Muscle Strains and Sprains: Understanding, Treating, and Preventing Injury
Muscle strains and sprains are among the most common injuries I see as a massage therapist at Legacy Therapeutics here in Calgary, Alberta. Whether you’ve overdone it at the gym, twisted your ankle during a run, or simply reached for something in a way that triggered discomfort, these injuries can quickly sideline you from your regular routine. But the good news is—most of these injuries can be treated effectively with the right approach.
In this blog, I’ll explain what muscle strains and sprains are, how they happen, and how you can manage them effectively. As someone who has worked with countless clients recovering from these injuries, I want to provide you with practical tips to help you heal faster, prevent future injuries, and get back to living pain-free.
What Are Muscle Strains and Sprains?
First things first, let’s clear up the difference between a strain and a sprain.
- Muscle Strain: A strain occurs when a muscle or tendon (the tissue that connects muscle to bone) is overstretched or torn. It’s commonly caused by overexertion or using a muscle incorrectly during physical activity.
- Sprain: A sprain happens when a ligament (the tissue connecting bones to each other) is stretched or torn. This typically happens when a joint is forced beyond its normal range of motion, like when you twist your ankle or fall.
What Causes Strains and Sprains?
There are several reasons why you might experience a muscle strain or sprain. The most common include:
- Overexertion: When you push your muscles too hard—especially without proper warm-up or cool-down—you’re more likely to strain them. The same goes for trying to lift something that’s too heavy or engaging in physical activity you’re not accustomed to.
- Sudden Movements or Twisting: A sudden twist or awkward movement can strain a muscle or sprain a ligament. These injuries often happen during activities like sports, lifting, or even while performing daily tasks.
- Lack of Flexibility: Muscles that are stiff or tight are more vulnerable to injury. Stretching and keeping muscles flexible are essential for preventing strains and sprains.
- Weak Muscles: Weak muscles lack the endurance to handle physical stress, making them prone to injury. Strength training is an important part of injury prevention.
- Inadequate Footwear: Poorly fitting shoes or shoes that don’t provide enough support can lead to sprained ankles or other injuries, especially if you’re on your feet for long periods.
How to Manage Symptoms of Muscle Strains and Sprains
The first step in managing any strain or sprain is recognizing the symptoms. Here are a few signs that you may have strained or sprained a muscle or ligament:
- Pain: A sharp, sudden pain, especially when moving or using the affected muscle or joint.
- Swelling: Inflammation around the injured area is common and often accompanies strains and sprains.
- Bruising: Discoloration can appear due to the rupturing of small blood vessels.
- Limited Range of Motion: Difficulty moving or bending the joint or muscle, particularly in the initial days after the injury.
If you’re dealing with a strain or sprain, here’s what you can do to manage the symptoms:
- Rest: Give the affected muscle or joint time to heal. Avoid activities that aggravate the injury and try not to put weight on the injured area.
- Ice: Apply ice to reduce swelling and numb the pain. Ice the injured area for 15-20 minutes every couple of hours during the first 48 hours.
- Compression: Use an elastic bandage or compression wrap to help reduce swelling. Be sure not to wrap it too tightly, as that can cause more harm than good.
- Elevation: Raise the injured area above the level of your heart when possible to reduce swelling.
- Pain Management: Over-the-counter pain medications, such as ibuprofen or acetaminophen, can help control pain and inflammation.
What You Can Expect From Treatment at Legacy Therapeutics
At Legacy Therapeutics, we focus on providing personalized care to help you recover from strains and sprains quickly. Here’s how we can assist:
- Therapeutic Massage: Massage therapy is one of the most effective ways to promote healing. I use gentle techniques to reduce muscle tension, improve blood circulation, and relieve pain. In the case of strains or sprains, we focus on reducing muscle spasms and restoring flexibility.
- Fascia Stretch Therapy: A gentle and highly effective treatment to release tension in the muscles and connective tissues. This can be especially helpful for strains in muscles or tendons.
- Joint Mobilization: For sprains, joint mobilization can help restore normal range of motion, reduce stiffness, and improve joint function.
- Customized Exercises: I’ll guide you through safe stretches and strengthening exercises that target the injured area. These exercises help improve muscle flexibility, strength, and endurance, helping you get back on your feet faster and preventing future injuries.
Before and After Treatment at Legacy Therapeutics
To get the most out of your massage or therapy session at Legacy Therapeutics, follow these tips:
Before Your Appointment:
- Avoid intense physical activity before your session to allow your body time to rest and recover.
- If the injury is recent, use ice to reduce swelling before you come in for treatment.
After Your Appointment:
- Continue to rest the affected area, but avoid completely immobilizing it. Gentle movement is important to prevent stiffness.
- Apply ice after the session if necessary, especially if there’s lingering swelling.
- Follow any exercise or stretching instructions provided during your session to speed up recovery.
How to Prevent Muscle Strains and Sprains in the Future
Once you’ve recovered from your injury, it’s important to keep your muscles and joints strong and flexible to avoid re-injury. Here are some helpful tips to maintain your body and prevent further injuries:
- Strength Conditioning: Regular strength training is crucial for building the muscle support needed to protect your joints. Focus on core strength, as well as strengthening the muscles around your knees, hips, and shoulders.
- Stretching and Yoga: Flexibility is key to avoiding injury. Incorporating daily stretching or yoga into your routine can help keep muscles limber and reduce the risk of strains. Pay special attention to your hamstrings, calves, and lower back.
- Warm-Up and Cool-Down: Never skip your warm-up and cool-down before or after exercise. These routines help prepare your muscles for activity and allow them to recover afterward, reducing the risk of injury.
- Proper Footwear: Make sure your shoes are supportive and appropriate for your activity. If you’re engaging in sports or running, consider orthotics or shoes designed for your specific foot type.
Call to Action: Let Us Help You Recover and Stay Strong
Muscle strains and sprains can feel like a major setback, but with the right care, you can recover fully and even become stronger than before. At Legacy Therapeutics, I offer personalized treatments to help you heal from injury, relieve pain, and get back to your active life. Whether you’re dealing with a recent strain or just want to prevent injuries in the future, I’m here to guide you on your recovery journey.
Don’t let muscle strain or sprain hold you back. Book your appointment today, and let’s work together to get you feeling better and moving stronger.
Resources:
- “Orthopedic Sports Medicine: Principles and Practice” – David W. Stoller
- “The Science and Fine Art of Food and Nutrition” – Arnold Ehret
- “Sports Injuries: A Self-Help Guide” – Dr. D. P. McLeod
