At some point in your life, either you or someone you know has experienced a strain or sprain.  From playing rough and tumble sports to walking in a pair of fierce high-heels – there are half a dozen ways in which we can sustain such injuries.  For simple sprains and strains, there are plenty of things we can do at home to help ease the discomfort and aid the healing process. 

More often than not, people are unsure of the difference between the two injuries.  See if this helps:

A sprain is an injury to the ligaments around a joint, usually through a twisting (or wrenching) motion. It can be due to a fall or stepping on uneven surface.

A strain is an injury to the muscle itself.  This can be due to excessive use or stretching of a muscle or tendon.

So, how do you take care of it?  With simple sprains and strains, there is a pneumonic that’s helpful.  Just remember R.I.C.E.

Rest

Obvious, right?  If you’ve sustained a sprain or strain, this isn’t the time to push yourself to the max. Give yourself a break and take it easy.  Work with your body in the repairing process.

Ice

Icing the affected area helps to minimize the subsequent edema (swelling).  Even in this, one has to be careful.  Apply ice on and off (about 15 minutes at a time) for the first 24-48 hours.  Be sure that ice isn’t applied directly to the skin.  A barrier like a washcloth or towel is a good idea to protect the skin. (After 48-72 hours, try applying heat, which will help in the dilation of your blood vessels which means improved blood flow).

Compression

This also helps to control swelling.  But again, be careful!!  Wrapping the site too tightly or for too long can affect adequate blood flow to the area, which can present you with other issues.

Elevation

Anytime you are experiencing swelling, elevating the site helps in minimizing it.  Let’s say it’s your knee that’s been affected: If you are going to be sitting or lying down, prop your leg up on chair or pillows. 

Over the counter non-steroidal anti-inflammatory (NSAID) medications are pretty helpful (i.e. Ibuprofen, Aleve) in pain management, when used in conjunction with R.I.C.E.  Pain relievers, like Tylenol, may be helpful as well.

Remember, the above is in relation to simple injuries.  Always contact your healthcare provider with questions or concerns. Even if you have the slightest doubt as to the severity of your injury, give them a ring and seek advice!  They may find that you would benefit from different pain meds and treatments, depending on the extent or type of injury.

If you know of any natural “old school” remedies or treatments, feel free to share!

Shari Grant is a Registered Nurse in South Florida, where she was raised in a (very!) Jamaican home. Some of the loves of her life are words (both reading and writing them) and missions work. She enjoys spending time with friends and family while living for a good laugh - one that makes her belly ache and her eyes water. Her bottom line goal in life is to make the Lord smile and maybe even serve Him up a chuckle from time to time, too.