Sprains and Strains
Injuries to ligaments (sprains) or muscles/tendons (strains), usually from twisting or overstretching.
Overview
A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is the ankle. A strain is a stretching or tearing of muscle or tendon, often in the lower back or hamstring. Both injuries share similar symptoms and treatments.
Common Age
Can occur at any age; athletes at higher risk
Prevalence
Very common; ankle sprains alone affect 2 million Americans yearly
Duration
Mild: days to weeks; Severe: weeks to months
Common Symptoms
- Pain at time of injury
- Swelling
- Bruising
- Limited ability to move the affected joint or muscle
- Hearing or feeling a "pop" at time of injury (sprains)
- Muscle spasms (strains)
- Tenderness
- Instability in the joint (severe sprains)
Possible Causes
- Twisting or pivoting awkwardly
- Falling and landing on hand or foot
- Overstretching
- Sports injuries
- Lifting heavy objects improperly
- Repetitive motions
- Not warming up before physical activity
Note: These are potential causes. A healthcare provider can help determine the specific cause in your case.
Quick Self-Care Tips
- 1Follow RICE: Rest, Ice, Compression, Elevation
- 2Take OTC pain relievers
- 3Avoid activities that cause pain
- 4Use crutches or splint if needed
- 5Gentle stretching when swelling reduces
- 6Gradually return to activity
- 7Consider physical therapy for moderate to severe injuries
- 8Don't rush recovery
Disclaimer: These are general wellness suggestions, not medical treatment recommendations. They may help manage symptoms but should not replace professional medical care.
Detailed Treatment & Solutions
1REST
Avoid activities that cause pain. Use crutches or sling if needed to keep weight off the injury. Rest doesn't mean complete immobility - gentle movement is important.
2ICE
Apply ice wrapped in cloth for 15-20 minutes every 2-3 hours for first 48-72 hours. Reduces swelling and pain. Never apply ice directly to skin.
3COMPRESSION
Use elastic bandage to compress the area. Should be snug but not too tight. Loosen if you have numbness, tingling, or increased pain.
4ELEVATION
Raise injured area above heart level when possible, especially while sleeping. Reduces swelling by promoting fluid drainage.
5MEDICATIONS
OTC pain relievers (ibuprofen, naproxen) help with pain and inflammation. Acetaminophen for pain if anti-inflammatories aren't appropriate.
6REHABILITATION
Start gentle range-of-motion exercises when acute pain subsides. Gradually strengthen the area. Physical therapy for moderate to severe injuries. Don't return to full activity until fully healed.
Important: Always consult a healthcare professional before starting any treatment regimen. The solutions above are for educational purposes and may not be suitable for everyone.
Risk Factors
- Sports participation
- Poor conditioning
- Improper footwear
- Previous injury
- Not warming up
- Fatigue
Prevention
- Warming up before exercise
- Strengthening muscles
- Wearing proper footwear
- Avoiding exercise when tired
- Using proper technique
- Conditioning
When to See a Doctor
Consult a healthcare provider if you experience any of the following:
- You heard a pop at time of injury
- You can't bear weight or move the joint
- There is significant swelling or bruising
- The area looks crooked or has lumps
- Pain doesn't improve with RICE
- You're not sure how serious the injury is
Talk to a Healthcare Provider
If your symptoms are persistent, severe, or concerning, please consult with a qualified healthcare professional for proper evaluation and personalized advice.
Frequently Asked Questions
QHow do I know if it's a sprain or fracture?
It can be difficult to tell. Signs that suggest fracture: severe swelling immediately after injury, deformity, inability to bear any weight, pain directly over bone. When in doubt, get an X-ray to rule out fracture.
QHow long should I rest a sprain?
Mild sprains may heal in 1-2 weeks. Moderate sprains take 3-6 weeks. Severe sprains can take months. Don't return to full activity until you can move the joint fully without pain and it feels stable.
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Medical Disclaimer
The information on this page is for educational purposes only and is not intended as medical advice. It should not be used for self-diagnosis or self-treatment. Always seek the guidance of a qualified healthcare professional with any questions you have regarding a medical condition. If you are experiencing a medical emergency, call your local emergency services immediately.
Information last reviewed: January 2026
This page provides educational information only. It is not medical advice.