It's likely to be a sprain or strain if:

• you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
• the injured area is swollen or bruised
• you cannot put weight on the injury or use it normally
• you have muscle spasms or cramping – where your muscles painfully tighten on their own

How to treat sprains and strains yourself

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down

swelling and support the injury

Rest – stop any exercise or activities and try not to put any weight on the injury.

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

Compression – wrap a bandage around the injury to support it.

Elevate – keep it raised on a pillow as much as possible.

Try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.

When you can move, try to keep moving it so the joint or muscle does not become stiff.

Speak to a pharmacist about the best treatment for you.

They might suggest tablets, or a cream or gel you rub on the skin.

At first, try painkillers like paracetamol to ease the pain and ibuprofen gel to bring down swelling.

After 2 weeks, most sprains and strains will feel better.

Avoid strenuous exercise such as running for up to 8 weeks, as there's a risk of further damage.

Severe sprains and strains can take months to get back to normal.

Sprains and strains happen when you overstretch or twist a muscle.

Not warming up before exercising, tired muscles and playing sports are common causes.