As the weather gradually improves, we’re inching further and further outside to enjoy the sunshine. While this is no bad thing, your wellbeing can be a little more at risk in the great outdoors – especially if your wellness is affected by osteoporosis. Spending more time outside can lead to an increased risk of sprains and strains, and so it’s vital that you know how to respond to and treat such injuries.
You can experience a sprain or strain in both your upper and lower limbs, but a sprain most commonly occurs at the ankle, often due to overstretching or extending the joint while in motion. You can be affected by symptoms such as pain, swelling, bruising and limited range of motion at the injury site, which can also include your knees, wrists and thumbs. A strain, on the other hand, occurs when your stretch or tear a muscle or tendon (the fibrous cord of tissue connecting muscles to bones). These commonly occur in your lower back and hamstring muscles, and can involve symptoms like decreased mobility, pain and swelling.
So that’s sprains and strains, but how do you treat them? You can try medications to reduce pain and inflammation, such as ibuprofen, but in treating sprains and strains, you should always remember the RICE.
R is for Rest – Use a sling for your injured arm or crutches to prevent walking on your injured foot or knee. You can rest a sprained finger or toe by taping it to an adjacent, unaffected toe or finger.
I is for Ice – Ice your sprain or strain for roughly 20 minutes every hour.
C is for Compression – Use an Ace wrap or Sam splint to compress the affected area. However, if you opt for a Sam splint, make sure you use strips of fabric to stabilize the splint around the injured area.
E is for elevation – Raise the affected limb above your heart. This will increase blood flow away from the affected area, which will help to reduce the increased swelling. If the affected limb is broken, make sure you use a splint to stabilise the area.
If your symptoms do not improve after completing RICE for 24 to 48 hours, contact your doctor.