Sprains and Strains

Sprains and strains are very common injuries that happen to your muscles and the tissues that connect your joints. Most of the time, you can treat them at home without needing to see your GP.

What's the difference?

Sprains happen when you tear or twist a ligament. Ligaments are like strong elastic bands that hold your joints together. Sprains usually happen to your wrists, ankles, thumbs or knees.

Strains happen when you overstretch or tear a muscle - this is sometimes called a "pulled muscle". Strains are most common in your feet, legs or back.

How do you know if you have one?

You might have a sprain or strain if you have:

• Pain, tenderness or weakness around the injured area
• Swelling or bruising
• Trouble putting weight on the injury or using it normally
• Muscle spasms - where your muscles tighten up painfully on their own

Treating sprains and strains at home

For the first 2 to 3 days, follow these 5 steps called PRICE:

P - Protection: Use a support bandage or supportive shoes to protect the injury

R - Rest: Stop exercising and try not to put weight on the injured area

I - Ice: Put an ice pack (or bag of frozen peas wrapped in a tea towel) on the injury for up to 20 minutes every 2 to 3 hours

C - Compression: Wrap a bandage around the injury to support it during the day

E - Elevate: Keep the injured area raised on a pillow as much as possible

For the first few days, avoid hot baths, heat packs, alcohol and massages as these can make swelling worse.

Pain relief

Your pharmacist can help you choose the right pain relief. You could try:

• Paracetamol tablets for pain
• Ibuprofen gel, mousse or spray to reduce swelling
• Ibuprofen tablets if needed

How long does healing take?

Most sprains and strains feel better after 2 weeks. You should avoid hard exercise like running for up to 8 weeks to prevent further damage. More serious injuries can take months to heal completely.

Once you can move without pain stopping you, try to keep the area moving gently so it doesn't become stiff.

When to get help

Contact NHS 111 if:

• The pain is very bad or getting worse
• There's lots of swelling or bruising that's getting worse
• It hurts to put weight on it
• It feels very stiff or hard to move
• It's not getting better after treating it yourself
• You feel feverish, hot, cold or shivery (this could mean infection)

Call 999 or go to A&E if:

• You heard a crack when the injury happened
• The injured part has changed shape or looks odd
• The area feels numb, tingly or has pins and needles
• The skin looks blue, grey or feels cold

These could be signs of a broken bone.

Getting more help

If your injury isn't healing as expected, speak to your GP. They might refer you to a physiotherapist. In some areas, you can refer yourself directly for physiotherapy without seeing your GP first - ask at your GP surgery about this.

---

Based on NHS.uk guidance. Written by Dr Krishnan Pasupathi, NHS GP.