What to Do After a Sprain or Strain: Your First 48 Hours Matter

At Spectrum Health Co, we see a lot of sports injuries—from weekend warriors tweaking an ankle to gym-goers pulling a muscle mid-session. One of the most common mistakes people make after a sprain or strain is underestimating how important those first 48 hours are. 

Whether it’s a rolled ankle, pulled hamstring, or sore shoulder, what you do straight after a soft tissue injury sets the stage for your recovery—and can make the difference between a quick return to activity or lingering pain. 

Here’s what we recommend when managing a soft tissue injury right after it happens. 

First, What Is a Sprain or Strain? 

Sprains and strains are both soft tissue injuries, but they affect different structures: 

• A sprain is an injury to a ligament (the tissue that connects bones to each other). 

• A strain affects muscles or tendons (the tissues that connect muscles to bones). 

These injuries often happen during sudden movements—twisting, landing awkwardly, overreaching, or lifting too much. You’ll usually feel pain, swelling, bruising, or limited range of motion shortly after. 

Use RICER: The Gold Standard in Early Sports Injury Management 

For the first 48 hours after a soft tissue injury, we follow the RICER method: 

R – Rest 

 Avoid putting weight or strain on the injured area. This helps prevent further damage and gives the body a chance to begin healing. 

I – Ice 

 Apply an ice pack for 15–20 minutes every 1–2 hours during the first two days. This reduces swelling and inflammation. 

C – Compression 

 Use a compression bandage to minimise swelling and provide gentle support to the area. 

E – Elevation 

 Keep the injured limb elevated above heart level where possible. This helps drain fluid away and controls swelling. 

R – Referral 

 This is where we come in. Getting assessed by a professional ensures your injury is properly diagnosed and managed. Delaying care or “pushing through” can lead to slower recovery or even chronic problems. 

Why Early Rehab Matters 

It’s tempting to rest for weeks and wait for pain to go away—but that often leads to stiffness, weakness, and a higher risk of re-injury. 

At Spectrum Health Co, our team focuses on early intervention and personalised recovery planning. Whether you see one of our chiropractors or exercise physiologists, your rehab plan is built around: 

• Functional movement assessments 

• Soft tissue treatment and manual therapy (if needed) 

• Gradual return to strength and mobility 

• Movement retraining to restore proper technique 

• Progression back to sport, work, or daily activities safely 

Chiro and EP Roles in Soft Tissue Injury Rehab 

We often get asked: who should I see for sports injury management—a chiro or an EP? At Spectrum Health Co, we work together to deliver a complete care plan. 

Chiropractor 

Exercise Physiologist (EP) 

Focuses on biomechanics, joint function & soft tissue health 

Focuses on exercise prescription, strength, and conditioning 

Provides hands-on treatment and early movement support 

Guides recovery through safe and progressive rehab plans 

Addresses pain, movement imbalances, and injury risk 

Builds resilience to reduce risk of re-injury 

Depending on your needs, we might recommend one approach or combine both for best results. 

Common Mistakes to Avoid After a Sprain or Strain 

🚫 “Walking it off” – This can worsen the injury and delay healing. 

 🚫 Skipping professional care – You may miss underlying issues like instability or poor movement patterns. 

 🚫 Returning to sport too soon – Without proper rehab, you're at much higher risk of re-injury. 

Get Ahead of the Injury Curve 

Managing a sprain or strain properly from day one means faster recovery, less pain, and a lower chance of hurting yourself again. 

Whether it’s a rolled ankle on the netball court or a pulled muscle at the gym, we’re here to guide you through every stage of recovery—from early treatment to full return to activity. 

👉 Come in for a recovery plan and re-injury prevention. Our team at Spectrum Health Co is here to help you move better, feel better, and get back to doing what you love—stronger than before.