A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a joint. A sprain occurs when trauma, like falling, twisting or getting hit, causes two bones to move beyond their normal range of motion and the ligament is stretched.
Ankle and wrist sprains are the most common sprains and symptoms include pain, swelling, bruising and being unable to move the joint.
We see many athletes, and non-athletes, for sprains. Here are a few tips to help you manage sprains.
Tip #1. Rest, Ice, Compression, Elevation
The RICE Principle (Rest, Ice, Compression, Elevation) is a good first step following a ligament sprain. See also PRICE which starts with Protect. Don’t hesitate to check in with us. We can assess your strength, range of motion, and biomechanics to ensure normal function is regained following your injury.
Tip #2. Get relief from swelling and limited movement
If you have injured your ankle or wrist and experience swelling and limited movement, you probably have sprained a ligament and need immediate relief. We can treat you with deep transverse frictions, electrotherapeutic modalities such as ultrasound, and supportive bracing and taping to start your recovery.
Tip #3. Build strength
Strengthening the muscles surrounding the joint associated with your sprain will help provide needed stability. We can show you exercises to help you isolate the correct muscles. Contact us.
Tip #4. Keep moving
Your ability to move your joint is often impaired following a ligament sprain. We specialize in manual therapy and we can perform specific, joint mobilizations to ensure the bones are moving optimally as your ligaments heal.
Keeping moving is important as you recover.