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How to care for a sprain

Treating your sprain in the right way can help promote healing and prevent chronic pain. Read on for advice on how to properly care for sprains.

Sprains are common injuries that can affect different body parts. You can sprain any joint in the body, but the most vulnerable locations are typically the ankle, knee and wrist.

Sprains can vary in severity. The level of pain you experience as a result of a sprain will be determined by how badly the ligaments in the joint are injured.

If you have a sprain, it is completely normal if you are experiencing a lot of pain. It is important for you to rest and take the time to heal properly. Improper treatment of a sprained ankle, sprained wrist or sprained knee can weaken the joint, making it more likely that you’ll injure the same location again.

Read on to discover everything you need to know about caring for a sprain.

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What is a sprain?

A sprain occurs when the ligaments (bands of tissue) that connect one bone to another bone become torn or stretched. A strain, on the other hand, involves an injury to muscles or tendons.

Where do we get sprains?

The most common location for a sprain is your ankle. You may also develop a sprain in your knee, wrist or finger. There are a few common causes for sprains, depending on their location:

Ankle sprains: A high ankle sprain usually occurs when you roll, twist or turn your ankle in an awkward way, or when you land on your ankle after a jump. Ankle sprains are prevalent when engaging in sports that require jumping, cutting, rolling or twisting the foot, such as basketball and tennis.
Knee sprains: Knee sprains usually occur after falling over, sudden twisting or after taking a knock to the knee. There is an increased risk of knee sprains caused by bending or twisting during dynamic activities such as football.
Wrist sprains: Wrist sprains often happen when you fall and land on an outstretched hand.
Finger sprains: Finger sprains result from injuries that bend your finger too far backward (hyperextension) or the wrong way.

Woman wearing sports clothes and a knee support rests against a wall

What are the symptoms of a sprain?

There are many signs and symptoms of a sprain that vary from person to person. You may immediately hear or feel a ‘pop’ in your joint at the time of injury. You may also be experiencing pain, swelling, bruising and limited mobility to the affected joint are other common symptoms.

It's usual to experience pain, so you can try wearing a support product to aid with pain relief and healing of the joint.

How do you treat a sprain?

Most mild sprains can be treated at home. See a doctor as soon as possible if you cannot bear weight on the affected joint, or if you experience numbness in any part of the injured area.

If you ever sprain your ankle or experience another type of sprain or strain, your doctor or pharmacist may recommend the RICE method for treating your injury at first:

Rest - Stop the activity immediately and rest as much as possible for the first 2 days.
Ice - Apply an ice pack wrapped in a cloth or towel for 15-20 minutes every two to three hours during the first 24 to 48 hours after your injury to reduce pain and swelling.
Compression – Wrap the affected area with a medical bandage to prevent swelling. It should be a snug fit but not adjusted too tightly or it may interrupt blood flow to the area. If the skin below the wrap turns blue or feels cold, numb, or tingly, loosen the bandage.
Elevation - Raise the sore body part above the level of your heart to reduce pain and swelling. For example, for an ankle sprain, prop your leg up on pillows.

Remember, if you have any concerns about how to treat a sprained ankle or any other type of sprain, contact a medical professional.

Your doctor or a medical professional may advise a period of physical rehabilitation. They may recommend specific exercises to help you regain strength in the sprained area. If you have experienced a severe sprain, you may need targeted physiotherapy to support a full recovery.

Returning to physical activity after a sprain

As mentioned above, adequate rest is key to properly treating a sprain and promoting healing. Recovery time can vary vastly, depending on the severity of the injury and how it was incurred. Returning to activity too soon before a sprain has had a chance to heal can often lead to repeat injuries, especially with a sprained ankle.

It makes sense if you are eager to return to activity however, it is important to ease yourself in and exercise gently to prevent the risk of further damage. It’s usual to experience pain, so you can try wearing a support product to aid with pain relief and healing of the joint. Choosing the right product depends on whether you are experiencing acute (short-term) or chronic (long-term) pain.

For a sprain or strain incurred during intensive exercise, sports products like Actimove Sports Edition Ankle Support and Actimove Sports Edition Knee Support Open Patella are ideal to wear if you are looking to manage short-term pain in a sprained ankle or knee. The supports aid with pain relief around your injured joints.
If you’ve sustained an injury to the wrist during a sporting activity, Actimove Sports Edition Adjustable Wrist Support provides pain relief to the sprained joint. The support is adjustable to provide comfort no matter the level of activity.

Sports Edition

Actimove Sports Edition Ankle Support Elastic Wrap Around

Provides stabilising support to a weakened or injured ankle with Actimove Ankle Support with Elastic Wrap Around. A durable and adjustable solution for anyone seeking ankle support while engaging in sports activities.

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Sports Edition

Actimove Sports Edition Knee Support Open Patella

Provides fast, easy, and secure protection, relieving patella pain in minor knee injuries.

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Sports Edition

Actimove Sports Edition Wrist Stabiliser Removable Metal Stay

Supportive wrist brace for managing sprains and strains. Designed with premium, breathable materials for stability during sports.

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When a sprain or strain becomes chronic

Many people find that pains from a sprain can linger even after the body part has healed. If the pain around your sprain or strain persists and becomes chronic, it is worthwhile using supports that are more suitable for everyday use. Both the Actimove Everyday Supports Ankle Support and Actimove Everyday Supports Knee Support Closed Patella relieve the affected area of pain. The supports can be positioned on the joint comfortably and securely, suitable for everyday movement.

Everyday Supports

Actimove Everyday Supports Ankle Support

Provides reliable and durable support during everyday movement. Its firm compression helps manage chronic pain in the ankle.

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Everyday Supports

Actimove Everyday Supports Knee Support Closed Patella

Provides reliable and durable support for everyday mobility in the knee. Firm compression helps manage pain, while its seamless anatomical shape ensures a good fit around the knee.

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How do braces and supports help with sprain recovery?

Braces and supports are excellent products to help you recover from a sprain. They are primarily used to aid in the healing process by providing compression, which reduces swelling in the affected joint. They can also help with improving your joint mobility.

For those with a passion for sports, Actimove Sports Edition Patella Strap Adjustable, Actimove Sports Edition Wrist Support Adjustable can protect vulnerable body parts after a sports injury, and as a preventive measure to avert further injuries. You can wear them during exercise after you have gone through the recovery stages.

Actimove Sports edition products are made with COOLMAX® AIR Technology. They are also neoprene-free and suitable for people who are sensitive to latex.

Actimove Professional Line TaloBrace is an ankle brace that promotes pain relief and stability for the professional treatment of acute injuries. This product can also be used after surgery or for the rehabilitation of chronic orthopedic issues.

After experiencing any kind of sprain in the joints, you may be wondering how long you should wear a brace or support. Support products can be worn for as long as necessary, as every sprain will require different healing times and treatments. Once your injured joints feel stronger, and swelling has gone down, you will know that your injury is healing.

Sports Edition

Actimove Sports Edition Patella Strap Adjustable

Provides targeted pain relief and supports the healing of the patella tendon. Stay comfortable no matter the activity by adjusting the level of support.

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Sports Edition

Actimove Sports Edition Wrist Support Adjustable

Designed with balanced warmth and compression to ease pain and improve comfort during sports. For weak or injured wrists.

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Professional Line

Actimove Professional Line TaloBrace Comfort Ankle Brace

Supports pain relief by stabilising the upper ankle joint. Its soft, cushioned inner foam padding and elastic upper strap ensure comfort and a secure feeling during use.

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