Before we get into the treatment for handling a sprain, we must first know how a sprain differs from a strain. Medically speaking, any injury resulting in damage to a ligament or to the site where it attaches to a bone is commonly called a sprain. It is a stretch injury to a passive, restraining structure, whereas a strain is an injury in the active structure, the muscle/tendon complex.

To put it in words that apply to weight training, if a muscle is stressed beyond its capability, the muscle will become strained. It may knot up instead of relaxing. Putting excess weight on the muscles or using them for prolonged periods of time without rest can also cause muscle strain.

A sprain occurs when the ligament connecting the bone to muscle is stretched beyond its capability and actually tears. It may be a partial tear or a complete one. The soft tissue surrounding this injured area may become sore, swollen and bruised. Sprains are usually the result of an unexpected movement, twisting, or from a hard fall.

The treatments for sprains and strains are pretty much the same, since they both involve degrees of pain and swelling. In cases of mild sprain, where only a few fibers of ligament have been torn, there may be little bleeding and swelling and only a slight loss of joint function.

Treatment may include one or more of the following: rest and a limitation of the activities responsible for the trauma, elevation of the injured area, compression or pressure dressings, application of ice packs, and slings or splints to immobilize the area. Certainly, you should avoid any training movements that cause any discomfort to the injured area. And forget this idea of “working it out,” that will just make matters worse.

Slight sprains can be handled with any of the above with complete recovery expected. But, with a more severe sprain, and partial ligament tears, there is more extensive damage to the ligament fibers, more bleeding, more swelling, more pain with attempted movement, and more loss of joint function.

Let’s say you’re working on your upper thighs, doing sets of Leg Lunges. All of a sudden, there’s a sharp pain in the ankle. It looks like you have sustained a severe ankle sprain, with significant bleeding into the tissue. There’s also edema, or swelling, starting and spreading to the ankle and foot areas. It’s a throbbing pain at first, and when motion is attempted, the pain becomes almost unbearable.

Treating this type of injury is not intended for amateurs. In this case, the joint definitely should be protected to permit proper healing. Here, you need professional help without delay. X-rays may need to be taken to be sure there are no broken bones or completely severed ligaments. Immobilization by splint or cast provides the most protection since it prevents motion, decreases pain and allows for optimum healing.

Many times these severe injuries are made light of, but those who ignore the warnings signs will likely have regrets about it later.
So, let a medical professional take care of it, and you’ll be safe instead of sorry.

by Bruce Heath, DnC