General
Health Matters
Strains and Sprains
What is a sprain?
A sprain is an injury to a ligament (fibrous tissue that connects bones). You can get a sprain if
you overstretch or tear a ligament. The joint is affected but there is no dislocation or fracture.
One or more ligaments can be injured so the severity will depend on the extent of the injury and
the number of ligaments involved. The extent of the injury can range from minor to a complete
tear.
Sprains can occur in any joint but the ligaments in the ankle and knee are the most commonly
sprained because of the way they are constructed and because they support your body weight.
Sprains are usually more serious than strains and take longer to heal.
Sprains usually occur from a sudden fall, twist, or a blow that forces a joint out of its normal
position causing the ligament supporting that joint to be overstretched or torn. For instance, if
you fall and land on an outstretched arm, slide into base, land on the side of your foot, or twist
your knee while your foot is firmly planted on the ground.
What are the symptoms of a sprain?
Rapid mild to severe pain
Joint tenderness and possible swelling
Bruising immediately or up to several hours after the injury
A warm feeling at the injured area
Inability or difficulty moving the injured joint
What is a strain?
A strain is an injury to a muscle or tendon (tissue that connects muscle to bone). You can get a
sprain if you overstretch or twist a muscle or tendon. Strains can be acute or chronic. An acute
strain is caused by a blow to the body, overstressing the muscle, or improperly lifting heavy
objects. A chronic strain is caused by overuse or repetitive movement of the muscles and
tendons.
Strains often occur in the back and hamstring (muscle located in the back of the thigh). Some
sports that can put you at greater risk for a strain are contact sports like soccer, football, hockey,
boxing, and wrestling. Sports that require a lot of gripping like gymnastics, tennis, rowing, or
golf can put you at risk for hand and forearm strains. Racquet sports and those involving
throwing can put you at risk for elbow strains.
It is possible to have both a sprain and a strain at the same time. For example, an ankle sprain can
cause the achilles tendon to be strained.
McGill University Student Health Service
Brown Student Services Building
3511 Peel St. Rm 3301
Tel: 514-398-6017
Macdonald Campus Centennial Building
21111 Lakeshore Road
Tel: 514-398-7992
www.mcgill.ca/studenthealth
General
Health Matters
Mild strains are often simply a nuisance and can repair themselves easily with rest. However,
severe strains that partially or completely tear a muscle or tendon can be very painful and
disabling.
What are the symptoms of a strain?
Muscle stiffness, soreness, and tenderness several hours after the injury
Swelling, cramping, or inflammation
In some cases, the skin can become discolored several days later
How should you treat a sprain or strain?
Remember the acronym RICE to treat minor sprains and strains. Treating the injury within 24 to
48 hours will reduce the swelling and pain.
RICE
Rest: Rest the area for 48 hours, reduce your activities, and try not to put any weight on the
injured area. Using a sling, crutches, or a cane may help. Listen to your body to know how much
activity you can handle.
Ice: Ice the area during the first 48 hours to reduce swelling. Avoid heat during the first 48 hours
as it may increase swelling. Apply a cold pack, or a bag filled with crushed ice, or a bag of
frozen peas if you don’t have anything similar. To avoid frostbite, wrap the ice pack or object in
a towel first. During the first 2 hours, ice the area every 20 minutes. Then ice for 20 minutes 5
times a day for the remainder of the 48 hours.
Compression: Compress the injured area to reduce the swelling by wrapping the area with an ace
bandage or other type of support bandage. If you feel numbness, tingling, or increased pain, it
means the bandage is too tight. Remove the bandage every 3 to 4 hours and leave it off for 15 to
20 minutes each time.
Elevate: Elevate the injured area above heart level if possible to reduce swelling. Put your arm in
a sling or place your foot or leg on a pillow.
Try an over-the-counter pain reliever if necessary. If you sprained a finger or hand, remove your
rings. Liniments or balms can help soothe sore muscles by giving a cooling or warming
sensation.
Common Sports Injuries
McGill University Student Health Service
Brown Student Services Building
3511 Peel St. Rm 3301
Tel: 514-398-6017
Macdonald Campus Centennial Building
21111 Lakeshore Road
Tel: 514-398-7992
www.mcgill.ca/studenthealth
General
Health Matters
The achilles tendon—the tendon that connects the calf muscle to the heel bone at the
back of the ankle - can be injured by stretching or tearing leading to pain
Shinsplints are caused by inflammation of the tendon on the inside of the front of the
lower leg leading to aching, throbbing, or tenderness along the inside of the shin
Stress fractures are microfractures caused by suddenly increasing the amount of weight
bearing exercise and are common in the bones of the feet or legs
Blisters are caused by friction typically from poor-fitting shoes or socks
Muscle soreness results from working out too hard or too long
When should you see a doctor?
You have severe pain and cannot put any weight on the injured joint
You are unable to stand on your injured leg or walk more than 4 steps without great pain
You can’t bend your joint properly
There is an obvious deformity of the joint or limb—it looks crooked or has lumps and
bumps
There is a deep cut over the area
You have numbness in any part of the injured area
You injured an area that has been injured several times before
Swelling and redness is increasing despite following RICE
You are not sure how serious the injury is or how to care for it
McGill University Student Health Service
Brown Student Services Building
3511 Peel St. Rm 3301
Tel: 514-398-6017
Macdonald Campus Centennial Building
21111 Lakeshore Road
Tel: 514-398-7992
www.mcgill.ca/studenthealth