The treatment of muscle sprains and strains has two main goals. The
first goal is to reduce swelling and pain; the second is to speed
recovery and rehabilitation.
If you use a cane or one crutch for an ankle injury, use it on the
uninjured side to help you lean away and relieve weight on the injured
ankle.
Ice
Apply an ice pack to the injured area for 20 minutes at a time, four
to eight times a day. A cold pack, ice bag, or plastic bag filled with
crushed ice and wrapped in a towel can be used. To avoid cold injury
and frostbite, do not apply the ice for more than 20 minutes.
Compression
Compression of an injured ankle, knee, or wrist may help reduce
swelling. Examples of compression bandages are elastic wraps, special
boots, air casts, and splints. Ask your doctor for advice on which one
to use.
Elevation
If possible, keep the injured ankle, knee, elbow, or wrist elevated on
a pillow, above the level of the heart, to help decrease swelling.
Rehabilitation for Sprains and Strains
The second stage of treating a sprain or strain is rehabilitation to
restore normal function. When the pain and swelling are reduced you
can generally begin gentle exercise. A custom program is often created
by a physical therapist that prevents stiffness, improves range of
motion, improves flexibility and builds strength. Depending on the
type of injury you have, you may go to physical therapy for several
weeks, or do the exercises at home.
People with an ankle sprain may start with range of motion
exercises, such as writing the alphabet in the air with the big toe.
An athlete with an injured knee or foot will work on weight-bearing
and balancing exercises. The length of this stage depends on the
extent of the injury, but it is often several weeks.
Rebuilding strength is a slow and gradual process, and only when
done correctly can the athlete consider returning to sports. It's
tempting to resume full activity despite pain or muscle soreness, but
returning to full activity soon increases the chance of re-injury and
may lead to a chronic problem.
Also See:
Injury
Rehab Protocols
When
is it Safe to Play Sports After an Injury?
The amount of rehabilitation and the time needed for full recovery
after a muscle sprain or strain depend on the severity of the injury
and individual rates of healing. A moderate ankle sprain may require
three to six weeks of rehabilitation and severe sprain can take eight
to 12 months to rehab completely and avoid re-injury. Patience
and learning to cope with an injury is essential to recovery.
Preventing Sprains and Strains
There are many things athletes can do to help lower their risk of
muscle sprains and strains. Start by reviewing these 10
Tips for Safe Workouts