Overview Of Sprains
A sprain occurs when you over-strain or tear a tendon. Symptoms are piercing pain, inflammation, bruising, and a warm sensation near the affected region.
- If the injury is not severe, apply the procedure known as R.I.C.E.
- If you injured a finger or hand, take off your rings (the rings might have to be cut off if the injured finger becomes swollen, so removing the rings as soon as possible might prevent this.)
- Apply some balms. These give a freshening or warming feeling by concealing the pain. They do not help with the healing process though.
Once the sprain begins to heal, apply M.S.A.:
- Movement. Try move affected area once it is healed. This will help sustain flexibility during healing and avoid any scar tissue.
- Strength. Slowly strengthen the affected region once the inflammation is controlled and the feeling is back.
- Alternative Activities. Do some exercises that do not strain the affected part.
Prevention Of A Strain Or Sprain
- Wear the correct protective kit and clothing for the sport (e.g., a helmet; wrist, knee, and shoulder pads; including a mouth guard, etc.).
- Ease into any workout program. Build up slowly.
- Avoid running on solid exteriors like concrete and asphalt. Jog on smooth surfaces. Running uphill places added pressure on the Achilles tendon.
- Wear socks and shoes that fit you well. The broadest part of your foot should match the broadest part of the shoe. Wear shoes that offer shock absorption and steadiness.
- Rest if you feel pain. Don’t do any physical movements till the pain is gone.