Sprains and Strains
An Article by Worsley Training - First Aid Training in and around Wiltshire
R = Rest – stop any exercise or activities and try not to put any weight on the injury. But don't totally immobilise it as little movements will stop it becoming stiff.
I = Ice – apply a wrapped ice pack (or wrapped bag of frozen peas) to the injury for up to 20 minutes every 2 to 3 hours.
C = Compression – wrap a bandage around the injury to support it, going up and down the limb nearly to the next joints to spread out the pressure.
E = Elevate – keep it raised on a pillow as much as possible to help reduce the swelling.
If the pain is not subsiding then take them for an x-ray which is the only certain way to discover if it is fractured.
A strain can also be a tendon being overstretched, but all soft tissue injuries should be treated with the 4 step RICE method. Some people add an initial P for protecting the injury making PRICE.
For further information and this image see www.nhs.uk