What are the 3 Types of Strains and Sprains?

Preventing and Treating Sprains & Strains: A Complete Guide

Sprains and strains are both soft tissue injuries, but they occur in different areas of your body. While sprains impact ligaments, strains arise in muscles or tendons, which connect muscles to bones. Both injuries are classified based on their severity: Grade 1 (mild), Grade 2 (moderate), and Grade 3 (serious).

Read below to find out more about the causes and differences between sprains and strains!

What are the Different Types of Sprains?

Sprains are classified based on the severity of the ligament damage:

1. Grade 1 Sprain: This is the least severe type of sprain in which the ligament is stretched further than usual or partially torn, with minimal pain and swelling. It typically heals with rest, ice, and time, usually without requiring medical attention.
2. Grade 2 Sprain: A partial ligament tear can occur in a moderate sprain. It causes swelling, pain, and some joint instability. Immobilisation with a splint or brace may be necessary.
3. Grade 3 Sprain: It is the most serious one, where the ligament is completely torn. The joint becomes unstable, and surgical treatment may be necessary for a full recovery.

What are the Different Types of Strains?

Strains result when the muscle or tendon is pulled or stretched excessively. They are categorised as

1. Acute Strains: Such strains occur when you make an abrupt movement, have a heavy weight to lift, or due to a forceful contraction. You could feel acute pain or weakness.
2. Chronic Strains: They occur because of repetitive action or overuse of the muscle over time. Such strains can also be caused by poor posture or continuous physical activity.

Both types of strains tend to vary in severity and may result in mild discomfort to severe pain and limited mobility.

What are the causes of sprains and strains?

Sprains and strains may occur due to various situations, including:

• Starting an intense exercise regimen without warming up
• Returning to physical work when severely fatigued
• Wearing inappropriate or poorly fitting shoes, like high heels
• Picking up and lifting heavy weights improperly
• Not using the correct form or body mechanics while performing tasks

Although more prevalent in athletes, these injuries can happen to anyone subjected to sudden or extreme physical stress.

What are the treatment options for sprains and strains?

Soft tissue injuries generally heal within a few weeks. The time for healing will vary depending on the severity of the injury, general health, and whether there is an associated complication such as stiffness, instability, or weakness.

Here is a detailed overview:

• Hamstring strains, one of the most prevalent muscle injuries, will take a period of 3 weeks to return to regular activity.
• Ligament sprains of the lateral ankle typically take 2.5 weeks to heal, but return to play can take a significantly longer period in some instances, with returns to play being reported over 100 days.

Early treatment is essential. If pain, swelling, or limitation of motion persists for more than a few days, then seek the services of a medical professional or a physiotherapist.

Common Treatment Procedures for Sprains and Strains

• Exercises: To strengthen, increase flexibility, and promote healing—under the guidance of a medical practitioner.
• Braces or Supports: Protects the area without precluding activity altogether.
• Manual Therapy: Techniques like massage or mobilisation can reduce pain and restore function.
• Electrotherapy: Applied in certain instances to support tissue repair.
• Pain Medication: Use only under medical advice, as some drugs may interfere with the healing process.
• Gradual Return to Activities: Return to regular movements and activities gradually to prevent re-injury.

If the tissue is fully torn (Grade 3), surgery may be required to reattach the fragments. Despite surgical, immobilisation, and physical therapy intervention, long-term outcomes are typically similar. The most important aspect is a well-organised and supervised return to an activity regimen.

How to Prevent Sprains and Strains?

You can prevent sprains and strains by following these tips:

• Develop Intensity Progressively: When beginning a new exercise or activity, increase the intensity, duration, and frequency gradually. An extreme boost in effort can pull and stretch tendons and muscles.
• Listen to Your Body: Closely monitor for signs like pain, stiffness, or fatigue while exercising. Make adjustments or terminate the exercise as needed to avoid going beyond safe limits.
• Healthy Weight: Weight adds extra pressure to joints and muscles. Be healthy in weight through diet and exercise.
• Physical Fitness: Stay active throughout the day to increase your strength, flexibility, and fitness. Strong and fit muscles and joints are less likely to be injured.
• Monitor Surfaces: Be careful while walking, jogging, or exercising on slippery or rough surfaces. Work out in shoes that have good traction and avoid hazardous situations.
• Rest and Take Breaks: Allow your body time to recover between exercise sessions or extreme physical activities. Resting prevents overuse injuries.
• Train with Proper Technique: When lifting, jumping, or playing a sport, always train using the correct method and body mechanics. Incorrect techniques will increase the likelihood of sprains and strains.
• Use Protective Equipment: For more dangerous activities, use appropriate protective gear such as helmets, knee pads, or wrist guards to cover vulnerable areas.
• Warm Up in Advance Prior to Engaging in Any Physical Exercise or Activity: Take a couple of minutes to perform dynamic stretches and low-impact movements. This heats muscles, tendons, and ligaments up, thereby reducing the chances of injuries.
• Dress Properly: Select footwear that provides the necessary support and cushioning for your workout. Replace worn-out shoes periodically to maintain support and traction.

Remember, while these preventive steps can significantly reduce your chances of a sprain or strain, injuries can still happen. If they do, make sure to rest, treat the area promptly, and consult your doctor if symptoms persist.

Apart from this, having a comprehensive health insurance policy from reputed providers like Star Health can help get timely access to quality treatment. Our plans enable you to avail yourself of doctor consultations, telemedicine services, cashless treatment in 14,000+ network hospitals, and more.

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