If your child falls over they can easily sprain a joint, often an ankle. It can be very painful but usually heals rapidly. If your child bumps their head, please consult your doctor.
For further information on how to help with playground tumbles, please see our sections on bumps & knocks and cuts & grazes.
A sprain is an injury involving the stretching or tearing of a ligament or a joint, which help provide joint stability. A severely damaged ligament or joint capsule can cause instability in a joint.
Sprains occur when a joint is forced beyond its normal range of motion, such as turning or rolling your ankle.
- Pain in the joint
- Inflammation/swelling and bruising
- In some cases, the inability to move a limb (arm, leg, foot).
Many sprains and other playground knocks go away on their own time, however, natural remedies can help ease the symptoms when they occur.
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Homeopathy such as the homeopathic remedies Ruta grav and Arnica have been traditionally used to help with sprains.
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Nutritional supplements* such as Vitamin C (250 to 500 mg two times a day), Omega-3 and iron are important for keeping collagen, ligaments and tendons strong.
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The "RICE" method. "RICE" stands for Rest, Ice, Compression, and Elevate. This is the first thing you should do after a sprain or strain. Here are some tips for icing and compression.
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Cold Packs can help reduce the initial swelling and pain in acute soft tissue conditions. Place a cold gel pack or pack of frozen vegetables on the area for 20 mins, four times a day.
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Bandage the area with bandages when elevating the sprain or strain in early treatment. The wrap should be snug, but make sure not to cut off circulation to the extremity (if your fingers or toes become cold, blue, or tingle, start again!)
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Avoid exercising or playing sports when tired or in pain.
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Maintain a healthy weight and a well-balanced diet to keep muscles strong.
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Practice safety measures to help prevent falls (for example, keep stairways, walkways, yards, and driveways free of clutter; anchor scatter rugs; and salt or sand icy patches in the winter)
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Wear shoes that fit properly.
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Replace athletic shoes as soon as the tread wears out or the heel wears down on one side.
- Do stretching exercises daily.
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Warm up and stretch before participating in any sports or exercise.
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Wear protective equipment when playing sports.
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Run on even surfaces.
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Wearing a wrist support or ankle brace will provide gentle support while you recover from a sprain and can help prevent some injuries.
* Food supplements must not be used as a substitute for a balanced diet and healthy lifestyle.
† Medical referral is advisable if symptoms worsen or persist.
UK & Ireland 