A sprain is an injury that causes damage to the ligaments in an extremity. Ligaments are fibrous bands of tissue that surround joints, connecting bones to one another, while providing stability during movement. Damage from a sprain can range from mild stretching of the ligament to actually tearing it from the bone. A sprain can also damage, to different degrees, several of the ligaments surrounding a joint. The parts of the body most vulnerable to sprains are the ankles, knees and wrists. The mechanism of injury that can causes a sprain varies, but it could happen with sudden movement of the extremity, with direct trauma to the joint, and during sports activities, for example sliding into a base during a baseball game, twisting an ankle while the foot is planted firmly on the ground or after a fall with an outstretched arm. There are several strategies that will decrease symptoms of a sprain and reduce the possibility of long-term health consequences.
Step 1
Identify the symptoms of a sprain. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, even though sprains can happen in any extremity or joint, the most common location is the ankle. This most commonly occurs when the foot turns inwards while a person is falling or turning, or after a jump. Sprains also occur frequently on the wrists, when a person falls on an outstretched hand. The most common symptoms of a sprain include pain and swelling, bruising of the skin overlying the joint, and inability to move the joint. Occasionally, a person may feel a “pop” during suffering a sprain. There are several degrees of sprain damage, from a grade-1 sprain, which is the mildest type, to a grade-3 sprain, in which the ligament is completely torn. People with grade-3 sprains have severe pain and are unable to put any weight on the joint. Grade-3 sprains may require surgical correction.
Step 2
Implement R.I.C.E. protocols to reduce the severity of a sprain. This involves applying strategies summarized in the acronym R.I.C.E. -- rest, ice, compression, elevation. Rest the extremity by limiting its use during activities of daily living for at least 48 hours. This may involve the use of a crutch or a cane if the sprain is in the lower extremity. Also apply ice to the joint for 20 minutes at a time several times a day. You can use an ice pack, a plastic sandwich bag filled with ice, or even a bag of frozen peas. Compression of the injured joint with an elastic wrap can minimize swelling and immobilizes the joint to minimize its use and allow for proper healing. Elevation of the extremity also helps decrease the swelling and promotes resting of the joint. If the sprain is in the lower extremity, you can use one or two pillows to achieve this.
Step 3
Follow up initial treatment with rehabilitation. After the initial treatment with R.I.C.E, it is important to being a rehabilitation program to recover the function of the affected joint. Rehabilitation exercises help decrease joint stiffness and recover joint strength, mobility and flexibility. Examples of rehabilitation strategies include weight-bearing exercises, balancing drills and use of exercise balls and light weights. A physical therapist can also help achieve these exercises in a consistent and proper manner to avoid re-injuring the joint. The amount of rehabilitation needed to recover proper function varies with the degree of severity of the sprain, with mild sprains needing only a few weeks, and severe sprain requiring months of therapy. Full recovery might not be possible with severe sprains. The degree of recovery might also be affected by the age of the person, the mechanism of injury and the person’s medical history.
Things You'll Need
- Ice bag
- Elastic or compression bandage
