FIRST AID FOR SOFT TISSUE INJURIES
A strain is a “pulled” or torn muscle or the tendon that attaches a muscle to a bone. A sprain occurs when the ligaments around a joint are damaged or torn. If a strain or sprain occurs, treat the injury as described below to reduce the swelling and alleviate the pain. An easy way to remember what to do is the mnemonic RICE (Rest, Ice, Compression, and Elevation) Consult a medical professional before you start training again.
Sit or lie down to REST the injured part.
Wrap an ICE pack (a bag of ice cubes or frozen peas) in a towel and leave it on the injury for 20-30 minutes; don’t put ice directly on the skin. Repeat every two hours for the first three days.
Apply a COMPRESSION bandage that extends from the joint below the injured part to the joint above (bandage from the toes to the knee for a sprained ankle).
ELEVATE the injured part. Support it in a raised position and seek medical advice. If the injury is severe and you cannot move, you may need to call an ambulance.
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