Sprain First Aid Guide
Sprain First Aid Secrets: Sprains are a common accidental injury in daily life. When we suffer a sprain, appropriate first aid measures will help reduce pain, minimize the extent of the injury, and promote recovery. This article will quickly introduce you to three methods for treating sprains, so you won't be at a loss the next time you get one.
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Sprains are usually divided into three grades:
Grade 1: Slight loosening of the ankle ligaments, no obvious tearing, possibly localized swelling or pain, not affecting mobility, usually heals within two weeks.
Grade 2: Partial tearing of ankle ligaments, obvious pain, swelling, slightly affecting mobility, healing takes one to two months.
Grade 3: Complete tearing of ankle ligaments or fracture, loss of mobility, joint instability, bruising at the injured site, requires surgery, and may even lead to complications such as degenerative arthritis or habitual ankle dislocation.
RICE Principle
The most widely known first aid method is the "RICE" principle.
Rest: Rest the injured area. Do not put any weight on the injured area for the first 48-72 hours, and avoid activity.
Ice: Apply ice to the affected area. Use an ice pack, an ice bath, or a compression wrap filled with ice water to help reduce swelling after the injury. Apply ice four to eight times a day for 15-20 minutes each time during the first 48 hours or until swelling improves. However, do not apply for too long to avoid tissue damage.
Compression: Wrap the area with an elastic bandage or wrap.
Elevation: Elevate the injured limb above the heart to prevent or reduce swelling.
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RICE does not focus on all stages of the healing process and may require a period of rest. If rest is too prolonged, it can reduce muscle strength and blood circulation, hindering joint recovery. Furthermore, while ice can suppress pain and reduce tissue inflammation, excessive suppression of inflammation can actually delay tissue repair and the removal of necrotic cells, affecting healing.
Therefore, I would also like to introduce "PEACE" and "LOVE" to everyone.
PEACE Principle
P.E.A.C.E primarily addresses the acute phase (24-72 hours after injury), dealing with redness, swelling, warmth, and pain at the injured site.
Protection: Limit activity and weight-bearing for 1-3 days after injury.
Elevation: Keep the injured limb elevated above the heart as much as possible.
Avoid anti-inflammatories: To reduce tissue swelling, avoid anti-inflammatory drugs.
Compression: Apply pressure with an elastic bandage.
Education: Understand and acknowledge the recovery progress after injury, avoiding excessive expectations or feeling pressure.
LOVE Principle
After 72 hours of injury, patients can switch to the LOVE guidelines. The LOVE guidelines emphasize facing the injury with an optimistic attitude and moving the injured joint without pain. This can prevent muscle atrophy due to prolonged lack of exercise and promote blood circulation, increasing tissue regeneration and remodeling.
Load: Perform appropriate weight-bearing exercises without pain.
Optimism: A positive and optimistic attitude can reduce discomfort and prevent stress from affecting healing.
Vascularisation: Cardiopulmonary aerobic training can promote blood circulation and increase metabolism.
Exercise: Planned, pain-free training to increase activity stability, muscle strength, and proprioception, which can prevent re-injury.
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*The above does not constitute medical advice, diagnosis, or treatment for general conditions or any individual or patient case, nor should it replace professional medical advice, diagnosis, or treatment.
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Published date: January 9, 2023. If you would like to receive free health information regularly, please subscribe to us.
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