by Dr. Nicole Rieth, PT, DPT, CMTPT
As the nights have been getting cooler, you can tell the end of summer is drawing near. Teachers are trying to soak up their last few days of freedom before school resumes. High school and college athletes are working hard to make the cut for their fall sports team. And for many sports fans, they have tuned into preseason training camps as the regular season is a few short weeks away.
Now with fall sports underway, there are many behind the scenes things an athlete must do to prepare for their upcoming season. Proper strength and cardiovascular training are essential to success and safety in any sport. With inappropriate training comes an increased risk of injury. Two common types of injuries seen in the sports medicine world include strains and sprains.
Strain vs Sprain?
A muscle strain is an injury to a muscle or tendon. Tendons are fibrous tissues that connect muscles to bones. Strains can occur because of overusing a muscle or be a result of an awkward move or traumatic injury.
What are strain symptoms?
Swelling
Cramping
Stiffness
Feel a “pop”
A sprain is the stretching or tearing of ligaments. Ligaments are thick fibrous tissues that connect two bones together. A sprain occurs when you overextend or tear a ligament while severely stressing a joint.
What are sprain symptoms?
Pain
Swelling
Bruising
Decreased range of motion
Popping sound during injury
How are sprains and strains classified?
Grade I (Mild): Tissue is stretched
Slight swelling
Mild decrease in motion and strength (0-25%)
No decrease in stability
Grade II (Moderate): Tissue is stretched and some tearing of tissue
Moderate swelling
Some bruising
Moderate decrease in motion and strength (25 – 75%)
Decrease in stability
Grade III (Severe): Complete tearing of tissue
Significant swelling
Significant bruising
Significant decrease in motion and strength (75-100%)
Significant decrease in stability
How to treat a strain or sprain?
Strains and sprains are treated similarly after an initial injury. The new acceptable practice technique to manage injuries is called POLICE. Protect, Optimal Loading, Ice, Compression and Elevation.
Protect – Protect the joint or the muscle to prevent further tissue damage.
Optimal Loading - Optimal loading will help to stimulate the healing process and can help manage edema.
Ice – ice is used to help decrease pain and inflammation.
Compression – compression helps to decrease the inflammation at the muscle or joint to help maintain adequate range of motion.
Elevation – elevate to help prevent and manage swelling
Mild sprains and strains will likely heal in a few weeks with the POLICE method and use of anti-inflammatory medications as directed by your physician. Moderate sprains and strains will often take longer to heal and may require use of physical therapist or athletic trainer to help return to activity. Severe sprains and strains may take a few months to heal under the guidance of a physical therapist and might require further medical examination from a healthcare provider.
If you have experienced a sprain or a strain, it is beneficial to work with a skilled physical therapist to help regain proper motion and strength throughout the body. After adequate motion and strength is achieved, retrain the body how to move through the proper movement pattern is essential. It is important to properly train the muscles to work efficiently and effectively after an injury. The muscles control the locomotion of the body and help to brace the joints. If faulty movement patterns still exist, you are at an increased risk for future injury.
How to prevent strains and sprains?
There are several steps that can be taken to help prevent injuries when participating in sports. The first step is if you are experiencing any pain or discomfort, do not push through it. Seek help to address the imbalances and properly strengthen the body. The most common way to prevent injuries is actively participating in a regular strengthening and stretching program. It is imperative that this program helps to achieve symmetry throughout the body. It is also important to train for the sport you will be participating in, making sure to be at adequate conditioning/cardiovascular level for the demands of the sport. Fatigue often contributes to a higher probability of injury occurrence. The muscles are less likely to perform at their optimal potential providing less support and stability at the joints.
Sprains and strains are common injuries seen in sports. It is important to go out and have fun and enjoy your time, however, being able to prevent an injury with the advice given above is beneficial as well as listening to your body. If you are feeling like you need extra support to be ready for your season or are feeling any pain, please do not hesitate to give our office a call at 414-763-2941 or request an appointment here. Our goal is to help you have a successful and injury free sports season.
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