So you’ve really done it now. Maybe you’ve run a little too fast at soccer training and fallen over, or you were at the gym and you pushed a little too hard without warming up properly. Whatever it is, your muscles and ligaments are yelling at you to relax for a bit. 

We’ve all had a sprain or a strain. They’re the most common sporting injury for a reason. From on-field injuries covered live by commentators with a sports media degree to little league strains at local clubs, sprains and strains are incredibly typical in the world of sport.

Types of strains and sprains

There are different kinds of strains and sprains. While a doctor will be able to diagnose the proper degree of damage and the recommended healing process, here is a quick overview of what these might look like.

Sprains happen when you twist, turn, or stretch a joint in an awkward way. They impact the ligaments and can be categorised into three different grades:

• Grade 1: a mild sprain, which can heal on its own with some rest.

• Grade 2: a moderate sprain, meaning a potential partial tear of the ligament. You might require immobilization, such as with a walking boot or a splint.

• Grade 3: a severe sprain, involving the complete tearing of the ligament. You might even require surgery to repair the torn ligament.

On the other hand, strains, which are muscle or ligament tears or overstretching, can be acute or chronic. Acute strains occur suddenly, usually when you make a sudden movement or a forceful contraction, and the muscle or tendon gets unexpectedly forced to stretch too far. Chronic strains, on the other hand, develop over time when you overuse the same muscle (often for the same type of repetitive movement). 

Common types of sprains and strains include sprains in the ankle, wrist, or back, or tearing of the ACL (in the knee).

What to do to speed up the healing process

Depending on how severe your injury is, there are some things you can do to help speed up the healing process. Mild injuries can often improve with the RICE method: Rest, Ice, Compression, Elevation. However, it’s also important to visit a doctor and get professional advice to make sure that you’re not undertreating a severe injury.

How to prevent sprains and strains

Be aware of previous risk factors

There are many risk factors to be aware of before attempting vigorous activity. This can include things like age and weight, but can also include things like knowing if you’ve had previous injuries in a certain body part and ensuring that you avoid movements that could aggravate that injury.

Warm up and cool down properly

Warming up your body before exercise is incredibly important, not only physically but also mentally. Physically, it gets your muscles warm, prepares your body for any stretches you might have to do, and gets your blood pumping to the parts that need it. Mentally, it encourages you to settle into the mindset for sports, which can help you feel more prepared, relaxed, and confident, helping you move more smoothly.

Use proper technique

Many sports have a proper technique that reduces the risk of injury, from weightlifting to dance to rock climbing. Make sure you know the proper technique (take beginner classes before you get into the hefty stuff if necessary) and use it.

Take rests and breaks

Finally, make sure you take regular rests and breaks as you need them, to keep your body hydrated and also allow yourself to replenish your energy. If you are playing sports while extremely fatigued or tired, you’re more likely to injure yourself as you might not be paying proper attention to your surroundings, avoiding proper technique due to muscle fatigue, or moving more carelessly than you would otherwise.

Sport can be a lot of fun, and exercise brings countless benefits into our lives, but it’s important to do your sports carefully and safely, and avoid the strains and sprains that put millions of Americans out of action every year.