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Sprains and Strains
Overview
Sprains are
related to trauma that stretches or tears ligaments. Strains, or
“pulled muscles,” are related to overuse injuries that cause
muscles to stretch or tear. It can be hard to tell a sprain from
a strain, but for minor injuries, it usually isn’t necessary to
do so.
To help prevent
strains and sprains, maintain a reasonable fitness level, warm
up properly before exercise, wear appropriate shoes or
protective gear for activities, back off if an activity hurts,
and use proper lifting techniques. You can treat most minor
injuries of these types yourself by applying the following
self-care advice—whether you’ve sprained your ankle or strained
a leg or back muscle.
Signs and Symptoms
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Sometimes a sensation of burning and/or a popping sound at
the time of the injury.
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Pain and/or tenderness in the injured area.
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Swelling.
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Redness or bruising.
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Decreased mobility due to pain.
Self-Care Measures
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Use R-I-C-E therapy:
Rest: Rest the injured area
as much as possible for at least the first 1 to 2 days. Then
you can resume gentle movement and stretching of the injured
muscle or joint, but not to the point of significant pain.
Ice: Apply ice to the injury
as soon as possible and for 20 to 30 minutes out of every 2
waking hours. Do this for several days and as long as there
is swelling. A purchased ice pack, ice put in a heavy
plastic bag, or a package of frozen vegetables will work.
Wrap the ice “pack” in a thin towel. Don’t put it directly
on your skin.
Compression: If possible,
wrap the area with an ace (elastic) bandage to help decrease
swelling. The bandage should be snug, but not so tight that
it causes numbness or tingling of the affected areas or
causes your toes or fingers to turn blue. If any of these
things occur, loosen the bandage, and they should quickly go
away.
Elevation: Elevate the
injured area as much as possible to minimize swelling;
ideally, above the level of your heart. If this isn’t
feasible with ankle or knee injuries during the day, prop
your foot up in a chair as much as you can.
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Use OTC analgesics as needed for pain.
Red Flags
Check in with the
nurse if there is
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An
injured body part that looks crooked or out of place.
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Inability to move the injured part or an extremely limited
range of motion.
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Pain that is unmanageable in spite of using self-care
measures.
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Increased swelling after 48 hours despite using elevation
and ice.
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Symptoms that don’t improve with self-care after 4 days.
Put Your B-A-C-K into It!
To reduce the risk
of back strains, remember the following when lifting:
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Balance:
Create a wide base by balancing your body over your feet.
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Alignment:
Keep your back straight.
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Contract:
Contract your stomach and keep the weight of the object
close to your body. Don’t lift or move heavy objects over
your head.
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Knees:
Bend your knees, and use your legs—not your back—to lift.
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