Welcome to our website!
Please read the waiver agreement before proceeding.


Sprains & Strains

People aged 15 – 24 experience the highest number of sprain and strain injuries

Over 1.5 million people head to the doctor for sprain and strain injuries each year

The ankle is the most commonly sprained joint


Sprains and Strains?

Muscle and ligament injuries are common in sport. Sprains involve tearing the connective tissue that holds joints together. Common sites for sprains include thumbs and wrists. Strains occur when a muscle tears suddenly and unexpectedly – usually due to fatigue, overuse, or improper use of a muscle.

Sprained wrist



Elevate the injured area and apply a cold pack at intervals of about 15 minutes every 2-3 hours for the first 72 hours after injury. Then, wrap firmly with a conforming bandage to help reduce swelling and provide stability to the injury. 

Watch the video to learn how to apply a heavyweight conforming bandage.



Address a muscle strain in a similar manner to a sprain – resting, icing, compressing and elevating the injured area. Be careful not to wrap your bandage too tightly, which can reduce blood circulation. Use sports tape to restrict movement and prevent further injury. 

Watch the video to learn how to apply sports tape.

How serious is a sprain or strain?

Because sprains and strains are tissue injuries, they’re measured by the amount of tearing in the muscle.

Grade 1 – Some tearing

  • Moderately painful and swollen, with mostly unaffected strength and usability
  • Usually treatable with rest, ice, compression and elevation

Grade 2 – Considerable tearing

  • Painful and swollen, with some reduced strength and usability
  • Often treatable with rest, ice, compression, elevation and physiotherapy

Grade 3 – Complete tearing

  • Severely painful and swollen, with considerable loss of strength and usability
  • Often only treatable with surgery

More First Aid Posts

Doctor wrapping a man’s hand with a white bandage.

What should a home first aid kit contain?

Every Australian home should have a properly stocked first aid kit. If you’ve been meaning to put together a first aid kit but don’t know where to start, we’ve made it easy. Here are seven items you should always have on hand to treat common injuries that happen in the home. Plastic plaster Let’s start...
Read More
Young woman holding her hand that is wrapped in white medical dressing

Top Tips For Homecare Wound Maintenance

Whether it’s a scratch, cut or graze, open wounds are something that we’d rather go without. If you do happen to hurt yourself at home or at work, it’s best you know how to maintain the wound, the right way. Here are some tips for homecare wound maintenance that will help speed up the healing...
Read More

How do you treat a sprained ankle the right way?

Unfortunately, sprains are one of the most common ankle injuries and can occur anywhere from the workplace to the home, from the gym to just walking along a footpath. The good news is that when you are prepared, sprained ankles can be treated with relative ease, increasing your chances of a full recovery.
Read More