How to Take Care Of Strains and Sprains
Step awkwardly off a curb or trip in high-heeled shoes and you can sprain your ankle. Lift a heavy load incorrectly and you risk a strained back. Sprains and strains occur frequently and usually are minor injuries.
But do you know how to treat a sprain or strain for a speedy recovery and the least risk of reinjury or disability? Just remember the treatment acronym PRICE.
SPRAINS
A sprain is a stretching or tearing of ligaments. Ligaments are tough bands of elastic-like tissue that attach to joints, preventing excessive movement.
Ankle sprains are most common and are notorious for their tendency to recur.
A sprain may be mild, moderate or severe:
– Mild sprain. Fibers within ligaments are overstretched or slightly torn. You may feel minor pain and tenderness with touch or movement. There is little or no swelling. You can usually put weight on the joint, and X-rays are normal.
– Moderate sprain. Ligament fibers are torn but not completely ruptured. Pain and tenderness are moderate with some swelling and black-and-blue discoloration. It’s difficult and painful to move your joint.
– Severe sprain. One or more ligaments are completely torn. The affected area is painful, swollen and black-and-blue. You can’t move your joint normally or put weight on it.
STRAINS
A strain is a stretched or partially torn muscle. Strains often occur when muscles suddenly and powerfully contract.
Hamstring strains frequently occur in athletes such as sprinters who accelerate quickly. Back strains commonly cause back pain.
Factors contributing to strains include: poor conditioning, fatigue, weakness and improper warm-up before activity.
Strains may be mild, causing pain and discomfort when you try to move the injured muscle. More severe strains lead to pain, swelling, muscle spasms and bruising.
SELF-HELP TIPS
Treating a sprain or strain depends on the severity of the injury. In the case of a sprain, see your doctor to rule out a fracture or injury to a joint.
For immediate care of a sprain or strain, try the PRICE approach to self-help:
– Protection. Don’t “tough out” the pain or continue your activity. It’s wiser to rest (immobilize) the injured area. This helps prevent further injury.
– Use an elastic wrap, splint, sling, air cast, cane or crutches as recommended by your doctor or physical therapist.
– Rest. Avoid activities that cause pain, swelling or discomfort.
– Ice. Apply ice wrapped in a cloth or towel. Cover the ice pack with several layers of dry towels or a blanket for insulation. Or massage the area using ice frozen in a paper cup.
If you massage the area, apply the ice in circular motion, keeping it moving at all times. Use a wash cloth to grasp the ice, thus insulating your fingers from the cold.
The first stage of an ice massage is a sensation of cold. In a short time you may feel a burning sensation, followed by aching and then numbness. Usually it takes five to seven minutes to reach the stage in which numbness occurs. If the area turns white or blue, stop treatment immediately. This could indicate frostbite.
Apply ice for no more than 20 minutes several times a day. Don’t apply heat.
If you have vascular disease, rheumatism or decreased sensation, see your doctor before applying ice.
– Compression. Carefully wrap the sprained joint or strained muscle with a supporting bandage until swelling subsides.
Loosen the wrap if pain increases or if you experience numbness. Make sure the wrap is snug but not tight.
Compression decreases bruising and subsequent swelling.
– Elevation. Whenever possible, elevate the injured area above the level of your heart. Elevation helps limit swelling.
Continue with the PRICE treatment for as long as it helps your recovery.
After the first two days, gently begin to use the injured area. You should see a gradual, progressive improvement in the joint’s ability to support your weight or movement without pain.
Mild and moderate sprains usually heal in a week or two. If pain, swelling or instability persists, see your doctor.
Visit your doctor immediately if you have a severe sprain. Inadequate or delayed treatment of a severe sprain can cause chronic pain, swelling and “giving way.” This can lead to long-term joint instability and limitation of work or activity. Or there could be a bone fracture requiring prompt treatment.
Also, see your doctor right away if a strained muscle swells rapidly or you lose function of that muscle.
To reduce your risk of sprains and strains, avoid hazardous terrain. Also, do regular stretching and strengthening exercises as part of an overall physical conditioning program.
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