Which of the following is the best method to keep one’s injury from getting worse?

Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.

Check if you have a sprain or strain

It's likely to be a sprain or strain if:

• you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
• the injured area is swollen or bruised
• you cannot put weight on the injury or use it normally
• you have muscle spasms or cramping – where your muscles painfully tighten on their own

A table explaining the differences between strains and sprains.

How to treat sprains and strains yourself

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

1. Rest – stop any exercise or activities and try not to put any weight on the injury.
2. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
3. Compression – wrap a bandage around the injury to support it.
4. Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

A pharmacist can help with sprains and strains

Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.

At first, try painkillers like paracetamol to ease the pain and ibuprofen gel, mousse or spray to bring down swelling.

If needed, you can take ibuprofen tablets, capsules or syrup that you swallow.

Find a pharmacy

How long it takes for a sprain or strain to heal

After 2 weeks, most sprains and strains will feel better.

Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.

Severe sprains and strains can take months to get back to normal.

You cannot always prevent sprains and strains

Sprains and strains happen when you overstretch or twist a muscle.

Not warming up before exercising, tired muscles and playing sport are common causes.

Urgent advice: Get advice from 111 now if:

• the injury is not feeling any better after treating it yourself
• the pain or swelling is getting worse
• you also have a very high temperature or feel hot and shivery – this could be an infection

111 will tell you what to do. They can tell you the right place to get help if you need to see someone.

Go to 111.nhs.uk or call 111.

Go to an urgent treatment centre

Urgent treatment centres are places you can go if you need to see someone now.

They're also called walk-in centres or minor injuries units.

You may be seen quicker than you would at A&E.

Find an urgent treatment centre

Treatment at a minor injuries unit

You may be given self-care advice or prescribed a stronger painkiller.

If you need an X-ray, it might be possible to have one at the unit, or you may be referred to hospital.

Physiotherapy for sprains and strains

If you have a sprain or strain that's taking longer than usual to get better, a GP may be able to refer you to a physiotherapist.

Physiotherapy from the NHS might not be available everywhere and waiting times can be long. You can also get it privately.

Find a physiotherapist

Repetitive strain injury (RSI) is a term sometimes used for pain caused by repeated movement of part of the body. It often gets better on its own, but there are things you can do to help speed up your recovery.

Check if it's repetitive strain injury (RSI)

You can get repetitive strain injury (RSI) in many parts of the body, but it most often affects the:

• shoulders
• elbows
• forearms and wrists
• hands and fingers

The symptoms usually start gradually and can include:

• pain, which may feel like burning, aching or throbbing
• stiffness and weakness
• tingling, pins-and-needles or numbness
• muscle cramps
• swelling

Causes of repetitive strain injury (RSI)

Repetitive strain injury (RSI) is caused by repeated use of a body part, such as your shoulder, elbow, forearm, wrist or hand.

For example, you can get RSI if:

• you do repetitive activities like hairdressing, decorating, typing or working on an assembly line
• you play sports like golf or tennis that involve lots of repetitive movements
• you have poor posture when sitting or standing at work
• you use hand-held power tools regularly

Repetitive or strenuous work does not always cause RSI. Many people do the same job for years without having a problem.

Pain in a part of the body like the arm is often caused by a combination of things, including aging.

Things you can do to help ease repetitive strain injury (RSI)

There are a number of things you can do to help ease the symptoms of repetitive strain injury (RSI).

Do

• keep active – you may need to limit the amount of activity you do to start with before gradually increasing it

• take paracetamol or anti-inflammatory painkillers like ibuprofen – you can get tablets or gels that you rub on the painful area

• try using a hot or cold pack (or a bag of frozen peas) wrapped in a towel on the affected area for up to 20 minutes every 2 to 3 hours

• speak to your employer about ways they can help you continue working, like changing the way you work or reducing your hours

Don’t

• do not rest the affected area for more than a few days – resting for too long can lead to the affected body part becoming weaker and less flexible

A pharmacist can help with RSI

You can ask a pharmacist:

• about painkilling tablets and gels
• if you need to see a GP

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Treatment for repetitive strain injury (RSI)

Most people with repetitive strain injury (RSI) are able to manage their symptoms and get better without further treatment.

Physiotherapy

If your symptoms do not improve, you may be referred for physiotherapy.

As well as massaging the affected area, a physiotherapist can show you exercises to help strengthen your muscles and improve your posture.

Physiotherapy is free on the NHS throughout the UK but waiting times can be long. You can also pay to see a physiotherapist privately.

Find a physiotherapist

Other treatments

Sometimes steroid injections may be recommended to help reduce pain and swelling.

Rarely, surgery may be needed if RSI is very severe.