What is a sprain?
A sprain is an injury to a ligament (fibrous tissue that connects bones). You can get a sprain if you overstretch or tear a ligament. The joint is affected but there is no dislocation or fracture. One or more ligaments can be injured so the severity will depend on the extent of the injury and the number of ligaments involved. The extent of the injury can range from minor to a complete tear.

Sprains can occur in any joint but the ligaments in the ankle and knee are the most commonly sprained because of the way they are constructed and because they support your body weight. Sprains are usually more serious than strains and take longer to heal.

Sprains usually occur from a sudden fall, twist, or a blow that forces a joint out of its normal position causing the ligament supporting that joint to be overstretched or torn. For instance, if you fall and land on an outstretched arm, slide into base, land on the side of your foot, or twist your knee while your foot is firmly planted on the ground.

What are the symptoms of a sprain?

• Rapid mild to severe pain
• Joint tenderness and possible swelling
• Bruising immediately or up to several hours after the injury
• A warm feeling at the injured area
• Inability or difficulty moving the injured joint

What is a strain?
A strain is an injury to a muscle or tendon (tissue that connects muscle to bone). You can get a sprain if you overstretch or twist a muscle or tendon. Strains can be acute or chronic. An acute strain is caused by a blow to the body, overstressing the muscle, or improperly lifting heavy objects. A chronic strain is caused by overuse or repetitive movement of the muscles and tendons.

Strains often occur in the back and hamstring (muscle located in the back of the thigh). Some sports that can put you at greater risk for a strain are contact sports like soccer, football, hockey, boxing, and wrestling. Sports that require a lot of gripping like gymnastics, tennis, rowing, or golf can put you at risk for hand and forearm strains. Racquet sports and those involving throwing can put you at risk for elbow strains.

It is possible to have both a sprain and a strain at the same time. For example, an ankle sprain can cause the achilles tendon to be strained.

Mild strains are often simply a nuisance and can repair themselves easily with rest. However, severe strains that partially or completely tear a muscle or tendon can be very painful and disabling.

What are the symptoms of a strain?
Muscle stiffness, soreness, and tenderness several hours after the injury Swelling, cramping, or inflammation In some cases, the skin can become discolored several days later

How should you treat a sprain or strain?
Remember the acronym RICE to treat minor sprains and strains. Treating the injury within 24 to 48 hours will reduce the swelling and pain.

RICE

Rest: Rest the area for 48 hours, reduce your activities, and try not to put any weight on the injured area. Using a sling, crutches, or a cane may help. Listen to your body to know how much activity you can handle.

Ice: Ice the area during the first 48 hours to reduce swelling. Avoid heat during the first 48 hours as it may increase swelling. Apply a cold pack, or a bag filled with crushed ice, or a bag of frozen peas if you don’t have anything similar. To avoid frostbite, wrap the ice pack or object in a towel first. During the first 2 hours, ice the area every 20 minutes. Then ice for 20 minutes 5 times a day for the remainder of the 48 hours.

Compression: Compress the injured area to reduce the swelling by wrapping the area with an ace bandage or other type of support bandage. If you feel numbness, tingling, or increased pain, it means the bandage is too tight. Remove the bandage every 3 to 4 hours and leave it off for 15 to 20 minutes each time.

Elevate: Elevate the injured area above heart level if possible to reduce swelling. Put your arm in a sling or place your foot or leg on a pillow.

Try an over-the-counter pain reliever if necessary. If you sprained a finger or hand, remove your rings. Liniments or balms can help soothe sore muscles by giving a cooling or warming sensation.

Common Sports Injuries

• The achilles tendon—the tendon that connects the calf muscle to the heel bone at the back of the ankle - can be injured by stretching or tearing leading to pain
• Shinsplints are caused by inflammation of the tendon on the inside of the front of the lower leg leading to aching, throbbing, or tenderness along the inside of the shin
• Stress fractures are microfractures caused by suddenly increasing the amount of weight bearing exercise and are common in the bones of the feet or legs
• Blisters are caused by friction typically from poor-fitting shoes or socks
• Muscle soreness results from working out too hard or too long

When should you see a doctor?

• You have severe pain and cannot put any weight on the injured joint
• You are unable to stand on your injured leg or walk more than 4 steps without great pain
• You can’t bend your joint properly
• There is an obvious deformity of the joint or limb—it looks crooked or has lumps and bumps
• There is a deep cut over the area
• You have numbness in any part of the injured area
• You injured an area that has been injured several times before
• Swelling and redness is increasing despite following RICE
• You are not sure how serious the injury is or how to care for it