Basic Treatment Guidelines
Is it a Strain or Sprain?
A strain is damage to some part of a muscle or tendon, which is the tissue that connects muscles to bones. A strain can be caused by overuse or when a violent force is applied to the muscle.
A sprain is an injury that occurs when too much force is applied to a joint or ligament, which is the tissue that connects bones in a joint. An example of this is when you twist your ankle or knee.

Principles of RICE
Rest prevents further injury
Ice should be applied immediately for about 20 minutes
Compression: a wrap carefully applied
Elevation: raise the body part above the heart

Hot and Cold Therapy
Ice packs and other cold therapy can be applied immediately after an injury for up to 72 hours to help reduce swelling and discomfort.
Heat should not be used in the early stages after an injury. Heat can cause more blood to move toward the affected area, resulting in more swelling.

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