A sprain or strain can sideline you from your sport for weeks. What you do in the first few days and how you rebuild afterward both matter, and the evidence is more mixed than most rehab advice suggests.
The first days
The NHS (a UK source) advice on sprains and strains is to follow what it calls PRICE therapy for the first 2 to 3 days: protection, rest, ice, compression and elevation. It says to avoid heat, alcohol and massage in the first couple of days. Once you can move the area without pain stopping you, it says to keep moving it so the joint or muscle does not become stiff, and to avoid strenuous exercise such as running for up to 8 weeks because of the risk of further damage.
What the evidence says about rehab exercises
A Canadian health technology review of exercise for ankle sprain is worth reading closely. Among the systematic reviews it covers, "there were no significant differences between treatment groups" for function, pain, instability or recovery. Results for recurrence "were mixed." The guideline it summarizes recommends exercise therapy combined with functional support such as an ankle brace for acute lateral ankle sprain (level 2 evidence), and does not recommend rest, ice, compression and elevation alone.
In plain terms: moving and rebuilding strength are recommended, and no specific exercise program has been shown to beat the others. A rehab plan should be built around your injury and how you respond, not a fixed protocol. This post covers ankle sprains as the most common example, because that is the area where we found sources we could verify.
When to get medical help
The NHS says to get urgent advice if the injury is not feeling any better after treating it yourself, or you cannot put any weight on it or walk more than a few steps. It says to go to emergency care immediately if the injured body part has changed shape or is pointing at an odd angle, or is numb or tingling. In the US, go to the nearest emergency room or call 911.
How we can help
Our rehab services page describes what we offer.
Next step
If an injury is keeping you out of your sport, book online or call 484.455.4664. Keep It Kinetic Chiropractic is at 3254 W Ridge Pike, Suite 202, Pottstown, PA 19464.
Related care at Keep It Kinetic
Further reading: AAOS OrthoInfo: Bone & Joint Health