Pain and tenderness.
Swelling and bruising.
Difficulty moving the injured area, especially if it’s a joint.
Sprains and strains
Dr Lynn Thomas, OStJ, BSc, MB.BS, MA, FRCPClinically reviewed: 28/04/2025
Injuries to the soft structure around the bones and joints are commonly called strains and sprains. They are often associated with sports activities.
Signs and symptoms
What to do
- 1
R – rest the injured part.
Help them to sit or lie down and support the injured part in a comfortable position, raised if possible.
- 2
I – apply an ice pack or cold compress.
Try to cool the area by putting an ice pack or a bag of frozen vegetables wrapped in a tea towel against the injury. This can help to reduce the swelling, pain, and bruising. It should be left on for a maximum of 20 minutes.
- 3
C – provide comfortable support.
Use blankets, cushions, jackets, or soft padding to support the injury. Offer simple analgesic to manage the pain such as paracetamol or ibuprofen. Never give aspirin to under 16-year-olds.
- 4
E - elevate the injured part.
Support the injury in an elevated position to help minimise swelling and bruising. You could do this by placing pillows underneath the injured part.
- 5
After using the RICE method, advise the casualty to rest. If the pain is severe or they cannot move the injured part, seek medical advice.
