Home

Bookings

About Pro-Am

What we do

Newsletter

Articles

 Sports Therapy

 Work related Injuries

 Back and Neck Pain

 Joints Sprains and  Muscles Strains

Arthritis

 Clubs and Events 

Two of the most common causes of pain and reduced function are joint sprains and muscle strains.

What is a Sprain?

Sprains refer to injury of the ligaments. Ligaments are structures which join bone to bone. Damage to a ligament means that fibres within the ligament have torn, the number of fibres damaged will determine the grade and severity of the injury. The tissue damage will result in inflammation at the joint which can be recognised by pain, swelling, heat and redness to the skin. When ligaments are damaged  the ligaments may be left stretched, they do not have the ability to contract like muscles. Healing requires strengthening of the muscles around the area to help give the joint the support it needs. Without this the joint is without stability and therefore is open to re-occurrence.

What is a Strain?

Strains refer to injury of a muscle. Muscle fibres are pulled apart/torn. Again the number of fibres affected will determine the extent of the injury. As a result bleeding can occur into the muscle which may or may not be visible at the surface by the presence of bruising. Muscles can be complicated to heel as they are elastic. This means they are flexible but healing requires a build up of collagen (scar tissue). Scar tissue is less pliable than muscle tissue making the injury sight venerable to re-injury. Timing is everything, getting back into sport too early can lengthen the recovery process.

In both cases the initial management is similar. PRICE is the easy way to remember the following steps;

1. Protection - Stop what you doing and prevent further injury. Crutches or a sling may be necessary

2. Rest - Avoid excessive activity for a few days but gentle exercises/movement is better than nothing. (stay away from painful movements, but continue any pain free function).

3. Ice - Apply an ice pack to the affected part for 20 mins every two hours or if possible 10 mins every hour. Wrap the ice pack/frozen peas in a damp towel. Do not place directly on the skin in case you sustain an ice burn.

4. Compression - Apply a compression bandage like a tubi grip for during the day (take off at night) to help reduce swelling.

5. Elevation - If the injury sight is a limb, elevate it to help drain the fluid. Ideally placed higher than your heart. Use towels/ cushions to make this comfortable.

pictures

This should be followed for 24-72 hours and should be complimented with gentle movement of the affected part. This is crucial to stop reduced range of motion.

Generally this will aid the recovery process of a straight forward sprain/strain before Sports Therapy treatment can be received. NO matter how small the injury Sports Therapy should still be sought to make sure healing has occurred and that an exercise programme be issued to help prevent the injury re-occurring.

If the symptoms fail to settle with this management or if you are concerned about the injury then you should go to A&E to rule out serious injury (fracture).