Injuries

Sprains and Strains

For a sprain or strain, follow RICE — Rest, Ice, Compression and Elevation — for the first day or two.

When to call 999. You rarely need 999, but go to urgent care or A&E if you cannot put any weight on the limb or use it at all, it looks deformed, is very swollen or numb, or you suspect a broken bone rather than a sprain.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What to do

  1. Rest the injured area and avoid activity that causes pain for the first day or two.
  2. Ice — apply a cold pack (or frozen peas) wrapped in a cloth for up to 20 minutes every 2–3 hours.
  3. Compression — wrap the area with a bandage that is firm but not so tight it causes numbness or tingling.
  4. Elevation — keep the injured part raised above the level of the heart when possible to reduce swelling.
  5. Take pain relief such as paracetamol if needed.
  6. After the first 48 hours, begin gentle movement to keep the joint or muscle from stiffening.

Avoid

What not to do

Avoid heat, alcohol, running and massage in the first couple of days, as these can increase swelling and bleeding in the tissue. Do not strap the bandage so tightly that the toes or fingers go numb, cold or blue.

Afterwards and while you wait

Most sprains and strains improve over one to two weeks with RICE and gradual return to movement. See a doctor if there is no improvement after a few days, if pain or swelling is severe, or if you cannot use the limb, as it may be a fracture.

Education and reference only. This is general first-aid information aligned with UK guidance, not a substitute for a hands-on first-aid course or professional emergency care. In a life-threatening emergency, call 999 straight away.

Answers

Sprains and Strains: frequently asked questions

What does RICE stand for?

Rest, Ice, Compression and Elevation — the standard first-aid approach for sprains and strains in the first day or two to limit pain and swelling.

Should I use heat on a sprain?

Not in the first couple of days, as heat can worsen swelling. Ice is used early on; gentle heat and movement can help later once the initial swelling has settled.

Related

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Sources

Where this is drawn from

  • NHS — first aid
  • St John Ambulance / British Red Cross first-aid guidance
  • Resuscitation Council UK (where relevant)

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