I have a sprain or strain?

If you have a recent injury (within the last 48 hours) you should be using the RICE treatment. RICE treatment can help minimize swelling around the injury. RICE treatment may also be used for chronic conditions, such as overuse injuries in athletes. Icing after activity will help decrease the inflammatory response.

Over-the-counter pain medications such as ibuprofen (Advil, Motrin, others) and acetaminophen (Tylenol, others) also can be helpful in decreasing inflammation. After the first two days, gently begin to use the injured area. You should see a gradual, progressive improvement in the joint's to move without pain.

Mild and moderate sprains usually heal in two to four weeks. If pain, swelling or instability persists, see your doctor. A physical therapist can help you to maximize stability and strength of the injured joint or limb.

Treatment of a sprains and strains is often accomplished with the "RICE" method. If you are unsure of the severity of your sprain or strain, talk to your doctor before beginning any treatment or rehab.

Steps for the RICE method

Rest

Avoid activities that cause pain, swelling or discomfort. But don't avoid all physical activity. Instead, give yourself relative rest.

Ice

Ice the area immediately. Use an ice bag for 15 to 20 minutes each time and repeat every two to three hours while you're awake for the first 48 to 72 hours. Cold reduces pain, swelling and inflammation in injured muscles, joints and connective tissues. It also may slow bleeding if a tear has occurred. If the area turns white, stop treatment immediately. This could indicate frostbite. If you have vascular disease, diabetes or decreased sensation, talk with your doctor before applying ice.

Compression

To help stop swelling, compress the area with an elastic bandage until the swelling stops. Don't wrap it too tightly or you may hinder circulation. Loosen the wrap if the pain increases, the area becomes numb or swelling increases.

Elevation

To reduce swelling, elevate the injured area above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.