Sprains and Strains

Sprains and Strains

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Sprains and Strains

Sprains and strains are common injuries affecting the muscles and ligaments. Most can be treated at home without seeing a GP.

Its likely to be a sprain or strain if:

  • you have pain, tenderness or weakness – often around your ankle, foot, wrist, thumb, knee, leg or back
  • the injured area is swollen or bruised
  • you can’t put weight on the injury or use it normally

you have muscle spasms or cramping – where your muscles painfully tighten on their own

Physio on an foot ligament

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

1.Rest– stop any exercise or activities and try not to put any weight on the injury.

2.Ice– apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.

3.Compression– wrap a bandage around the injury to support it.

4. Elevate– keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat – such as hot baths and heat packs – alcohol and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle doesn’t become stiff.

After 2 weeks, most sprains and strains will feel better. Avoid strenuous exercise such as running for up to 8 weeks, as there’s a risk of further damage. Severe sprains and strains can take months to get back to normal.

Speak to a pharmacist about the best treatment for you. They might suggest tablets, or a cream or gel you rub on the skin.

Painkillers like paracetamol will ease the pain and ibuprofen will bring down swelling. However, you shouldn’t take ibuprofen for 48 hours after your injury as it may slow down healing.

You can find your nearest pharmacy at NHS Choices.

If you have a sprain or strain that’s taking longer than usual to get better, an appointment with a Physiotherapist might be of benefit.

You don’t need a GP appointment to book physiotherapy. You can book this direct at the reception desk by filling in a form stating what the problem is which will then be triaged by the physio department and they will offer you an appointment if appropriate.

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