What is good for sprains?

Sprains: Definition, Causes, Symptoms

Sprains are one of the most common injuries that happen to everyone at some point in their life. A sprain occurs due to the tearing or stretching of ligaments, which are the fibrous tissues that connect bones to other bones at the joints. Sprains mostly happen in the ankles, wrists, and knees, and they range from mild to severe. A mild sprain refers to slight stretching or tearing of ligaments, while a severe sprain suggests that the ligament has completely torn or ruptured.

Sprains are usually caused by a sudden twisting, stretching or wrenching movement, leading to the overextension of ligaments beyond their normal range of motion. Common causes of sprains include walking or running on an uneven surface, improper shoes, sports-related injuries, and accidents.

The most common symptoms of a sprain include pain, swelling, bruising, difficulty moving the affected joint, and tenderness, accompanied by a popping or snapping sound or sensation at the time of injury. If you suspect that you have a sprain, it is essential to get prompt medical attention to avoid complications such as chronic pain, joint instability, or even permanent disability.

Self-care for a Sprain

Most mild to moderate sprains can be treated successfully at home by following the R.I.C.E method, which stands for rest, ice, compression, and elevation.


The first step for self-care is to rest the affected joint as much as possible for the first few days after the injury. Avoid activities that require the use of the affected joint and give it time to heal. You can use crutches if necessary.


Applying ice to the affected area can help reduce pain, swelling, and inflammation. Wrap ice in a cloth or use an ice pack and apply it to the injured joint for 15 to 20 minutes at a time, several times a day.


Compression can help reduce swelling and support the joint. You can use a compression bandage or brace around the affected joint, but make sure not to wrap it too tightly, as it can restrict blood flow and cause more problems.


Elevating the injured joint can help reduce swelling and inflammation. Raise the affected area above the level of your heart as much as possible for the first few days after the injury. You can use pillows or cushions for support.

Medical Treatment for Sprains

If your sprain is severe or does not improve after a few days of self-care, you should seek medical attention. A doctor will assess the severity of your injury and recommend the appropriate treatment, which may include:


Your doctor may prescribe pain relievers or anti-inflammatory medications to help manage pain and reduce inflammation.

Physical Therapy

Physical therapy can help restore mobility and strength to the affected joint, prevent further damage, and reduce the risk of future injuries.

Surgical Intervention

If your sprain is severe and has caused significant damage to the ligament, you may need surgery to repair or replace the affected tissue.

Home Remedies for Sprains

In addition to the R.I.C.E method, several home remedies can help relieve the symptoms of a sprain and promote healing. Some of these remedies include:

Gentle Exercises

Once the pain and swelling have reduced, you can start doing gentle exercises to stretch and strengthen the affected joint. You can try doing range-of-motion exercises or working with a physical therapist to design a specific exercise program.

Heat Therapy

Applying heat to the affected joint can help improve blood flow, reduce pain, and promote healing. You can use a heating pad or take a warm bath to apply heat to the affected area, but make sure not to apply heat for too long, as it can cause burns or increase inflammation.


Gently massaging the affected area can help improve blood flow, reduce swelling, and alleviate pain. You can use a massage oil or cream and rub the area with your fingers or a massage tool.


Eating a balanced and nutrient-dense diet can help support the body’s natural healing process. Make sure to include foods that are high in vitamin C, calcium, and protein, such as fruits, vegetables, dairy products, and lean sources of protein.

Preventing Sprains

Although sprains are sometimes inevitable, there are several steps you can take to reduce your risk of getting one, including:

Warm-Up Exercises

Before engaging in physical activities, it is essential to do some warm-up exercises to stretch and prepare your muscles and joints for the activity.

Wearing Proper Footwear

Wearing the appropriate footwear for the activity you are doing can help provide support and reduce the risk of injury. Make sure to choose shoes that fit well, have good support, and are appropriate for the intended activity.

Avoiding Overexertion

Avoid overexerting or pushing yourself too hard, especially if you are new to a particular activity or have not done it in a while.

Using Protection

If you engage in sports or other high-risk activities, you should always wear protective gear, such as helmets, pads, or braces, to reduce the risk of injury.


Sprains are a common injury that can be uncomfortable and sometimes debilitating. However, most sprains can be treated successfully at home using self-care methods, and severe sprains may require medical intervention. With proper care and prevention, the risk of getting a sprain can be significantly reduced.

Frequently Asked Questions

  • Q: How long does it take for a sprain to heal?
  • A: The healing time for a sprain depends on the severity of the injury. Mild sprains may take a few days to heal, while severe sprains may take several weeks or even months.
  • Q: Can I continue to exercise with a sprain?
  • A: It is essential to rest the affected joint for the first few days after the injury. Once the swelling and pain have reduced, you can start doing gentle exercises to stretch and strengthen the affected joint.
  • Q: When should I seek medical attention for a sprain?
  • A: You should seek medical attention if your sprain is severe, does not improve after a few days of self-care, or if you have other symptoms such as numbness or tingling in the affected area.
  • Q: What can I do to prevent sprains?
  • A: You can prevent sprains by doing warm-up exercises, wearing proper footwear, avoiding overexertion, and using protection during high-risk activities.


  • ‘Sprains and Strains.’ American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases–conditions/sprains-and-strains/
  • ‘Sprains and Strains: First Aid.’ Mayo Clinic. https://www.mayoclinic.org/first-aid/first-aid-sprains-and-strains/basics/art-20056663
  • ‘Sprains and Strains.’ MedlinePlus. https://medlineplus.gov/sprainsandstrains.html