Every spring seems to bring with it increased incidences of strains and sprains. Americans want to collectively get in shape and the breezy weather finds people outdoors jogging, exercising and getting back into sports after months of a sedentary lifestyle. The medical experts at Medcare walk in clinic offer the following advice and information to help you avoid these injuries.
What is a Strain or a Sprain?
Strains and sprains are soft tissue injuries to muscles, tendons and ligaments. While they most often occur during exercise or sports activities, they can also be the result of strenuous everyday movement as well. It is not uncommon for healing times to be extended before you begin to feel normal.
What are the Two Common Categories of Strains and Sprains?
There are two categories of soft-tissue injuries including ‘overuse injuries’ and ‘acute injuries’.
- Overuse injuries are the result of continued, repetitive and gradual activity that may lead to minor pain that becomes inflated if the individual does not allow the body time to heal. For example, ‘tennis elbow’ or ‘golfer’s knee’ are both overuse injuries.
- Acute injuries are the outcome of sudden trauma from a twist, fall or blow. For example, you may be jogging and your foot twists in the running process. You would feel immediate discomfort or pain and likely not be able to continue.
Facts about Strains
- A strain is an injury to tendons or muscles. Tendons are the tissues that connect muscles to bones and feel like cords of fiber.
- Strains are common in your back, legs or feet.
- Strains may be the result of some level of mild to severe stretching of your tendons or muscles. They can also be a partial or complete tearing of the tendon-muscle connection.
- Symptoms are pain, spasms of the muscles, a weakening of the muscles, cramps, inflammation and swelling.
Facts about Sprains
- Sprains are the stretching or tearing of a ligament. A ligament is the connective tissue band that attaches the end of one bone to the adjoining one.
- Sprains are common in your wrists, knees and ankles.
- Sprains can be caused by putting undue tension on ligaments as a result of a fall or twist.
- There are three levels of sprains classified as Grade 1 (mild), Grade 2 (moderate) and Grade 3 (severe). Pain, swelling, bruising and inflammation are common to all levels of sprains but with a Grade 3 sprain the ligament is completely torn rendering the joint unusable.
- Grade 3 sprains often require surgery to repair.
Strain and Sprain Prevention Advice
There are steps you can take to avoid soft tissue injuries. Keep these in mind as the weather continues to brighten and you get back into those favorite spring and summer activities.
- Warm up. Don’t jump into the activity before doing some mild stretching, running in place or movement that mocks the sport you are about to undertake. For instance, if you are going to play tennis – do a few wrist ‘range of motion’ movements and movement your arms back and forth.
- Cool down. When you are done exercising don’t stop abruptly. Instead, slow down a little at a time before ending the activity.
- Drink water.
- Don’t overdo it! You might think this will help you get back into shape more quickly but it may result in a serious injury instead!
What to do for a Strain or Sprain
You can tell immediately if you have strained or sprained a part of your body because there will be some level of pain. Your options include:
- If the injury is acute employ the RICE treatment protocol immediately.
- Rest. Immediately stop the activity that caused the injury.
- Ice. Use ice packs 20 minutes at a time, several times a day.
- Compress. Wear a compression bandage to minimize swelling.
- Elevate. Elevating the injury minimizes the swelling.
Seek professional medical support from an urgent care near you. Medcare Urgent Care is located in Redford, MI. We have extended hours and a staff trained to provide expert medical care for strains and sprains. Visit the walk-in clinic at 26611 W 7 Mile Rd, Redford, MI 48240 or phone (313) 300 2549 to learn more about our services visit our website at www.medcaremich.com