A sprain is an injury to a ligament, which connects bone to bone. It can range from mild to severe. Some signs and symptoms of a sprain include:
- pain
- bruising
- inflammation
- decreased range of motion
A strain is a pulling or tearing of a muscle or its tendon that connects it to the bone. Strains also range from mild to severe. Some signs and symptoms of a strain include:
- pain
- inflammation
- muscle spasm or cramping
- muscle weakness or loss of function
Self-care for these types of injuries are remembered using the RICE acronym.
- R - Rest the injured area for 48-72 hours.
- I - Ice the injury for twenty minutes every couple of hours. Use a thin towel or something between the ice and your skin to prevent tissue damage.
- C - Compress the area using wraps or ACE bandages. Make it tight enough to keep the swelling down but loose enough to allow adequate circulation. Loosen it if there is swelling or numbness below the wrap.
- E - Elevate the injured area above the level of your heart to further reduce swelling.
Some preventative measures you can take to avoid injuries are as follows.
- Warm-up, cool-down and stretch properly with each workout.
- Avoid exercising when fatigued or in pain.
- Eat a healthy, well-balanced diet and drink plenty of water.
- Wear the proper equipment.
- Be in good physical condition for the activity you're doing and the intensity you're working at.
To determine if you should see a healthcare provider and for more information, visit sprains and strains. |
