Sprains

A sprain occurs when a ligament is stretched or torn away from the bone it helps to support (strains are injuries to the muscle rather than a ligament). Sprains are usually caused by overexertion or an injury such as a fall. They can occur in any joint, but affect the ankles and knees more often than other joints.

R-I-C-E is an acronym for the four commonly prescribed self-help remedies for sprains.

Sprains and R-I-C-E

Method

• “R” stands for rest. The affected joint should be rested as much as possible. Crutches may be used to keep weight off of the joint.
• “I” stands for ice. Ice should be applied to the joint for 20 to 30 minutes 3 to 4 times per day. A frozen bag of peas makes an excellent ice pack and can be refrozen and used again.
• “C” stands for compression. Ace wraps or bandages can be wrapped around the affected joint to provide support and reduce pain, taking care not to wrap the joint too tightly.
• “E” stands for elevation. The affected joint should be elevated slightly to reduce swelling as much as possible during the day.

Why It Works

Compression and ice will not stop the joint from swelling completely, but will help to keep swelling to a minimum, which will help the joint to heal faster. Resting the joint helps prevent further damage to unstable ligaments; however, gentle range of motion exercises should begin a few days after injury to prevent permanent stiffness of the joint from developing.

Precautions

Sprains can be serious injuries and can result in the need for surgery if the ligament ruptures. Sprains should be examined by a physician to rule out a ligament rupture, tear or bone fracture, especially if swelling and pain are severe.

More Remedies

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