Go to hospital if: You heard a crack at the time of injury, the joint looks deformed, or you cannot bear weight after 30 minutes.
Sprains affect ligaments while strains affect muscles or tendons. Both cause pain, swelling, and limited movement. The RICE method applied immediately reduces pain and speeds recovery.
| Type | What is injured | Common causes |
|---|---|---|
| Sprain | Ligaments | Twisted ankle, wrist fall, knee twist |
| Strain | Muscles or tendons | Heavy lifting, sudden movement, overuse |
The RICE Method
Apply RICE within the first 24–48 hours
1
R — Rest
Stop the activity immediately. Avoid weight on the injured area.
2
I — Ice
Apply an ice pack wrapped in cloth for 15–20 minutes every 2–3 hours for 48 hours. Never apply ice directly to skin.
3
C — Compression
Wrap firmly with a crepe bandage starting below the injury. Check that fingers or toes remain pink and warm — loosen if not.
4
E — Elevation
Keep the injured limb above the heart level using pillows. Reduces fluid accumulation and swelling.
What Not to Do
- Do not apply heat in the first 48–72 hours
- Do not massage vigorously in the acute phase
- Do not push through the pain
- Do not apply ice directly on skin
- Do not bandage so tightly it cuts circulation
After 48 Hours
- Gentle range-of-motion exercises restore movement
- Warm heat pads ease stiffness
- Gradually increase weight-bearing as tolerated
- Paracetamol or ibuprofen manage pain
| Severity | Description | Typical recovery |
|---|---|---|
| Mild (Grade 1) | Minor stretching, minimal swelling | 1–2 weeks |
| Moderate (Grade 2) | Partial tear, significant swelling | 3–6 weeks |
| Severe (Grade 3) | Complete tear, instability | Several months — needs medical care |
This article is for general educational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare provider for your specific situation. Last reviewed: October 2025. Read our full Medical Disclaimer.