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Natural RemediesWhat is a sprain, and how do you treat one?
What to know
- A sprain is a torn or twisted ligament, most commonly in the ankle, wrist, thumb or knee. It is different from a strain, which affects muscles.
- Most sprains can be treated at home using the PRICE method: protection, rest, ice, compression and elevation. The NHS recommends this for the first two to three days.
- After about two weeks, most sprains and strains feel better, but severe injuries can take months to return to normal. Avoid strenuous exercise for up to eight weeks.
- Go to A&E or call 999 if you heard a crack when the injury happened, the area has changed shape, or the skin is numb, tingling, blue or cold to the touch. These may indicate a broken bone.
Sprains are one of the most common injuries, especially among people who play sport or exercise regularly. They can also happen simply by stepping awkwardly off a kerb or tripping on uneven ground. Most sprains are not serious and can be managed at home, but knowing how to treat one properly can speed up your recovery and help prevent it from happening again.
What is a sprain?
A sprain happens when a ligament is stretched beyond its normal range, twisted or torn. Ligaments are the tough bands of tissue that connect bones to each other at a joint and help hold the joint in place.
The NHS defines a sprain as “a torn or twisted ligament”. The most commonly sprained joints are the ankle, wrist, thumb and knee, though sprains can happen wherever there is a joint.
A sprain is not the same as a strain. A strain (sometimes called a pulled muscle) is an overstretched or torn muscle or tendon, most commonly in the foot, leg or back. The two injuries have similar symptoms and are treated in much the same way, but they affect different structures.
How to recognise a sprain
The symptoms of a sprain usually appear quickly after the injury. According to the NHS, common signs include:
- Pain around the affected joint, which may be immediate and intense.
- Swelling, which can develop within minutes or over several hours.
- Bruising, which may appear around the joint.
- Tenderness when you touch the area.
- Difficulty bearing weight on the injured limb, or difficulty using the joint normally.
- Stiffness in the joint, particularly as swelling develops.
Some people hear or feel a pop or snap at the time of injury. This does not always mean the injury is severe, but it is worth noting if you need to describe the injury to a healthcare professional later.
How to treat a sprain at home
Most sprains can be treated at home without seeing a GP. The NHS recommends PRICE therapy for the first two to three days after the injury:
- Protect. Use a support, bandage or supportive footwear to protect the injured area from further damage.
- Rest. Stop the activity that caused the injury. Avoid putting weight on the affected joint if it is painful to do so.
- Ice. Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) for up to 20 minutes every two to three hours. Do not apply ice directly to the skin.
- Compress. Wrap a bandage around the injury to help reduce swelling. Make sure it is firm but not so tight that it restricts blood flow. If the area below the bandage becomes numb, tingly or more swollen, loosen it.
- Elevate. Keep the injured area raised on a pillow as much as possible, ideally above the level of your heart. This helps fluid drain away from the swollen area.
For the first couple of days, the NHS also advises avoiding heat (hot baths, heat packs), alcohol and massage, as these can increase swelling and slow healing.
Once the initial pain allows, keep the joint moving gently so it does not stiffen up. You do not need to stay completely still; gentle movement within a comfortable range is part of the recovery process.
Never apply ice or a frozen pack directly to bare skin. Always wrap it in a cloth or tea towel first, and limit each application to 20 minutes. Remove the ice if the skin becomes very red or uncomfortable. Repeat every two to three hours while you are awake for the first two to three days.
What your pharmacist can recommend
A pharmacist can help you manage the pain and swelling from a sprain without seeing a GP. The NHS notes that pharmacists can recommend:
- Paracetamol for pain relief.
- Ibuprofen gel, mousse or spray applied directly to the skin to reduce swelling and pain at the site of the injury.
- Ibuprofen tablets, capsules or syrup if a topical product is not enough.
Ibuprofen and other non-steroidal anti-inflammatory drugs (NSAIDs) can be particularly helpful because they reduce both pain and inflammation. However, they are not suitable for everyone. Your pharmacist can advise on what is safe for you based on your medical history and any other medicines you are taking.
If you need a bandage, support or compression wrap, a pharmacist can also help you choose the right one for the type and location of your injury.
How long does a sprain take to heal?
Recovery time depends on how severe the injury is. According to the NHS:
- Most sprains feel better after about two weeks.
- You should avoid strenuous exercise (running, contact sport, high-impact activity) for up to eight weeks after the injury, to avoid re-damaging the ligament before it has fully healed.
- Severe sprains can take several months to return to normal.
The Hospital for Special Surgery (HSS) notes that a minor ankle sprain may heal in around five days, while a severe one may take up to six weeks. About one in ten people who sprain an ankle develop some degree of long-term instability, which is why proper treatment and rehabilitation matter.
If your sprain is not improving after two weeks of self-care, or if it is getting worse, see your GP. In some cases, you may be referred for physiotherapy to rebuild strength, flexibility and balance in the joint. In many areas of the UK, you can refer yourself directly to an NHS community musculoskeletal (MSK) service without needing a GP referral.
When to get urgent help
Call 999 or go to A&E if any of the following apply. These may be signs of a broken bone rather than a sprain.
You heard a crack when the injury happened.
The injured area has changed shape or is pointing at an unusual angle.
The area is numb, tingling, or has pins and needles.
The skin has turned blue or grey, or feels cold to the touch.
Do not drive yourself to A&E. Ask someone to take you, or call 999 if you cannot get there safely.
You should also seek urgent help from NHS 111 or an urgent treatment centre if:
- The pain is very severe or getting worse.
- Swelling or bruising is large or still increasing.
- You cannot bear weight or walk more than a few steps.
- The joint is very stiff or difficult to move.
- The injury is not improving despite following PRICE therapy.
- You have a high temperature, or feel hot and shivery, which could indicate an infection.
An urgent treatment centre or hospital may arrange an X-ray to check whether a bone has been broken. For more complex injuries, an MRI scan may be used to assess ligament damage in more detail.
Common questions
What is the difference between a sprain and a strain?
A sprain is a torn or twisted ligament (the tissue that connects bones at a joint). A strain is an overstretched or torn muscle or tendon (the tissue that connects muscle to bone). The two injuries cause similar symptoms and are treated in much the same way, but they affect different structures. Ankle and wrist injuries are usually sprains; calf, hamstring and back injuries are usually strains.
Should I use heat or ice on a sprain?
Use ice for the first two to three days. Apply an ice pack wrapped in a cloth for up to 20 minutes every two to three hours. The NHS advises avoiding heat (hot baths, heat packs) during this early stage, as heat can increase swelling. After the first few days, gentle warmth may help ease stiffness, but ice remains the priority in the acute phase.
Can I walk on a sprained ankle?
It depends on the severity. If weight-bearing is painful, rest the ankle and avoid walking on it for at least the first few days. As pain allows, gradually increase what you do. Gentle movement helps prevent stiffness. If you cannot bear weight or can only manage a few steps, the NHS recommends calling 111 or visiting an urgent treatment centre for assessment.
Do I need to see a doctor for a sprain?
Most sprains can be managed at home with PRICE therapy. See your GP if the injury is not improving after two weeks or is getting worse. Get urgent help (NHS 111, urgent treatment centre or A&E) if the pain is severe, you heard a crack, the area is misshapen, or the skin is numb, blue or cold. These may be signs of a fracture.
How can I prevent sprains?
Warming up before exercise, wearing supportive footwear, and building strength and balance through regular activity can all help reduce your risk. If you have had a sprain before, targeted exercises to strengthen the muscles around the affected joint are particularly important. A physiotherapist can advise on a programme tailored to your needs.
Independent guides to natural remedies and supplements, checked against NHS and EFSA references.