Sprains and Cold Compresses

SPRAINS

A sprain occurs at a joint and involves ligaments – most commonly a sprained ankle.  It is an injury to muscle or tendons and tends to occur when the muscle is stretched – for instance when playing sport.

Luckily the initial treatment for both injuries is the same – the RICE procedure:

Raise the injured part
Ice – apply ice or a cold pad to the injured area
Comfortably support using a bandage or soft padding
Elevate the injured part

COLD COMPRESS

Cooling an injury such as a bruise or sprain can help reduce swelling and pain.

Place the injured part directly under cold running water or in a bowl of cold water.

When injuries are on an awkward part of the body such as head or chest or need prolonged cooling, use a cold compress.  This can be an ice bag wrapped in a cloth. A bag of frozen vegetables, particularly peas, is an excellent alternative to ice cubes. 

Fill a plastic bag with ice – crushed is ideal, or small ice cubes.  Knot the top of the bag and wrap in a piece of cloth, such as a tea towel.  Put it over the injury. Hold in place with a bandage. Cool the injury for 20 mins.

Or, soak a flannel or towel in very cold water and wring it out. Place it on the injury. Re soak it every 5 mins to keep it cool, and continue for at least 20 mins.

© The Westover

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