First-aid Care: Strains + Sprains

Understanding how to respond with basic first aid helps reduce recovery time and the risk of complications from a sprain or strain. This guide explains how to recognize the signs of muscle and ligament injuries and outlines essential first-aid steps to keep your team moving safely and efficiently.

A strain is an injury to a muscle or tendon. A sprain is an injury to a ligament, the fibrous tissue that connects bones to bones. Common causes of strains and sprains include overexertion, force, repetition, awkward or static postures, improper material handling techniques, failure to use personal protective equipment, and inattention to surroundings.

Signs + Symptoms

The severity of a strain or sprain is graded on a range of mild to severe. First-aid remedies may be used to help relieve discomfort immediately after injury and while healing. Medical evaluation is recommended for a severe strain or sprain.

Strain: Pain, swelling, muscle spasms, weakness, localized swelling, and cramping; a severe strain may impair muscle function.

Sprain: Pain, swelling, bruising, and reduced joint mobility; in some cases, the affected person may hear a “pop” or feel a tear when the injury occurs.

First Aid

1. Rest, ice, compression, and elevation (RICE) are recommended:
   • Relative rest – Physical activity may temporarily be reduced but should not be stopped while healing
   • Ice – Every 15-20 minutes, with a 30-40 minute break in between
   • Compression – For comfort, wrap the injured area in a non-rigid elasticized bandage
   • Elevation – Keep the injured area at or above heart level, as feasible
2. An over-the-counter nonsteroidal anti-inflammatory drug (NSAID) such as ibuprofen or acetaminophen may be taken to help relieve pain and swelling. Follow directions for non-prescription dosage.
3. A medical evaluation is recommendedif mild symptoms do not improve or symptoms get worse within 48-72 hours.
4. Follow recommendations for gentle movement and exercises to encourage return to function and full recovery.

First-aid Supplies for Strains + Sprains

WorkCare recommends keeping the following supplies on-hand in your first-aid kits:

• Cold packs
• Non-rigid elasticized bandages
• Non-prescription nonsteroidal anti-inflammatory drugs (NSAID) and acetaminophen

Note: Protect bare skin with a thin cloth when applying ice or a cold pack. When swelling decreases, heat may be applied, as recommended, to help improve blood flow to injured tissue.