Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP. It's likely to be a sprain or strain if:
A table explaining the differences between strains and sprains.Check if you have a sprain or strain
SprainsStrains Torn or twisted ligament (tissue that connects the joints)
Overstretched or torn muscle (also known as a pulled muscle)
Most common in: wrists, ankles, thumbs, knees
Most common in: knees, feet, legs, back
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:
- Rest – stop any exercise or activities and try not to put any weight on the injury.
- 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.
- Compression – wrap a bandage around the injury to support it.
- 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.
Other ways to get helpGo 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
Immediate action required: Go to A&E or call 999 if:
- you heard a crack when you had your injury
- the injured body part has changed shape or pointing at an odd angle
- the injury is numb, discoloured or cold to touch
You may have broken a bone and will need an X-ray.
Page last reviewed: 10 February 2021
Next review due: 10 February 2024
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. You can get repetitive strain injury (RSI) in many parts of the body, but it most often affects the: The symptoms usually start gradually and can include: 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: 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. There are a number of things you can do to help ease the symptoms of repetitive strain injury (RSI). 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 hoursCheck if it's repetitive strain injury (RSI)
Causes of repetitive strain injury (RSI)
Things you can do to help ease repetitive strain injury (RSI)
Do
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
Find a pharmacy
Non-urgent advice: See a GP if:
- you have symptoms of repetitive strain injury (RSI) and they are not going away or are getting worse
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.
Page last reviewed: 24 May 2022
Next review due: 24 May 2025