First aid advice for sprains and strains
What are sprains and strains?
Injuries to the soft structure around the bones and joints are commonly called sprains and strains. They are often associated with sports activities.
What are the signs of sprains and strains?
Signs of sprains and strains include pain and tenderness, swelling and bruising, and difficulty moving the injured area, especially if the injury involves a joint. You should follow the steps below to provide first aid for sprains and strains.
The first aid steps you should follow:
Step 1 – Raise
Rest the injured part. Help them to sit or lie down and support the injured part in a comfortable position, raised if possible.
Step 2 – Ice
Apply an ice pack. Try to cool the area by putting an ice pack, or a bag of frozen vegetables wrapped in a tea towel, against the injury. This can help to reduce the swelling, pain and bruising.
Step 3 – Support
Provide comfortable support. Leave the ice pack in place or wrap a layer of soft padding around the area, such as cotton wool. Secure the ice pack or soft padding with a conforming bandage that covers the area up to the next joint, but make sure it’s not too tight by checking their circulation every 10 minutes. To do this, press a nail or skin beyond the injured area for five seconds until it goes pale. If the colour doesn’t come back within two seconds, loosen and reapply the bandage.
Step 4 – Elevate
Elevate the injured part. Support the injury in an elevated position to help minimise swelling and bruising. You could do this by placing pillows underneath the injured part.
Step 5 – Rest
Advise the casualty to rest. If the pain is severe or they cannot move the injured part, seek medical advice.
Sign-up to learn new lifesaving skills
Become a certified first aider and learn new skills with our hands-on training courses
