Sprains and strains are among the most common soft-tissue injuries for people who run, train, play sport, or stay physically active. Both can come on suddenly, and what you do in the first few minutes shapes how quickly your body heals. Both respond to first aid that can be applied immediately, without specialist equipment, by anyone present at the time.
What's The Difference Between Sprains and Strains?
Sprains and strains are both soft-tissue injuries, but they affect parts of the body. A sprain is a stretch or tear to a ligament, the bands of connective tissue that connect bones to each other. A strain is a stretch or tear to a muscle or tendon, sometimes called a pulled muscle.
Signs and Symptoms of Sprains and Strains
The signs and symptoms of sprains and strains significantly overlap. Both injuries produce pain, swelling, and bruising at the site of injury. Your range of motion in the affected area is also reduced.
Sprains tend to produce joint-centred pain. You may hear or feel a pop or snap at the time of injury, and your joint may feel loose or unstable. Placing weight on it can be painful or impossible with a severe sprain.
Strains tend to produce a sharp, sudden pain at the time of injury, followed by tenderness, muscle spasms, and muscle weakness. A strain produces pain in the muscle or along the tendon rather than at the joint itself.
First Aid Treatment for Sprains and Strains
The first aid for sprains and strains prioritises protection, compression, and elevation in the first 24 to 48 hours. Before starting, remove any jewellery, watches, or tight clothing from the injured area.
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Protect. Stop the activity and help the person sit or lie down. Limit movement for the first one to three days following the injury, but avoid keeping it completely at rest; some movement is needed to restore full use.
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Elevate. Raise the injured limb and support it on something soft.
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Avoid anti-inflammatory medications. Inflammation is a part of the body’s natural healing processes. Using ice and anti-inflamatories can slow healing down.
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Compress. Wrap the injured area with a compression bandage firmly, but not so tight that it cuts off circulation.
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Educate. See a doctor for information relating to your specific injury.
Preventing Strains and Sprains
Sprains and strains are among the most preventable training injuries when your body is consistently prepared for the demands placed on it. A warm-up prepares your muscles, ligaments, and tendons for stress by increasing blood flow and preparing them for the sudden movements of exercise.
Your gear and how much training you do determines how much stress you’re putting on your soft tissue. Replace your shoes when the soles wear down and make sure you wear footwear suited to your sport or surface.
Your tendons and ligaments also need more time to adapt to new demands than your heart and lungs do, so increase how much you train by no more than ten percent each week to give them time to keep pace.
Get Trained
Sprains and strains are simple injuries with simple first aid treatments. The quicker the first aid, the shorter the recovery. But this response is only reliable when it’s been practised. Taking a first aid course gives you the ability to act on that practice when a real injury happens.
FAQs
What Is the Difference Between an Acute and a Chronic Soft-Tissue Injury?
An acute injury occurs suddenly. A chronic injury, also known as an overuse injury, develops gradually under repeated stress on the same tissues.
Can Bruising From a Sprain or Strain Appear Away From the Injury?
Bruising is caused by blood leaking from damaged vessels beneath the skin. Blood can track along tissue away from the injury site, which is why discolouration sometimes appears a day or more after the injury and in areas that were not directly affected.
Should I Use Heat As First Aid for Sprains or Strains?
After the first 72-hours, heat can be used to ease stiffness and support circulation during recovery. A warm pack or warm bath may help reduce residual pain and improve the range of motion.
