Minor Illnesses and Injuries

A cough will usually clear up on its own within 3 to 4 weeks.

How you can treat a cough yourself

There’s usually no need to see a GP if you have a cough.

You should:

• rest
• drink plenty of fluids
• try to stay at home and avoid contact with other people if you have a high temperature or you do not feel well enough to do your normal activities

You could also try:

• paracetamol  or ibuprofen  to treat any pain
• hot lemon and honey (not suitable for babies under 1 year old)
• a herbal medicine called pelargonium (suitable for people aged 12 or over)

But there’s limited evidence to show these work. Hot lemon with honey has a similar effect to cough medicines.

How to make a hot lemon and honey drink 

1. Squeeze half a lemon into a mug of boiled water.
2. Add 1 to 2 teaspoons of honey.
3. Drink while still warm (do not give hot drinks to small children).

A pharmacist can help if you have a cough

If you have a cough, you can ask a pharmacist about:

• cough syrup
• cough medicine (some cough medicines should not be given to children under 12)
• cough sweets

These will not stop your cough, but may help you cough less.

Decongestants and cough medicines containing codeine will not stop your cough.

Find a pharmacy 

See a GP if:

• you’ve had a cough for more than 3 weeks (persistent cough)
• your cough is very bad or quickly gets worse – for example, you have a hacking cough or cannot stop coughing
• you feel very unwell
• you have chest pain
• you’re losing weight for no reason
• the side of your neck feels swollen and painful (swollen glands)
• you find it hard to breathe
• you have a weakened immune system – for example, because of chemotherapy or diabetes

See a GP urgently if you’re coughing up blood.

To find out what’s causing your cough, the GP might:

• take a sample of any mucus you might be coughing up
• order an X-ray, allergy test, or a test to see how well your lungs work
• refer you to hospital to see a specialist, but this is rare

What happens at your appointment

Important

Antibiotics are not normally prescribed for coughs. A GP will only prescribe them if you need them – for example, if you have a bacterial infection or you’re at risk of complications.

Most coughs are caused by a cold or flu.

Other causes include:

• smoking
• heartburn (acid reflux)
• allergies – for example, hay fever
• infections like bronchitis
• mucus dripping down the throat from the back of the nose

A cough is rarely a sign of something serious like lung cancer.

Flu will often get better on its own, but it can make some people seriously ill. It’s important to get the flu vaccine if you’re advised to.

Check if you have flu

Flu symptoms come on very quickly and can include:

• a sudden high temperature
• an aching body
• feeling tired or exhausted
• a dry cough
• a sore throat
• a headache
• difficulty sleeping
• loss of appetite
• diarrhoea or tummy pain
• feeling sick and being sick

The symptoms are similar for children, but they can also get pain in their ear and appear less active.

Telling the difference between cold and flu 

Cold and flu symptoms are similar, but flu tends to be more severe.

Flu	Cold
Appears quickly within a few hours	Appears gradually
Affects more than just your nose and throat	Affects mainly your nose and throat
Makes you feel exhausted and too unwell to carry on as normal	Makes you feel unwell, but you still feel well enough to do your normal activities

How to treat flu yourself

If you have flu, there are some things you can do to help get better more quickly.

Do

• rest and sleep
• keep warm
• take paracetamol  or ibuprofen  to lower your temperature and treat aches and pains
• drink plenty of water to avoid dehydration (your pee should be light yellow or clear)

A pharmacist can give treatment advice and recommend flu remedies.

Do not take paracetamol and flu remedies that contain paracetamol at the same time as it’s easy to take more than the recommended dose.

Call a pharmacy or contact them online before going in person. You can get medicines delivered or ask someone to collect them.

Find a pharmacy 

Antibiotics

GPs do not recommend antibiotics for flu because they will not relieve your symptoms or speed up your recovery.

Ask for an urgent GP appointment or get help from NHS 111 if:

You or your child have symptoms of flu and:

• you’re worried about your baby’s or child’s symptoms
• you’re 65 or over
• you’re pregnant
• you have a long-term medical condition – for example, diabetes or a condition that affects your heart, lungs, kidneys, brain or nerves
• you have a weakened immune system – for example, because of chemotherapy or HIV
• your symptoms do not improve after 7 days

You can call 111 or get help from 111 online .

Call 999 or go to A&E if you:

• get sudden chest pain
• have difficulty breathing
• start coughing up a lot of blood

Find your nearest A&E  

How to avoid spreading the flu

Flu is very infectious and easily spread to other people. You’re more likely to give it to others in the first 5 days.

Flu is spread by germs from coughs and sneezes, which can live on hands and surfaces for 24 hours.

To reduce the risk of spreading flu:

• wash your hands often with warm water and soap
• cover your mouth and nose with a tissue when you cough or sneeze
• bin used tissues as quickly as possible

Try to stay at home and avoid contact with other people if you have a high temperature or you do not feel well enough to do your normal activities.See how to wash your hands correctly 

How to get a flu vaccine

Flu vaccines are safe and effective. They’re offered every year on the NHS to help protect people at risk of flu and its complications.

The best time to have a flu vaccine is in the autumn before flu starts spreading. But you can get vaccinated later.

Find out more about the flu vaccine:

• adult flu vaccine 
• children’s flu vaccine 

Burns and scalds are damage to the skin usually caused by heat. Both are treated in the same way.

A burn is caused by dry heat – by an iron or fire, for example. A scald is caused by something wet, such as hot water or steam.

Burns can be very painful and may cause:

• red or peeling skin
• blisters
• swelling
• white or charred skin

The amount of pain you feel is not always related to how serious the burn is. Even a very serious burn may be relatively painless.

Treating burns and scalds

To treat a burn, follow the first aid advice below:

• immediately get the person away from the heat source to stop the burning
• remove any clothing or jewellery that’s near the burnt area of skin, including babies’ nappies, but do not move anything that’s stuck to the skin
• cool the burn with cool or lukewarm running water for 20 to 30 minutes – do not use ice, iced water, or any creams or greasy substances like butter
• make sure the person keeps warm by using a blanket, for example, but take care not to rub it against the burnt area
• after cooling the burn, cover the burn by placing a layer of cling film over it – a clean plastic bag could also be used for burns on your hand
• use painkillers such as paracetamol  or ibuprofen  to treat any pain
• raise the affected area if possible – this helps to reduce swelling
• if it’s an acid or chemical burn, dial 999, carefully try to remove the chemical and any contaminated clothing, and rinse the affected area using as much clean water as possible

Read more about treating burns and scalds .

When to get medical attention

Depending on how serious a burn is, it may be possible to treat it at home.

For minor burns, keep the burn clean and do not burst any blisters that form.

More serious burns require professional medical attention.

You should go to a hospital A&E department for:

• all chemical and electrical burns
• large or deep burns – any burn bigger than the injured person’s hand
• burns that cause white or charred skin – any size
• burns on the face, neck, hands, feet, any joints or genitals

If someone has breathed in smoke or fumes, they should also get medical attention.

Some symptoms may be delayed and can include:

• coughing
• a sore throat
• difficulty breathing
• facial burns

People at greater risk from the effects of burns, such as children under 10 years old, should also get medical attention after a burn or scald.

The size and depth of the burn will be assessed, and the affected area cleaned before a dressing is applied. In severe cases, skin graft surgery may be recommended.

Read more about:

• recovering from burns and scalds 
• complications of burns and scalds 

Types of burn

Burns are assessed by how seriously your skin is damaged and which layers of skin are affected.

Your skin has 3 layers:

• the epidermis – the outer layer of skin
• the dermis – the layer of tissue just beneath, which contains blood capillaries, nerve endings, sweat glands and hair follicles
• the subcutaneous fat, or subcutis – the deeper layer of fat and tissue

There are 4 main types of burn, which tend to have a different appearance and different symptoms:

• superficial epidermal burn – where the epidermis is damaged; your skin will be red, slightly swollen and painful, but not blistered
• superficial dermal burn – where the epidermis and part of the dermis are damaged; your skin will be pale pink and painful, and there may be small blisters
• deep dermal or partial thickness burn – where the epidermis and the dermis are damaged; this type of burn makes your skin turn red and blotchy; your skin may be dry or moist and become swollen and blistered, and it may be very painful or painless
• full thickness burn – where all 3 layers of skin (the epidermis, dermis and subcutis) are damaged; the skin is often burnt away and the tissue underneath may appear pale or blackened, while the remaining skin will be dry and white, brown or black with no blisters. The texture of the skin may also be leathery or waxy. It may also be painless

Preventing burns and scalds

Many severe burns and scalds affect babies and young children.

Examples of things you can do to help reduce the likelihood of your child having a serious accident at home include:

• keeping your child out of the kitchen whenever possible
• testing the temperature of bath water using your elbow before you put your baby or toddler in the bath
• keeping matches, lighters and lit candles out of young children’s sight and reach
• keeping hot drinks well away from young children

Read more about preventing burns and scalds .

Further advice

If you need advice about a burn or scald, you can:

• get help from NHS 111 
• go to a minor injuries unit 
• go to an NHS walk-in centre 
• call or see a GP

Common cold

You can often treat a cold without seeing a GP. You should begin to feel better in about 1 to 2 weeks.

Check if you have a cold

Cold symptoms come on gradually and can include:

• a blocked or runny nose
• a sore throat
• headaches
• muscle aches
• coughs
• sneezing
• a raised temperature
• pressure in your ears and face
• loss of taste and smell

The symptoms are the same in adults and children. Sometimes symptoms last longer in children.

Telling the difference between cold and flu 

Cold and flu symptoms are similar, but flu tends to be more severe.

Cold	Flu
Appears gradually	Appears quickly within a few hours
Affects mainly your nose and throat	Affects more than just your nose and throat
Makes you feel unwell, but you’re OK to carry on as normal (for example, go to work)	Makes you feel exhausted and too unwell to carry on as normal

How you can treat a cold yourself

To help you get better more quickly:

• rest and sleep
• drink plenty of water (fruit juice or squash mixed with water is OK) to avoid dehydration
• gargle salt water to soothe a sore throat (not suitable for children)

If you have a high temperature or you do not feel well enough to do your normal activities, try to stay at home and avoid contact with other people until you feel better.

You can buy cough and cold medicines from pharmacies or supermarkets. A pharmacist can advise you on the best medicine.

You can:

• ease aches or lower a temperature with painkillers like paracetamol  or ibuprofen 
• relieve a blocked nose with decongestant sprays or tablets

Decongestants should not be given to children under 6. Children aged 6 to 12 should take them for no longer than 5 days.

Be careful not to use cough and cold medicines if you’re taking paracetamol and ibuprofen tablets. Cough and cold medicines often also contain paracetamol and ibuprofen so it can be easy to take more than the recommended dose.

Some are not suitable for children, babies and pregnant women.

There’s little evidence that supplements (such as vitamin C, echinacea or garlic) prevent colds or speed up recovery.

Find a pharmacy 

See a GP if:

• your symptoms do not improve after 3 weeks
• your symptoms get suddenly worse
• your temperature is very high or you feel hot and shivery
• you’re concerned about your child’s symptoms
• you’re feeling short of breath or develop chest pain
• you have a long-term medical condition – for example, diabetes, or a heart, lung or kidney condition
• you have a weakened immune system – for example, because you’re having chemotherapy

GPs do not recommend antibiotics for colds because they will not relieve your symptoms or speed up your recovery.

Antibiotics are only effective against bacterial infections, and colds are caused by viruses.

How to avoid spreading a cold

Colds are caused by viruses and easily spread to other people. You’re infectious until all your symptoms have gone. This usually takes 1 to 2 weeks.

Colds are spread by germs from coughs and sneezes, which can live on hands and surfaces for 24 hours.

To reduce the risk of spreading a cold:

• wash your hands often with warm water and soap
• use tissues to trap germs when you cough or sneeze
• bin used tissues as quickly as possible

How to prevent catching a cold

A person with a cold can start spreading it from a few days before their symptoms begin until the symptoms have finished.

The best ways to avoid catching a cold are:

• washing your hands with warm water and soap
• not sharing towels or household items (like cups) with someone who has a cold
• not touching your eyes or nose in case you have come into contact with the virus – it can infect the body this way
• staying fit and healthy

The flu vaccine helps prevent flu but not colds.

Cold sores are common and usually clear up on their own within 10 days. But there are things you can do to help ease the pain.

Check if it’s a cold sore

A cold sore usually starts with a tingling, itching or burning feeling.

Over the next 48 hours:

Cold sores should start to heal within 10 days, but are contagious and may be irritating or painful while they heal.

Some people find that certain things trigger a cold sore, such as another illness, sunshine or menstrual periods.

When it’s not a cold sore 

When it’s not a cold sore 

Symptoms	Possible cause
Painful red spot on the face filled with pus	Spot or boil
Blister on the inside of the lip or mouth	Mouth ulcer
Red sores or blisters on the face that become crusty, golden-brown patches	Impetigo

Cold sores are contagious from the moment you first feel tingling or other signs of a cold sore coming on to when the cold sore has completely healed.

A pharmacist can recommend:

• creams to ease pain and irritation
• antiviral creams to speed up healing time
• cold sore patches to protect the skin while it heals

You can buy electronic devices from pharmacies that treat cold sores with light or lasers.

Some people find these helpful, but there have not been many studies to confirm if they work.

If you regularly get cold sores, use antiviral creams as soon as you recognise the early tingling feeling. They do not always work after blisters appear.

Find a pharmacy 

Things you can do yourself

Cold sores take time to heal and they’re very contagious, especially when the blisters burst.

Important

Kissing a baby if you have a cold sore can lead to neonatal herpes, which is very dangerous to newborn babies.

Do

• eat cool, soft foods
• wash your hands with soap and water before and after applying cream
• avoid anything that triggers your cold sores
• use sunblock lip balm (SPF 15 or above) if you’re outside in the sun
• take paracetamol  or ibuprofen  to ease pain and swelling (liquid paracetamol is available for children ) – do not give aspirin to children under 16
• drink plenty of fluids to avoid dehydration

Don’t

• do not kiss anyone while you have a cold sore
• do not have oral sex until your cold sore completely heals as you could give your partner genital herpes
• do not touch your cold sore (apart from applying cream) – if you do wash your hands
• do not rub cream into the cold sore – dab it on instead
• do not eat acidic or salty food if it makes your cold sore feel worse

See a GP if:

• the cold sore has not started to heal within 10 days
• you’re worried about a cold sore or think it’s something else
• the cold sore is very large or painful
• you or your child also have swollen, painful gums and sores in the mouth (gingivostomatitis)
• you have a weakened immune system – for example, because of chemotherapy or diabetes

Treatment from a GP

A GP may prescribe antiviral tablets if your cold sores are very large, painful or keep coming back.

Newborn babies, pregnant women and people with a weakened immune system may be referred to hospital for advice or treatment.

Cold sores are caused by a virus called herpes simplex.

Once you have the virus, it stays in your skin for the rest of your life. Sometimes it causes a cold sore.

Most people are exposed to the virus when they’re young after close skin to skin contact, such as kissing, with someone who has a cold sore.

It does not usually cause any symptoms until you’re older. You will not know if it’s in your skin unless you get a cold sore.

Back pain, particularly lower back pain, is very common. It usually improves within a few weeks but can sometimes last longer or keep coming back. There are things you can do to help ease the pain.

Causes of back pain

Back pain can have many causes. It’s not always obvious what causes it, and it often gets better on its own.

A common cause of back pain is an injury like a pulled muscle (strain).

Sometimes, medical conditions like a slipped disc, sciatica (a trapped nerve) or ankylosing spondylitis can cause back pain.

Very rarely, back pain can be a sign of a serious problem such as a broken bone, cancer or an infection.

How to ease back pain yourself

Back pain often improves on its own within a few weeks. There are things you can do to help speed up your recovery.

Do

• stay active and try to continue with your daily activities
• take anti-inflammatory medicine like ibuprofen  – paracetamol on its own is not recommended for back pain but it may be used with another painkiller
• use an ice pack (or bag of frozen peas) wrapped in a tea towel to reduce pain and swelling
• use a heat pack (or hot water bottle) wrapped in a tea towel to relieve joint stiffness or muscle spasms
• try doing some exercises and stretches for back pain

Don’t

• do not stay in bed for long periods of time

There are specific exercises and stretches you can do to help with back pain. But stop if your pain gets worse and see a GP for advice.

In this video, a physiotherapist shows some simple back stretches to help prevent aches and pains.

Other places to find back pain exercises include:

• NHS back pain pilates video workout 
• Chartered Society of Physiotherapy: video exercises for back pain 
• BackCare: exercises for back pain 

Activities like walking, swimming, yoga and pilates may also help ease back pain.

See a GP if:

• back pain does not improve after treating it at home for a few weeks
• the pain is stopping you doing your day-to-day activities
• the pain is severe or getting worse over time
• you’re worried about the pain or you’re struggling to cope

What we mean by severe pain

Severe pain:

• always there and so bad it’s hard to think or talk
• you cannot sleep
• it’s very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Ask for an urgent GP appointment or get help from 111 if:

You have back pain and:

• a high temperature
• you’ve lost weight without trying to
• there’s a lump or swelling in your back or your back has changed shape
• the pain does not improve after resting or is worse at night
• the pain is made worse when sneezing, coughing or pooing
• the pain is coming from the top of your back (between your shoulders), rather than your lower back

You can call 111 or get help from 111 online.

Call 999 or go to A&E if:

You have back pain and:

• pain, tingling, weakness or numbness in both legs
• numbness or tingling around your genitals or buttocks
• difficulty peeing
• loss of bladder or bowel control (peeing or pooing yourself)
• chest pain
• it started after a serious accident, such as a car accident

Treatments for back pain

If your back pain is severe or not getting better, a GP may prescribe painkillers or medicines to relax the muscles in your back.

Other treatments may be recommended if your pain does not get better after a few weeks.

These include:

• group exercise sessions and physiotherapy
• manual therapy – where a trained therapist massages and moves the muscles, bones and joints in your back
• cognitive behavioural therapy (CBT)  to help you cope with the pain
• a procedure to seal off some of the nerves in your back so they stop sending pain signals (only for long-term lower back pain)

If your back pain is caused by a medical condition like a slipped disc and other treatments have not helped, surgery may be an option.

Most animal bites are not serious, but you may need to get medical help if the bite is severe or there are signs of infection.

This page is about human bites and bites from animals, such as cats and dogs, that have broken the skin. There’s a separate page about snake bites.

What to do after animal or human bites

There are some things you can do after being bitten by an animal or a person.

Do

• clean the skin around the wound with soap and warm water – you can also use antiseptic, but try not to get it in the wound
• try to remove any objects like teeth, hair or dirt from the wound using running water
• gently squeeze the wound so it bleeds slightly (unless it’s already bleeding) – this can help reduce the risk of infection
• press a dry dressing or clean cloth firmly onto the wound to stop the bleeding if it’s bleeding heavily
• after cleaning the wound, gently pat it dry and cover it with a clean dressing
• take paracetamol  or ibuprofen  to help ease any pain and swelling – children under 16 should not take aspirin

Get help from NHS 111 if:

You’ve been bitten and:

• you think there may still be objects like teeth, hair or dirt in the wound
• the bite is hot or swollen (it may also be painful, red or darker than the surrounding skin)
• you have a high temperature
• fluid is leaking from the bite
• the bite smells unpleasant
• you were bitten on your hands or feet
• you were bitten by a person

You can call 111 or get help from 111 online .

You could also go to your nearest urgent treatment centre .

Go to A&E if:

You’ve been bitten by an animal or person and:

• the wound is large or deep
• you were bitten on your face or head
• you cannot stop the bleeding

Call 999 for an ambulance if you’re unable to go to A&E.

If a body part, such as part of a finger or ear has been torn off, wrap it in clean tissue and put it in a plastic bag with ice so it can be taken to hospital.

Find your nearest A&E  

Treatments for animal and human bites

If you’ve been bitten by an animal or person, a doctor or nurse will check the wound.

They may:

• clean the bite thoroughly – if the wound is very dirty, some of the affected area may need to be removed to reduce the risk of infection
• close the wound with stitches, sticky strips or special glue, or leave it open to heal
• give you antibiotics to stop the wound becoming infected
• check your risk of getting tetanus and rabies – you’ll be given treatment to prevent these serious infections if needed

If you’ve been bitten by a person, you may also be offered a blood test to check for hepatitis B, hepatitis C and HIV.

Norovirus, also called the “winter vomiting bug”, is a stomach bug that causes vomiting and diarrhoea. It can be very unpleasant, but usually goes away in about 2 days.

The main symptoms of norovirus are:

• feeling sick (nausea)
• diarrhoea
• being sick (vomiting)

You may also have:

• a high temperature
• a headache
• aching arms and legs

The symptoms start suddenly within 1 to 2 days of being infected.

How to treat norovirus yourself

You can usually treat yourself or your child at home.

The most important thing is to rest and have lots of fluids to avoid dehydration.

You will usually start to feel better in 2 to 3 days.

School, nursery or work

Stay off school or work until you have not been sick or had diarrhoea for at least 2 days. This is when you’re most infectious.

Do not visit hospitals or care homes during this time.

Norovirus can spread very easily.

You can catch norovirus from:

• close contact with someone with norovirus
• touching surfaces or objects that have the virus on them, then touching your mouth
• eating food that’s been prepared or handled by someone with norovirus

Washing your hands frequently with soap and water is the best way to stop it spreading. Alcohol hand gels do not kill norovirus.

Get advice from 111 now if:

• you’re worried about a baby under 12 months
• your child stops breast or bottle feeding while they’re ill
• a child under 5 years has signs of dehydration – such as fewer wet nappies
• you or your child (over 5 years) still have signs of dehydration after using oral rehydration sachets
• you or your child keep being sick and cannot keep fluid down
• you or your child have bloody diarrhoea or bleeding from the bottom
• you or your child have diarrhoea for more than 7 days or vomiting for more than 2 days

111 will tell you what to do. They can arrange a phone call from a nurse or doctor if you need one.

Go to 111.nhs.uk  or call 111.Other ways to get help

Call 999 or go to A&E if you or your child:

• vomit blood or have vomit that looks like ground coffee
• have green or yellow-green vomit
• might have swallowed something poisonous
• have a stiff neck and pain when looking at bright lights
• have a sudden, severe headache or stomach ache

Find your nearest A&E  What we mean by severe pain.

What we mean by severe pain

Severe pain:

• always there and so bad it’s hard to think or talk
• you cannot sleep
• it’s very hard to move, get out of bed, go to the bathroom, wash or dress

Moderate pain:

• always there
• makes it hard to concentrate or sleep
• you can manage to get up, wash or dress

Mild pain:

• comes and goes
• is annoying but does not stop you doing daily activities

Most headaches go away on their own and are not a sign of something more serious.

How you can ease headaches yourself

Headaches can last between 30 minutes and several hours.

Do

• drink plenty of water
• get plenty of rest if you have a cold or the flu
• try to relax – stress can make headaches worse
• take paracetamol  or ibuprofen 
• try to stay at home and avoid contact with other people if you have a high temperature or you do not feel well enough to do your normal activities

Don’t

• do not drink alcohol
• do not skip meals (even if you might not feel like eating anything)
• do not sleep more than you usually would – it can make the headache worse
• do not strain your eyes for a long time – for example, by looking at a screen

See a GP if:

• your headache keeps coming back
• painkillers do not help and your headache gets worse
• you have a bad throbbing pain at the front or side of your head – it could be a migraine or, more rarely, a cluster headache
• you feel sick, vomit and find light or noise painful

Get an urgent GP appointment or call 111 if:

You or your child has a severe headache and:

• jaw pain when eating
• blurred or double vision
• a sore scalp
• other symptoms, such as numbness or weakness in the arms or legs

Also get an urgent GP appointment or call 111 if your child is under 12 and has any 1 of the following:

• a headache that wakes them at night
• a headache when they wake up in the morning
• a headache that gets progressively worse
• a headache triggered or made worse by coughing, sneezing or bending down
• a headache with vomiting
• a headache with a squint (where the eyes point in different directions) or an inability to look upward

You can call 111  or get help from 111 online.

Call 999 or go to A&E if you or your child:

• has a head injury – for example, from a fall or accident
• has a headache that came on suddenly and is extremely painful

You or your child has an extremely painful headache and:

• sudden problems speaking or remembering things
• loss of vision
• feel drowsy or confused
• has a very high temperature and symptoms of meningitis 
• the white part of the eye is red

Also call 999 or go to A&E if your child is under 12 and has any 1 of the following:

• a headache with vision problems or difficulty speaking, swallowing, balancing or walking
• a headache with drowsiness or a persistent lack of energy
• a headache that starts within 5 days of a head injury

What can cause headaches

The most common reasons are:

• having a cold or flu
• stress
• drinking too much alcohol
• bad posture
• eyesight problems
• not eating regular meals
• not drinking enough fluids (dehydration)
• taking too many painkillers
• having your period or during menopause

Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.

Check if you have a sprain or strain

It’s likely to be a sprain or strain if:

• you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
• the injured area is swollen or bruised
• you cannot put weight on the injury or use it normally
  • you have muscle spasms or cramping – where your muscles painfully tighten on their own

Is it a sprain or a strain? 

Sprains	Strains
Torn or twisted ligament (tissue that connects the joints)	Overstretched or torn muscle (also known as a pulled muscle)
Most common in: wrists, ankles, thumbs, knees	Most common in: knees, feet, legs, back

How to treat sprains and strains yourself

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

1. Rest – stop any exercise or activities and try not to put any weight on the injury.
2. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
3. Compression – wrap a bandage around the injury to support it.
4. Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.

At first, try painkillers like paracetamol  to ease the pain and ibuprofen  gel, mousse or spray to bring down swelling.

If needed, you can take ibuprofen tablets, capsules or syrup that you swallow.

Find a pharmacy 

After 2 weeks, most sprains and strains will feel better.

Avoid strenuous exercise such as running for up to 8 weeks, as there’s a risk of further damage.

Severe sprains and strains can take months to get back to normal.

You cannot always prevent sprains and strains

Sprains and strains happen when you overstretch or twist a muscle.

Not warming up before exercising, tired muscles and playing sport are common causes.

Get advice from 111 now if:

• the injury is not feeling any better after treating it yourself
• the pain or swelling is getting worse
• you also have a very high temperature or feel hot and shivery – this could be an infection

111 will tell you what to do. They can tell you the right place to get help if you need to see someone.

Go to 111.nhs.uk  or call 111 .Other ways to get help

You may be given self-care advice or prescribed a stronger painkiller.

If you need an X-ray, it might be possible to have one at the unit, or you may be referred to hospital.

Physiotherapy for sprains and strains

If you have a sprain or strain that’s taking longer than usual to get better, a GP may be able to refer you to a physiotherapist.

Physiotherapy from the NHS might not be available everywhere and waiting times can be long. You can also get it privately.

Find a physiotherapist 

Go to A&E or call 999 if:

• you heard a crack when you had your injury
• the injured body part has changed shape or pointing at an odd angle
• the injury is numb, discoloured or cold to touch

You may have broken a bone and will need an X-ray.

Most cuts and grazes can be treated at home and will start to heal in a few days. But some wounds may need to be treated by a medical professional if there’s a risk of infection or the cut is serious.

How to treat a cut or graze yourself

You can treat a cut or graze yourself by stopping any bleeding, cleaning the wound, and covering it with a plaster or dressing. This will help stop it getting infected.

If it’s painful, you can take painkillers such as paracetamol  or ibuprofen  (but do not give aspirin  to children under 16).

1. Check the wound and make sure there’s nothing stuck in it.
2. If there’s nothing in the wound, put pressure on it using a bandage or a clean, folded cloth (such as a tea towel) for 10 minutes.
3. If there’s something stuck in the wound, do not try to take it out. Make sure not to press down on the object. Press firmly either side of it to push the edges of the wound together.
4. If the wound is on your hand or arm, raise it above your head. If the wound is on your lower limb, lie down and raise it above the level of your heart. This will help reduce the blood flow.
5. When the bleeding has stopped, firmly wrap a new bandage over the first cloth or bandage.
6. If the wound keeps bleeding, leave the first bandage in place and add another one. Keep pressing firmly on the wound for another 10 minutes.

How to clean and dress a cut or graze

If the bleeding has stopped, you can clean a small wound and then put a plaster or dressing over it.

1. Wash your hands thoroughly and dry them. Put on disposable gloves if you have some.
2. Clean the wound by rinsing it with bottled or tap water, or by using sterile wipes.
3. Clean the skin around the wound using soap and water or antiseptic – but try not to get antiseptic into the wound.
4. Pat the area dry using a gauze swab or a clean tea towel.
5. Put on a sterile dressing or a plaster.

Keep the dressing clean by changing it as often as you need. You can take it off after a few days, once the wound has closed.

Find out more

• How to apply plasters and other dressings 
• How to apply a bandage 

Ask for an urgent GP appointment or get help from NHS 111 if:

• a wound has soil, pus or body fluids in it, or it’s still dirty after cleaning it
• you were bitten by a person or a wild or stray animal
• a cut is swollen, red and getting more painful or pus is coming out of it
• a cut is larger than around 5cm (2 inches)
• you’ve cut yourself and also feel generally unwell or have a high temperature

You can call 111 or get help from 111 online .

Call 999 or go to A&E if:

• you have a cut and cannot stop the bleeding
• the blood comes out in spurts and is bright red and hard to control
• you lose feeling near the wound or have trouble moving it
• you have a bad cut on your face or the palm of your hand
• the wound is very large or deep
• there’s something stuck in the cut, such as a shard of glass – do not try to take it out yourself

Find your nearest A&E  

Treatments for cuts and grazes

How a cut or graze is treated will depend on how bad it is and if there’s a risk of it becoming infected.

The cut will be cleaned and closed with either stitches, strips or special glue before a dressing is put over it.

But the wound may not be closed straight away if it’s infected or there’s a risk it may get infected.

You may also need to have an injection to prevent tetanus or be given antibiotics if the cut could be infected.