This page summarises publicly available NHS information for educational purposes only. It is not medical advice or a diagnosis. Always consult a qualified healthcare professional.
What is sprains and strains?
Sprains affect ligaments (the bands connecting bones) and strains affect muscles or tendons. Both commonly happen from falls, awkward movements, or overexertion — the ankle and wrist are frequent sites. Most sprains and strains heal within 2 weeks with rest, ice, and elevation, but severe injuries can take longer.
When NHS resources suggest seeing a GP
- You've had an injury and.
- It's very painful, or the pain is getting worse.
- There's a large amount of swelling or bruising, or the swelling or bruising is getting worse.
- It hurts to put weight on it.
- It feels very stiff or is difficult to move.
- It's not feeling any better after treating it yourself.
Self-care information from NHS
- For the first 2 to 3 days after a sprain or strain, follow the 5 steps known as PRICE therapy to help bring down swelling and support the injury.
- Protection – protect the injury, for example by using a support, or shoes that support your foot or ankle.
- Rest – stop any exercise or activities and try not to put any weight on the injury.
- Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
- Compression – wrap a bandage around the injury to support it during the day.
- Elevate – keep it raised on a pillow as much as possible.
- To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.
- When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.
Common questions
How do I tell if it's sprained or broken?
It's hard to tell from symptoms alone. Both can cause pain, swelling, and bruising. If you can't put weight on the joint, it looks deformed, or pain is severe, get it checked — an X-ray is the only reliable way to rule out a fracture. Go to an urgent treatment centre or A&E.
How long does a sprained ankle take to heal?
Mild sprains usually improve within 1 to 2 weeks. Moderate sprains can take 4 to 6 weeks, and severe sprains with complete ligament tears may take months. Follow PRICE (protect, rest, ice, compression, elevation) for the first 48 to 72 hours.
Should I put ice or heat on a sprain?
Use ice for the first 48 to 72 hours — wrap it in a towel and apply for 15 to 20 minutes every 2 to 3 hours. Heat is not recommended early on as it can increase swelling. After the first few days, gentle movement and warmth can help stiffness.
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This page is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional about your individual situation. NorMed organises publicly available NHS information and is not affiliated with the NHS.