What are Sprains and Strains?
A sprain is the overstretching or tearing of a ligament. Ligaments are tough bands of tissue that connect bones to bones, providing stability to joints. Sprains most often occur when a joint is moved or twisted in an unexpected direction, or by trauma to a joint.
A strain is the overstretching or tearing of a muscle. A strain occurs when a muscle has been overstretched or overused to the point where it becomes damaged. Pain, stiffness, and occasional swelling at the site of the injury characterize mild to moderate sprains and strains. Severe sprains and strains involve partial or complete tears of ligaments and muscle, are characterized by swelling, severe pain, severe bruising/bleeding, a decreased ability to bear weight though the affected body part, and require medical attention.

How do you treat Sprains and Strains
The treatment of a mild sprain or strain can be accomplished using the R.I.C.E. method.
Rest: Discontinue the offending activity or any activity that causes increased discomfort.
Ice: For the first 48-72 hours apply ice to the area for 15 minutes at a time. If you have vascular disease or diabetes, check with your physician prior to using ice. Ice will help to reduce swelling and discomfort. After 72 hours you can begin to use a hot pack, or alternate between heat and ice.
Compression: Wrap an elastic bandage or similar device around the injured area to further decrease swelling. The bandage should be snug, but not tight. If the bandage increases your pain, or if you notice numbness or your skin turning white, remove the bandage. Again, if you have a medical condition that effects your circulation, contact your physician prior to using a compression garment.
Elevation: If possible elevate the injured area by holding it up or propping it up on a pillow. This will allow gravity to help drain away swelling.

As your pain and swelling begins to diminish after several days, it is important to begin to progressively move the offending muscle or joint. Moderate to severe sprains or strains may require medical attention, and may require the area to be immobilized.

How do you prevent Sprains and Strains
While not all sprains and strains can be prevented, there are several steps that you can take in order to decrease their incidence. First, progress your activities in small increments. If you walk one mile every day, do not increase your walking distance to five miles without working your way up to that distance over time. Second, do light stretching prior to exercise and more aggressive stretching after. Third, perform strength training exercises two to three days per week. Strong muscles support your joints and are less prone to injury. Contact your physician or a physical therapist prior to initiating any exercise routine.

How Peoplefit can help
Peoplefit Health and Fitness Center is devoted to improving the health and wellness of people in the greater Woburn community. We use our expertise to create safe and effective individualized exercise programs in order to help you reach your goals. If you would like to speak with a physical therapist about exercise and its effects on any health related condition, please contact us.