1. The Pain of a Sprain
A sprain or strain is the stretching or tearing of the ligaments that connect the bones of a joint together. Ligaments are strong elastic-type bands that allow your joints to move freely. When they are stretched beyond their normal distance, they leave the joint damaged. This common sports injury can be extremely painful and is most likely to occur in ankles and knees.
2. Take Preventative Steps
The best way to treat an ankle sprain or a knee sprain is to avoid it in the first place. Always stretch your muscles and joints before any physical activity. Try to exercise or practice on a level surface and wear shoes that will provide the best support for your activity. Maintain a healthy weight to prevent putting added pressure on your joints and ligaments.
3. Pay the
Practice the PRICE (Protect, Rest, Ice, Compression and Elevated) method. First, protect the sprained joint by using an air cast or other protective wrap. Take time to rest the injured joint and allow for healing. You may have to use crutches if a knee or ankle is sprained. Apply ice to the affected area for up to three days after the injury to keep the swelling down. This should be done for 10 to 20 minutes every hour or two throughout the day. Keep a form of compression on the injury to also help minimize swelling. Use an elastic wrap to provide more support than the protective wrap, but be careful not to apply too much pressure to the injury. Finally, keep the affected joint elevated above heart level for two to three hours a day for about three days. In addition to the PRICE method, you may also want to take acetaminophen to relieve the pain.
4. Better Safe Than Sorry
What you think is only a sprain could be something more serious. If the injured joint is bent at an unnatural angle, turns pale or any other color or you're unable to move it, you should seek medical attention. Also, see a doctor if the pain travels away from the damaged joint or you experience numbness or tingling long after the injury occurs. If the PRICE approach hasn't alleviated the pain and swelling after a week or two, get a professional diagnosis of the problem. Even if you haven't broken a bone, you may have a blood clot or a sprain so severe it will need more treatment than just ice and rest. Serious sprains may require surgery.
5. Get Back on Your Feet
After your initial recovery, stretch and strengthen the affected ligaments with appropriate exercises for the joint you've injured. In the case of a knee or ankle sprain, get up and walk, even if there's a little remaining pain. Use crutches or keep the injury wrapped for support, if needed. Light weight training can be incorporated when you feel ready. Keep swelling down by continuing to take anti-inflammatory pills as needed.
