What are the key differences between sprains and strains. How can you effectively treat a sprain at home. What are the best strategies for preventing sprains during physical activities.

Understanding Sprains: Causes and Symptoms

A sprain occurs when ligaments, the fibrous tissues connecting bones at joints, become stretched or torn. Unlike strains which affect tendons, sprains specifically impact ligaments around joints such as ankles, knees, and shoulders. While anyone can experience a sprain, athletes face a higher risk due to the demanding nature of their activities.

Common causes of sprains include:

• Sudden twisting motions
• Falls or impacts that push joints beyond their normal range
• Rapid changes in direction during sports
• Accidents or missteps in daily activities

Recognizing sprain symptoms is crucial for proper treatment. Key indicators include:

• A popping sound at the moment of injury
• Pain and swelling around the affected joint
• Bruising and discoloration
• Limited range of motion in the injured area

The Spectrum of Sprain Severity: Grades and Their Implications

Sprains are categorized into three grades based on their severity. Understanding these grades helps in determining the appropriate treatment approach:

Grade 1 (Mild) Sprain

This involves slight stretching and minor damage to ligament fibers. Recovery is typically quick with proper care.

Grade 2 (Moderate) Sprain

Characterized by partial tearing of the ligament, this grade requires more extensive treatment and a longer recovery period.

Grade 3 (Severe) Sprain

This most serious grade involves a complete tear or rupture of the ligament. It often necessitates medical intervention and potentially surgery.

Differentiating Sprains from Strains: Key Distinctions

While sprains and strains share similar symptoms, they affect different structures in the body. How can you tell them apart? Sprains involve ligaments connecting bones at joints, while strains affect tendons connecting muscles to bones. Both can cause pain, swelling, and limited mobility, but their underlying mechanisms differ.

Some conditions, like whiplash, can involve both sprains and strains simultaneously. Whiplash, often resulting from car accidents, affects the neck’s soft tissues, including muscles, joints, ligaments, and tendons.

Effective Treatment Strategies for Sprains

The treatment approach for sprains varies depending on severity. What steps should you take immediately after a sprain?

The RICE Method

For mild to moderate sprains, the RICE method is a widely recommended initial treatment:

• Rest: Avoid putting weight on the injured area
• Ice: Apply cold packs to reduce swelling
• Compression: Use elastic bandages to minimize swelling
• Elevation: Keep the injured area raised above heart level

Additional Treatment Options

Beyond RICE, other treatment strategies may include:

• Over-the-counter pain relievers like ibuprofen or acetaminophen
• Physical therapy exercises to restore strength and flexibility
• Braces or splints for immobilization in more severe cases
• Surgery for complete ligament tears or severe sprains

Long-Term Health Implications of Sprains

Can sprains lead to chronic health issues? In some cases, yes. For instance, a wrist sprain may contribute to the development of carpal tunnel syndrome (CTS). Symptoms of CTS often begin with nighttime numbness or tingling in the hands, potentially progressing to daytime discomfort and pain.

Dr. Shari Liberman, a hand and upper extremity orthopedic surgeon, notes: “Usually, the patient will wake up at night with those symptoms and has to shake out their hands to relieve the pain. The symptoms can progress to daytime numbness or tingling and pain.”

Prevention Strategies: Safeguarding Against Sprains

Preventing sprains is crucial for maintaining long-term joint health and overall well-being. What steps can you take to minimize your risk of sprains?

• Muscle Training: Strengthen the muscles around joints to provide better support
• Flexibility Exercises: Regular stretching improves range of motion and reduces injury risk
• Stability Training: Enhance balance and coordination to prevent falls and awkward movements
• Proper Warm-up: Engage in light activities before intense exercise to prepare your body
• Appropriate Gear: Use supportive shoes and protective equipment suitable for your activity
• Listen to Your Body: Avoid pushing through pain or exercising when fatigued

The Role of Professional Guidance in Sprain Management

While mild sprains can often be managed at home, seeking professional medical advice is crucial in certain situations. When should you consult a healthcare provider for a sprain?

• If you’re unsure about the severity of your injury
• When pain and swelling persist despite home treatment
• If you suspect a complete ligament tear
• When the injury affects your ability to perform daily activities
• If you experience recurrent sprains in the same area

A healthcare professional can provide a thorough assessment, potentially including imaging studies like MRIs or X-rays to determine the extent of the injury. They can also develop a tailored treatment plan and offer guidance on appropriate exercises and preventive measures specific to your needs and activities.

Advanced Diagnostic Techniques for Sprains

How do medical professionals accurately diagnose sprains? While a physical examination is often the first step, advanced imaging techniques play a crucial role in assessing the severity and extent of ligament damage.

Magnetic Resonance Imaging (MRI)

MRI scans provide detailed images of soft tissues, making them invaluable for evaluating ligament injuries. They can reveal:

• The degree of ligament stretching or tearing
• Associated injuries to surrounding structures
• Presence of fluid accumulation or inflammation

X-rays

While X-rays don’t show ligament damage directly, they’re useful for:

• Ruling out fractures or bone injuries
• Identifying signs of chronic instability in joints
• Detecting arthritis or other underlying conditions

Ultrasound

In some cases, ultrasound imaging may be used to:

• Visualize ligaments in real-time
• Assess ligament movement during joint manipulation
• Guide injection treatments if necessary

These diagnostic tools enable healthcare providers to make accurate assessments and develop targeted treatment plans for sprain injuries.

Rehabilitation Techniques for Sprain Recovery

Proper rehabilitation is crucial for recovering from sprains and preventing future injuries. What does an effective sprain rehabilitation program typically include?

Range of Motion Exercises

These gentle movements help restore flexibility and prevent stiffness in the affected joint. Examples include:

• Ankle circles for ankle sprains
• Wrist flexion and extension for wrist sprains
• Knee bends for knee sprains

Strengthening Exercises

As healing progresses, exercises to rebuild muscle strength around the injured joint become important. These may include:

• Resistance band exercises
• Isometric contractions
• Gradual weight-bearing activities

Balance and Proprioception Training

Improving balance and joint awareness helps prevent future sprains. Techniques might involve:

• Single-leg standing exercises
• Use of balance boards or wobble cushions
• Sport-specific drills to enhance coordination

Gradual Return to Activity

A structured plan for returning to normal activities or sports is essential. This typically involves:

• Progressive increase in activity intensity
• Sport-specific drills and movements
• Monitoring for any signs of pain or instability

Working with a physical therapist or sports medicine specialist can ensure that your rehabilitation program is tailored to your specific injury and goals.

Innovative Treatments for Chronic Sprains

For individuals dealing with chronic or recurrent sprains, traditional treatments may not always suffice. What cutting-edge approaches are being explored for managing persistent sprain issues?

Platelet-Rich Plasma (PRP) Therapy

This treatment involves injecting a concentrated form of the patient’s own platelets into the injured area. Potential benefits include:

• Accelerated healing of ligaments
• Reduced inflammation
• Promotion of tissue regeneration

Prolotherapy

This technique involves injecting an irritant solution into the affected ligament to stimulate healing. It may help by:

• Triggering the body’s natural healing response
• Strengthening weakened ligaments
• Improving joint stability over time

Stem Cell Therapy

While still in experimental stages for sprain treatment, stem cell therapy shows promise for:

• Regenerating damaged ligament tissue
• Reducing inflammation and pain
• Potentially avoiding more invasive surgical interventions

Advanced Bracing and Taping Techniques

Innovations in supportive devices include:

• Smart braces that adapt to movement patterns
• Kinesiology taping methods for improved proprioception
• Custom-fitted orthotics for optimal joint alignment

While these treatments show promise, it’s important to consult with a healthcare professional to determine the most appropriate approach for your specific condition.

Psychological Aspects of Sprain Recovery

The mental and emotional aspects of recovering from a sprain are often overlooked but play a crucial role in the healing process. How does psychology impact sprain recovery, and what strategies can help?

Dealing with Frustration and Impatience

Sprains can be particularly frustrating for active individuals. Coping strategies include:

• Setting realistic recovery timelines and goals
• Focusing on controllable aspects of recovery
• Engaging in alternative activities that don’t stress the injured area

Overcoming Fear of Re-injury

Fear of reinjury can hinder full recovery. Techniques to address this include:

• Gradual exposure to movements that trigger anxiety
• Visualization exercises for building confidence
• Working with a sports psychologist if needed

Maintaining Motivation During Rehabilitation

Staying motivated throughout the recovery process is key. Strategies include:

• Setting and celebrating small milestones
• Keeping a recovery journal to track progress
• Joining support groups or connecting with others who’ve experienced similar injuries

Mindfulness and Relaxation Techniques

These practices can aid in recovery by:

• Reducing stress and promoting overall well-being
• Improving body awareness and proprioception
• Enhancing focus during rehabilitation exercises

Addressing the psychological aspects of sprain recovery can significantly impact overall healing and return to normal activities.

Nutritional Considerations for Sprain Recovery

Proper nutrition plays a vital role in the healing process of sprains. What dietary strategies can support ligament repair and reduce inflammation?

Anti-inflammatory Foods

Incorporating foods with natural anti-inflammatory properties can aid recovery:

• Fatty fish rich in omega-3 fatty acids
• Berries and cherries high in antioxidants
• Leafy greens and colorful vegetables
• Turmeric and ginger for their potent anti-inflammatory effects

Protein for Tissue Repair

Adequate protein intake is crucial for ligament healing:

• Lean meats, fish, and poultry
• Plant-based proteins like legumes and quinoa
• Greek yogurt and cottage cheese for easy protein sources

Vitamins and Minerals

Certain nutrients are particularly important for ligament health:

• Vitamin C for collagen production
• Vitamin D and calcium for bone health
• Zinc and manganese for tissue repair

Hydration

Proper hydration is essential for:

• Maintaining joint lubrication
• Supporting nutrient transport to healing tissues
• Reducing inflammation and swelling

Consulting with a nutritionist or dietitian can help develop a personalized eating plan to support your sprain recovery and overall health.

Long-Term Management of Sprain-Prone Joints

For individuals who have experienced multiple sprains or have inherently unstable joints, long-term management strategies are crucial. What approaches can help maintain joint health and prevent future sprains?

Ongoing Strength and Flexibility Training

Consistent exercise routines targeting the muscles around sprain-prone joints can:

• Improve joint stability
• Enhance proprioception and balance
• Reduce the risk of future injuries

Lifestyle Modifications

Adjusting daily habits can significantly impact joint health:

• Wearing supportive footwear
• Modifying work environments to reduce joint stress
• Choosing low-impact exercise options when appropriate

Regular Check-ups and Assessments

Periodic evaluations by healthcare professionals can help:

• Monitor joint health and stability
• Identify early signs of arthritis or other complications
• Adjust prevention strategies as needed

Sprains: Causes, Treatment & Prevention

A sprain happens when the ligaments of the body become stretched or torn. A ligament is a fibrous band of tissue that connects the bones at a joint. This is why sprains are localized around joints such as ankles, knees and shoulders. 

Causes & symptoms

Normally, the ligament can expand and snap back into place when a person moves. Sometimes, though, the ligament is pushed beyond its normal capabilities and causes a sprain. Any joint can be affected by a sprain if the ligament is suddenly pushed, twisted or impacted. The most common type of sprain is an ankle sprain, according to the Mayo Clinic.

People who are involved in sports are more likely to injure their ligaments, though anyone can experience a sprain. For example, if someone stumbles and catches the fall with their hands, they can sprain their wrists. Twisting a knee while dancing, running or just going up a flight of stairs can cause a knee sprain. A person can even sprain fingers and thumbs.  

Symptoms of a sprain include a popping sound during the injury, bruising, pain, swelling and limited movement for the affected joint.

A sprain can also lead to long-lasting health problems. For example, a sprain in the wrist can lead to carpel tunnel syndrome (CTS). Symptoms of CTS can start with nighttime numbness or tingling, along with hand pain and those affected should seek medical attention, according to Dr. Shari Liberman, a hand and upper extremity orthopedic surgeon at Houston Methodist Hospital. “Usually, the patient will wake up at night with those symptoms and has to shake out their hands to relieve the pain,” said Liberman. “The symptoms can progress to daytime numbness or tingling and pain.”

A sprained ankle can get bruised and swollen. (Image credit: J HIME/Shutterstock
)

Sprain and strains

Sprains and strains have many of the same symptoms, but they are not the same thing. A strain is when a tendon stretches or tears, while a sprain affects ligaments. Tendons are cords of tissue that connect bones to muscles in the body. 

Whiplash is a condition that often involves both sprains and strains. Whiplash is any injury of the neck’s soft tissues resulting from forced movement, often caused by a car accident. It can affect muscles, joints, discs, nerves, ligaments and tendons, according to the National Institute of Neurological Disorders and Stroke. Whiplash is often classified as a secondary injury of a concussion, Kenneth Podell, a neuropsychologist at Houston Methodist Hospital, told Live Science.

Treatment

A medical professional typically performs a physical inspection of the injured area to look for symptoms of a sprain. Magnetic resonance imaging (MRI) may be used to see determine how badly the ligament is affected. If the bone could be broken, the medical professional may order an X-ray.

There are three types of sprains, rated by their severity. According to the American Academy of Orthopaedic Surgeons the three types of strains are:

• Grade 1 sprain (mild): This includes a slight stretching and some damage to the fibers of the ligament.
• Grade 2 sprain (moderate): This includes the partial tearing of the ligament. 
• Grade 3 sprain (severe): This involves a complete tearing of the ligament. 

Mild sprains usually only need time to heal, rest and a little care. Remember the RICE procedure: rest, ice, compression and elevation. Over-the-counter pain reliever such as ibuprofen (Motrin IB, Advil) or acetaminophen (Tylenol) can be used to lessen the pain, and ice packs can be applied to reduce swelling. An ice pack should be placed on the area 20 minutes four to eight times a day, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases. The area should also be elevated and compression should be applied using a compression bandage.

In more severe cases, a medical professional may immobilize the area with a brace. If there is a torn ligament or ruptured muscle, surgery may be needed to correct the problem, according to the Mayo Clinic. 

Prevention

Muscle training, stretching and stability training are all important steps to preventing strains because they keep the muscles strong and flexible. A medical professional should be consulted for the best exercises. The medical professional will take into consideration the type of sports and activities an individual is interested in for the best training recommendation. 

Warm-up exercises, such as light jogging, before a strenuous activity can also help avoid sprains. Also, avoid running, exercising or playing a sport when tired or in pain.

Additional resources

Types, Causes, Treatment & Prevention

Overview

What is a sprain?

A sprain happens when a ligament is stretched or torn. A ligament is a strong, fibrous band of rope-like tissue that connects two or more bones at a joint. When you have a sprain, you may have injured one or more ligaments. A sprain is different from a strain, even though sometimes the terms can get used interchangeably. A strain is a stretch, pull or tear of where a muscle attaches to a bone. Think of it as a strain is muscle to bone and a sprain is bone to bone. When you have a sprain, it directly impacts the joint involved. The severity of a sprain can range from the ligament being stretched, partially torn or completely torn. How bad the injury is depends on both the degree of sprain and how many ligaments are involved.

Where do sprains occur?

You can have a sprain in any joint in the body but the most vulnerable spots include those at higher risk of injury from falls and trauma within both the upper and lower parts of the body. The three most common spots for sprains are the ankle, knee and wrist.

• Ankle sprain: This type of sprain typically happens when the foot turns inward as you run, turn or land on the ankle after a jump.
• Knee sprain: Typically, this occurs after a blow to the knee or a fall. Sudden twisting of the knee may result in a sprain.
• Wrist sprain: This sprain often happens when you fall and land on an outstretched hand.

Who is at risk for sprains?

Anyone can be at risk for a sprain. A sprain can happen to both the young and old, as well as the athletic and those doing typical daily activities. You may be at an increased risk if:

• You have a history of sprains
• You are in poor physical condition or are overweight.
• You participate in a lot of physical activity that happens on uneven surfaces.
• You are fatigued — tired muscles are less likely to provide good support.

Symptoms and Causes

What causes a sprain?

A sprain is caused by either a direct or indirect injury (trauma) that knocks the joint out of position and overstretches, sometimes tearing the supporting ligaments. Examples of injuries that cause a sprain can include:

• Rolling your ankle — either while running, changing direction or landing from a jump.
• Falling or slipping on a wet surface or uneven ground.
• Taking a blow to the body, including contact sports that cause a direct hit or a shift in balance and falls.

What are the signs and symptoms of sprains?

Signs and symptoms may vary due to severity of injury. They may include:

• Pain.
• Swelling, which can indicate underlying inflammation within the joint or within the soft tissue surrounding the joint.
• Bruising.
• Instability, especially noted on weight bearing joints like the knee or ankle.
• Loss of the ability to move and use the joint.

Diagnosis and Tests

How is a sprain diagnosed?

A sprain can be diagnosed in several ways, including:

• Through your doctor: Your doctor will take a history and do a physical exam to see if the history and exam are consistent with an injury to the joint which could have injured one or more ligaments. They will check for swelling, range of motion and stability of the joint.
• Through imaging tests: Orthopaedic or Sports Medicine specialists will start with an X-ray to make sure that there is not a broken bone. Although a ligament cannot be seen on an X-ray, it can be important to look at the spacing of the joint and to rule out a fracture. Depending on their exam or your response to initial treatment, higher imaging like an ultrasound or MRI may be required to further evaluate your injury.

Are there different degrees of sprain?

Yes, similar to other injuries, there are different degrees of severity with sprains. The degrees are determined by how badly the ligaments in the ankle or wrist are injured.

• Mild sprain: There is only a little stretching of the ligaments.
• Moderate sprain: There is a combination of stretching and a little tearing of the ligament.
• Severe sprain: There is a complete tear of the ligament.

Management and Treatment

How are sprains treated?

Your healthcare provider will advise you to follow the PRICE method for the first 24 to 48 hours after the injury. PRICE stands for:

• Protection: Try to immobilize an area of concern or stay off a weight bearing joint to prevent further motion and restore alignment. You may be advised to use a brace/splint or crutches to stay off the injured area.
• Rest: Cut back your regular exercises and activities of daily living. An injury like a sprain requires a change in your normal routine to let the area heal.
• Ice: Apply an ice pack to the injured area for 10 minutes. Do this four to eight times a day. You can use a cold pack, ice bag or plastic bag filled with ice wrapped in a towel. An even better way to ice the area of concern is to use an ice massage method — you can use an ice cube held in a washcloth or put water in a Dixie® cup into the freezer. After the cup is frozen, peel back the top of the cup so it is like a frozen push pop. Use a circular motion or back and forth motion over the area of concern. You only need three to five minutes to ice this because it will penetrate deeply into the area of concern. To avoid frost bite and cold injury, do not apply the ice for longer than 20 minutes at a time. Once you start to feel numb or uncomfortable — you should stop icing.
• Compression: Compression (continuous pressure) of the injured area my help reduce swelling. Using an ACE bandage, you can wrap the affected area always from fingers towards the shoulder (on the upper body) or from your toes to your groin (lower body). This prevents swelling distal (away from the middle of your body) to where the injury is wrapped. A bandage should feel snug, but not so tight it is uncomfortable or cuts off your circulation. You can adjust as needed. An easier way to apply compression from your knee down is with compression stockings. These can be easily purchased online or over-the-counter.
• Elevation: In order to help decrease swelling, keep the injured area elevated on a pillow. You should try to keep the injury above the level of your heart.

Do you ever need surgery for a sprain?

Depending on the joint involved and severity of sprain, sometimes surgery is needed to treat a sprain. If a surgery consult is recommended, they will evaluate the injury, the potential to heal both with and without surgery and make recommendations for the best recovery based on your age, activity level and risk factors involved with surgery.

Will I need to go to physical therapy for a sprain?

Often, physical therapy is recommended after suffering a sprain. This kind of injury can take time to heal and may change the dynamics of the joint. The degree of sprain will determine the steps you will need to take in the recovery process. A physical therapist will work with you to regain strength and mobility in your joint. The therapist will teach you exercises, as well as give you a home exercise program, to prevent the injured joint from becoming stiff. Exercises to build strength and balance (in ankle and knee sprains) will be increased over time until you are back at a pre-injury level of activity. Your physical therapy can help with a return to exercise, sports programs and get the affected joint even stronger than it was to begin with. If you have suffered repeated sprains (such as an ankle sprain) or were immobilized for a while as the area healed (like in a boot or cast), physical therapy will be strongly recommended to reduce the chance of getting injured again.

Prevention

How can I help prevent sprains?

Though sprains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include:

• Avoid exercising or playing sports when tired or in pain.
• Maintain a healthy weight and well-balanced diet to keep muscles strong.
• Wear shoes that fit properly and be sure any sports equipment is also fitting well.
• Practice safety measures to prevent falls.
• Do stretching exercises daily or prior physical therapy exercises to maintain strength and balance.
• Warm up and stretch before doing any physical activity.

Outlook / Prognosis

How long does it take to recover from a sprain?

The length of your recovery from a sprain will depend on the severity of your injury. In mild sprains, your recovery may only be a few short weeks. In more severe sprains, it could take up 12 weeks to recover. Surgical repairs of completely torn ligaments will have the longest recovery, the healing and post-operative plan for return to activities would be outlined by your surgeon if you had surgery. Talk to your healthcare provider about the severity of your sprain and a timeline for your recovery.

Living With

When should I see a healthcare provider for a sprain?

You should see your healthcare provider if:

• You have a concern about your injury. Sometimes what seems like a mild sprain can take longer than you think to heal. Seeing your doctor can be helpful to answer questions, get a brace, an order for physical therapy or for reassurance.
• You have severe pain and cannot put weight on the injured joint.
• The injured area looks crooked, has lumps and bumps (other than swelling) that you do not see on the uninjured joint. You may notice asymmetry between the affected/injured joint and the normal joint.
• You cannot move the injured joint.
• There is numbness in any part of the injured area.
• You see redness or red streaks spread out from the injury. This is especially a concern if the skin is broken or there could be a possible infection.
• You injure an area that has been injured before.
• You have pain, swelling or redness over a bony part of your foot.

A note from Cleveland Clinic

As we move around each day and do our normal activities, there’s always a risk of tripping, falling and getting injured. If you experience a sprain, reach to your healthcare provider. It’s usually a good idea to make sure it’s only a sprain and not a more severe injury. You can also get a treatment plan that will get you up and moving again.

Types, Causes, Treatment & Prevention

Overview

What is a sprain?

A sprain happens when a ligament is stretched or torn. A ligament is a strong, fibrous band of rope-like tissue that connects two or more bones at a joint. When you have a sprain, you may have injured one or more ligaments. A sprain is different from a strain, even though sometimes the terms can get used interchangeably. A strain is a stretch, pull or tear of where a muscle attaches to a bone. Think of it as a strain is muscle to bone and a sprain is bone to bone. When you have a sprain, it directly impacts the joint involved. The severity of a sprain can range from the ligament being stretched, partially torn or completely torn. How bad the injury is depends on both the degree of sprain and how many ligaments are involved.

Where do sprains occur?

You can have a sprain in any joint in the body but the most vulnerable spots include those at higher risk of injury from falls and trauma within both the upper and lower parts of the body. The three most common spots for sprains are the ankle, knee and wrist.

• Ankle sprain: This type of sprain typically happens when the foot turns inward as you run, turn or land on the ankle after a jump.
• Knee sprain: Typically, this occurs after a blow to the knee or a fall. Sudden twisting of the knee may result in a sprain.
• Wrist sprain: This sprain often happens when you fall and land on an outstretched hand.

Who is at risk for sprains?

Anyone can be at risk for a sprain. A sprain can happen to both the young and old, as well as the athletic and those doing typical daily activities. You may be at an increased risk if:

• You have a history of sprains
• You are in poor physical condition or are overweight.
• You participate in a lot of physical activity that happens on uneven surfaces.
• You are fatigued — tired muscles are less likely to provide good support.

Symptoms and Causes

What causes a sprain?

A sprain is caused by either a direct or indirect injury (trauma) that knocks the joint out of position and overstretches, sometimes tearing the supporting ligaments. Examples of injuries that cause a sprain can include:

• Rolling your ankle — either while running, changing direction or landing from a jump.
• Falling or slipping on a wet surface or uneven ground.
• Taking a blow to the body, including contact sports that cause a direct hit or a shift in balance and falls.

What are the signs and symptoms of sprains?

Signs and symptoms may vary due to severity of injury. They may include:

• Pain.
• Swelling, which can indicate underlying inflammation within the joint or within the soft tissue surrounding the joint.
• Bruising.
• Instability, especially noted on weight bearing joints like the knee or ankle.
• Loss of the ability to move and use the joint.

Diagnosis and Tests

How is a sprain diagnosed?

A sprain can be diagnosed in several ways, including:

• Through your doctor: Your doctor will take a history and do a physical exam to see if the history and exam are consistent with an injury to the joint which could have injured one or more ligaments. They will check for swelling, range of motion and stability of the joint.
• Through imaging tests: Orthopaedic or Sports Medicine specialists will start with an X-ray to make sure that there is not a broken bone. Although a ligament cannot be seen on an X-ray, it can be important to look at the spacing of the joint and to rule out a fracture. Depending on their exam or your response to initial treatment, higher imaging like an ultrasound or MRI may be required to further evaluate your injury.

Are there different degrees of sprain?

Yes, similar to other injuries, there are different degrees of severity with sprains. The degrees are determined by how badly the ligaments in the ankle or wrist are injured.

• Mild sprain: There is only a little stretching of the ligaments.
• Moderate sprain: There is a combination of stretching and a little tearing of the ligament.
• Severe sprain: There is a complete tear of the ligament.

Management and Treatment

How are sprains treated?

Your healthcare provider will advise you to follow the PRICE method for the first 24 to 48 hours after the injury. PRICE stands for:

• Protection: Try to immobilize an area of concern or stay off a weight bearing joint to prevent further motion and restore alignment. You may be advised to use a brace/splint or crutches to stay off the injured area.
• Rest: Cut back your regular exercises and activities of daily living. An injury like a sprain requires a change in your normal routine to let the area heal.
• Ice: Apply an ice pack to the injured area for 10 minutes. Do this four to eight times a day. You can use a cold pack, ice bag or plastic bag filled with ice wrapped in a towel. An even better way to ice the area of concern is to use an ice massage method — you can use an ice cube held in a washcloth or put water in a Dixie® cup into the freezer. After the cup is frozen, peel back the top of the cup so it is like a frozen push pop. Use a circular motion or back and forth motion over the area of concern. You only need three to five minutes to ice this because it will penetrate deeply into the area of concern. To avoid frost bite and cold injury, do not apply the ice for longer than 20 minutes at a time. Once you start to feel numb or uncomfortable — you should stop icing.
• Compression: Compression (continuous pressure) of the injured area my help reduce swelling. Using an ACE bandage, you can wrap the affected area always from fingers towards the shoulder (on the upper body) or from your toes to your groin (lower body). This prevents swelling distal (away from the middle of your body) to where the injury is wrapped. A bandage should feel snug, but not so tight it is uncomfortable or cuts off your circulation. You can adjust as needed. An easier way to apply compression from your knee down is with compression stockings. These can be easily purchased online or over-the-counter.
• Elevation: In order to help decrease swelling, keep the injured area elevated on a pillow. You should try to keep the injury above the level of your heart.

Do you ever need surgery for a sprain?

Depending on the joint involved and severity of sprain, sometimes surgery is needed to treat a sprain. If a surgery consult is recommended, they will evaluate the injury, the potential to heal both with and without surgery and make recommendations for the best recovery based on your age, activity level and risk factors involved with surgery.

Will I need to go to physical therapy for a sprain?

Often, physical therapy is recommended after suffering a sprain. This kind of injury can take time to heal and may change the dynamics of the joint. The degree of sprain will determine the steps you will need to take in the recovery process. A physical therapist will work with you to regain strength and mobility in your joint. The therapist will teach you exercises, as well as give you a home exercise program, to prevent the injured joint from becoming stiff. Exercises to build strength and balance (in ankle and knee sprains) will be increased over time until you are back at a pre-injury level of activity. Your physical therapy can help with a return to exercise, sports programs and get the affected joint even stronger than it was to begin with. If you have suffered repeated sprains (such as an ankle sprain) or were immobilized for a while as the area healed (like in a boot or cast), physical therapy will be strongly recommended to reduce the chance of getting injured again.

Prevention

How can I help prevent sprains?

Though sprains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include:

• Avoid exercising or playing sports when tired or in pain.
• Maintain a healthy weight and well-balanced diet to keep muscles strong.
• Wear shoes that fit properly and be sure any sports equipment is also fitting well.
• Practice safety measures to prevent falls.
• Do stretching exercises daily or prior physical therapy exercises to maintain strength and balance.
• Warm up and stretch before doing any physical activity.

Outlook / Prognosis

How long does it take to recover from a sprain?

The length of your recovery from a sprain will depend on the severity of your injury. In mild sprains, your recovery may only be a few short weeks. In more severe sprains, it could take up 12 weeks to recover. Surgical repairs of completely torn ligaments will have the longest recovery, the healing and post-operative plan for return to activities would be outlined by your surgeon if you had surgery. Talk to your healthcare provider about the severity of your sprain and a timeline for your recovery.

Living With

When should I see a healthcare provider for a sprain?

You should see your healthcare provider if:

• You have a concern about your injury. Sometimes what seems like a mild sprain can take longer than you think to heal. Seeing your doctor can be helpful to answer questions, get a brace, an order for physical therapy or for reassurance.
• You have severe pain and cannot put weight on the injured joint.
• The injured area looks crooked, has lumps and bumps (other than swelling) that you do not see on the uninjured joint. You may notice asymmetry between the affected/injured joint and the normal joint.
• You cannot move the injured joint.
• There is numbness in any part of the injured area.
• You see redness or red streaks spread out from the injury. This is especially a concern if the skin is broken or there could be a possible infection.
• You injure an area that has been injured before.
• You have pain, swelling or redness over a bony part of your foot.

A note from Cleveland Clinic

As we move around each day and do our normal activities, there’s always a risk of tripping, falling and getting injured. If you experience a sprain, reach to your healthcare provider. It’s usually a good idea to make sure it’s only a sprain and not a more severe injury. You can also get a treatment plan that will get you up and moving again.

The Sports Institute | Ankle Sprain Prevention: What Works?

Ankle Sprain Prevention: What Works?

Ankle sprains routinely top the list of most common sports injuries, sidelining promising middle-schoolers and decorated pros alike. In any given youth basketball or soccer season, odds are at least one player has one.

Preventing sprains and other ankle injuries would be a boon to humankind. Taping, bracing and certain exercise programs all help. What does the research say about these prevention strategies and which athletes benefit the most?

6 frequently asked questions

Here are the answers to 6 frequently asked questions about prevention of inversion ankle sprains, the most common type.

1. Why does prevention matter?

Ankle injuries take a huge toll on athletes, both in the short term and over time. Although symptoms usually improve in the first couple days or weeks, full recovery can take up to six weeks, and symptoms often linger for up to a year. Repeat sprains and chronic ankle instability can hobble active boys and girls over their lifespan, limiting the things they want and need to do into adulthood and retirement.

2. Which sports have the most sprains?

Among college athletes, men’s and women’s basketball players are most likely to have an ankle sprain–about 40 out of 100 players have one during a full season. By comparison, out of 100 college soccer or football players playing a full season, eight or nine will have one. In youth sports, basketball players are also the most vulnerable, about three times more likely than soccer players to suffer a sprain.

3. How much do taping and bracing help?

Research consistently shows that wrapping an ankle in tape or supporting it with a brace can prevent an ankle sprain. These methods are more effective for preventing repeat injuries than first-time injuries.

• In a study of boys and girls basketball teams at 46 Wisconsin high schools, players randomly assigned to wear lace-up ankle braces had about one-third as many first-time ankle injuries as players who did not wear a brace—26 compared to 75. On average, about one ankle injury was prevented per season on the teams where players wore braces. Other studies have shown similar reductions in risk.
• When taping is compared to bracing, the two are similarly effective. “The use of a brace or tape is a personal choice and based on practical usability and costs,” the authors of a 2018 international guideline
• Reducing ankle motion with taping or bracing does not appear to increase the risk of knee injuries or other problems, as some have feared.
• There is not enough research on the use of elastic bandages to know whether they may prevent ankle injuries.

4. Can an exercise program reduce ankle sprains?

As with taping and bracing, most research suggests that ankle-specific exercise programs can reduce the chance of a repeat sprain. But there is not enough good research to say whether training can reduce the chance of a first sprain.

Researchers have studied preventive exercises across a broad range of age groups and sports. A few studies have examined training in young boys and girls ages 12-18. One study looked at young men and women playing recreational volleyball. Others assessed the impact of preventive exercises in professional soccer and basketball players.

• Authors of a 2015 review analyzed seven moderate- to high-quality studies in different age groups and sports. Each study compared the addition of an ankle sprain prevention program to standard training such as warmups. The prevention programs significantly reduced sprains in athletes who had a previous sprain. “This equates to approximately one ankle sprain being prevented per sporting team,” the authors concluded.
• A more recent 2018 review reached a similar conclusion. “Exercise therapy such as coordination and balance training mainly seem to be effective for recurrent ankle sprains up to 12 months after the initial sprain, but not on first-time ankle sprains,” the authors wrote.

5. What are the components of a successful training program?

• There is no single program recognized as the standard.
• Successful prevention programs usually emphasize balance training and “proprioceptive” exercises that challenge ankle joint position. They employ balance boards, wobble boards or ankle discs along with other exercises such as standing on one leg. Athletes do these exercise at home or during team practice.
• One widely used Canadian program begins every practice with a 15-minute warmup that includes stretching, strength, agility and balance exercises.
• The amount of time devoted to training may vary from as little as 20 minutes per week to as long as 150 minutes per week. One program ran for four weeks in the preseason, but another for nine months.

6. What about high-top shoes?

The influence of footwear remains unclear. In three ankle-sprain prevention studies that randomly assigned athletes to wear either high-top or low-top shoes, neither style offered an advantage. Results from other studies are inconsistent.

Weighing the options

How to Protect Yourself From Ankle Sprains With Dr. Di Stefano

Ankle sprains are some of the most common injuries in the U.S. A 2016 study published in the journal Sports Health estimates they land people in the emergency room more than one million times every year. Other estimates are even higher: 28,000 per day, according to the National Athletic Trainers Association. Lateral ankle sprains—the kind that happens when you “roll” your ankle on the outside of your foot, also called an inversion—are by far the most common.

We know that ankle sprains happen a lot, but what can be done to prevent them? First, let’s be clear about exactly what an ankle sprain is. Sprain is a general term used to describe injury or damage to a ligament, which is a tough, fibrous band of tissue that connects two bones.

In the case of a lateral ankle sprain, one or more of the ligaments that connect the tibia (leg bone) to the talus (ankle bone) or calcaneus (heel bone) are the ones most often injured.

Strong Ankles Mean Strong Muscles

The good news is you can prevent ankle sprains, and there are a variety of tools to help you do so. Many are focused on pieces of equipment—which certainly have their place—but one thing you’ll always have with you is your own strength.

Strong ankles mean strong calves, and strong calves mean strong peroneal muscles. Most people think of the gastrocnemius muscle when they think of the calf of the leg, but when it comes to ankle sprain prevention, the peroneal muscles are more important.

There are two peroneal muscles: the peroneus longus and the peroneus brevis. Both attach at the fibula (one of the lower leg bones) and to different bones of the foot. The reason they are so important in preventing ankle sprains is because they are the only muscles that control the opposite motion of inversion, called eversion. The stronger the peroneal muscles are, the better able the body is to correct itself when you roll your ankle.

It’s Gotta Be the Shoes

Some footwear results in a much greater risk of a sprained ankle than others. Unfortunately, ladies, high heels can be very dangerous for your ankles. If you simply must wear heels, try to keep them as low as possible and opt for a wider heel rather than a narrower stiletto-type. Overall, you should look for shoes that provide a maximum amount of stability, such as ones with a wider toe box.

When it comes to athletic shoes, studies have shown very little difference between high tops and low for the prevention of ankle sprains, according to most scientific research. One study analyzed the shoes worn by college basketball players—basketball is one of the riskiest sports for ankle sprains—who sprained their ankles and determined that shoe design was not a factor.

External Support

If you’re an athlete, bracing or taping your ankle is a very good way to protect yourself from ankle injury. These techniques can help prevent the extreme range of motion that can cause a sprain. Some researchers believe the tape or brace can activate receptors in the skin that, trigger the peroneal muscles, and that the tape or brace may also provide a psychological benefit—you feel safer with ankle support.

Custom foot supports, known as orthotics, can also help bring stability to your foot and ankle. They can help with your posture, which in turn can help protect you from rolling over your ankle and spraining it.

In my practice, I’ve seen and treated hundreds of ankle sprains. I know how painful they can be and how they can happen more easily after the first time. That’s why I’m passionate about preventing ankle sprains in the first place. Request an appointment with me or one of my colleagues to discuss a personalized plan for keeping your ankles safe.

Sprain vs. strain: Symptoms, causes, and treatment

Sprains and strains both refer to damage to the soft tissues in the body, including ligaments, tendons, and muscles. They are common injuries that share some symptoms but affect different body parts. People can often treat sprains and strains at home.

A sprain is an overstretched, torn, or twisted ligament. A ligament is a tough band of fibrous tissue that connects bones to other bones or cartilage. Ligaments are usually located around joints. Commonly sprained areas include the wrists, ankles, thumbs, and knees.

A strain is an overstretched, torn, or twisted tendon or muscle. A tendon is a tough cord of fibrous tissue that connects muscles to bones. Commonly strained areas include the legs, knees, feet, and back.

A sprain usually happens suddenly around a joint. Symptoms may be mild or severe, according to how many tissue fibers are affected. Symptoms include:

• pain
• swelling
• bruising
• limited movement around the joint
• inability to put weight on the joint or use it normally
• a “popping” sensation at the time of the injury

A strain can also occur suddenly, but it may develop over time. Symptoms include:

• pain or tenderness
• swelling
• bruising
• muscle spasms or cramping
• muscle weakness
• limited movement in the area

The most common causes of sprains are falling, twisting, or experiencing trauma to the joint. These types of injuries may cause the joint to move out of its normal range of movement, tearing or stretching the ligament as this happens.

Situations that may result in a sprain include:

• walking or running on an uneven surface
• twisting or pivoting suddenly
• falling and landing on the wrist or hand
• playing racquet sports
• injuries from contact sports

Strains may occur suddenly (acute) or develop slowly over time (chronic).

Causes of acute strains include:

• lifting a heavy object
• running, jumping, or throwing
• slipping or falling

Causes of chronic strains include playing sports and activities that involve repetitive movements, such as rowing, tennis or running. Sitting or standing in an awkward position for prolonged periods can also cause chronic strains.

It is important to follow the four-step RICE protocol for both sprains and strains to reduce swelling and relieve pressure on the affected area:

RICE stands for:

• Rest: Stop any exercise or physical activities and avoid putting any weight on the affected limb.
• Ice: Apply ice to the injury for up to 20 minutes every 2 to 3 hours. People can use bags of frozen vegetables if they do not have ice packs.
• Compression: To help reduce swelling, a person can wrap the affected area with a bandage or trainer’s tape. Loosen the wrap if the area gets numb or if the pain increases.
• Elevation: Keep the injured area raised above chest level if possible.

Over-the-counter medications, such as acetaminophen (Tylenol) and ibuprofen (Motrin IB or Advil), can also help reduce pain and swelling.

A person should see a doctor if they experience any of the following with a strain or sprain:

• pain and swelling that gets worse over time
• pain and swelling that does not improve with home treatment
• fever or chills
• difficulty walking or standing without pain
• limited movement and flexibility around the joint or affected area
• numbness or tingling in the affected area
• a deformity or symptoms of instability of the joint/extremity

People can help to prevent sprains and strains by:

• Strengthening muscles around joints: Regular conditioning and stability exercises can build a strong skeletal framework and help prevent injuries.
• Warm up properly before exercise: Warming up the muscles increases their range of movement and helps to avoid trauma and tears to connective tissue.
• Wear appropriate footwear: Shoes with proper support can help to protect the ankle and knee joints.
• Be aware of your environment: Watching out for slippery or uneven surfaces, or obstacles that may cause an accident, can help prevent injuries.
• Take breaks: Sitting or standing in one position for too long or performing repetitive actions can put undue strain on the muscles. People can take regular breaks and stretch to release the muscles.

Not all sprains or strains are preventable, but with proper aftercare, people can ensure they do not cause any permanent damage or complications.

Mild to moderate strains and sprains should take between 2 days and 1 week to heal. After this, it is essential to ensure the affected body part is well supported to avoid further injury.

Severe sprains and strains may need more time to heal. In some cases, a person may benefit from seeing a physical therapist to regain their range of motion.

How to Prevent and Treat Muscle Sprains and Strains

Sprains and strains, while sometimes used interchangeably, are not the same thing. A sprain is an injury to a ligament, the tough, fibrous tissue that connects bones to other bone. Ligament injuries involve a stretching or a tearing of this tissue.

A strain, on the other hand, is an injury to either a muscle or a tendon, the tissue that connects muscles to bones. Depending on the severity of the injury, a strain may be a simple overstretch of the muscle or tendon, or it can result in a partial or complete tear.

Sprains

A sprain typically occurs when people fall and land on an outstretched arm, slide into a base, land on the side of their foot, or twist a knee with the foot planted firmly on the ground. This results in an overstretch or tear of the ligament(s) supporting that joint.

Common types of sprains include:

• Ankle Sprains: The ankle is one of the most common injuries in professional and recreational sports and activities. Most ankle sprains happen when the foot abruptly turns inward (inversion) or is pointed down (plantar flexion), which typically results in rolling on the outside of the foot and ankle. This can happen as an athlete runs, turns, falls, or lands after a jump. One or more of the lateral ligaments are injured, typically the anterior talofibular ligament (ATFL).
• Knee Sprains: A knee sprain can occur from a fall, tackle, or other contact injuries. The most common sports-related knee sprains involve the anterior cruciate ligament (ACL) or medial collateral ligament (MCL). 
• Wrist Sprains: Wrists are often sprained after a fall in which the athlete lands on an outstretched hand.

Sprain Signs and Symptoms

The usual signs and symptoms of a ligament sprain include pain, swelling, bruising, and the loss of functional mobility. Sometimes people feel a pop or tear when the injury happens. However, these signs and symptoms can vary in intensity, depending on the severity of the sprain.

Sprain Severity Scale

• Grade I Sprain: A grade I (mild) sprain causes overstretching or slight tearing of the ligaments with no joint instability. A person with a mild sprain usually experiences minimal pain, swelling, and little or no loss of functional mobility. Bruising is absent or slight, and the person is usually able to put weight on the affected joint.
• Grade II Sprain: A grade II (moderate) sprain causes partial tearing of the ligament and is characterized by bruising, moderate pain, and swelling. A person with a moderate sprain usually has some difficulty putting weight on the affected joint and experiences some loss of function.
• Grade III Sprain: A grade III (severe) sprain results in a complete tear or ruptures a ligament. Pain, swelling, and bruising are usually severe, and the patient is unable to put weight on the joint. An x-ray is usually taken to rule out a broken bone. This type of ligament sprain often requires immobilization and possibly surgery. It can also increase the risk of an athlete having future injuries in that area.

When diagnosing any sprain, the doctor will ask the patient to explain how the injury happened. The doctor will examine the affected joint, check its stability and its ability to move and bear weight. The doctor may also order an MRI to confirm a ligament sprain.

Strains

A strain is caused by twisting or pulling a muscle or tendon. Strains can be acute or chronic. An acute strain is caused by trauma or an injury such as a blow to the body; it can also be caused by improperly lifting heavy objects or over-stressing the muscles. Chronic strains are usually the result of overuse—prolonged, repetitive movement of the muscles and tendons.

Common types of strains include:

Contact sports such as soccer, football, hockey, boxing, and wrestling put people at risk for strains. Gymnastics, tennis, rowing, golf and other sports that require extensive gripping can increase the risk of hand and forearm strains. Elbow strains sometimes occur in people who participate in racket sports, throwing, and contact sports.

Two common elbow strains include:

• Tennis elbow (lateral epicondylitis)
• Golfer’s elbow (medial epicondylitis)

Strain Signs and Symptoms

Typically, people with a strain experience pain, muscle spasm and muscle weakness. They can also have localized swelling, cramping, or inflammation and, with a more severe strain, some loss of muscle function. Patients typically have pain in the injured area and the general weakness of the muscle when they attempt to move it. Severe strains that partially or completely tear the muscle or tendon are often very painful and disabling.

Strain Severity Scale

Strains are categorized in a similar manner to sprains:

• Grade I Strain: This is a mild strain and only some muscle fibers have been damaged. Healing occurs within two to three weeks.
• Grade II Strain: This is a moderate strain with more extensive damage to muscle fibers, but the muscle is not completely ruptured. Healing occurs within three to six weeks.
• Grade III Strain: This is a severe injury with a complete rupture of a muscle. This typically requires a surgical repair of the muscle; the healing period can be up to three months.

When to See a Doctor for a Sprain or Strain

• You have severe pain and cannot put any weight on the injured joint.
• The area over the injured joint or next to it is very tender when you touch it.
• The injured area looks crooked or has lumps and bumps that you do not see on the uninjured joint.
• You cannot move the injured joint.
• You cannot walk more than four steps without significant pain.
• Your limb buckles or gives way when you try to use the joint.
• You have numbness in any part of the injured area.
• You see redness or red streaks spreading out from the injury.
• You injure an area that has been injured several times before.
• You have pain, swelling, or redness over a bony part of your foot.

Treatment for Sprains and Strains

The treatment of muscle sprains and strains has two main goals. The first goal is to reduce swelling and pain; the second is to speed recovery and rehabilitation.

To reduce swelling it is recommended to follow use R.I.C.E. therapy (Rest, Ice, Compression, and Elevation) for the first 24 to 48 hours after the injury.

An OTC (or prescription) anti-inflammatory medication may also help decrease pain and inflammation.

R.I.C.E. Therapy

Rest: Reduce regular exercise or other activities as much as you can. Your doctor may advise you to put no weight on an injured area for 48 hours. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.

Ice: Apply an ice pack to the injured area for 20 minutes at a time, four to eight times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.

Compression: Compression of an injured ankle, knee, or wrist may help reduce swelling. Examples of compression bandages are elastic wraps, special boots, air casts, and splints. Ask your doctor for advice on which one to use.

Elevation: If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

Rehabilitation

The second stage of treating a sprain or strain is rehabilitation to restore normal function. When the pain and swelling are reduced you can generally begin gentle exercise. A custom program is often created by a physical therapist that prevents stiffness, improves range of motion, improves flexibility and builds strength. Depending on the type of injury you have, you may go to physical therapy for several weeks, or do the exercises at home.

People with an ankle sprain may start with a range of motion exercises, such as writing the alphabet in the air with the big toe. An athlete with an injured knee or foot will work on weight-bearing and balancing exercises. The length of this stage depends on the extent of the injury, but it is often several weeks.

Rebuilding strength is a slow and gradual process, and only when done correctly can the athlete consider returning to sports. It’s tempting to resume full activity despite pain or muscle soreness, but returning to full activity soon increases the chance of re-injury and may lead to a chronic problem.

The amount of rehabilitation and the time needed for full recovery after a muscle strain or ligament sprain depends on the severity of the injury and individual rates of healing. A moderate ankle sprain may require three to six weeks of rehabilitation and severe sprain can take eight to 12 months to rehab completely and avoid re-injury. Patience and learning to cope with an injury are essential to recovery.

Preventing Sprains and Strains

There are many things athletes can do to help lower their risk of muscle strains and ligament sprains. Start by reviewing tips for safe workouts to prevent injury.

• Perform balance and proprioception exercises.
• Practice rehabilitation exercises.
• Wear shoes that fit properly.
• Replace athletic shoes as soon as the tread wears out or the heel wears down on one side.
• Ease into any fitness routine and get into proper physical condition to play a sport.
• Warm up before participating in any sports or exercise.
• Wear protective equipment when playing.
• Avoid exercising or playing sports when tired or in pain.
• Run on even surfaces.
• Do “prehab” for your specific sport or activity. Learn the ideal mobility, strengthening, and conditioning exercises that help to meet the demands of your physical activity.

90,000 Muscle stretching: treatment and prevention

When performing physically difficult work, abruptly lifting a heavy load, improperly performing one or another exercise and other movements, a person sometimes has a muscle strain, the treatment of which can take several weeks, and in some cases – months. To avoid this, you must follow the preventive measures outlined below. However, if the injury was still inflicted, you should know how to properly treat it and with what help.

Symptoms of muscle strain

One of the most obvious symptoms of stretching is a sharp, pulling pain, as well as the formation of swelling or bruising. The intensity of pain can range from severe to mild, depending on how severely the muscle has been damaged, and possibly the nearby tendon. A notable feature of sprain pain is that it completely disappears if the injured limb (or other part of the body) remains motionless.

Treatment

By pulling an arm or leg, it is necessary, first of all, to try to immobilize the wounded area. And when you get home, provide the damaged muscle with complete rest for 48 hours.

At the same time, ice must be applied to the sore spot immediately (as quickly as possible), which will prevent the formation of edema, and also noticeably reduce the pain. Do not remove it for at least 20 minutes.

For the next 48 hours, apply cold compresses (or the same ice) every four hours.Yes, and here it is important to remember that whichever product is chosen (ice cubes, frozen packets of vegetables, etc.), it cannot just be applied to the skin. Before this, the ice must be wrapped with a towel (thick napkin) so as not to cause local frostbite of tissues.

If a bruise is observed at the site of stretching, it can cause a noticeable swelling of nearby tissues, and therefore the injured limb must be wrapped with an elastic bandage. If possible, give the injured limb a slightly elevated position.

In the event that the pain caused by stretching the muscles is unbearable, it is recommended to see a doctor to check if there is a rupture of ligaments or other more serious damage to internal tissues.

From medicines in such situations, you can take analgesics, anti-inflammatory drugs or patches with anesthetic effect.

Two days after the formation of the injury, the stretched muscle must be kneaded, performing unhurried smooth movements. Exercise should be regular and then the wound will no longer bother the person after 7 days.

Prevention of sprains

Very often, trainers, before performing a set of physical exercises, force their wards to do a warm-up – this is the first preventive measure of stretch marks. Therefore, before starting any exercise, it is worth spending a few minutes to warm up all muscle groups present in the body. This will save them from sprains and more serious injury.

Also, lifting impressive weights, one must remember that the main weight of the load must be transferred to the back and legs, lifting it due to the movement of the entire body, and not just the arms or legs.

And in order for the muscles to be stronger and not to experience damage under light loads, a very more active lifestyle is necessary, to be constantly in motion and not to neglect morning exercises.

Ligament sprain. Treatment and prevention

What to do when a ligament is stretched, if the muscle does not “obey” at all? After first aid for sprains, you should immediately contact a medical facility in order to exclude a possible complete rupture of any of the muscles, in which case the injured person will need surgery.When the muscle is stretched, it continues to function, however, you feel pain and experience some discomfort. In sports, sprains of the thigh muscles and muscles of the groin area are most common. In everyday life, you can add the spine to these two zones.
Rehabilitation for sprains depends on the severity of the injury and the age of the victim. There are quite severe sprains – rehabilitation in these cases can take a long time, up to a year.

Ankle sprain.

Ankle sprains or ankle sprains are one of the most serious sprains. Intensive treatment is prescribed because in severe cases, its absence can lead to a decrease or even loss of working capacity for life. The same applies to inappropriate treatment. At the same time, the statement that a sprain of the ligaments of the foot is worse than a fracture of its bones is incorrect: in most cases, with qualified medical care, the prognosis is favorable.
The question also arises of how to treat ankle sprain when the diagnosis itself is questionable? The fact is that any sprain of the ligaments of the foot with the absence of a fracture on an X-ray is defined by many surgeons as a sprain of the ligaments. In fact, in many cases, against the background of an ankle ligament sprain, there is also a dislocation of the joint, which is often combined with a bone fracture. Even 10-15 years ago, the prevailing point of view in medicine was that dislocation of the ankle joint, fracture of the bones of this joint and sprain of the ankle ligaments occur most often at the same time.At present, this point of view has been refuted, since light sprains of the ankle joint (and even its dislocations) are transferred by patients on their legs; the diagnosis is made much later, when serious consequences can arise in the form of repeated dislocations of the joint.
A distinction should be made between two types of ankle sprains. The first type is damage to several fibers of the external ligament, while the stability of the joint is preserved. The second type is dislocation of the joint, caused by the separation of the anterior and middle groups of fibers of the external ligament from the ankle bone, which causes instability of the supracalcaneus, which comes out of the articular fork with each tuck of the foot.The second type can be diagnosed only on the basis of clinical trial materials.
The most common mechanism for stretching the ankle is by tucking the foot in or out. It happens more often in winter on ice, icy steps and sidewalks, on a flat surface when “drunk”, etc. Similar damage is also possible when jumping, during sports related to jumping, for example, parkour, parachuting, etc.
Damage most often affects the external ligaments of the ankle joint.This occurs with awkward movements, often in women with inept walking in high heels. In this case, stretching the ligaments of the foot can damage the ligament between the talus and fibula, as well as between the calcaneus and fibula.

The very structure of the ankle joint and the peculiarities of human movement in comparison with other mammals predispose to stretching the ligaments of the ankle joint. The ankle from the lateral side is connected by three ligaments: the anterior talus-peroneal, posterior talo-peroneal and peroneal-calcaneal.When the ankle is stretched, the anterior talofibular ligament is most often torn first. Only then is it possible to damage the peroneal-calcaneal ligament. Thus, if the anterior talofibular ligament is intact, it can be assumed that the peroneal-calcaneal ligament is also intact. When stretching the ligaments of the foot with damage to the anterior talofibular ligament, it is necessary to pay attention to the condition of the peroneal-calcaneal ligament. In most cases, isolated damage to the anterior talofibular ligament is noted, and joint damage to the anterior talofibular ligament and the lateral peroneal-calcaneal ligament is much less common, while ruptures of the posterior talofibular ligament occur in isolated cases.
There are times when the ligament comes off completely along with the piece of bone to which it is attached. This area of ​​bone is visible on an x-ray.
A predisposing factor for ankle sprain is sometimes the weakness of the peroneal muscles, which can be associated with pathologies of the lower levels of the intervertebral disc. This pathology leads to damage to the peroneal nerve. The second possible predisposing factor is the peculiarities of the installation of the forefoot, which create a tendency to turn it outward, which is unconsciously compensated for by turning inward in the subtalar joint when walking.In some people, a predisposition to ankle sprains is caused by the congenital so-called varus deformity of the subtalar joint, that is, one of the forms of flat feet, which is characterized by the reduced position of the foot. Internal deflection of the foot above 0 ° causes varus deformity of the foot (pes varus).

Ankle sprain. Symptoms

Signs of ankle sprain are: pain on palpation in the areas of attachment to the bone of those ligaments that may have been damaged; in this case, the pain increases with repetition of joint movements, similar to those that led to the injury.In the area of ​​damage, there is swelling, bruising in the ankle joint. Hemorrhage into the joint cavity is also observed.

Ankle sprains, Treatment.

Before treating an ankle sprain, you must first determine the severity of the injury. For ankle sprains, treatment depends on the severity of the sprain. With light sprains on the ankle and foot, it is enough to apply an elastic bandage, apply ice containers to the injury area, fix the ankle joint in an elevated position.As the condition improves and pain decreases, physical activity increases, and its duration also increases.Since the integrity of the musculoskeletal system is compromised by sprains of the ankle ligaments, treatment should be directed towards restoring mobility, which cannot be achieved without the participation of the patient himself.

In the case of a sprained ankle, treatment includes both a special support caliper and anti-inflammatory drugs: ultrasound, manual therapy and other methods. Overuse of the support is undesirable as it can weaken the joint and ligaments.As soon as the pain subsides, you should start walking with a crutch, partially leaning on the sore leg, gradually transferring an increasing load to the joint, while it is pointless to treat an ankle sprain without increasing mobility. When stretching the ligaments of the foot, treatment with alternative methods is also possible: when stretching the ligaments of the ankle, ointments with a warming effect are shown at the stage of developing the joint, but not in first aid.
For moderate sprains, a fixation device is applied for up to 3 weeks.This allows the person to lean on the fixed injured ankle. For severe sprains, surgery may be necessary. A number of surgeons adhere to the point of view that surgical restoration of severely damaged and torn ligaments is unnecessary, no different from conservative treatment. Before a person can move normally and engage in labor activity, he needs to undergo a course of physiotherapy, physiotherapy exercises, which will help to acquire normal physical activity, strengthen muscles and tendons, and restore balance.

Knee ligament sprain.

If a sprain of the ligaments of the knee is accompanied by hemarthrosis of the knee joint, this leads to the appearance of elastic swelling in the area of ​​the anterolateral angle of the joint; when this swelling is felt, a swelling is felt. If the external or internal lateral ligament is torn completely, gait disturbances are noticeable: the leg becomes unstable in the joint, this is manifested by lameness or tucking of the lower leg. When examining the joint, in this case, hemarthrosis is usually not observed, only edema is visible, the bruise becomes noticeable later.If there is a rupture of the lateral ligaments, excessive mobility (instability) of the lower leg is traced when it is deflected by force.
Under these conditions, the diagnosis of cruciate ligament rupture in the early stages is complicated by the inability to study the symptom of the drawer, which is usually observed with sprains or ruptures of the cruciate ligaments. The study of this symptom becomes possible only after a few days, when the hemorrhage goes away by itself, or after a puncture of the joint and evacuation of blood.
In case of incomplete rupture of the ligaments (stretching of the knee ligaments), which does not cause severe pain and hemarthrosis, treatment usually consists of applying a tight bandage in the shape of a figure eight and exposure to cold (first), and after 1-2 days – heat. UHF is also used, electrophoresis on the damaged area.
When knee ligaments are stretched, a rupture of the patella’s own ligament or injury to the quadriceps tendon is characterized by a sharp violation of gait: the victim’s leg bends when trying to lean on it; with a full break, it is impossible to raise the leg straight: the thigh rises, and the lower leg sags.Hemarthrosis does not occur with this injury. With this form of stretching of the knee ligaments, treatment should be carried out by a surgeon.
The most typical complication in this type of injury is hemarthrosis – hemorrhage in the joint. In this case, the knee ligaments are stretched, puncture of the knee joint cavity is indicated in order to remove blood from it. To reduce swelling and hemorrhage in the area of ​​knee injury, UHF therapy is prescribed. A good result is given by warm baths, exercise therapy, massage of the muscles of the injured limb, tight bandaging or other methods of fixation.These procedures are required for the first three weeks after injury. If, after that, what is called “drawer” by doctors, ie, instability of the kneecap, is observed, then, most likely, it is necessary to treat the sprain of the knee joint in the form of a surgical intervention.
In severe cases, with a rupture of the cruciate ligament and meniscus ligaments, an operation is allowed to eliminate the defect that has arisen by arthroscopy. Surgical treatment is also indicated for a complete rupture of the lateral ligament.Often, even an experienced surgeon is not able to make an accurate diagnosis, complete or incomplete rupture, without X-ray diagnostics. Conservative treatment involves, first of all, the use of plaster clamps, which hold the joint at an angle of 170 °.
In sprains of the knee ligaments, which are not complicated by pain and hemarthrosis, the ability to work is usually restored after 7-10 days.

Elbow joint ligament sprain.

Tennis Elbow.A complication that arises from constant sports stress on the joint is expressed by a sensation of pain along the outer surface of the elbow joint. The name is due to the fact that very often this pathology occurs in professional tennis players. Since the muscle is attached to the base of the metacarpus of the middle toe, any increased resistance movement of the middle toe immediately causes pain in the elbow and forearm.
Golfer’s Elbow. The complication is formed as a result of constant ruptures of the fibers of the tendons of the flexor muscles of the forearm and the ligaments of the elbow joint, which is directly related to the stretching of the ligaments of the elbow joint.
Baseball elbow. Complication as a result of systematic repetitive movements of the elbow in a trajectory similar to throwing a ball. In the victim, micro-tears of the muscle tendons are noted.
Prevention: in order to prevent sprains of the elbow joint, avoid full extension of the elbow “all the way” during training, there should be a small reserve, especially during throwing or shock movements.

Sprain of the ligaments of the shoulder joint, stretching of the ligaments of the arm.
The shoulder joint consists of the following parts: the humerus, scapula and clavicle.The rotator cuff connects the scapula to the humerus. Formed by the tendons of the following muscles: infraspinatus, supraspinatus, subscapularis, small round. Tendons attach the muscles to the bones of the shoulder. Ligament sprains should not be confused with tendon injuries, which can cause the collarbone to tear. In the glenoid cavity of the scapula, or glenoid cavity (second name), the head of the humerus is fixed by these muscles. The glenoid cavity is shallow and flat in shape. The articular capsule itself is a closed connective tissue sac, it is located around the articular ends of the bones.The cavity of the capsule is filled with synovial fluid, the function of which is to moisturize the articular surfaces. The joint capsule is reinforced with ligaments on the outside. The joint capsule of the shoulder joint differs from others in greater freedom, due to which the shoulder can perform a wide variety of movements. Ligaments prevent excessive angular deviations of the upper limb. If the limit of their strength is exceeded, the ligaments of the hand are stretched, which is often combined with a dislocation.
Shoulder sprains are usually caused by indirect effects.The clinical picture depends on the degree of damage. Sprains of the shoulder joint differs from other sprains in the absence of pronounced edema.
Treatment: novocaine is injected into the stretch zone of the arm. The arm is immobilized with a Dezo bandage. In case of significant damage, the limb is placed on the abduction splint. After three days from the moment of injury, physiotherapy and exercise therapy are prescribed. Initially, analgesic therapy with joint immobilization is indicated. Then suction massage and hydrokinesitherapy are prescribed.
Sprains of the shoulder ligaments can lead to instability. If it is complicated by dislocation or subluxation of the shoulder joint, the result may be a dystrophic process in the soft tissues of the periarticular zone. This process is called humeroscapular periarthrosis.

Sprain of the ligaments of the neck and lower back

Sprains of the ligaments of the neck or lower back are often combined with stretching of the back muscles. Since these injuries are rather difficult to distinguish by symptoms from each other (in the medical literature, the general term “soft tissue injury” of the back is often used).
In the case of injuries of the lower part of the spine, a risk factor is poor development of the muscles of the lower part of the trunk, which can be caused by both already suffered injuries or pathologies, and banal lack of training. Increased body weight also plays a negative role. The increased load on the lower spine associated with obesity, less often with pregnancy, leads to the appearance of chronic compensatory curvature of the lower back.
Sprains of the ligaments of the neck and lower back are statistically the most common cause of back pain in initially healthy people who do not suffer from chronic pathologies.Since the ligaments, especially the spine, are poorly supplied with blood, the process of their healing takes at least one and a half months, in rare cases stretching for up to a year.
Treatment of spinal ligament sprains is most often assumed to be conservative, primarily associated with the use of analgesics, anti-inflammatory drugs, physiotherapy. Rest is mandatory, in some cases, it is shown to fix the affected spine, neck or lower back, using a corset, including during rehabilitation therapy.

90,000 Ligament sprains – symptoms, treatment, prevention, causes, first signs

General information

Depending on the intensity of the traumatic force, partial damage to the integrity of individual fibers, rupture with a complete break of the ligament along the length of the ends and separation, if the ligament breaks off at the site of attachment to the bone. Sometimes, together with the ligament, a bone fragment comes off – an avulsion fracture.

Related news

In children in a situation similar to adults, a bone fracture occurs more often, but the ligaments remain intact.

In most cases, rupture of individual fibers of the ligament occurs as a result of movement in the joint, which exceeds its physiological limits. The area around the damaged joint is swollen and sore, especially with movement.

Sprains most often occur in the ankle and knee joints, finger joints, and wrists. In some cases, a bone displacement, crack, or fracture is mistaken for a strong sprain. Therefore, if in doubt, you should consult a doctor in order to accurately diagnose and obtain adequate therapy.

Causes of sprained ligaments

Severe sprain or rupture of the ligament with a sudden jerk (for example, with a dislocated ankle) or severe injury from a fall or slide.

Symptoms of sprain

• joint pain;
• swelling and redness;
• restriction or impossibility of movement due to severe pain;
• in severe cases, joint deformity.

Complications

• damage to tendons (a rigid fibrous structure that connects muscles to bones) or muscles;
• cracks or fractures of bones;
• With repeated sprains, a weakened joint.

First aid for sprains

After injury, place an ice pack on the injured joint as soon as possible to reduce swelling and pain. Wrap an elastic bandage around the joint.

Lift the injured joint above the level of the heart, while the swelling will subside and the pain will ease. Take your regular pain relievers.

When the swelling subsides, you can start making baths with warm water.

When the pain has passed, begin to gently knead the joint (rotate, move from side to side).But do not load it while there is pain and swelling. Healing takes from 6 weeks to 6 months. Vigorous movement of the joint before recovery often leads to repeated stretching.

Consult your doctor if:

• you suspect a bone displacement or fracture,
• if pain and swelling persist for more than 3 days, despite all measures,
• if there is deformation of the joint or discoloration of the skin above it.

What a doctor can do

The doctor will order an X-ray of the joint to detect a bone displacement or fracture, and will correctly fix the joint to ensure that the joint remains immobile while the injury is healing.Surgery is performed to repair severely torn ligaments or tendons.

Preventive Measures

• When playing sports, wear suitable and comfortable clothing (eg low rubber basketball boots).
• Avoid wearing high-heeled shoes.
• Watch your feet when walking on rough or chipped surfaces.
• Maintain a healthy weight. Excess weight causes increased stress on the joints.
• Exercise regularly to strengthen your ligaments and muscles.

Found an error? Select it and press Ctrl + Enter.

Prevention and treatment of sprains and tendons

Despite the precautions, no one is safe from sprains. Anyone who is even a little friendly with physical education, is engaged in physical labor and twisted his leg (especially many of the latter) will agree with this.

This is what happened to me.Somewhere my attention was dulled, I hoped for “maybe” and this is the result: a sprain. To be precise, stretching the tendon at the bottom of the bicep.

Someone might say: tendons and ligaments are different things. I agree. Roughly speaking, ligaments connect bones to joints, and tendons connect bones to muscles.

Despite some differences in function, they have much in common: they are composed of collagen, other connective tissues, including elastin, and water. Therefore, the treatment of sprains and tendons is carried out according to a similar scheme.

Let’s determine how to prevent and what is the treatment for sprains and tendons, if such an attack happened.

Prevention of sprains

1) The main commandment of a sports fan is a mandatory warm-up. For details on why and how it should be done, as well as sample warm-up exercises, see here.

2) Develop the articular-ligamentous apparatus. For this, isometric gymnastics is best suited (and so many believe), which you can read about here.

Mandatory exercises for stretching muscles and ligaments, which easily fit into morning exercises (how to do exercises correctly, see here).

Having well-developed ligaments and tendons, even if the leg is tucked strongly, it is possible to do without injury. Whereas a person who is far from physical education and sports will completely pull the veins, or even receive more serious damage.

3) Listen to your body and analyze the sensations, because stretching is easy to confuse with muscle pain after exercise (muscle pain is discussed in this article).

4) Knowing about the “weakness” of the joint or muscle, a support bandage should be applied before training.

4) Eat healthy and foods that help strengthen the tendons. This will be discussed below.

Treatment of sprains and tendons

1) Apply cold to the damaged area if the injury occurs simultaneously. Ice is effective in the first two to three days after it, especially if there is swelling.

2) Secure the injured area with a bandage .

3) If there is a suspicion of more serious damage, and not a trivially pulled core, see a doctor .

4) Use anti-stretch ointment . Apizartron always saved me, although I have to put up with a specific smell. Many people advise Dolobene gel and Nikoflex.

5) At least 3 days after the injury, you can start heating it with paraffin . It is impossible to carry out thermal procedures earlier than this date!

Locomotor activity after stretching

If the injury is light (no bruising, swelling and little pain), light warm-up exercises can be started after a couple of days.

With moderate severity (there may be swelling, bruising, movements are accompanied by rather severe pain), warm-up movements should be approached very carefully and not earlier than four days after injury.

Exercises should not be performed through pain! Increase the load (weight and amplitude) gradually. Increased caution until complete recovery.

During the recovery period , it is recommended to focus on aerobic sports , in particular running, or Nordic walking with sticks.

Sleep a sufficient amount of time , because during sleep the body “patches” problem areas.

Depending on the state of health and age , rehabilitation can take up to one and a half months. Usually, the older the longer. Although there are such “grandfathers” and “grandmothers” who will give odds to many boys and girls.

Nutrition in the prevention and treatment of sprains and tendons

1) Drink enough water, because our veins “love” water and are 70% water.

2) Food must contain foods rich in collagen. We recommend sea fish and seafood, turkey meat, green vegetables.

3) Vitamin C ensures the normal functioning of the connective tissue, which includes collagen and elastin.

4) Omega 3 fats help in the repair of damaged tendons.

————-

And more… No treatment for sprains, no ointment for sprains will help if you take care of yourself without a positive attitude and confidence in overcoming any health problems. Whoever really wants, the universe helps him!

George Riddler

90,000 Sprains: elimination of complications, prevention

Prevention allows you to exclude all kinds of diseases even before they appear. In addition to diseases, prevention of injuries, such as sprains, may be appropriate.No one is immune from this kind of injury, but there are certain preventive measures that reduce the risk of their occurrence.

Stretching is not only a lot of athletes; quite often people twist their leg ridiculously, resulting in a sprain. The injury is painful and takes a long time to fully recover. What preventive measures will help, as well as what should be done in the event of an existing sprain, we will find out in the article.

Prevention measures for sprains

Ligaments are connective tissue between bones, made up primarily of elastin, water, and collagen.Prevention measures are mainly aimed at strengthening and developing them.

With regard to sports activities. You can start performing basic exercises only after a good warm-up. To warm up the body, walking is suitable, after which you need to thoroughly work out all the joints. For this, rotational movements will be used. The entire warm-up usually takes about 15-20 minutes.

For prevention, it is necessary to devote time to strengthening the ligamentous apparatus.Isometric gymnastics, the exercises of which are replete with the Internet, may be suitable for this. This type of sports load strengthens the ligaments and tendons, making them more enduring. Also, after any workout, you need to stretch all muscle groups, which will have a beneficial effect on the health of the joints. If the ligaments are trained, even a significant twist of the leg may not do much harm to the ligaments, while an untrained person can get serious injury in the same case.

Trust your own body sensations as the basis for prevention. You need to monitor your own feelings during training, you should not make sudden movements under the influence of a heavy load. By monitoring your own body, you can identify its weak points. To prevent injury, you need to put a supporting bandage on them before loading.

Nutrition is also important to strengthen the ligaments. There are some elements, the use of which will speed up the process.

Nutrition to strengthen the ligaments

For the normal life process of the body, a sufficient amount of moisture is needed, namely pure water without impurities. Drinking plenty of fluids is suitable for both prevention and treatment of sprains. A sufficient amount of water for an adult ranges from 1.8 to 2.2 liters, depending on the individual characteristics of a person.

It is necessary to organize the intake of a sufficient volume of collagen, which is a constituent part of the ligament tissue, into the body.The substances necessary for its synthesis in the body are found in turkey meat, fatty sea fish, green vegetables, etc.

Vitamin C is a substance that ensures the proper functioning of connective tissue cells. Its frequent use will reduce the risk of injury.

Also, omega-3 polyunsaturated fatty acids contained in sea fish, nuts and vegetable oil help in the healing of damaged ligaments and other tissues of the human body.

Health and prevention of complications, first aid

Treatment and prevention are closely related. Even immediately after tissue injury, prevention of complications should be used as a treatment. First of all, it is necessary to apply cold to the damaged surface. In this case, ice or special hypothermic bags, which can be purchased at any pharmacy, will do. The cold will help prevent swelling in the form of swelling from increasing, reduce it in volume.In the future, for convenience, you can use special cooling ointments.

In order not to aggravate the situation during movement, it is necessary to fix the damaged area of ​​the body in a certain position, immobilize it with a bandage, without squeezing the place of swelling too much.

As a treatment and prophylaxis, in the first 3 days after the injury, it is better not to warm the affected area, it can be treated with ointment or gel with heparin – Heparin ointment, Lioton, Dolobene.After all the above actions, it is necessary to show the injured part of the body to the doctor as soon as possible, if necessary, take an X-ray to eliminate the likelihood of more dangerous injuries.

Treatment and prevention: regulation of motor activity in case of pre-existing injury

After injury, the healing period takes time. At the same time, recovery measures, carried out correctly, will speed up the process of “getting back on your feet.”

• If there is no swelling, bruising, and the pain is relatively tolerable, this damage is considered minor, and rehabilitation exercises can be done already 3-4 days after the injury.
• If there is swelling, and any movement is accompanied by sharp severe pain, these are moderate sprains. Treatment and prevention of complications is slightly different. Warm-up movements can be done only with the permission of the attending physician, perform them with extreme caution and not earlier than on the 5th day after injury.
• When doing the exercises, you should pay attention to your own feelings. Exercise is not done through pain. In this case, the risk of injury can only be aggravated. A person should feel comfortable, no sharp pain. Each time you need to consult a qualified specialist about increasing the load or the amplitude of the exercises.
• As the main recovery activities, light walking or walking with poles is most often practiced, since it is with this type of load that the detrimental effect on the joints is minimal.
• Adequate healthy sleep is essential for recovery. During sleep, all the restorative properties of the body are activated. It is at night, when a person is sleeping, that active regeneration and restoration of damaged body cells takes place.
• The duration of rehabilitation measures is often from a month to one and a half. The speed of recovery depends on the severity of the injury, as well as the individual characteristics of its carrier. Namely, age, health, nutrition, the presence of certain diseases.

In the prevention and implementation of recovery measures, a positive attitude, the desire to develop, to be better and stronger plays an important role. There is nothing incurable in such a trauma, but as they say: “patience and work will grind everything,” so prevention and prevention again.

How to prevent muscle strain – symptoms and treatment

Often we come to the gym for significant results, wanting to make progress at any cost. In this youthful fervor, we rush from one projectile to another.Entering the hall, we immediately lay down under the bar, hung with a lot of pancakes. It is a very common mistake for athletes to start their main workout without warming up. Injury or muscle strain can result from this approach. But this is only one side of the cold start. When we warm up properly, our muscles warm up, tone up and become ready for an increase in the load. Tendons become more elastic and we are ready to break new personal records.Stretching can result in improper exercise technique with excessively fast and vigorous movements. Do not take on a load that is disproportionate to our capabilities. A gradual increase in working weights is the only effective way to build both muscle mass and strength.

A muscle strain may have the following symptoms:

• if several fibers are torn – slight pain;
• joint swelling – pain of moderate intensity;
• rupture of ligaments, severe pain;
• subcutaneous bleeding;
• swelling.

The recovery and treatment process can be quite lengthy, depending on the severity of the injury. Minor injuries can be treated at home. Serious injuries require outpatient treatment.

Stretching the muscles – first aid:

1. Apply an ice pack for 20 minutes on the injured area. A towel should be placed under the bag to prevent frostbite of the skin. Cold compresses should be applied for 48 hours.It is important to immobilize the damaged area.
2. Apply an elastic bandage to the injury site.
3. After 48 hours, replace the cold with warm compresses, you can take a warming bath.
4. Treatment of muscle strain requires the use of various drugs – gels, ointments, injections, which contain anti-inflammatory nonsteroidal substances. After a while, after consulting a doctor, you need to start doing therapeutic exercises and massage.

Complete rupture of the ligaments requires surgery.

Preparing for the main workout

Warm up the legs and core muscles on the treadmill – 10 minutes at an easy pace.
It is necessary to warm up the piriformis muscle. An unheated piriformis muscle can give rise to the problem of sciatic nerve neuropathy. The piriformis muscle is located in the internal group of the pelvic muscles. Lifting something heavy can injure the lower back and piriformis. In this case, the pain will be given to the area of ​​the buttocks and lower back.
To neutralize the threat – perform two sets of 10 squats.Then we make circular movements with the body and pelvis in order to properly warm up the muscles.
Jumping in place will increase your heart rate. A fast heart rate is essential for strenuous exercise to be ready for changes in blood pressure.
Circular swings with hands and forearms will prepare joints and ligaments for stress. Circular kicks, toes touching the floor on straight legs, toe raises are necessary warming up exercises before the main workout.

Recommendations

Always do heavy sets with a partner who can back you up. In the event of a sharp unpleasant pain, shout to your partner to take the weight on himself – do not try to squeeze it yourself – this will make it even worse. Follow the technique carefully. Each exercise should be technically sound – don’t chase heavy weights to the detriment of technique – take a working weight where you can correctly complete the set from start to end of the movement phase. This will not only prevent possible injury, but also improve the effectiveness of training.When performing any exercises with an upright body position, make sure that your back is straight. Working with weight with the back bent into the letter “C”, you can get a stretch in the muscles of the lower back.

If it is cold in the hall or outside, wear a warming jacket. Sometimes even a good warm-up will not be able to compensate for the low temperature in the room where you plan to play sports. Clothing will help keep your muscles warm and keep them cool.

If you liked the article, share it with your friends in social media.networks. And I say goodbye to you, see you soon!

Passive stretching – injury prevention

Video lesson from PRO: Pyotr Tyushkevich and Alexey Kashin on a set of stretching exercises

Download in format: iPod / iPhone 3GP WMV View in HD quality: HD 720p

I’m sure no one doubts that stretching is beneficial. However, many also have negative experiences when after stretching exercises appeared muscle pain, and the expected flexibility, on the contrary, decreased.

And if for ordinary life it is possible to do without the maximum range of motion in the joints, then in sports an extra centimeter of joint mobility can be decisive. Therefore, the question of the correct stretch is relevant.

The stage of preparation in modern sports takes a long time, against the background of ever increasing physical exertion, the problem of quick recovery arises. Training and competitive loads often exceed the adaptive capabilities of athletes.In such a situation, the athlete will inevitably face the possibility of injury.

If fatigue (overexertion) becomes chronic, then the situation develops into pathological changes. Fatigue in the muscles is accompanied by shortening and thickening (the muscle is “clogged”). Stretching, done correctly, should, on the contrary, reduce the diameter of the muscle, lengthening and relaxing, i.e. in theory to promote recovery.

Introduction

Adaptation of the muscular system to physical activity is the basis of the training process.The need for appropriate recovery is the key to successful improvement in the functional state of an athlete. Improving athletic performance depends on the right balance between physical effort and recovery. If an athlete violates this balance, then the phenomenon of overtraining occurs, but, which is especially important – microtrauma of the muscular system. Exercising at maximum intensity causes symptoms of muscle stress, which requires the need to reduce the amount and intensity of work.

The inability to recover quickly causes acute microtrauma to the ligaments and muscle tissue. Such microtrauma causes subsequent inflammation. Inflammation can occur as a result of maximum stress during work with maximum load or constant long-term exposure to a specific muscle group.

During training, two types of pain sensations occur: temporary pain and delayed pain sensation. Temporary pain is caused by metabolic changes associated with the accumulation of lactic acid, and it disappears during the recovery process during rest between separate series or after a training session.Low-intensity exercise after exercise, such as walking or cycling, increases blood circulation and removes lactic acid more intensively.

The widespread belief that lactic acid is a pain-causing factor for two to three days after exercise is unfounded. Muscle lactate is known to return to normal within 30-60 minutes of recovery. Microtrauma caused by tissue damage is a source of delayed pain.This symptom manifests itself several hours or one day after training, the greatest pain is felt on the second or third day and disappears after five to seven days of rest. It is assumed that strength work can provoke processes similar to inflammatory ones, similar in structural changes, but in terms of the total volume they will be insignificant. Muscle changes are characterized by several structural and morphological abnormalities. Such changes are usually corrected within five days.
Muscle recovery depends on the duration and intensity of the training program and the type of exercise used. An exercise in which a tense muscle is stretched usually leads to the greatest changes in muscle tissue and, accordingly, causes the most pain after the exercise and the entire workout in general (negative work, for example, slowly sinking into a squat). Other authors report the greatest changes in muscle structure after exercise at 75% of maximum aerobic capacity for two hours.

Delayed muscle pain can be acute or chronic. They depend on recovery after a lot of physical activity, that is, how balanced the recovery processes are with the level of damage received. In the case of a favorable course of the recovery process, the body adapts to physical stress and enters a higher level of functioning; if the balance is disturbed, the process becomes chronic.

Stretching is aimed at restoring the structure and normal functioning of tissues.An important detail is that the treatment is carried out in conjunction with training activity during the entire recovery period. If the methods used are too aggressive and the muscle tissue is inflamed, then athletes can constantly find themselves in a situation of balance between the inflammatory and repair process.

The idea of ​​proper stretching before and after training lies in the value of maximum tissue strength. The discrepancy between the strength of muscles and tendons suggests that tears at the moment of maximum stress occur in the region of the muscle and tendon junction.If the connective tissue is already injured as a result of excessive use of the training exercise, then it is not effective to apply special recovery procedures that cause pain.

The development of an appropriate stretching rehabilitation program should include the following components: intensity, frequency and duration of stretching, observing the principles of stability, balance and constant control. If the training is carried out correctly, then the integrity of the connecting elements is preserved and the recovery process serves to create a “reserve of flexibility”.This reserve allows further use of stronger voltages without injury as a result of overload. Stretching also helps to improve the dynamic quality of flexibility and other forms of its manifestation.

Stretching reduces muscle tension by increasing circulation and conduction of nerve impulses. Passive stretching is used for post-traumatic rehabilitation of the muscle-tendon junction. Gentle passive tension can accelerate the treatment of articular cartilage and periarticular tissues such as the bursa, ligaments and tendons.Although this applies to postoperative treatment, in the event of an injury, stretching should have the same positive effect. Passive stretching without pain in the early stages of recovery promotes more successful development of collagen structures and elastic fibers.

Thus, it is necessary to emphasize the positive effect of careful stretching on the nature of muscle tissue recovery after intense and prolonged load.

It has been determined that for the normal functioning of the muscular system, an appropriate constant relationship between muscle tension and tendon resistance is necessary.Muscle-tendon cells must be well adapted to the changing nature of various locomotions. In particular, they must withstand sharp and strong movements. In conditions of fatigue or insufficient strength of muscle groups, the elastic capacity of the cells of the transition from muscle to tendon decreases, which ultimately leads to traumatic stretching. Tissue strength is key to understanding the nature of stretching exercises used to prevent inflammation. Muscle strength is 55.41 kg / cm?, While the strength of the tendon is from 605.64 to 1264.53 kg / cm ?. It was found that constant cyclic tension with a force equal to 50% of maximum strength leads to muscle tear and muscle shortening.

Dynamic efforts, manifested in the process of performing exercises (tension, compression, stretching, rotation, bending), determine the nature of changes in the cells of the transition from muscles to tendons. The use of stretching allows you to regulate the state of these cells, bringing them to their normal appearance after strong stress.

Intensity

Reconstructive stretching is always performed at a low intensity level (30 – 40% of the possible maximum tension). This intensity is lower than previously suggested. The proposed level develops the ability to stretch the joint in the tissues of the ligaments and tendons. Similar to microtrauma, stretching acts at the level of cells. Without causing deformation, this method activates specific receptors in muscle and tendon tissue. In this case, the muscle fibers are slightly stretched, and the tendon fibers are only tensed.

Stretching helps the injured tissues to recover and renew, and also helps to fade the formed scars. In the event that the formed scar has formed a long time ago, the phenomenon of compression occurs, the development of which leads to strong tissue tension. In the event that the athlete aggressively stretches the damaged area, he further activates certain tissue receptors.

When using restorative stretching, it is possible to act bypassing painful areas and, thus, accelerate the process of recovery and regeneration.When using stretching, pain should be avoided, as this activates the sympathetic nervous system, increasing muscle tone. Doing so can lead to longer recovery times and even increased trauma.

Frequency of actions

To develop the quality of flexibility, athletes must stretch at least twice a day, and also stretch each muscle group three times during the training session.Repetition of these movements is extremely important. Learning movements and the development of motor qualities, both for young athletes and for adults, require a significant number of repetitions. Repeated actions stimulate the central nervous system to create a pattern of movement that becomes automatic.
The continuing development of the quality of flexibility changes the elasticity of tendons and muscles, increasing the sensitivity of the receptors at their junction.
Constant flexibility exercises promote faster recovery from workouts.An electromyographic study revealed a decrease in the phenomenon of fatigue, as well as relief of pain after stretching exercises. Changing the functional nature of movement reduces the likelihood or severity of possible injury. In conclusion, it must be reiterated that the frequent use of stretching exercises will help to avoid the phenomenon of injury due to the development of specific fatigue after exercise.

Duration of exercise

The optimal duration of holding the muscle in a stretched state is 60 seconds.On average, the stretching process progresses from the center of the muscle to the tendon in 30 seconds. If the stretching exercise lasts 10-15 seconds, then the effect is only on the muscle tissue and does not affect the tendons and ligaments, which are largely responsible for the quality of flexibility.
Studies in the United States of America to study the most time-efficient stretching have shown that 60 seconds passive stretching has the greatest impact on flexibility performance.During the 3-month experiment, the group in which the subjects spent 60 sec. static exercise, increased joint flexibility 2.4 degrees per week, group doing 30 sec. stretching – 1.3 degrees, and the group that spent 15 seconds. exercise only 0.6 deg.
Studies have shown that extending stretching over 60 seconds leads to excessive muscle tension. Long-term stretching of the muscle with low intensity (the muscle is slightly lengthened compared to the usual state) has the greatest effect on the sensitive ends in the tendons.
Consecutive changes in the functioning of the muscular system have a positive effect on overall athletic performance.

Use

The purpose of passive stretching is to change the functioning of muscles and ligaments, as well as reduce inflammation after strenuous muscular work. This method is not a specific warm-up exercise where flexibility exercises are aimed at preparing the neuromuscular system.After completing a training session, it is necessary to allow the body to return to its original state. However, the stretching procedure should only begin two hours after training. It is important that the body stabilizes more thoroughly. It is at this point that the athlete begins to experience pain and muscle tension. In order to prevent possible injury and the occurrence of chronic relapses at this point, passive stretching must be used.

Conclusion

With intense training, changes in the structure of the muscle-tendon connection are possible, leading to injury.The body’s ability to prevent possible injuries in order to have time to recover to subsequent loads is one of the decisive factors in the training of an athlete. Thus, it is necessary to develop special programs for the recovery and treatment of received microtraumas. Unlike methods that often cause pain, passive stretching during use suppresses the response of the sympathetic nervous system, and also normalizes the divisions of the muscle and tendon joints, which can become inflamed due to the work done.Thus, the introduction of passive stretching into the practice of sports training makes it possible to apply higher training loads and increase sports results.

Well, now what is all this about:
– to accelerate the recovery and decrease pain in the muscles that appeared after strength training, aerobic exercise is shown (walking, slow jogging, a bicycle of low power for 15-20 minutes) at the end of the workout.
Goal – to normalize muscle lactic acid levels.
– Passive stretching helps repair tendons and muscles. Helps relieve delayed muscle pain that occurs 2-3 hours after exercise. Therefore, passive stretching exercises should be planned 2 hours after the end of the workout.
– When doing stretching exercises, pain should be avoided.
– in time, keeping the muscle in a stretched position is most effective from 30 to 60 seconds.
– It is advisable to do passive stretching regularly twice a day.

From the article: Microstretching – a new recovery and regenerstion technique www.