Strains & Sprains — Reference Guide

Strains & Sprains

Recognize, treat, and know when to seek help for muscle and ligament injuries

  • Sprain – injury to a ligament (the tissue connecting bones).
  • Strain – injury to a muscle or tendon (tissue connecting muscle to bone).

? Common Causes

  • Sudden twisting or awkward movement
  • Sports injuries
  • Lifting heavy objects incorrectly
  • Slips, trips, or falls

Signs & Symptoms

  • ? Pain at the affected joint or muscle
  • ? Swelling & Bruising around the area
  • ? Limited Movement or difficulty using the limb
  • ? Tenderness when touched
  • ⚠️ Sometimes a "pop" or tearing feeling when injury occurs

? Treatment

  1. ? Rest: Stop activity, avoid using the injured part.
  2. ❄️ Ice: Apply cold pack or wrapped ice for 15–20 mins every 2–3 hours.
  3. ? Compression: Use an elastic bandage to reduce swelling (not too tight).
  4. ? Elevation: Raise the limb above heart level if possible.

? Do NOT

  • ? Apply heat in the first 48 hours (can increase swelling)
  • ? Massage the area (can worsen bleeding/bruising)
  • ? Try to “walk it off” or keep using the injured part

? When to Seek Medical Help

  • ? Severe pain, swelling, or bruising
  • ? Inability to move or bear weight on the limb
  • ? Obvious deformity (possible fracture)
  • ? Injury doesn’t improve after a few days

Related Topics

Further Information

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