Muscle and joint strains and sprains
What are muscle strains and sprains?
Muscle strains or joint sprains happen when muscles or ligaments are overstretched, often because you are unfit, exercise too hard, too fast or without warm-up. You may feel a pop or tearing sensation as muscle or ligament fibres give way. It may be painful and difficult to move or walk. Strains and sprains usually take one to 6 weeks to heal.
Muscle strains
The muscle is overstretched and some fibres may tear. There is bleeding and swelling in the area. As the muscle heals small scars may form, so it is less elastic (stretchy) and not as strong.
Joint sprains
If a joint is stretched beyond its limits, some fibres of the ligaments and other structures that support it tear. The joint swells, gets tender and stiffens. The whole ligament may tear.
Treatment of muscle strains and sprains
Using the RICE method immediately can help to stop bleeding and swelling.
REST—no exercise or stretching or quick movements.
ICE—should be applied for at least 20 minutes as soon as possible after the injury, then every 4 hours while you are awake, for the next 48 hours. Flexible hot/cold packs, crushed ice cubes in a wet tea towel or packets of frozen peas are ideal. Be careful not to burn your skin: protect it with oil, a paper towel or tea towel.
COMPRESS—use a firm crepe or elastic pressure bandage on the affected joint or limb.
ELEVATE—keep the injured arm or leg up.
- After 48 hours, use hot packs heated in boiling water or the microwave, or a hot water bottle. Gentle exercise in heated spas or hot baths may help.
- Do about 10 very gentle stretches, twice a day, without straining or bouncing, so the healing muscle doesn't get tight.
- For leg injuries, walk as normally as possibly, without limping. Take small steps and use a walking stick if necessary.
- Start exercising slowly but keep fit by exercising around the injury.
- Once the injury has settled, work hard to get the joint flexible and strong.
Ankle injuries
After an ankle injury you may need to do balance exercises so you don't re-sprain the joint. You may need special strapping for sport.
How can my doctor help?
Your doctor may offer you pain relief or drugs to reduce the swelling but most strains and sprains get better in a week or so with RICE. You may need a referral to a physiotherapist. If the joint sprain is very severe, the doctor will suggest an X-ray to make sure the bone is not damaged. If the ligament is torn completely, surgery may be needed.
Last Reviewed: 30 May 2002
