First aid for a joint injury and new research findings

A commonly known acronym for the treatment of a sprained joint is RICE: rest, ice, compression and elevation. However, new research has brought new information.

What happens in a sprained joint

Typical symptoms of a joint injury include severe pain in the area of the joint, swelling, and bruises at the site of the injury (subcutaneous hematoma). When the normal range of motion of a joint is exceeded and the joint is sprained, small (and sometimes slightly larger) blood vessels rupture and begin to bleed.

It has long been known that the most important action to stop external or visible bleeding is to apply pressure directly on the bleeding site. The same applies to internal or subcutaneous bleeding.

Compression

In first aid for a sprained joint, the most important thing is pressure or compression. Start compressing immediately at the scene as quickly as possible. Begin pressing on the injured site even if the pain in the area does not initially seem so severe. The internal bleeding must be stopped. The faster you start the compression, the less blood will have time to bleed in the injured area and the faster the injury will heal.

You can start by applying pressure manually. Once you have first aid supplies available, you can intensify the pressure with an ideal bandage. Wrap some turns of the bandage and add an object, such as another bandage roll or a cold pack, for pressure.

What about cold and elevation? Yes, but apply cold only during the acute phase and the importance of elevation becomes more pronounced later on.

Cold

Cold can still be used at the scene during the acute phase if an ice pack is available. Cold can help with pain. If you use cold, it should only be used during the acute phase, which is the first approx. 15-20 min. Remember that cold should not be applied directly to the skin, as it can cause a frostbite.

Place something between the cold pack and the skin. It can, for example, be a gauze bandage, paper towel, a couple of wraps of bandage, or even pull up the sock if the injury is around the ankle. Note that the temperature of a disposable snap cold compress also goes below freezing!

Elevation

It is important to keep the injured area at rest and elevated for the next few hours after the person has reached home or is resting at the workplace. Elevation prevents blood from pooling in the limb and thus reduces swelling. Therefore, allow time for the injured area to recover.

So grab a book, put on an audiobook, or take a tablet into your lap and watch a nice series or movie, and let the limb rest and be elevated :)

When to start moving after an injury

Using a sprained joint is allowed as soon as the joint can tolerate it. In fact, the joint benefits from light movement. Movement also pumps blood and prevents or reduces swelling.

However, do not strain the joint. If you're working out, start gently. Note that the joint needs time to recover to the same condition and strength as before the injury.