Strains and sprains: What to know and tips for staying injury-free

        Strains and sprains are some of the most common reasons for visits to urgent care, affecting both children and adults. With the winter season approaching, slips and falls are expected to occur more frequently, which can lead to more strains and sprains.
        Sprains are injuries or tears that happen to ligaments that connect bones to other bones, and strains are injuries to muscles or tendons. Tendons connect muscles to bones or other structures. Tendons and ligaments are both bundles of fibrous connective tissues that have different uses and locations in the body.
        Walking, lifting, pushing, and pulling throughout our activities of daily living can all cause degrees of stress on our bodies. Our bodies get used to doing our general activities and will adapt to changes as long as they are gradual. Sudden changes or intense stretches to muscles, tendons or ligaments can lead to common injuries. When we walk, lift, push or pull, our muscles contract gently to reduce overstretching. Applying more force than the muscle can tolerate or stretch can result in a tear or rupture of fibers.
        Tips to prevent strains and sprains
        • Avoid uneven surfaces. Be careful on uneven or slippery surfaces. Removing slipping and tripping hazards can be helpful to prevent slips and falls in and around your home.
        • Stay active. The Office of Disease Prevention and Health Promotion states that significant health benefits have been observed with 150 to 300 minutes of moderate-intensity physical activity weekly. This equates to 20 to 40 minutes daily. Staying physically fit is a great step to prevent sprains, strains, and muscular injury. Muscles that do not undergo frequent stretch or contraction will be at higher risk for injury.
        • Wear Appropriate Footwear. Proper footwear can provide more stability and cushion for the foot. This can be beneficial for everyday activities and when exercising, as it helps prevent foot and lower leg injury.
        • Warm up and stretch. Warming up muscles prior to physical activity can get them ready to run, walk, push or pull more efficiently. After exercise, stretching and cooling down can help to prevent muscles, tendons, and ligaments from remaining tight.
        • Listen to your body. Give your body time after intense activity to rest and recover. Pay attention to signs of discomfort or pain when doing regular activities. This may indicate that something is wrong.
        What to do for a suspected strain or sprain
        Differentiating between a sprain or strain can be difficult because both have similar presentations. If the injury with  mild pain is not getting better while doing at-home care, two weeks is a general guide for when to seek care. If experiencing significant swelling, limited range of motion, difficulty walking, numbness or tingling, more urgent medical attention may be necessary.
        Both strains and sprains will have inflammation, which is characterized by tenderness, redness and swelling. That is because the body’s immune system senses the tearing and attempts to repair and protect the affected area. These kinds of injuries can sometimes cause bruising.
        Cramping is also possible, but usually only with muscle strains. Decreased range of motion and instability can be experienced with both.
        It is first recommended to stop activity after an injury. It is important to rest the injured area. If it is causing extensive pain or limiting range of motion, crutches or other aids such as slings and casts may be necessary.
        A general rule of thumb for at-home treatment is the acronym RICE: rest, ice, compression and elevation. Applying ice for 15 to 20 minutes every two to four hours while awake is recommended. Ice will constrict blood vessels and prevent further swelling. Remember to be careful with ice placed directly on extremities such as fingers or toes to prevent damage from prolonged exposure to cold; using a towel as a barrier may be helpful.
        Compression can be applied using an elastic bandage wrap or brace. This will help to redistribute swelling. Elevation will also redistribute swelling in an injured area.
        Over-the-counter pain-relieving agents such as ibuprofen or acetaminophen taken at appropriate dosages can help with pain and swelling. Some chronic health conditions limit these medications, and any questions about medication usage should be directed to a primary care physician or general practitioner.
        Remember, it is always best to seek professional care when an injury is affecting your daily life. Visiting an urgent care facility or your primary care provider’s office is the best way to determine the seriousness of a mild-pain injury. For more serious injuries, emergency care will likely be needed.