How to Avoid Sprains and Strains

Differences between sprains and strains

A sprain injures the ligaments and capsule of a joint, Whereas strains are brought on by tears in the muscle or tendon fibers, sprains are caused by overstretching or ripping of the ligaments. Strains usually heal in a few weeks, but sprains can take up to six weeks.

You will read this blog

• Differences between sprains and strains
• What are the causes of sprains and strains?
• symptoms of sprains and strains
• The grading system for sprains and strains
• How to Avoid Sprains and Strains
• Treatment of Sprains and Strains
• When to See a Doctor

Types of sprains and strains

The most commonly sprained joints include:

• Ankle 
• Knee 
• Wrist
• Thumb
• Fingers 

Strains can affect any muscle in the body, but they are most common in the following:

• Lower back
• Hamstrings
• Groin
• Quadriceps
• Shoulders

The grading system for a sprain injury:

• Grade 1 sprains occur when ligament fibers are stretched but not torn.
• Grade 2 sprains are injuries where the ligament is partially torn.
• Grade 3 sprains occur when the ligament is completely torn. 

The grading system for strain injuries:

• Grade 1 strain usually causes stretching of a few of the muscle fibers.
• Grade 2 strain has more significant damage, and some muscle fibers are damaged or torn.
• A grade 3 strain is a complete rupture of the muscle.

What are the causes of sprains and strains?

• Sports: Participating in sports activities, especially those that involve sudden movements, jumping, twisting, or impacts, can increase the risk of sprains and strains. Sports like basketball, football, soccer, and tennis carry a higher risk due to their dynamic nature.
• Exercise: An improper warm-up or poor technique during exercise can lead to sprains and strains. Activities such as running, weightlifting, and high-intensity interval training (HIIT) can pose a risk if not performed with proper form and preparation.
• Manual Labor: Jobs that involve heavy lifting, repetitive motions, or awkward postures can predispose individuals to sprains and strains. This includes occupations like construction work, agriculture, and manufacturing.
• Household Chores: Activities such as gardening, moving furniture, cleaning, or even slipping on a wet surface while performing routine household tasks can result in sprains and strains.
• Accidents: Falls, trips, and other accidents, whether at home, work, or in public spaces, can lead to sprains and strains, particularly if the impact is on a joint or involves sudden movements.
• Overuse: Repeating the same motion or activity over time without adequate rest and recovery can lead to overuse injuries, including sprains and strains. This is common in activities like typing (repetitive strain injury) or playing musical instruments.
• Improper Footwear: Wearing unsupportive or ill-fitting footwear during physical activities can increase the risk of sprains and strains, particularly in the ankles and feet.
• Poor Conditioning: Lack of flexibility, strength, or conditioning can make the muscles and ligaments more vulnerable to injury during physical activities.

Symptoms of sprains and strains

sprains

• pain
• swelling
• bruising
• limited movement around the joint
• inability to put weight on the joint or use it normally.
• a “popping” sensation at the time of the injury.

strains

• pain or tenderness
• swelling
• bruising
• muscle spasms or cramping
• muscle weakness
• limited movement in the area.

How to Avoid Sprains and Strains

 Exercise consistently. Eat a well-balanced diet. It is important to warm up properly, use the right techniques, wear the right protective equipment (braces or supportive shoes), keep up good conditioning, and exercise caution when engaging in activities that put you at risk of injury to prevent sprains and strains. Rest, ice, compression, and, if at all possible, elevation of the injured area are critical steps to take in the event of an injury. A medical professional should assess injuries that are severe or persistent.

Treatment of Sprains and Strains

Sprains and strains differ slightly (ligaments vs. muscles/tendons), but the initial treatment approach is often similar.

Immediate Care (RICE):

• Rest: The most important step is to rest the injured area. Avoid activities that aggravate the pain. You may need crutches or a sling for support, depending on the severity.
• Ice: Apply ice packs wrapped in a towel to the injured area for 15-20 minutes at a time, several times a day. This helps reduce inflammation and pain.
• Compression: Wrap the injured area with an elastic bandage (ACE bandage) to provide gentle compression and minimize swelling. Don't wrap it too tight!
• Elevation: Elevate the injured area above the level of your heart whenever possible. This helps reduce swelling and fluid buildup.

Additional tips for healing:

• Over-the-counter pain relievers: Medications like ibuprofen or acetaminophen can help manage pain and inflammation.
• Gentle movement: Once the pain starts to improve, gentle stretching and movement exercises can help promote healing and prevent stiffness.
• Physical therapy: A physical therapist can create a personalized rehabilitation program to improve strength, flexibility, and range of motion in the injured area. This can help prevent future injuries.
• Supportive aids: Depending on the injury, a splint, brace, or crutches may be helpful for additional support and stability.

When to See a Doctor:

While RICE is effective for most minor sprains and strains, it's important to seek professional medical attention in certain situations:

• Severe pain that doesn't improve with home treatment
• Significant swelling or bruising
• Deformity of the injured joint
• Inability to bear weight on the injured leg or foot
• Numbness or tingling in the injured area
• If the sprain or strain is recurring,

 

 

Reference

Wollman, S. (2013, September). Sprains and strains. Nursing, 43(9), 58. https://doi.org/10.1097/01.nurse.0000432911.84926.b4