Sprains and strains: what’s the difference?
The difference between a sprain and a strain is that a sprain injures the ligaments (the bands of tissue that connect two bones together), while a strain involves an injury to the muscle or to the tendon (the band of tissue that attaches a muscle to a bone). Both sprains and strains may involve an overstretching to the tissues or, with more serious injuries, a tear.
Sprains
The most common location for a sprain are ankles, knees and wrist.
Sprains are classified by their degree of severity:
- Grade 1 sprain (mild): Slight stretching and some damage to the fibres of the ligament. There is slight swelling, no loss of stability and minimal loss of motion.
- Grade 2 sprain (moderate): Partial tearing of the ligament. There is moderate amount of swelling and loss of motion, some decrease of stability.
- Grade 3 sprain (severe): Complete tear of the ligament. This may cause significant instability in the joint. There is significant swelling and loss of movement and a marked decrease in stability
Pain, bruising, swelling, and inflammation are common to all three categories of sprains.
Initial treatment of sprains includes the RICE protocol of rest, ice, compression and elevation. If, after a few days, there is continued pain and swelling or difficulty weight bearing, there is a need for further medical assessment.
Mild sprains can be successfully treated at home and with physiotherapy, while severe sprains sometimes require surgery to repair torn ligaments.
Strains
Strains may occur due to overuse, overloading of the muscles or tendons, or from an injury such as a fall. Similar to a sprain, a strain may be a simple stretch of your muscle or tendon, or it may involve a partial or complete tear of the muscle and tendon.
Symptoms of a strain may include pain, muscle spasm, muscle weakness, swelling, inflammation, and cramping.
The recommended treatment for a strain is the same as for a sprain: rest, ice, compression, elevation and NSAIDs. This should be followed by simple exercises to relieve pain and restore mobility. Surgery may be required for a more severe tear.
Prevention of injury:
Injuries often occur when people suddenly increase the duration, intensity, or frequency of their activities. Many soft-tissue injuries can be prevented through proper conditioning and training. Other prevention tips include:
- Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. Add activities and new exercises cautiously.
- Warm up to prepare for exercise. Run in place for a few minutes or gently rehearse the motions of the exercise you will be doing. Warming up increases your heart and blood flow rates and loosens up muscles, tendons, ligaments, and joints.
- Drink enough water to prevent dehydration.
- Make cooling down the final phase of your exercise routine. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely.
- Stretch after exercise.
- Schedule regular days off from intense exercise and rest when tired.
- Avoid the “weekend warrior” syndrome.
Physiotherapy for strains and sprains:
Physiotherapy treatment may include:
- ice, heat, electrical modalities, acupuncture
- manual therapy,
- therapeutic massage and tissue release
- stretching
- Bracing, wrapping or taping
- Range of motion of the joint
- Strengthening of the muscles
- Proprioceptive and endurance training.
- Retraining for your sport
- Gait training
- Strengthening and stabilization home exercise program to prevent future injury as, once you have sprained or strained an area, you are much more likely to do it again in the future.
