First Aid for Sprains and Strains

What is a Sprain or Strain?

Sprains and strains are common injuries that can occur during physical activity, sports, or even routine daily activities.

A sprain is an injury to a ligament, the tissue that connects bones at a joint. It typically occurs when a joint is twisted or stretched beyond its normal range of motion. Common sites for sprains include the ankles, wrists, and knees.

A strain involves an injury to a muscle or tendon, the tissue that connects muscles to bones. Strains occur when muscles or tendons are overstretched or torn. Common sites for strains include the back, hamstrings, and shoulders.

What Causes Sprains and Strains?

Sprains are usually caused by a sudden twist or impact that forces a joint out of its normal position. This can happen during activities like walking on an uneven surface, falling, or engaging in sports that involve rapid changes in direction or jumping.

Strains often result from overuse, improper lifting techniques, or a sudden, forceful movement. Activities like lifting heavy objects, running, or jumping can cause strains, especially if the muscles are not properly warmed up or conditioned.

What Should I Do Immediately?

Immediate first aid for sprains and strains can help reduce swelling, pain, and prevent further injury. The most effective method is the R.I.C.E. approach:

• Rest: Avoid using the injured area. Immobilise the limb and refrain from putting weight on it to prevent further damage.
• Ice: Apply ice packs to the injured area for 15-20 minutes every 2-3 hours during the first 48 hours after the injury. Ice helps reduce swelling and numb the pain. Always wrap ice packs in a cloth to avoid direct contact with the skin, which can cause frostbite.
• Compression: Use an elastic bandage to wrap the injured area. This helps minimise swelling and provide support. Ensure the bandage is snug but not so tight that it restricts blood flow.
• Elevation: Keep the injured limb elevated above heart level as much as possible. This helps reduce swelling by allowing fluids to drain away from the injured area.

When Does My Child Need to See a Doctor?

While many sprains and strains can be treated at home, certain situations warrant medical attention:

• Severe Pain and Swelling: If the pain and swelling are intense and do not improve with home treatment, it could indicate a more serious injury such as a fracture.
• Inability to Use the Limb: If your child cannot bear weight on the injured limb or has difficulty moving it, a doctor should evaluate the injury.
• Deformity or Instability: If the joint appears deformed or feels unstable, seek medical attention immediately.
• Persistent Symptoms: If symptoms persist beyond a few days without improvement, consult a healthcare professional for a thorough evaluation.
• Numbness or Tingling: These could indicate nerve involvement.

When Should I Call Emergency Services?

Call emergency services if:

• If there is a visible bone protruding or an open wound from the skin.
• If the injury is severe and accompanied by intense pain, immediate swelling, and inability to move the limb.
• If the injury involves the neck or spine, avoid moving the person and call emergency services.
• The injury involves a large joint (e.g., knee, elbow) and there’s significant instability or deformity.
• There are signs of shock, such as pale skin, rapid pulse, or dizziness, indicating severe injury.

How to Prevent Sprains and Strains?

Preventing sprains and strains involves taking proactive measures to protect joints and muscles:

• Always warm up and stretch before engaging in physical activities to prepare the muscles and joints.
• Ensure that shoes fit well and provide adequate support, especially for sports and activities that involve running or jumping.
• Use appropriate protective gear for sports and recreational activities, such as braces or guards, to provide additional support and prevent injuries.
• Engage in strength training exercises to build strong muscles that support and protect joints.
• Know your limits and avoid overexerting yourself, especially when engaging in new or intense activities.
• Excess weight can put additional stress on joints and muscles, increasing the risk of injury.
• Maintain a safe environment at home and play areas, avoiding clutter and ensuring good lighting to prevent falls.