Ankle sprain is the most common injury involving ligaments, and knowing what to do once you've hurt yourself can make all the difference to recovery. Home care is the first step, but you may also need to see the doctor if the pain is severe.
What is happening
Few injuries are as sudden and painful as a strain or sprain. Within seconds, you can literally be sidelined when a muscle, tendon or ligament stops functioning normally. A strain occurs when you twist or stretch a muscle (often referred to as a 'pulled' muscle) or a tendon (the band that connects muscle to bone) beyond its limit. Usually the muscle stays intact although with severe injuries it can actually tear, split in two or shear away from its tendon (sometimes the ripping makes an actual 'popping' sound.) A strain typically occurs after you lift something heavy the wrong away or overstress your muscles sprinting for a bus, swinging a golf club or even running to catch a Frisbee thrown by your six-year-old. Strains affect the muscles in your back, harmstrings (at the back of your thighs), calves, groin or shoulders. They can also affect a previously injured muscle that has not been rehabilitated properly.
While a mild strain may not hurt too much at first, a sprain usually causes intense pain right away. It happens when a joint is force beyond its normal range of motion. Specifically, one or more ligaments--the strong bands of connective tissue that attach bones at the joint and support them--get overstretched and/or torn. Sprains are generally caused by a sudden force, usually a falling or twisting motion, or a sharp blow to the body that yanks a joint out of its normal position. Your ankles are particularly vulnerable although your knees and wrists can also be trouble spots.
LIKELY FIRST STEPS
What is happening
Few injuries are as sudden and painful as a strain or sprain. Within seconds, you can literally be sidelined when a muscle, tendon or ligament stops functioning normally. A strain occurs when you twist or stretch a muscle (often referred to as a 'pulled' muscle) or a tendon (the band that connects muscle to bone) beyond its limit. Usually the muscle stays intact although with severe injuries it can actually tear, split in two or shear away from its tendon (sometimes the ripping makes an actual 'popping' sound.) A strain typically occurs after you lift something heavy the wrong away or overstress your muscles sprinting for a bus, swinging a golf club or even running to catch a Frisbee thrown by your six-year-old. Strains affect the muscles in your back, harmstrings (at the back of your thighs), calves, groin or shoulders. They can also affect a previously injured muscle that has not been rehabilitated properly.
While a mild strain may not hurt too much at first, a sprain usually causes intense pain right away. It happens when a joint is force beyond its normal range of motion. Specifically, one or more ligaments--the strong bands of connective tissue that attach bones at the joint and support them--get overstretched and/or torn. Sprains are generally caused by a sudden force, usually a falling or twisting motion, or a sharp blow to the body that yanks a joint out of its normal position. Your ankles are particularly vulnerable although your knees and wrists can also be trouble spots.
LIKELY FIRST STEPS
- Rest ice, compression and elevation (RICE) of the injured areas.
- Aspirin and paracetamol for pain, and NSAIDs if there's swelling.
- For moderate to severe pain, X-ray to rule out a bone fracture or other more serious problems.
- Why do I need an X-ray?
- Will I recover fully?
- should I start wearing a brace to protect this joint?
- Is it okay to run even when I'm in pain?
These microscopic breaks in a bone, usually in the foot, shin or thigh, are an overuse injury often mistaken for a sprain. The fractures are caused by the repeated impact of running or jumping. Often the pain is mild at first, typically a dull ache that occurs during or right after exercise. When you continue the activity, however, the pain gradually increases. Fortunately stress fractures only rarely break through the bone so they don't require splints or casts to heal, just rest.
Treatments
Both strains and sprains are categorised--and treated--according to their severity. 'Mild' sprains and muscle strains, which involve minimal pain and swelling and little loss of function, can often be treated at home.A 'moderate' strain or sprain, which causes a good deal of pain and swelling and often bruising, should be X-rayed to see how bad the injury actually is. A 'severe' injury, which means you can't move the body part or put any extra weight on it, will probably require stabilisation and possibly even surgery if a ligament is torn.
You'll probably feel relief from a mild strain in a day or two, and it should heal completely in about a week; a mild sprain can take at least 10 days until you'r able to move the joint normally again. For a moderate strain or sprain, three to six weeks of recovery may be required. severe strains and sprains can require 8 to 12 months to
Treatment Options
LIFESTYLE CHANGES
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RICE method Rest, ice, competition, elevation early on.
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Heat Pads, packs or baths once swelling subsides.
MEDICATIONS
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Painkillers Prescription strength, depending on severity.
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Muscle relaxant For spasms related to injury.
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Corticosteroid injection To reduce swelling in severe injuries.
PROCEDURES
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Cast Immobilises injury to promote healing.
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Surgery For severe tears and other extreme injuries.
NATURAL METHODS
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Capasaicin cream For relief of pain in mild strains and sprains.
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Arnica/bromelain To lessen pain and swelling.
fully heal.Once the swelling and pain subside, you should start some gentle stretching and strengthening exercises (see on shortly) and/or make an appointment with a physiotherapist.---------------------------------------------------------------------------------------------------------------------------------------------
RICE method Rest, ice, competition, elevation early on.
----------------------------------------------------------------------------------------------------------------------------------------------
Heat Pads, packs or baths once swelling subsides.
MEDICATIONS
------------------------------------------------------------------------------------------------------------------------------------------
Painkillers Prescription strength, depending on severity.
------------------------------------------------------------------------------------------------------------------------------------------
Muscle relaxant For spasms related to injury.
-------------------------------------------------------------------------------------------------------------------------------------------
Corticosteroid injection To reduce swelling in severe injuries.
PROCEDURES
---------------------------------------------------------------------------------------------------------------------------------------------
Cast Immobilises injury to promote healing.
---------------------------------------------------------------------------------------------------------------------------------------------
Surgery For severe tears and other extreme injuries.
NATURAL METHODS
-----------------------------------------------------------------------------------------------------------------------------------------------
Capasaicin cream For relief of pain in mild strains and sprains.
--------------------------------------------------------------------------------------------------------------------------------------------
Arnica/bromelain To lessen pain and swelling.
TAKING CONTROL
- Support yourself right. If you're using a cane or one crutch for support when you have an ankle or knee injury, hold it on the uninjured side. This prompts you to lean away from--and lessen stress on-the injured side.
- Follow the up/down laws. just like saints and sinners, the good go up and the bad go down. So, for the best stability when negotitated stairs, start with the uninjuried 'good' foot when ascending and the injuried 'bad' one when descending.
- Pack in the protein. If you push yourself physically during a rehabilitation regimen, eat more protein to help repair muscles and ligaments. Choose healthy sources of protein such as poultry (without contain potentially restorative omega-3 fatty acids) and soy foods (soya beans, tofu, soy milk).
- Fallproof your life. It's worth the effort to prevent future sprains. Clear clutter from walkways, stairways, the yard and driveway, as well as the path to your bathroom (so you won't trip at night). Take your time getting out of taxis, cars and buses and crossing streets to avoid stumbling and tripping.
- Stick to the 10% rule. To prevent future muscle strains, regulate your activity level by following this golden rule: Don't increase your workout--whether it's adding distance to a run or increasing the number of repititions in the weight room--by more than 10% a week.
If your sprain or strain isn't severe, rest, ice, compression and elevation (just remember the acronym RICE) are key for reducing swelling, slowing any internal bleeding and reducing pain.
- Rest. For a day or two after the injury, avoid any activity that causes pain (and definitely stay away from sport.) If you have an ankle or leg injury and must move around, use crutches, a sling, splint, brace or other type of support to keep from reinjuring yourself. Because there are so many products available, ask your doctor which is best for you.
- Ice. Just as important as resting is icing the area during the first 12 to 48 hours. This can blunt pain, lessen swelling and speed healing in several ways. Cold tightens up (constricts) the blood vessels and limit the amount of blood and other fluids that can flood the injured area. And lowering the temperature of the skin over the affected area also calms any muscle spasms that might develop. Apply the ice for 10 minutes every two to three hours while you're awake. One way to do this is to put chipped or crushed ice in a heavy plastic bag or wrap it in a towel and then run it gently over the injured area. A cooled gel pack also works, as does a bag of frozen peas if you're in a pinch. All these conform to your body contours better than whole ice cubes.
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