Sprains & Strains: what it is and how we help

Sprains and strains at a glance

A sprain is an injury to a ligament, the tissue that connects bones at a joint, most often at the ankle, knee or wrist. A strain is an injury to a muscle or tendon, common in the hamstring, calf, groin and back. Most mild sprains and strains improve within two to six weeks, but proper rehabilitation matters, because a poorly rehabilitated ankle sprain is the biggest risk factor for another one.

Symptoms

• Pain, swelling and bruising around the injured area
• Difficulty putting weight through the joint or using the muscle
• Muscle spasm or cramping
• A feeling of weakness or the joint giving way

How are sprains and strains graded?

• Grade 1: overstretching with minor damage; recovery in days to two weeks.
• Grade 2: a partial tear; recovery in three to six weeks.
• Grade 3: a complete tear; may need specialist assessment and a longer recovery.

How are they treated?

In the first 48 to 72 hours, protect the area, use ice, and keep moving gently within pain limits. After that, progressive exercise restores strength, flexibility and balance. Most people do not need a scan.

How we help in Chiswick

• Physiotherapy: grading the injury and a staged rehabilitation plan, including balance work for ankles.
• Manual therapy: soft tissue work to restore movement as healing progresses.
• Red light therapy: THOR laser to support soft tissue recovery.
• Compression therapy: can help with swelling in the legs during recovery.

What does the evidence say?

Early, supervised exercise speeds recovery from ankle sprains compared with immobilisation. Balance training reduces the risk of re-injury by up to half.

Sprain or fracture?

They can look similar. A fracture is more likely if you cannot take four steps on the injured leg, have pain directly over the bone, notice a deformity or heard a crack at the time of injury. If in doubt, an urgent treatment centre or A&E can X-ray it. Many ankle injuries are sprains and do not need an X-ray.

What is PEACE and LOVE?

Modern advice for soft tissue injuries is often summarised as PEACE and LOVE. In the first days, protect the area, elevate it, check with a pharmacist before using anti-inflammatory medicines, use compression and learn about the injury. After that, load it gradually, stay positive, keep up cardiovascular exercise and follow a rehabilitation programme.

Why do ankle sprains keep happening?

After a sprain, the ligaments and the nerve signals that control balance take time to recover. Without balance and strength training, the ankle may feel unstable and roll again. Single-leg balance work, calf and hip strengthening, and a gradual return to sport greatly reduce repeat sprains.

What to expect at Omnia

Your physiotherapist checks the injured joint, grades the sprain or strain and looks for signs that need an X-ray. You receive clear advice for the first few days and a staged plan to restore movement, strength and balance, with manual therapy and red light therapy where they help. We set milestones so you know when it is safe to return to sport.

What you can do at home

• Ice for 15 to 20 minutes every two to three hours in the first days
• Raise the limb to reduce swelling
• Start gentle movement as soon as pain allows
• Avoid heat, alcohol and massage in the first 48 hours

Not sure whether your ankle needs checking? See our guide to when to worry about a sprained ankle.

For heel pain, see our guide to plantar fasciitis exercises.

Related: sports injuries and muscle pain. Omnia Lifestyle, Chiswick W4. Book online or call 020 4515 0000.

For other common causes of ankle pain, read our guide.