General Information
Strictly speaking, a sprain occurs whenever you overextend or tear one of your ligaments. Ligaments are the tough, elastic-like bands that connect bone to bone and hold your joints in place. Joint movement that is excessive or beyond normal range — perhaps a violent twist — can tear a ligament partially or completely.
Sprains occur most often in your ankles, knees, or the arches of your feet. True sprains are painful and cause rapid swelling. Generally, the greater the pain, the more severe the injury. The severity of a sprain can be:
- Mild. A ligament is stretched excessively or tears slightly. The area is tender and somewhat painful, especially with movement. There’s not a lot of swelling. You can put weight on the joint.
- Moderate. Some fibers are torn but the ligament doesn’t rupture completely. The joint is tender, painful, and difficult to move. The area may be swollen and discolored from bleeding.
- Severe. One or more ligaments tear completely. The area is painful, very swollen and discolored. You’re unable to move the joint normally or put any weight on it. The injury may be difficult to distinguish from a fracture or dislocation, both of which require medical care. You may need a cast to hold the joint motionless, or surgery, if the tears cause joint instability.
Preventing sports injuries
To reduce your risk of sprains, strains, and other injuries:
- Warm up. Loosen and stretch your muscles at the start of exercise and gradually increase your level of activity over five to 10 minutes. If you’re prone to muscle pain, apply heat before you exercise.
- Cool down. After exercising, ease up gradually with muscle stretches. This may help reduce muscle injury and stiffness.
- Begin gradually. If you’re trying out a new sport, increase your level of exertion in stages over several weeks.
- Do cross-training. Combining two or more types of physical activity helps avoid injuries from repetitive stress. You can try multiple activities in the same workout or alternate activities from one day to the next.
- Don’t overdo it. Stop an activity immediately if you experience chest pain, irregular heartbeat, dizziness or faintness, pain in an arm or jaw, severe shortness of breath, excessive fatigue, severe joint or muscle pain or joint swelling.
DIY Home Remedy / Natural Treatment
- Follow the instruction for R.I.C.E.
- Use over-the-counter pain medications, if needed. Don't exceed the recommended dose unless your doctor advises it.
- After 48 hours, if the swelling is gone, apply gentle heat to the area. Heat can improve blood flow and speed healing.
- Gradually test the injured joint and, if possible, try to use the joint after two days have passed. Mild to moderate sprains usually improve significantly in about one week, although full healing may take up to six weeks.
- Avoid activities tat continue to put stress on your injured joint. Repeated minor sprains further weaken the joint.
- Apply cold to sore areas after a workout, even if you're not injured, to prevent inflammation and swelling.
Medical Help
- You hear a popping sound when the injury occurs and you can't use the joint. If possible, apply cold immediately.
- You have a fever and the area is red and hot.
- You have a severe sprain. Delayed treatment may cause long-term joint instability or chronic pain.
