One of the first treatments a health specialist will recommend for a sprain or strain is RICE therapy.  This method is a simple self-care technique recognised to help reduce any swelling, ease pain and speed up the injury.  

You can try this method at home for the first few days to ease your sprain or strain:

1. Rest – stop any exercise or activities and try not to put any weight on the injury and rest the injury for as much as possible for the first 2 days.  Resting also helps prevent any further bruising.
   
2. 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 for the first 24 – 48 hours.
   
3. Compression – wrap an elastic medical bandage around the injury to support it.  It wants to be a snug fit but not too tight.  Watch out for the area below the bandage from turning blue or feeling cold/numb or tingly, if you get any of these symptoms loosen the bandage but if these symptoms don’t disappear quickly then seek immediate medical advice.
   
4. Elevate – this means raising your sore body part above the level of your heart, this will help reduce the pain, throbbing or swelling you may be experiencing. Keep it raised on a pillow as much as possible.

To help prevent any further swelling, try to avoid alcohol, body massages on the area affected and heat (such as hot baths and heat packs), 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.

If your pain or swelling gets worse or doesn’t go away, seek medical advice immediately.