The sprain survival guide
A sprain can catch anyone off guard, whether you were stepping off a curb or testing out your best dance moves. Here’s how to handle it effectively and get back to feeling like yourself.
1. Master the R.I.C.E. technique
According to the Mayo Clinic, the best immediate care for a sprain is the R.I.C.E. technique.
Rest: Resist the urge to push through. Give your joint the break it needs.
Ice: Grab an ice pack or even that bag of frozen peas. Apply it for 15-20 minutes a few times a day, to help reduce swelling.
Compression: Wrap it with an elastic bandage, but not too tight. You want to improve blood flow, not cut it off.
Elevation: Keep the sprained area elevated, ideally above heart level. This helps reduce swelling and encourages faster healing.
2. Pain control made simple
According to the National Institute of Health, pain relievers like ibuprofen can help with discomfort and reduce inflammation. Stick to the recommended dosage and keep hydrated.
3. The art of movement (when it’s time)
Once the swelling has eased, introduce gentle stretching and light exercises to prevent stiffness and regain flexibility. Move with care. Rushing this step could mean a setback.
4. Know when to get help
If your sprain doesn’t improve after a few days, or if the pain and swelling seem excessive, it’s time to consult a doctor. Better safe than sorry.
With the correct care, you’ll be on the path to recovery in no time. Follow these steps, and you’ll be moving confidently before you know it.
Ready to get healthy?
Sign up for our digital newsletters to receive health tips, recipes, success stories for inspiration and information about new doctors to help you on your journey to better health.
Genesis HealthCare System’s Health and Wellness content conveniently provides accurate and helpful information. Your health history and current health may impact suggestions provided through our Health and Wellness content. Although we hope this information is helpful, it is not a substitute for your doctor's medical advice. Before making any significant changes, please consult your doctor.
