Strains occur when muscles or tendons are stretched or torn.
Strains are common in the back, shoulders, arms and legs.
Symptoms include pain, swelling and difficulty moving.
Sprains occur when ligaments are stretched or torn. Sprains are more serious than strains.
Sprains are common in the ankles, knees, elbows, fingers and wrists.
Symptoms include pain, swelling, and 'black and blue" coloring around the joint.
What causes strains and sprains?
In general:
Asking too much of a muscle can cause a strain. For example, a strain may result from:
- OVEREXERTION- heavy use of normally inactive muscles (common among "weekend athletes")
- LACK OF FLEXIBILITY -using cold, tight muscles without stretching or warming up first
- POOR TECHNIQUE -using an incorrect technique or the wrong muscles, ( for example, using the back muscles for lifting.)
-
FORCING A JOINT -beyond its normal range of motion can cause a sprain. For example, a sprain may result from:
A fall
A blow
A sudden, twisting movement.
SELF CARE FOR STAINS AND SPRAINS IS THE SAME!
Remember the letters "R.I.C.E" -which stand for:
- Rest -stop using the injured part immediately.
- Ice -apply a cold pack or ice bag as soon as possible, to ease the pain and limit swelling and internal bleeding. Use ice for 20 minutes, than remove it for 30 minutes. Repeat at least 3 to 4 times a day for 2 days. (never put ice directly on skin.)
- Compression -wrap the injury firmly -not tightly- with a bandage. You can use ice and compression together.
- Elevation -Raise an injured arm or leg above the heart to help control swelling and internal bleeding.
Other tips to help control pain and swelling, and to promote healing:
Take Ibuprofen to help relieve pain and swelling. (Acetaminophen helps relieve pain but not swelling. Aspirin could prolong bleeding if there's a tear in tissue.)
Apply heat after 48 hours , if swelling has lessened. Use comfortable (not hot) heat 2-3 times a day, 20-30 minutes at a time.
Begin gentle exercise once pain and swelling have gone . Include both stretching and strengthening exercises. Each day, gradually increase intensity and duration of exercise. Stop if pain or swelling recurs.
When to call your Health -Care Provider
Get medical help right away if:
-an injured joint moves abnormally, looks odd or causes severe pain
