Injuries to the soft structure around the bones and joints are commonly called strains and sprains. They are often associated with sports activities.
What to look for
- pain and tenderness
- swelling and bruising
- difficulty moving the injured area, especially if it’s a joint.
What to do
Step 1
R – Rest the injured part. Help them to sit or lie down and support the injured part in a comfortable position, raised if possible.
Step 2
I – Apply an ice pack. Try and cool the area by putting an ice pack, or a bag of frozen vegetables wrapped in a tea towel against the injury. This can help to reduce the swelling, pain and bruising.
Step 3
C – Provide comfortable support. Leave the ice pack in place or wrap a layer of soft padding around the area, such as cotton wool. Secure the ice pack or soft padding with a conforming bandage that covers the area to the next joint, but make sure it’s not too tight by checking their circulation every 10 minutes. To do this, press a nail or skin beyond the injured area for five seconds until it goes pale. If the colour doesn’t come back within two seconds, loosen and reapply the bandage.
Step 4
E - Elevate the injured part. Support the injury in an elevated position to help minimise swelling and bruising. You could do this by placing pillows underneath the injured part.
Step 5
After using the RICE method, advise the casualty to rest. If the pain is severe or they cannot move the injured part, seek medical advice.
