1. Sprains Are Painful
A sprain is a painful injury caused by the overstretching of ligaments. The ligaments are what hold bones together at the joints and attach bones and muscles. Leg sprains are very common, especially in the ankles and knees. Sprains range in severity from ligaments, that are simply stretched, to actual tears. Sprains vary in severity, but all sprains are painful.
2. Common Mishaps
Leg sprains commonly occur when participating in sports and other physical activities. Often a participant will fall, trip, get knocked over, or jump or land wrongly on a twisted leg. Muscle sprains may happen after jumping for a rebound in basketball, sliding into a base in baseball, getting hit in hockey, landing on the side of the foot in tennis, or while slipping on wet landing while running.
3. Sprain First Aid
Treating a common sprain does not require a professional. Stay off the sprained leg immediately. Get help or hop to a place to sit down. Limit swelling by immediately applying an ice pack for 15 minutes. Follow with a hot compress for fifteen minutes. Alternate back and forth between hot and cool. Apply pressure to the injured muscle by wrapping it tightly with a bandage. Don't wrap too tightly, or you may impede circulation. Elevate the injured leg to encourage blood circulation, which keeps swelling down.
4. After First Aid
Stay off the sprained leg for at least two days. After that, introduce exercise to the injured area slowly and gradually, without putting too much weight and pressure on it. Go for a slow walk on even, level ground, or use an exercise bike. If there is still much pain and swelling, it is probably a more serious injury. It may be a torn ligament instead of only an overstretched one. See a doctor.
5. Warm Muscles Mean Sprain Prevention
Warming up before physical strain or exercise helps prevent a leg sprain. Stretching is an essential part of warming up. Do a few minutes of cardio to raise your heart rate, and then take your time to do a proper stretch and don't rush it or overexert yourself. Know your limits, and don't push yourself too hard. Practicing these things may decrease the chances of a sprain, but sometimes there is nothing you can do to prevent a sprain.
