Welcome to FirstAid4Free

Welcome to my first aid site. I'm a first aid trainer and assessor. I've been teaching first aid for about 10 years now. Everyone should have some first aid knowledge for in the home and work place. Not everyone has the chance to attend a full first aid course so I'll provide some key first aid points every week.

Important Notice

The information on this site is for guidance only. The first aid procedures are those in the current edition of the First Aid Manual at the time of inclusion on the site. Attendance on a first aid course to practice these procedures is always recommended.

Sprains and Strains

The soft tissues around the bone can become damaged when exerted to sudden or unnatural movement. In general a strain refers to a damaged muscles, whereas a strain refers to damaged ligaments or tendons.

  • The affected area will be painful and tender.
  • The casualty will have difficulty moving the affected area.
  • There may be swelling and bruising.
  • Reduce the casualty's pain and swelling.
  • Get medical aid if necessary.
When treating a sprain or strain remember the mnemonic RICE:
  • Rest: Get the casualty to sit or lie comfortably.
  • Ice: Apply an ice pack to the affected area. Avoid applying ice directly to the skin - wrap it in bag, piece of clothing or towel. This will serve to reduce the swelling.
  • Compress: Apply a support bandage and padding around the affected area. Check the circulation beyond the dressing every ten minutes.
  • Elevate: Raise the affected area using a chair, foot stool or similar. This reduces blood flow to the affected area, resulting in less swelling and bruising.
Recommend that the casualty consults their doctor if the symptoms persist for more then a few days. If the casualty is in serious pain or unable to move get them to a hospital.