You’re out on a power walk, run or hike, miss some uneven ground and roll your foot. Now it’s throbbing, and you’re wondering what’s wrong with it.
Could it be a strain, a sprain? Here’s how you can tell.
Sprain
A sprain is an injury to a ligament, which is a tissue that connects two or more bones at a joint. Ankles, knees and wrists are most susceptible to sprains. Sprains usually occur after a specific incident – twisting an ankle or a knee in a fall, for example.
“Pain can range from some discomfort to more severe pain that lasts for several days,” J. R. Barley, D.O., Primary Care Sports Medicine Physician says. “Normally, sprains heal on their own.”
Besides pain, symptoms include bruising, swelling and inflammation. Use the “RICE” method to acutely treat a sprain from home for the first 1-2 days.
- Rest – Take a break from any activity that causes pain or swelling or from the activity that caused the injury in the first place.
- Ice – Use cold packs for 20 minutes at a time three to four times a day. Don’t apply ice directly to the skin. Wrap the ice first.
- Compression – Wear an elastic compression bandage to prevent additional swelling. Don't wrap the bandage too tightly, or it can affect circulation.
- Elevation – Elevate the injured area higher than your heart to prevent additional swelling. You can even do this at night while sleeping.
You can also take over-the-counter pain medicine.
Strain
Strains occur when tendons that connect muscle to bone become stretched or torn. Doctors categorize strains in two ways.
- Acute strains – Caused by twisting, stretching or pulling a muscle or tendon.
- Chronic strains – Developed over time by moving a muscle or tendon repetitively the same way. Not resting enough while doing intense training can cause a strain.
You can also treat strains using the “RICE” protocol for the first 1-2 days.
“With sprains and strains, if pain doesn’t get better on its own in a few days, be sure to see your care provider,” Dr. Barley says. “You may need an X-ray to rule out a break. A severe tear may require surgery. You also may need crutches to stay off an injury."
When pain and swelling decrease, your doctor may tell you to exercise the injured area to prevent stiffness and increase strength. You may also need physical therapy.
When in doubt
Sometimes it’s hard to tell exactly what is wrong, and you may need to go to urgent care or your primary care physician to check into it. Acute pain or pain that doesn’t subside with the RICE method can signal something more serious.
Get care right away if you experience numbness, weakness or poor circulation in the injured area, which may also feel tender and swollen. Your provider will order an X-ray to determine the extent of your injury.
We have many emergency care locations and urgent care locations to assist you.
Related:
- Learn more about J.R. Barley, D.O., Primary Care Sports Medicine Physician
- Sports Medicine
- Healthy YOU
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