SPRAINS
AND STRAINS
Sprains
and strains are common, and may result from sporting injuries or
just from normal daily activity. Some injuries can be prevented
and with others, early treatment can help a quicker recovery. Common
injuries usually involve soft tissues, muscles, tendons or ligaments.
Muscles
allow the body to move
Strain
- is when muscle fibres are pulled apart causing pain, reduced movement
and sometimes swelling. This is also known as a pulled muscle.
Contusion
- damage to blood vessels in muscles followed by bleeding, bruising
and sometimes clotting.
Tendons
join muscles to bone
Tendonitis - is where the tendons become inflamed, usually resulting
from a strain, trauma or excessive exercise.Tenosynovitis
- where the tendon sheath or covering is irritated and inflamed,
this causes pain, swelling and sometimes a crackling sound when
moving.
Ligaments
join bones to other bones to help form joints
Sprain
- is when a ligament is stretched or torn, usually by the joint
being wrenched or twisted e.g. sprained ankle. Pain, tenderness
and swelling around the joint occur, sometimes followed by bruising
and difficulty with movement.
First
aid
- Rest
and support the injured part to stop further damage.
- Ice
the injury until area becomes numb or the skin becomes pink (20
minutes).
- Use
a packet of frozen peas, ice blocks or a cold pack (ask your pharmacist).
Wrap ice or ice packs in a cold, damp cloth to avoid 'burning'
the skin. Ice reduces pain, inflammation and bruising. Re-apply
the ice every two hours for the first 24 hours and then every
four hours for the next 24 hours, or for as long as the area around
the injury remains warm to touch, swollen or painful.
Compression
- apply a firm compression bandage to help the swelling go down.
Keep bandaged while there is still swelling, taking care not to
apply the bandage too tightly. The bandage should be applied to
extend well beyondthe injury.
Elevation
- if possible, keep the injured part above the level of the heart
to help reduce the swelling. This is most important in the first
24-48 hours for severe injuries and while applying ice. Refer
also to your doctor or physiotherapist for advice and ongoing care.
Medicines
Ask
your pharmacist and doctor to recommend the right medicine for you.
Pain relievers can help reduce pain and swelling
Important
For
the first 48-72 hours after an injury, or while the injury still
causes severe and/or sharp pain and is swollen, avoid:
- Heat
- it increases bleeding
- Alcohol
- it increases swelling
- Exercise
- some forms can make the injury worse (ask a physiotherapist)
- Massage
- it increases swelling and bleeding.
A
break (fracture) or dislocation can be painful, swollen, look strange,
or be hard to move properly. It is sometimes hard to tell if your
injury is a sprain, break or dislocation without having an X-ray.
If
you are not sure, support the injured part and seek medical attention.
Anti-inflammatory
creams, gels and sprays will help reduce pain and swelling. Avoid
heat rubs and liniments for the first 48 hours after the injury
or while the injury is still quite painful, swollen or warm.Do
not use pain relievers or local anaesthetic sprays to relieve pain
in order to continue to exercise with an injury, as this may cause
further damage to the injured part.
Self
care
- Preventing
injury
- Wear
the correct footwear and clothing
when playing sport or exercising.
- Keep
flexible (see Exercises for Flexibility Fact Card).
- Warm
up prior to sport or vigorous activities. A warm up should involve
5-10 minutes of light activity e.g. walking. Warm up prior to
stretching. Stretch before and after moderate exercise.
- Cool
down after exercise by gradually reducing your activity level
andthen stretching.
- Do
not play sport or do strenuous exercise when tired, if you feel
unwell, when recovering from an illness or if you have not gradually
trained up.
- Some
medicines can make you dizzy or slow your reactions, ask your
pharmacist.
- Reduce
your risk of falls, have your eyesight and balance checked, secure
loose mats and rugs etc. (see Preventing Falls Fact Card).
Recovering
from injury
- Gradually
begin exercising again when injury has healed.
- As
pain and swelling go away, increase your level of exercise, e.g.
progress from walking to running.
- Supportive
strapping may be necessary to reduce risk of re-injury (ask your
physiotherapist).
Sporting
injuries
- Make
sure the injury is fully healed before returning to full exercise,
check with your doctor or physiotherapist.
- Have
a sports first-aid kit on hand while playing and training (ask
your pharmacist).
- Avoid
drinking alcohol, especially before a game or training, or while
the injury is acutely painful and warm and swollen.
Contact
A
doctor - listed under medical practitioners in the yellow pages
of the phone book.
A
physiotherapist - at your nearest public hospital, local Community
Health Centre or look in the yellow pages of the phone book.
