Sprains and Strains:
Recognising and Treating Soft Tissue Injuries
Sprains and strains are common injuries that affect the ligaments, muscles, and tendons, usually caused by overstretching or twisting. Although they are not as severe as fractures, sprains and strains can be painful and limit movement. Providing prompt first aid can help reduce swelling, pain, and promote healing.
What is a Sprain?
A sprain occurs when the ligaments (the tissues that connect bones to other bones) are stretched or torn. Sprains most commonly affect the ankles, wrists, and knees, often due to sudden twists, falls, or impacts.
What is a Strain?
A strain happens when a muscle or tendon (the tissues that connect muscles to bones) is overstretched or torn. Strains commonly occur in the back, hamstrings, and other muscles due to overexertion, heavy lifting, or sudden movements.
Causes of Sprains and Strains
- Falls: Slipping or tripping can cause you to twist a joint, leading to a sprain.
- Sudden Movements: Jerking or twisting motions, especially during sports or physical activity, can overstretch ligaments or muscles.
- Overuse: Repetitive movements or overworking muscles without proper rest can lead to strains.
- Improper Lifting: Lifting heavy objects with poor technique can cause muscle strains, especially in the back.
Signs and Symptoms of Sprains
- Pain: The affected joint or ligament will be painful, particularly when moving or putting weight on it.
- Swelling: The area around the sprain may become swollen.
- Bruising: There may be discolouration or bruising at the site of the injury.
- Limited Movement: Moving the joint may be difficult or painful.
- Instability: The joint may feel weak or unstable, particularly in severe sprains.
Signs and Symptoms of Strains
- Pain: The muscle or tendon will be painful, especially when moving the affected area or contracting the muscle.
- Swelling: The muscle may swell or become tender.
- Muscle Spasms: Involuntary muscle contractions or spasms may occur.
- Limited Range of Motion: It may be difficult to move the muscle or joint without discomfort.
- Weakness: The affected muscle may feel weak or fatigued.
First Aid for Sprains and Strains
The first aid for sprains and strains is focused on reducing pain, swelling, and promoting healing. The P.R.I.C.E. method is commonly used:
1.Protect
- Protection: Protect the injury, for example by using a support, or shoes that support your foot or ankle.
- Rest:
- Avoid using the injured area: Encourage the person to rest and avoid putting weight or stress on the injured joint or muscle. Continuing to use the injured area can worsen the damage.
- Ice:
- Apply ice to reduce swelling: Use an ice pack or a bag of frozen peas wrapped in a cloth to apply to the injured area. Keep the ice on for 15-20 minutes every 2-3 hours. Ice helps reduce swelling and numb the pain, but do not apply ice directly to the skin to avoid frostbite.
- Compression:
- Compress the injured area: Use an elastic bandage or compression wrap to support the injury and reduce swelling. Be careful not to wrap it too tightly, as this can restrict blood flow. The bandage should feel snug but comfortable.
- Elevation:
- Keep the injured area elevated: Raise the injured limb above the level of the heart, if possible, to reduce swelling. For example, prop up a sprained ankle on pillows while resting.
Managing Pain and Swelling
- Pain Relief: Over-the-counter pain relievers, such as paracetamol or ibuprofen, can help reduce pain and inflammation. However, always follow the dosage instructions and check for any contraindications or allergies before taking medication.
- Avoid Heat in the Early Stages: During the first 48 hours after the injury, avoid applying heat to the area, as it can increase swelling. After the initial swelling has reduced, heat may help relax tight muscles.
When to Seek Medical Help
Most sprains and strains can be treated at home, but you should seek medical attention if:
- The pain is severe or the joint cannot bear weight.
- The swelling or bruising is severe and does not improve with home care.
- You suspect a broken bone or dislocation.
- There is numbness or tingling in the injured area.
- The injury does not improve within a few days.
Recovery and Rehabilitation
- Rest and Recovery: Continue to rest the injured area and avoid strenuous activity until the pain and swelling have subsided. Gradually reintroduce movement and weight-bearing activities as tolerated.
- Strengthening Exercises: Once the pain and swelling have reduced, gentle stretching and strengthening exercises can help restore mobility and prevent further injury. A physiotherapist can recommend specific exercises for your injury.
- Avoid Overuse: Prevent re-injury by avoiding overuse of the affected area and taking breaks during repetitive activities.
Prevention of Sprains and Strains
- Warm Up Before Exercise: Stretching and warming up before physical activity can help prepare your muscles and joints for movement, reducing the risk of injury.
- Use Proper Technique: When lifting heavy objects or engaging in physical activities, use proper technique to avoid straining muscles or joints.
- Wear Supportive Footwear: Wearing the right shoes for the activity can help stabilise your feet and prevent sprains, particularly during sports or exercise.
- Stay Fit and Active: Maintaining a healthy level of fitness and muscle strength can reduce the risk of sprains and strains by supporting your joints and ligaments.
- Avoid Overexertion: Listen to your body and avoid pushing yourself too hard during exercise or physical tasks, especially when you are tired or fatigued.
Key Points to Remember
- Use the P.R.I.C.E. method: Protect, Rest, Ice, Compression, and Elevation to manage sprains and strains.
- Avoid using the injured area and apply ice to reduce pain and swelling.
- Seek medical help if the injury is severe or does not improve after a few days.
- Gradually return to normal activity and consider exercises to strengthen the injured area.