Strains and Sprains
Table of Contents
Overview
Strains and sprains are soft tissue injuries. They are common in sport, work, and falls, and can look similar to fractures in the early stage.
| Injury | Tissue Involved | Common Features |
|---|---|---|
| Sprain | Ligaments around a joint | Joint pain, swelling, bruising, instability |
| Strain | Muscle or tendon | Muscle pain, spasm, weakness, reduced movement |
Signs and Symptoms
- Pain at the injury site
- Swelling or bruising
- Reduced movement or strength
- Tenderness when touched
- Difficulty weight-bearing or using the limb
RICER First Aid
- Rest: stop the activity and avoid using the injured area.
- Ice: apply a wrapped cold pack for short periods if available.
- Compression: use a firm bandage that is not tight enough to cause numbness, tingling, or colour change.
- Elevation: raise the injured part where practical.
- Referral: seek medical advice if pain is severe, movement is limited, symptoms worsen, or a fracture is possible.
Avoid HARM
For the first stage after injury, avoid:
- Heat, including hot baths and heat packs
- Alcohol, which can increase swelling and bleeding
- Running or further exercise
- Massage, which may worsen bleeding and swelling early on