Sprains and strains are similar types of injuries that are most common in the ankles, wrists, and knees. Sprains are injuries caused by stretching or tearing of ligaments, while strains are caused by over stretched or torn muscles or tendons. These types of injuries often last weeks or even months, impacting the ability to be active and enjoy some daily activities. Luckily there are methods that can be used to help support and speed recovery including low level laser therapy and P.R.I.C.E. Read on to learn the five simple rules of P.R.I.C.E. and how chiropractic care can help speed up your recovery.

For best results, it is important to start P.R.I.C.E. within the first 48-72 hours of a sprain or strain injury.


Protect the injured area from sustaining any more damage.

R is for REST

Allow the injury time to heal before returning to activities.

I is for ICE

Ice should be applied to the injured area as soon as possible. Use the 10/10/10 method of ice application: 10 minutes of ice; followed by 10 minutes of rest without ice; followed by 10 minutes of ice again. Do not apply heat. Ice works to reduce pain and inflammation to your injured muscles, joints and tissues and may even slow bleeding if a tear has occurred.


Use a tensor bandage to wrap the injured area. When wrapping, begin at the end furthest away from the heart.


If possible, raise the injured area above the level of the heart, especially at night, by putting a pillow under the injured area.

After the first 48 hours, slowly start to use the injured area again and continue icing for another day. If you are unsure of the severity of your injury, consult a chiropractor for an evaluation.

In addition to P.R.I.C.E., the chiropractors at Evolve often recommend cold laser therapy to their patients as an effective and efficient modality to support the healing process.  The intention of low level laser therapy, like chiropractic care, is to promote healing of the injured areas and not just symptom relief. Laser therapy targets damaged tissue with red and near-infrared wavelengths of light that help to heal tissue faster, including muscles, skin and nerves. Evolve Wellness Centre utilizes a state-of-the-art Class IV therapeutic laser, which manages pain and inflammation while accelerating tissue regeneration.

Please note that any advice in this article doesn’t replace personalized medical advice from a professional.

If you are suffering from a sprain or strain, or would like to learn more about cold laser therapy, email us at info@evolvevancouver.ca to book an appointment with one of our experienced chiropractors.