Sprains and Strains

An Article by Worsley Training – First Aid Training in and around Wiltshire

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.

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.

For further information and this image see www.nhs.uk

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