Every week, St John Ambulance’s James Atkin brings you his simple, but life saving, first aid tips – this week: dealing with strains and sprains.

Injuries to the soft tissues around bones and joints – the ligaments, muscles and tendons – are commonly called strains and sprains. They occur when the tissues are stretched, twisted or torn by violent or sudden movements. Strains and sprains should be treated initially using the RICE procedure:

R – Rest

I – Ice pack

C – Comfortable support

E – Elevation

So, how can you tell if it’s a strain or sprain? Things to look out for would be pain or tenderness, or if the casualty has difficulty moving the injured part. There might also be some swelling or bruising around the injured area.

If you suspect a strain or sprain, help the casualty to sit or lie down and support the injured part in a comfortable position, preferably raised. Cool the injured area by applying a cold compress such as an ice pack for no longer than 10 minutes.

With the cold compress in place, wrap the area in a layer of soft padding such as cotton wool, and secure with a support bandage. Elevate the injury and support it with something soft, like cushions, checking for circulation underneath the bandage every 10 minutes. If circulation is impaired, loosen the bandage.

If the casualty’s pain is severe or they cannot move or use the injured part, arrange to take or send them to hospital, otherwise advise them to rest and seek medical advice if necessary.

Want to know more? Find out about first aid courses near you by calling 0121 237 3879, emailing west-mids-training@sja.org.uk or visiting our website www.sja.org.uk. If you are interested in volunteering, you’ll find the latest vacancies on our website or by calling our regional headquarters on 0121 236 6660. They can also advise on your nearest Badger and Cadet units.