A sprain is the result of a ligament injury. Ligaments are thick connective tissues that connects our bones to the joint. In our wrist alone, there are as many as 15 different bones. As a result, a simple twist to the wrist may result in a sprain when it is moved to beyond its usual range.
For immediate self-care of a sprain or strain at home, the R.I.C.E. approach is the most relevant. R.I.C.E. stands for Rest, Ice, Compression, and Elevation.
All activities that are responsible for the pain and swelling needs to be stopped immediately. However, this does not mean that all physical activities must stop likewise. For example, you may be suffering from a sprained wrist but you still can use the exercise bicycle in the gym. Do not use this injury as an excuse to stop exercising.
Ice is one of the most effective and cost efficient way of treating a sprain. The injured wrist needs to be iced regularly throughout the day until the swelling goes down. At several intervals during the day, an iced pack should be placed on the wrist for around 15 minutes. Ice will bring down the swelling and reduce bleeding. As a result of the drastic change in temperature, the body will respond by rushing more blood to the wrist and this will speed up the healing process.
Compression will help to keep the injured wrist nice and warm. It will also help to promote blood circulation if done correctly. There are a lot of compression bandages available in the market today and this should be worn during the day. By promoting blood circulation, more oxygen can then be brought to the wrist and speed up the healing process.
To further reduce swelling, the injured wrist should be elevated above the level of your heart. Through gravity, the excess fluid will then flow away from the wrist and reduce swelling.
Turmeric is a spice that is commonly used in Indian cuisine. It is also an excellent pain reliever due to its anti-inflammatory properties. Not only that, turmeric will also reduce spasm and relax the muscles and tissues. This will in turn reduce swelling. To prepare a home-made turmeric pain reliever, mix one tablespoon of turmeric powder with one tablespoon of lime juice. Apply this paste directly onto the wrist and wrap it with a bandage. Leave it on overnight and you will be able to feel the difference the following day.