STRAINS OR SPRAINS

• protect the injured limb from further injury by not using the joint
• rest the injured limb, but don't avoid all activity
• ice the area, use a cold pack, a slush bath or a compression sleeve filled with cold water to help limit swelling after the injury. try to apply ice as soon as possible after the injury. if you use ice, be careful not to use it for too long, as this could cause tissue damage.
• compress the area with an elastic wrap or bandage. compressive wraps or sleeves made from elastic or neoprene are best.
• elevate the injured limb whenever possible to help prevent or limit swelling.