Sprain
WHAT IS A SPRAIN?
“A sprain is a stretching or tearing of ligaments the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle.
A sprain refers to tearing of a ligament, which hold our joints together, for example the ligaments on the outside of the ankle. Nearly everyone I know has sprained an ankle at some point or another. After the initial injury, it can leave one with the odd sensation of discomfort or pain when trying to use the joint, but when resting it seems fine. Ligaments have a poor blood supply and take a long period of time to heal for this reason.
Symptoms
Signs and symptoms will vary, depending on the severity of the injury, and may include:
Pain
Swelling
Bruising
Limited ability to move the affected joint
Hearing or feeling a "pop" in your joint at the time of injury
Causes
A sprain occurs when you overextend or tear a ligament while severely stressing a joint. Sprains often occur in the following circumstances:
Ankle Walking or exercising on an uneven surface, landing awkwardly from a jump
Knee Pivoting during an athletic activity
Wrist Landing on an outstretched hand during a fall
Thumb Skiing injury or overextension when playing racquet sports, such as tennis
HOW LONG WILL RECOVERY TAKE?
There are generally agreed to be three stages of soft tissue repair:
Stage 1 Acute 'inflammatory' phase 2 - 5 days post-injury
Stage 2 Regeneration 'repair' phase 5 days - 2-3 weeks post-injury
Stage 3 Remodelling 'rebuilding' phase 21 - 60 days post-injury
HOW TO AID RECOVERY FROM A SPRAIN
Whether you tear muscle, tendon or ligament, you are likely to experience a certain amount of pain, swelling and bruising. The general advice for both a sprain and strain in the acute stage (typically the first 2 3 days) is as follows:
R = rest the affected area
I = ice may slow the blood flow to the area and reduce the amount of bleeding immediately following the trauma. It is also great at reducing pain, which can therefore inhibit protective muscle spasms
C = compression may also reduce blood flow to the area and prevent further bleeding
E = elevation allows gravity to minimise excess fluid pooling in the injured area
HOW MASSAGE HELPS WITH LIGAMENT SPRAIN
Massage is one of the most effective forms of injury rehabilitation therapy. Not only does it speed up the healing process, it increases range of motion, flexibility and helps prevent re-injury. Without it, our bodies rarely make a full recovery. By stretching tight tissues and breaking down adhesions, massage can help flush out the swelling in joints, allowing for quicker healing.
By improving circulation and blood flow, the muscles become warmer. Massage encourages circulatory movement and relaxes the muscles, helping the body pump more oxygen and nutrients into the tissues and vital organs. This allows the injured area(s) that are being rehabilitated to become more flexible and heal at an accelerated rate. In addition, massage helps relieve pain, reduce stiffness, restore movement and provide relaxation so that you can focus on healthy healing instead of soreness and anxiety.
OTHER THINGS TO CONSIDER
Rest is still very important in the early recovery stage, and remedial exercises must be done gently and carefully
Without sufficient rest, it does not matter how much treatment and remedial exercise is done - the condition may not recovery properly”.
Injuries suck. Theres no other way to describe the enforced rest, the pain and discomfort, the wait. However, it is really important to give yourself the best chance of recovery by understanding what you have done, and that it may well take you longer than you think to get back to normal.
Prevention
Regular stretching and strengthening exercises for your sport, fitness or work activity, as part of an overall physical conditioning program, can help to minimize your risk of sprains. Try to be in shape to play your sport; don't play your sport to get in shape. If you have a physically demanding occupation, regular conditioning can help prevent injuries.
You can protect your joints in the long term by working to strengthen and condition the muscles around the joint that has been injured. The best brace you can give yourself is your own "muscle brace."
