First Aid for Sprain, Strain, and Joint Injuries

• RICER Strategy

  1. Rest. Keep the injured area supported and avoid using it for 48 to 72 hours.
  2. Ice. Apply ice to the injured area for 20 minutes every two hours for the first 48 to 72 hours. 
  3. Compression. Apply a firm elastic bandage over the injured area, extending above and below it.
  4. Elevation. Raise the injured area above the level of the heart at all times.
  5. Referral. See a doctor as soon as possible.
• No HARM Strategy

  1. No Heat. Heat will increase bleeding.
  2. No Alcohol. Alcohol increases bleeding and swelling.
  3. No Running. Running or exercise increases blood flow which delays healing. 
  4. No Massage. Massage increases swelling and bleeding and also delays healing.