Sports Shorts

Fort Sanders Sports Medicine Special to the Seymour Herald Sprains & Strains If you’re watching a football game, you may hear the terms “sprain” or “strain” mentioned. What do they mean? A sprain is an injury to a ligament. A ligament is connective tissue that joins two bones. A strain is an injury to a muscle or tendon. A tendon is also connective tissue that attaches muscle to bone. For example, an ankle (joint) can be sprained, but a biceps (muscle) can be strained. Sprains and strains are rated either in grades (Grade1, Grade2, and Grade 3) or classified as mild, moderate, or severe. A Grade 1 or mild sprain/strain means that there is a large portion of the ligament tissue being stretched. Grade 2 or moderate sprain/strain means that there is a larger portion of the tissue being stretched with possible some tearing of the tissue or fraying, but the tissue remains intact. Finally, Grade 3 or severe sprain/strain means that 80 to 100 percent of the tissue is torn or ruptured. Anyone can be susceptible to sprains or strains from work, sports, or other activities. When treating sprains or strains the R.I.C.E. stands for: Rest, Ice, Compression, and Elevation. Rest Rest involves active rest—this involves removing the athlete or injured person from the activity and placing them in a rehabilitative program. The program begins first with easy “pain-free range of motion exercise.” Ice Ice, not heat, should be applied to the injured site for 15 to 20 minutes. Ice, also known as cryotherapy, will cause a vasoconstriction (where blood vessels close down), which limits swelling, decreases pain and cellular metabolism, and increases muscle strength. Application of heat early in the recovery stage will increase swelling, pain, and cellular metabolism that will cause a delay in the healing process. Heat should be avoided for the first 48 hours or longer if the swelling increases. Compression The application of an elastic wrap (such as an Ace wrap) will help to decrease swelling. Keeping swelling down to a minimum will ultimately speed the healing process. The elastic wrap should be applied tight enough to slow the swelling process without creating a tourniquet effect. Also, it should be wrapped tight enough to give some support and compression, but allow blood flow to the extremity. Elevation Elevating the injured site will also help to limit swelling in the extremity. Elevation above the level of the heart provides the best results. Sprains and strains can be minor injuries, but they can also be serious as well. Typically, these injuries are not life threatening, but depending on the severity of the injury, they could become an emergency. By identifying the difference between a sprain and a strain, you become able to treat the injury properly and allow a speedy recovery. If you are unsure of the injury, its severity or treatment, or if the injury has not improved in two to three weeks, you should consult your physician. Joe Ayers, ATC/L, began his career in sports medicine as a student trainer at Greeneville High School in Greenville, Tennessee. He later attended Tusculum College where he graduated with a bachelor’s degree in athletic training. He is currently finishing his master’s degree in Health and Physical Education at Tennessee Technological University.