Managing Sprains and Strains at Home Using P.R.I.C.E. Therapy and Avoiding H.A.R.M.

A sprain is a damaged tissue that connect bone at a joint. It can be caused by meandering, falling or getting hit. Its symptoms include difficulties in moving joints, bruising, swelling and pain. Wrist and ankle sprains are most common.


A strain is a damaged tissue that connect muscle to bone. It can be caused by meandering or pulling of these tissues. Its symptoms include being unable to move the muscle, swelling and pain. Back and hamstring muscle strains are most common.

If the injury is not major, then the sprains and strains can be managed at home by avoiding H.A.R.M. (Heat, Alcohol, Running, and Massage) and using P.R.I.C.E. (Protection, Rest, Ice, Compression, and Elevation) therapy.

Avoiding H.A.R.M.

After experiencing a sprain or a muscle strain, it is advisable to avoid HARM for the first seventy two hours. This means one should avoid;

Heat

It is a form of energy that flows between two samples of matter due to their difference in temperature. This includes hot shower, saunas or heat packs.

Alcohol

Consumption of alcohol not only makes one drunk but also has other disadvantages when it comes to curing torn tissues. It slows down the healing process, increases swelling and blood loss.

Running

This is moving from one point to another in a high speed. It is also a form of sport and also exercise that help in keeping fit and cutting excess weight. This or even any other form of exercise may cause
even more damage to the tissues.

Massage

This basically involves acting and working on body with pressure. This may increase swelling and loss of blood.

P.R.I.C.E.

Protection

This involves taking care of the injured area and abstaining from any form of activity that would cause more damage. One of the measures an individual can take is wearing enclosed and laced- up shoes to avoid exposing the injured part.

Rest

This would involve taking a break from the daily activities especially those tasks that involve movement of muscles. One should avoid activities for the first forty eight to seventy two hours after the injury.

Ice

Ice is frozen water. One should apply ice wrapped in a damp towel to the injured area for fifteen to twenty minutes for the first forty eight to seventy two hours. One should not leave the ice on while sleeping or allow it to touch the skin directly as this will cause a cold burn.

Compression

Wrap up the injured area with a bandage to avoid any swelling and movement that could damage it further. It should not be so tight as this will only restrict blood flow. One should remove the bandage before sleeping.

Elevation

One should keep the injured area raised and supported to reduce swelling. In case it’s the leg that is injured, it is advisable to avoid long periods of time where it is not elevated.

In summary, sprains and strains are curable and can even be managed at home. However, if the pain exceeds, its wise to seek medical attention for treatment.