First Aid for Sprains, Strains and Soft Tissue Injuries

  • 3 min reading time

Sprains, strains and soft tissue injuries are extremely common at home, work, during sports and on outdoor trips. Twisting an ankle on a walk, overstretching during exercise or lifting something awkwardly can all lead to discomfort and swelling. Knowing simple first aid steps can help keep the area supported while you decide whether further advice is needed.

This guide explains what sprains and strains are, how they happen, first aid steps to follow, and how to prepare your first aid kit for these everyday injuries.

For general workplace injuries, see our workplace first aid scenarios guide.

What Is the Difference Between a Sprain and a Strain?

Although they feel similar, they affect different parts of the body:

Type Affected Area Common Causes
Sprain Ligaments (connect bone to bone) Twisting ankles, falling, sudden impact.
Strain Muscles or tendons Overstretching, heavy lifting, sports.

Common Symptoms of Sprains & Strains

  • Swelling
  • Bruising
  • Tenderness
  • Limited movement
  • Discomfort when using the injured area

These can occur in ankles, wrists, knees, shoulders and fingers.

First Aid Steps for Sprains, Strains & Soft Tissue Injuries

You can follow these general steps to support a minor soft tissue injury:

  1. Rest the injured area to avoid further strain.
  2. Apply something cool to the area for short periods to reduce swelling. Cold packs from your first aid kit work well.
  3. Use a bandage to provide gentle support (avoid wrapping too tightly).
  4. Keep the area raised where possible.
  5. Avoid heavy use of the injured limb for the first day.

This approach helps provide comfort while you decide whether further help is needed.

For outdoor-specific injuries, see our hiking first aid guide.

When to Seek Further Help

You may need professional advice if:

  • You cannot put any weight on the limb
  • The swelling is severe
  • The area looks unusual or misshapen
  • There is increasing discomfort
  • The injury happened during high-impact activity

Useful First Aid Items for Sprains & Strains

Your first aid kit should include items that make it easier to support soft tissue injuries. Useful supplies include:

  • Flexible bandages
  • Elasticated support bandages
  • Cold packs
  • Microporous tape
  • Sterile dressings (for any surface grazes)
  • Foil blanket (outdoor settings)
  • Scissors
  • Gloves

To restock your kit, see our first aid kit refills guide or browse our complete range of first aid kits.

How Sprains & Strains Happen

These injuries are common in:

  • Sports & fitness activities
  • Hiking or uneven ground
  • Running or jumping
  • Lifting or moving heavy items
  • Slips or awkward movements
  • Carrying loads at work

For workplace-specific guidance, see our construction first aid guide and risk assessment guide.

Preventing Sprains & Strains

  • Wear suitable footwear
  • Warm up before exercise
  • Maintain good posture when lifting
  • Use support straps if recommended
  • Clear clutter to reduce tripping hazards
  • Take extra care on uneven surfaces

For family preparedness, see our home first aid kit guide.

Sprains & Strains — FAQ

Should I apply heat to a sprain?
Cold packs are generally used first to provide comfort shortly after the injury.
Can I walk on a sprained ankle?
Avoid putting weight on the area until it feels more comfortable. Seek advice if you cannot stand on it at all.
How long does a minor sprain take to ease?
Comfort typically improves over a short period, depending on how the injury happened.
Do I need a brace or support?
Light support bandages can help provide comfort. Avoid wrapping too tightly.
Should I massage a sprained area?
Gentle rest is recommended initially.

 

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