What are they?

Muscle strains and ligament sprains are two of the most common sports injuries. They happen in everyday life as well. These soft tissue injuries (ie, bones are not broken) cause various degrees of pain and swelling, which should prompt appropriate action (R.I.C.E.D. - see below) to protect the injury and promote a full recovery. If at any time you are worried an injury might be severe – or the pain, swelling or function get worse or do not improve within two days – visit a doctor to have it checked.

Sprains

A sprain is a tear in a ligament (a tough fibrous cord that connects a bone to another bone). Sprains are caused by the sudden, forceful twisting of a joint. Symptoms – pain, swelling, bruising and loss of joint function – depend on how badly the ligaments are torn or stretched. If a sprain is not allowed to heal properly, there is a good chance the same injury will recur.

Strains

A strain occurs when a muscle or tendon (a sinewy tissue that connects muscle to bone) is overstretched or torn. Strains are usually caused by putting stress on tight or weak muscles – this can happen if you have not warmed up enough before explosive stop-start exercise or if your muscles become fatigued. If a strain is not allowed to heal properly, or if scar tissue forms, the muscle or tendon can remain weak or painful.

Pain and swelling

The immediate and longer term pain, tenderness and limited movement around an injury is your body’s way of preventing you from further damaging yourself by moving around before it has healed. The swelling and inflammation are caused by the release of chemicals from the damaged tissues. There might also be some bleeding, which may reveal itself later as a bruise.

IMMEDIATE TREATMENT MEANS ‘R.I.C.E.D.’

Rest: Stop the activity as soon as you have become injured. Try not to move or load the injured part – total rest helps prevent further damage.

Ice: Apply ice or a bag of frozen veges wrapped in a damp towel to the injury for 20 minutes as soon as possible after the injury. This should be repeated once every two hours over the next two days. Cold will reduce the pain, bleeding and swelling around the injury.

Compression: A firmly applied elasticated bandage will also reduce pain, bleeding and swelling. If there is any numbness or tingling in the fingers or toes, loosen the bandage.

Elevation: Raise the injured part above the level of your heart if possible, resting it on a chair or cushion. This will help reduce bleeding and swelling.

…Diagnosis: After two days, if the swelling and pain have not eased and function is not returning, it is important you visit a doctor to have the injury checked – it could be a broken bone or an additional injury to the sprain/strain. Further tests, treatment and physical rehabilitation may need to begin right away.

And avoid H.A.R.M. for the first 72 hours: Heat, Alcohol, Running (or any exercise), Massage