When you over train it physically, you may experience
sudden pain and swelling around a muscle or a joint. This
may occur when you stretch too far, change direction or
slow down abruptly, land awkwardly, or collide with another
person during a sporting event. The injury you have may be
a sprain or a strain. Here's the distinction:
A sprain is a stretching or tearing of ligaments. Ligaments
are tough bands of fibrous tissue that connect one bone to
another. They help to stabilize joints, preventing
excessive movement. Sprains are frequently caused by rapid
changes in direction or by a collision. Common locations
for sprains are your ankles, wrists and knees. A Strain is
a stretching or tearing of muscle. This type of injury
often occurs when muscles suddenly and powerfully contract
— or when a muscle stretches unusually far. This is
called an acute strain. But overuse of certain muscles over
time can lead to a chronic strain. People commonly call
muscle strains "pulled" muscles. Hamstring and back
injuries are among the most common strains. Treatment
depends on the severity of the injury. Many times,
self-care measures and over-the-counter pain medications
are all that you'll need.
Signs and symptoms
Sprains and strains vary in severity. Signs and symptoms
depend on the severity of the injury.Sprains can cause
rapid swelling. Generally, the greater the pain and
swelling, the more severe the injury.
Mild ligament stretches excessively or tears slightly. The
area is somewhat painful, especially with movement. It's
tender. There's not a lot of swelling. You can put weight
on the joint.
Moderate is when fibers in your ligament tear, but they
don't rupture completely. The joint is tender, painful and
difficult to move. The area is swollen and may be
discolored from bleeding in the area. You may feel unsteady
when you try to bear weight on your leg.
Severe one or more ligaments tear completely. The area is
painful. You can't move your joint normally or put weight
on it. If you try to walk, your leg feels as if it will
give way. The joint becomes very swollen and also can be
discolored. The injury may be difficult to distinguish from
a fracture or dislocation, which requires medical care. You
may need a brace to stabilize the joint or surgical repair
in certain ligament injuries. Strains
Signs and symptoms of a strain:
Mild strain pain and stiffness that occur with movement and
may last a few days.
Moderate strain partial muscle tears result in more
extensive pain, swelling and bruising. The pain may last
one to three weeks. Severe Strain Muscle is torn apart or
ruptured. You may have significant bleeding, swelling and
bruising around the muscle. Your muscle may not function at
all, and you may need surgical repair if the muscle has
torn away completely from the bone.
Causes: sprains and strains occur commonly, and most result
in minor injuries.A muscle becomes strained or pulled
— or may even tear — when it stretches
unusually far or abruptly. This type of injury — an
acute strain — often occurs when muscles suddenly and
powerfully contract. A muscle strain may occur when you
slip on ice, run, jump, throw, lift a heavy object or lift
in an awkward position. A chronic strain results from
prolonged, repetitive movement of a muscle.
A sprain occurs when you overextend or tear a ligament
while severely stressing a joint. You may sprain your knee
or ankle when walking or exercising on an uneven surface. A
sprain also may occur when you land awkwardly, either at
the end of a jump or while pivoting during an athletic
activity.
Risk factors factors contributing to sprains and strains
include:Poor conditioning. Lack of conditioning can leave
your muscles weak and more likely to sustain injury. Poor
technique. The way you land from a jump — for
example, when skiing or practicing martial arts — may
affect your risk of injury to a ligament in your knee
called the anterior ligament (ACL). Landing with an inward
rotation at the knee ("knock-kneed" position) can
predispose you to an ACL sprain. Fatigue. Tired muscles are
less likely to provide good support for your joints. When
you're tired, you're also more likely to succumb to forces
that could stress a joint or overextend a muscle. Improper
stretching and warm-up. Properly warming up and stretching
before vigorous physical activity loosens your muscles and
increases joint range of motion, making the muscles less
tight and less prone to trauma and tears.
When to seek medical advice:
Popping sound
You may hear a popping sound when your joint is injured;
you may have considerable swelling about the joint and be
unable to use it. On the way to the doctor, apply an ice
pack.
Inability to bear weight
You're unable to bear weight on an injured joint because of
a feeling of instability or pain.
Severe sprain
Inadequate or delayed treatment may cause long-term joint
damage or chronic pain. For a strain Seek medical help
immediately if the area quickly becomes swollen and is
intensely painful or if you suspect a ruptured muscle or
broken bone. Also call your doctor if the pain, swelling
and stiffness of less-severe strains don't improve in two
to three days
Screening and diagnosis
With both sprains and strains, the discomfort in the area
is the key to diagnosis. Examination may reveal swelling,
bleeding in the joint or muscle, and tenderness. Your
doctor may order an X-ray to rule out a fracture or other
bone injury as the source of the problem.
Treatment
Treating a sprain or strain depends on the joint involved
and the severity of the injury. For mild sprains and
strains, your doctor likely will recommend basic self-care
measures and an over-the-counter pain reliever such as
ibuprofen (Advil, others) or acetaminophen (Tylenol,
others).
In cases of a mild or moderate sprain or strain, apply ice
to the area as soon as possible to minimize swelling. In
cases of severe sprain or strain, your doctor may
immobilize the area with a brace or splint. In some cases,
such as in the case of a torn ligament or ruptured muscle,
surgery may be considered.
Prevention
Regular stretching and strengthening exercises for your
sport, fitness or work activity, as part of an overall
physical conditioning program, can help to minimize your
risk of sprains and strains. Try to be in shape to play
your sport; don't play your sport to get in shape. If you
have a physically demanding occupation, regular
conditioning can help prevent injuries.
If you're prone to sprains, taping, bracing or wrapping
knees, ankles, wrists or elbows can help while you're
recovering from injury and when you're first getting back
into your regular activities. It's best for many people to
regard taping, bracing and wrapping as short-term
protective measures. You can protect your joints in the
long term by working to strengthen and condition the
muscles around the joint that has been injured. The best
brace you can give yourself is your own "muscle brace." Ask
your doctor about appropriate conditioning and stability
exercises. Also, use footwear that offers support and
protection.
Self-care
For immediate self-care of a sprain or strain, try the
P.R.I.C.E. approach — protection, rest, ice,
compression, elevation. In most cases beyond a minor strain
or sprain, you'll want your doctor and physical therapist
to help you with this process:
Protection:
Immobilize the area to protect it from further injury. Use
an elastic wrap, splint or sling to immobilize the area. If
your injury is severe, your doctor or therapist may place a
cast or brace around the affected area to protect it and
instruct you on how to use a cane or crutches to help you
get around, if necessary.
Rest
Avoid activities that cause pain, swelling or discomfort.
But don't avoid all physical activity. Instead, give
yourself relative rest. For example, with an ankle sprain
you can usually still exercise other muscles to prevent
deconditioning. For example, you could use an exercise
bicycle, working both your arms and the uninjured leg while
resting the injured ankle on a footrest peg. That way you
still exercise three limbs and keep up your cardiovascular
conditioning.
Ice
Even if you're seeking medical help, ice the area
immediately. Use an ice pack or slush bath for 15 to 20
minutes each time and repeat every two to three hours while
you're awake for the first 48 to 72 hours. Cold reduces
pain, swelling and inflammation in injured muscles, joints
and connective tissues. It also may slow bleeding if a tear
has occurred. If the area turns white, stop treatment
immediately. This could indicate frostbite. If you have
vascular disease, diabetes or decreased sensation, talk
with your doctor before applying ice. Compression.
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