Soft Tissue Injuries: First Aid Care for Sprains, Strains, and Bruises
Soft tissue injuries—such as sprains, strains, and bruises—can happen to anyone, at any time. In Canada, these injuries commonly occur during sports, workplace activities, recreational hobbies, and everyday accidents like slips and falls.
Knowing how to properly care for soft tissue injuries is an essential first aid skill. The actions taken immediately after the injury, and in the days that follow, can significantly reduce pain, limit swelling, and speed up recovery.
Understanding Soft Tissue Injuries
Strains
Strains occur when muscles or tendons are overstretched or torn. Tendons are strong, fibrous tissues that attach muscles to bones.
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Most strains are mild
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Severe strains may require medical imaging or surgical repair
Sprains
Sprains involve ligaments, which are tough bands of tissue that stabilize joints.
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Commonly affect ankles, knees, and wrists
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Can range from mild stretching to complete ligament tears
Bruises (Contusions)
Bruises occur when a direct blow damages small blood vessels (capillaries), causing blood to pool under the skin.
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Most bruises heal with home care
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Deep bruises or those involving organs may require medical assessment
Immediate First Aid for Soft Tissue Injuries
Stop and Rest
Continuing activity despite pain can worsen the injury. As soon as pain occurs:
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Stop the activity
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Protect the injured area
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Begin first aid immediately
The RICE Method (Early Injury Care)
The RICE method is widely taught in Canadian first aid courses and should be started as soon as possible after injury. Delaying these steps can increase swelling, pain, and recovery time.
Rest
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Limit movement
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Avoid weight-bearing if painful
Ice
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Apply an ice pack for 10–20 minutes
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Repeat 4–8 times per day
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Always wrap ice in a cloth—never apply directly to skin
Compression
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Use an elastic bandage
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Wrap firmly but not tightly
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Check circulation regularly
Elevation
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Raise the injured limb above heart level
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Use pillows or cushions
Pain Relief
While healing occurs, pain relief may be helpful:
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Acetaminophen for pain
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Ibuprofen for pain and inflammation
Always follow Canadian medication guidelines and dosing instructions.
When to Seek Medical Care
While many soft tissue injuries heal at home, medical assessment is recommended if:
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Pain is severe or worsening
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The individual cannot move or bear weight
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Swelling is significant or increasing
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There is numbness, deformity, or instability
Recognizing when first aid is enough and when medical care is required is a key outcome of structured first aid education.
Educational Disclaimer
Important First Aid Disclaimer:
This information is provided for educational purposes only and is not a substitute for professional medical advice. First aid training in Canada focuses on early recognition, immediate care, and knowing when to seek medical help. Always consult a healthcare professional for severe, persistent, or worsening injuries.