Sprains and strains affect the muscles and ligaments which keep the bones together and stable.

Sprains will occur when ligaments are stretched, twisted or torn because of excessive force being applied to the joints and most commonly affect the knees, wrist and ankles.

Strains occur when the muscle fibres are being stretched and torn as a result of an accident or from doing physical activity. Strains commonly affect the hamstring (muscle at back of the thigh), quadriceps (muscle at the front of the thigh) and lumbar (lower back).

Treatment for sprains and strains

• Sprains and strains can be treated at home using the RICE technique:
  • Rest – avoid any activity that caused injury for the first 48-72 hours.
  • Ice – apply ice to the area for fifteen to twenty minutes every two or three hours. Apply the ice wrapped in a damp towel.
  • Compression – apply a compression bandage to limit the swelling and movement. Ensure the bandage isn’t applied too tight.
  • Elevation – raise the injured area and support it with a pillow to help reduce swelling.
• Avoid HARM!

• To manage the pain you can recommend paracetamol or co-codamol. NSAIDS can help to reduce the swelling or inflammation but ensure you ask your WWHAM questions – if unsure, refer to the pharmacist.

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Tips on preventing sprains and strains

• Wear the correct footwear for the activity!
• Take part in regular exercise, particularly strengthening and stretching as this will help to keep your joints flexible and reduce the likelihood of injury.
• Warm up and cool down when exercising.
• Avoid exercise when exhausted as it can increase the chances of injury.