To help prevent strains and sprains:
Rest: Rest the injured area as much as possible for at least the first one to two days. Then resume gentle movement and stretching of the injured muscle or joint, but not to the point of significant pain.
Ice: Apply ice to the injury as soon as possible and for 20 to 30 minutes out of every two waking hours. Do this for several days and as long as there is swelling. You can use an ice pack made for this purpose, ice cubes in a heavy plastic bag, or a package of frozen vegetables. Wrap the ice "pack" in a t-shirt or thin towel. Don't put it directly on your skin.
Compression: If possible, wrap the area with an ace (elastic) bandage to help decrease swelling. The bandage should be snug, but not so tight that it causes numbness or tingling of the affected areas or causes your toes or fingers to turn blue. If any of these things occur, loosen the bandage immediately.
Elevation: Elevate the injured area as much as possible to minimize swelling -- ideally, above the level of your heart. If this isn't feasible with ankle or knee injuries during the day, prop your foot up in a chair as much as you can.
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(512) 471-4955 |
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University Health Services is committed to providing high-quality care to patients of all ages, races, ethnicities, physical abilities or attributes, religions, sexual orientations, or gender identities/expression.
100 West Dean Keeton Student Services Building (SSB)