A sprain or a strain will take nine months to two years to become as normal as it will ever be. And thus, education from your health care professional on anatomy, healing timeframes, and bracing, in addition to range of motion and strengthening programs, are vital to a safe return to your normal level of activity in the quickest possible timeframe.
A sprain is an injury that affects a ligament. A ligament is a thick, tough, fibrous tissue that connects bone to bone. Commonly injured ligaments are in the ankle, knee, and wrist. The ligaments can be injured by being stretched too far from their normal position. The purpose of the ligaments is to hold your skeleton together in normal alignment and prevent abnormal movements. In cases when too much force is applied to a ligament, such as in a fall, the ligaments can be stretched or torn; this injury is called a sprain. Sprains are an acute type of injury and can range from a mild ligamentous stretch to a complete tear. Bruising, swelling, instability, and painful movement are common symptoms experienced after a sprain occurs. A common sprain is an injury we often call a ‘sprained ankle.’ This injury often occurs in activities such as running, hiking, and basketball. People will fall or step on an uneven surface (in basketball this is often another player’s foot) and roll their foot to the inside.
A strain is an injury that affects muscle or tendon. Muscles move your skeleton in a variety of ways. When a muscle contracts it pulls on a tendon, which is in turn connected to your bone. Muscles are made to stretch, but if stretched too far, or if stretched while contracting, an injury called a strain may result. Strains can also be caused by chronic activities that develop an overstretching of the muscle fibers. Pain, weakness, and muscle spasms are common symptoms experienced after a strain occurs.
Many sports place participants at risk for sprains and strains; these include football, basketball, gymnastics, volleyball, and many others. These injuries also often occur in normal everyday activities such as a slip on ice, a fall on your wrist, or jamming a finger. Repetitive activities may also cause a sprain or strain. While not all sprains and strains can be prevented, a few helpful tips can help you avoid these injuries:
- Stretching after you workout.
- Wearing proper footwear.
- Warming up properly before activities.
- Being extra careful on icy or uneven surfaces.
When to see a physiotherapist 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 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.
Physiotherapy can help treat a sprain or strain with rehabilitation to restore normal function. A custom program is created by a physiotherapist that prevents stiffness, improves range of motion, improves flexibility, balance, endurance and builds strength. Depending on the type of injury you have, you may go to physiotherapy for several weeks, or do the exercises at home.
Rebuilding strength is a 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.
To recap: 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 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.
