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moderateBones & joints

Sprains & strains

That sudden pain after a twist is genuinely awful. But sprains heal well when you act smart in the first few minutes. That's exactly what you're doing.

For children:

  • Step 3 — Compression bandage: Check the bandage every 30 minutes in children — limbs swell fast and compression can quickly become too tight.
Steps

5 steps

  1. 1

    Stop immediately — don't walk it off

    Stop all activity right away. Continuing to use a sprained joint causes significantly more injury. 'Walking it off' is a myth for sprains.

    Important: If you heard or felt a pop, or cannot put any weight at all on the limb, treat as a possible fracture.
  2. 2

    Ice in a cloth for 20 minutes

    Apply ice wrapped in cloth for 15 to 20 minutes. Repeat every 2 to 3 hours for the first 48 hours. Never put ice directly on skin.

    Tip: Frozen peas in a bag moulds perfectly around ankle or wrist joints.
  3. 3

    Compression bandage

    Wrap snugly — firm enough to feel supportive but not so tight it cuts off circulation. You should be able to slip one finger underneath.

  4. 4

    Elevate above heart level

    Rest the limb on pillows above the heart. Even a few inches of elevation dramatically reduces how much it swells.

  5. 5

    Pain relief

    Ibuprofen or naproxen help with both pain and inflammation. Take with food.

    Important: Go to ER if: you heard a crack or pop, can't bear any weight, the joint looks deformed, or swelling is severe and rapid. These suggest fracture, not just sprain.
Kit

What you'll need

  • Ice pack or frozen peas
  • Cloth wrap
  • ACE or compression bandage
  • Pillows for elevation
  • Ibuprofen

Guidance only — in any emergency, call 911.