Spring has arrived! It has brought with it mild weather and the opportunity to get moving and get active. Here are some things you should know to keep your body healthy and moving!
What is a sprain?
A sprain is an injury to a ligament (tissue that connects 2 or more bones within a joint). A sprain can be caused by a falling, twisting, or an external force such as being hit by something.
Some common symptoms of a sprain are: pain, swelling of the joint, bruising, and decreased ability to move the joint. A “pop” or a tear may also be felt at the time of injury.
The most common sprains are of the ankle and knee joints.
What is a strain?
A strain is an injury to a muscle or a tendon (tissue that connects muscle to bone). A strain can be a sudden injury (acute) or happen over a long period of time (chronic). Some common causes of strains are improper lifting of heavy objects, overusing a muscle, or extreme stretching of a muscle.
Some common symptoms of strains are: pain, muscle weakness, muscle spasm, swelling, cramping, and trouble moving the muscle or limb.
The most common strains are of the lower back and hamstring muscles (posterior thigh).
How do I care for these types of injuries?
The care for sprains and strains is similar, and will depend on the severity of the injury. See your doctor to determine severity and treatment. For mild injuries use R.I.C.E:
R — Rest the injured part from painful activity.
I — Ice is applied for 15-20 minutes.
C — Compression: wrap area with elastic bandage starting at the point farthest from the heart, decrease the tightness as you wrap closer to the heart.
E — Elevation should be above the level of the heart.
Can you prevent sprains and strains? Yes!
-Always warm up thoroughly (10-15 minutes) before any physical activity, a light sweat is usually an indicator of this.
-Stretch all muscles and body parts that will be used for your activity.
-Stay in good physical condition by exercising on a regular basis.
-Avoid activity when tired or in pain.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. www.niams.nih.gov.
The National Athletic Trainer’s Association. www.nata.org