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Strains and sprains
Sprains and strains can be very painful for the first few minutes, but then tend to settle down quite quickly. Basic first aid treatment is usually all that is required
Apply a cold compress, for example a pack of frozen peas or crushed ice wrapped in a towel. Repeatedly apply for ten minutes then take away for ten minutes. Note that it is dangerous to leave a cold compress against the skin for longer than ten minutes, as frostbite can occur, and it must always be wrapped in a towel or cloth, never placed directly onto the skin
After ice treatment, a firm bandage may give support. You can purchase sports supports for ankles, knees, wrists and elbows from sports shops and most pharmacies. Neoprene versions generally offer more support, keep the area warmer which will make it more comfortable and seems to heal the strain more quickly, but can be uncomfortable to wear for long periods
Remember to rest the affected area and if your ankle or knee is affected, raise it above the hip level to reduce swelling
Take Ibuprofen for the discomfort
You should also look at our Sports Injury page which has more detailed guidance on RICE (Rest, Ice, Compression, and Elevation)
Source: LSMP
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