Lesson 3: STRAINS, SPRAINS, & FRACTURES
STRAINS AND SPRAINS
STRAINS
A strain occurs when activity results in a stretch or tear in muscle fibers or tendons (the fibrous tissues that connect muscles to bones). Strains can be mild (where just a few muscle fibers tear), or major (when whole muscles tear and there is swelling, bleeding and bruising present).
CAUSES of strains are typically attributed to one of three causes:
- Muscle fatigue. Tired muscles are at an increased risk for injury—think about an overheated car: you can push it, but eventually something is bound to happen.
- An imbalance in the strength of opposing muscles. If one set of muscles, such as your triceps, is stronger than the muscles on the other side of a joint, like your biceps, this can cause strain on the weaker muscles.
- Poor conditioning. Trying to work muscles that are normally sedentary most of the time can cause strain. So PLEASE ignore the old saying, “No pain, no gain”. Pain is your body’s way of telling you to slow down, or stop, your activity.
SYMPTOMS of strains:
- Pain and/or tenderness at the site of the injury.
- Swelling and possible bruising at the site of the injury.
FIRST AID for strains:
- Immediately cease activity.
- Apply a cold pack, or ice wrapped in a towel to the affected area. Apply the cold or ice to the injury for 20-30 minutes, then remove for 20-30 minutes. Continue this for two hours, and repeat often for the first 1-2 days of the injury.
- On the third day of the injury, switch from cold to heat. Use a hot pack, or heating pad, or a hot bath.
- Tylenol or ibuprofen can be used for pain.
- If there is excessive swelling or bruising, or the pain from your injury prevents you from moving the affected part, call your doctor.
SPRAINS
A muscle sprain is just a more serious form of a muscle strain. Typically, a sprain occurs when the affected joint is twisted severely enough to damage not only muscles and tendons, but tear ligaments as well. Causes of sprains are that same as for strains.
SYMPTOMS of sprains are the same as those of strains.
FIRST AID for sprains is basically the same as for a strain. Rest the affected joint in an elevated position. Call your doctor if symptoms worsen, or do not begin to improve in three days.
The most commonly strained muscles are the hamstrings (located on the back of the thigh), muscles in the groin, and muscles in the back.
The most commonly sprained joints are the knee, elbow, and ankle.
You may not be able to tell the difference between a strain and a sprain
