Sprains and strains are common injuries. They are also called soft tissue injuries as the injury is affecting the muscles and ligaments rather than bones. Common places are around your ankle, foot, wrist, thumb, knee, leg or lower back.

After an injury your body works hard to repair, recover and renew the affected area. The process starts with inflammation which often causes pain in and around the area, swelling, mild heat and redness

Most of these injuries can be treated at home without seeing a GP. 

How to treat sprains and strains yourself

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

Rest – stop any exercise or activities and try not to put any weight on the injury.

Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.

Compression – wrap a bandage around the injury to support it.

Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.   A pharmacist can help with  advice about treatments for sprains and strains.   Exercises and pacing your activities may also help.

For more detailed advice see NHS Inform

The Physiotherapy Team in East Lothian offer a range services for any muscle or joint related problems.  You can call 0300 369 0680 Monday-Friday; you will be assessed and treated for your problem or referred on for more specialist input if required.  There is no need to speak to your GP before calling.

There is also a paediatric physiotheraphy service that parents can self-refer to.  Their number is 0131 312 1079 (Mon-Thurs, 9am - 11am); they offer initial advice and appoinments at Musselbrough if needed.

You can also can look at NHS inform for more detailed advice and information for specific problems.

Patient exercise leaflets are available 

Try the new digital AI physio for low back pain – please follow this link to NHS Lothian physio page to self-refer and click the link to Flok Health- referral.