Sprains and strains are common injuries that affect the muscles and ligaments. You can treat most sprains and strains at home without seeing your GP.
Symptoms of sprains or strains
You may have 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 cannot put weight on the injury or use it as you normally would
- you have muscle spasms or cramping - where your muscles painfully tighten on their own (involuntarily)
Sprain
A sprain is a torn or twisted ligament. A ligament is tissue that connects your joints.
Sprains are most common in your wrists, ankles, thumbs and knees.
Strain
A strain is an overstretched or torn muscle. Sometimes it's called a pulled muscle.
Strains are most common in your knees, feet, legs and back.
Treating sprains and strains at home
For the first 2 to 3 days after a sprain or strain, follow the steps known as RICE therapy.
This helps bring down swelling and support the injury.
RICE stands for:
- rest - stop any exercise or activities and try not to put any weight on the injury
- ice - put an ice pack (or a bag of frozen vegetables wrapped in a tea towel) on the injury for up to 20 minutes every 2 to 3 hours
- compression - wrap a bandage around the injury to support it
- elevate - keep the area raised on a pillow as much as possible
To help prevent swelling, try to avoid heat, alcohol and massages for the first couple of days. This includes hot baths and heat packs.
When you can move the injured area without pain stopping you, try to keep moving it. This is so the joint or muscle does not become stiff.
When to see a pharmacist
Talk to a pharmacist about the best treatment for you. They might suggest a cream or gel you rub on your skin.
They may advise taking a painkiller such as paracetamol.
Ibuprofen can bring down swelling. But do not take ibuprofen for 48 hours after your injury as it may slow down healing.
How long it takes for a sprain or strain to heal
After 2 weeks, most sprains and strains will feel better.
Avoid strenuous exercise such as running for up to 8 weeks. There's a risk you could do more damage.
Severe sprains and strains can take months to get back to normal.
Non-urgent advice: Contact your GP if
you have had an injury and:
- it's very painful, or the pain is getting worse
- there's a large amount of swelling or bruising, or the swelling or bruising is getting worse
- it hurts to put weight on it
- it feels very stiff or is difficult to move
- it's not feeling any better after treating it yourself
- you also have a very high temperature
Your GP can give you advice or prescribe a stronger painkiller. They may refer you for an x-ray at a hospital or minor injury unit.
If you have a sprain or strain that's taking longer than usual to get better, your GP may refer you to a physiotherapist.
Emergency action required: Go to your nearest minor injury unit or emergency department (ED) if:
- you heard a crack when you got hurt
- the skin around the injury looks blue or grey
- the injury is numb or is cold to touch
- the injured body part has changed shape or is at an odd angle
You may have broken a bone and will need an x-ray.
Preventing sprains and strains
You cannot always prevent sprains and strains. Sprains and strains happen when you overstretch or twist a muscle.
Common causes include:
- not warming up before exercising
- tired muscles
- playing sport