Sprains and Strains

Ace Wrap Tip
Never wrap and Ace bandage too tightly. It can cause swelling below the injured area and impede circulation.

Alleviate Swelling of Sprain
The most effective way to reduce swelling (edema) of an injury is to elevate the affected area. Pillows or other means may be used.

No Bandage with Pain Relief Rubs
If you use a pain relief rub such as Icy Hot, do not apply a bandage/Ace wrap over the affected area. A serious burn could result.

Proper Application of an Ice Pack
If you have a strain or sprain, proper application of an ice pack is part of the treatment. You should always keep a layer of fabric, such as a washcloth, between your skin and the ice pack to prevent frostbite. Ice the affected area for 15 - 20 minutes, then remove the ice pack for 15 - 20 minutes and alternate for the first 24 - 48 hours after the injury has occurred.

Stretching to Relieve Spasms
Gradually stretch out the muscle to relieve spasms and cramps. Stretching can also alleviate present muscle soreness and prevent future soreness.

Vinegar Effective Pain Relief
A brisk rubdown with apple cider vinegar can help relieve general muscle pain and stiffness.