· Elevation. To reduce swelling, elevate the injured area above the level of your heart. Gravity helps reduce swelling.
TIP: Elevate especially at night.
Health experts at The Mayo Clinic note that in most cases beyond a minor strain or sprain, you'll want your doctor and physical therapist to help you with this process.
Your favorite over-the-counter pain medication may be your new best friend as you recover from a sprain. These include ibuprofen (Advil, Motrin IB, others) and acetaminophen (Tylenol, others). Even if tempted by pain, follow the instructions and don't overdo it.
How to Pace Yourself
It will be a waiting game. Mild and moderate sprains usually don't heal completely for three to six weeks, experts say.
Start immediately with R.I.C.E, and then after the first two days, slowly begin to use the injured area. You should see a gradual, progressive improvement in the joint's ability to support your weight or your ability to move without pain. A physical therapist can help you maximize stability and strength of the injured joint or limb.
Prevention is Key
While some injuries are freak accidents, others can be avoided with the proper precautions.
Preventing Sports Injuries
For sports enthusiasts, The American Academy of Orthopedic Surgeons has outlined simple tips to help reduce injury risk: