According to the US Department of Labor, sprains and strains are the leading cause of injury and illness requiring time off from work. While many can be treated with over-the-counter remedies, higher-degree injuries where there is persistent pain, swelling, and heat may need professional help in order to prevent problems down the road. The Aiken Physical Medicine and Rehabilitation Center, part of Augusta, Ga's Walton Rehabilitation Health System, offers the following tips for caring for sprains and strains:
Step One: Consider if immediate help is needed. Sprains and strains are classified as first-, second-, or third-degree injuries. A first-degree sprain or strain can usually be treated with over-the-counter remedies while a third-degree injury has a loss of structural or biomechanical integrity. A third-degree injury may also require surgical intervention. Seek immediate medical attention if there is severe swelling combined with pain and limited movement.
Step Two: P-R-I-C-E It. Remember the acronym P-R-I-C-E: Protect, Rest, Ice, Compression, and Elevation. Protect your joint by stopping activity immediately and rest for at least 3 days. Apply ice 15 to 20 minutes at a time (every 2 hours that you’re awake), compress the joint with an elastic bandage or brace, and elevate the injury above your heart to help reduce inflammation and swelling.
Step Three: Do a checkup. After 3 days, reevaluate the injury. If there’s still a lot of swelling, bruising, pain, and heat, these may be clues that the degree of injury is more severe than you thought and needs professional attention. Your primary care physician can typically refer you to a physical medicine and rehabilitation physician or to a physical therapist for care and treatment. Don’t simply resume activity if you’re still feeling pain—you could rupture ligaments, which may require surgical intervention.
Step Four: Follow medical recommendations, if needed. Rehabilitation specialists, including physical therapists, can use different technologies to help reduce pain, manage inflammation, and enhance tissue healing. Electric stimulation and ultrasound treatments can reduce pain and swelling. Heat is not recommended at the initial injury, but it may be used after the first 3 days to increase flexibility and blood flow to the area, which promotes healing. In addition, after a sprain, a person’s balance is often “off,” which reduces stability and increases the risk for reinjury. A therapist can test for balance impairments and/or deficiency and provide training for balance to help you return to your daily routine, including any sports activities.
Step Five: Prevent future injuries. Remember, your ankles, knees, and fingers are most susceptible to sprains and strains. Help reduce your risk by warming up and cooling down when participating in activities and by maintaining an active exercise routine.
The typical recovery period for a sprain or strain can take a few weeks up to a few months, depending on the degree of injury. Phase One focuses on rest and recovery (1 week), Phase Two on restoring flexibility and strength (1 to 2 weeks) and Phase Three on a gradual return to activities (weeks to months). So while you may think you have just a little sprain, don’t let it turn into a big problem—take the appropriate steps to treat your injury and ensure a safe recovery.
For more information on sprain and strain safety and Walton Rehabilitation Health System, go to www.wrh.org.
[Written by: Lindsey Capps, PT, DPT, Aiken Physical Medicine and Rehabilitation Center, Walton Rehabilitation Health System, Augusta.]
[Source: Walton Rehabilitation Health System]
