Understanding Sprains and Strains

---

What is the Difference Between a Sprain and a Strain?

• Sprain: An injury to a ligament (the tissue connecting bones at a joint). Commonly occurs in ankles, wrists, and knees.
• Strain: An injury to a muscle or tendon (tissue connecting muscle to bone). Frequently affects hamstrings, calves, and lower back.

• Pain and tenderness
• Swelling and bruising
• Reduced movement or difficulty bearing weight
• Muscle spasms or cramping (common with strains)

• Rest: Avoid activities causing pain. Protect the injured area but maintain gentle movement to prevent stiffness.
• Ice: Apply an ice pack wrapped in a towel for 15-20 minutes every 2-3 hours during the first 48-72 hours.
• Compression: Use an elastic bandage or support to limit swelling.
• Elevation: Elevate the injured limb above heart level whenever possible to reduce swelling.

Additionally, gentle movements and gradually returning to normal activities can aid recovery and help prevent stiffness and loss of strength.

While many sprains and strains improve with basic care, sometimes professional assessment and treatment are necessary. Book an appointment at Peak Physio and Fitness if:

• Pain or swelling doesn't improve significantly within 5-7 days.
• You are unable to use or move the injured area comfortably.
• Symptoms worsen despite following basic self-care steps.
• You're experiencing repeated injuries to the same area.

• Severe pain or inability to bear weight
• Significant swelling, deformity, or unusual appearance of the limb
• Numbness or tingling below the injury

Our experienced team at Peak Physio and Fitness will provide you with a detailed assessment, individualised treatment plan, and advice to ensure optimal recovery and minimise future injury risk.

If your sprain or strain isn't improving or you have any concerns, don’t wait. Early assessment can speed your recovery and return you to the activities you enjoy. Book your physiotherapy appointment today at Peak Physio and Fitness.