Strains and sprains

There can be any one of a number of causes for muscle strain or injury. It may be an one-off accident caused by sudden twisting or turning on the sport field. It may be over-use, for example after a long walk if you are not used to taking regular exercise.

Strains and sprains should be treated using the RICE principle:

R – rest the injured area to aid healing and prevent further damage.

I – ice or freeze spray to cool inflammation and reduce swelling (heat treatments should never be used until 2 or 3 days after the injury has been sustained).

C – compress by bandaging. This provides support for the injured area.

E - elevate the damaged limb to lessen swelling and bruising.

Analgesics containing ibuprofen or aspirin are ideal for such problems as they treat the inflammation as well as the pain. These are also appropriate for the more general aches and pains common after over exertion. But as always, prevention is better than cure, so always take the time to warm up properly any sports activity and ensure you are wearing clothing, especially shoes, that won’t restrict movement and lead to damage.

Sportsmen and women, the elderly young children are particularly susceptible to more serious muscular or soft tissue injuries. In general a doctor’s advice should be sought when swelling has not subsided after 72 hours, the injury cannot bear any weight, or there is extensive or persistent bruising.