A sprain is an injury involving the stretching or tearing of a ligament or a joint capsule, which help provide joint stability. A severely damaged ligament or joint capsule can cause instability in a joint.
Strains are injuries that involve the stretching or tearing of a musculo-tendinous (muscle and tendon) structure. An acute strain of the musculo-tendinous structure occurs at the junction where the muscle is becoming a tendon.
Sprains occur when a joint is forced beyond its normal range of motion, such as turning or rolling your ankle.
Strains take place when a muscle is stretched and suddenly contracts, as with running or jumping. This type of injury is frequently seen in runners who strain their hamstrings.
Chronic (long-lasting) strains are injuries that gradually build up from overuse or repetitive stress.
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Pain
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Muscle spasm
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Loss of strength
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Limited range of motion
Many of the syndromes go away on their own time, however, natural remedies can help ease the symptoms when they occur.
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Homeopathy - talk to your homeopath about which homeopathic remedies might be able to help.
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Acupuncture can help rebalance the body.
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Deep tissue massage.
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Manipulation such as chiropractics and osteopathy can be very beneficial for those with strain and sprains.
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Dry heat can be of use for conditions lasting more than 48 hours. A hot pack placed over the area for 20mins, three to four times a day should suffice.
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Water therapy can allow the patient to move a joint more comfortably.
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Nutritional supplements* such as Vitamin C (250 to 500 mg two times a day), Omega-3 and iron are important for keeping collagen, ligaments and tendons strong.
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The "RICE" method. "RICE" stands for Rest, Ice, Compression, and Elevate. This is the first thing you should do after a sprain or strain. Here are some tips for icing and compression.
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Cold Packs can help reduce the initial swelling and pain in acute soft tissue conditions. Place a cold gel pack or pack of frozen vegetables on the area for 20 mins, four times a day.
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Bandage the area with bandages when elevating the sprain or strain in early treatment. The wrap should be snug, but make sure not to cut off circulation to the extremity (if your fingers or toes become cold, blue, or tingle, start again!)
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Avoid exercising or playing sports when tired or in pain.
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Maintain a healthy weight and a well-balanced diet to keep muscles strong.
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Practice safety measures to help prevent falls (for example, keep stairways, walkways, yards, and driveways free of clutter; anchor scatter rugs; and salt or sand icy patches in the winter)
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Wear shoes that fit properly.
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Replace athletic shoes as soon as the tread wears out or the heel wears down on one side.
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Do stretching exercises daily.
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Warm up and stretch before participating in any sports or exercise.
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Wear protective equipment when playing sports.
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Run on even surfaces.
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Wearing a wrist support or ankle brace will provide gentle support while you recover from a sprain or strain and can help prevent some injuries.
* Food supplements must not be used as a substitute for a balanced diet and healthy lifestyle.
† Medical referral is advisable if symptoms worsen or persist.
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Women who are pregnant or breastfeeding should consult a doctor before taking any medicines.
UK & Ireland 