Self-Care Pocket Guide • Injuries and Accidents
Sprains and Strains

Put Your B-A-C-K into It!

Overview

Sprains are related to trauma that stretches or tears ligaments. Strains, or "pulled muscles," are related to overuse injuries that cause muscles to stretch or tear. It can be hard to tell a sprain from a strain, but for minor injuries, it usually isn't necessary to do so.

To help prevent strains and sprains, maintain a reasonable fitness level, warm up properly before exercise, wear appropriate shoes or protective gear for activities, back off if an activity hurts, and use proper lifting techniques. You can treat most minor injuries of these types yourself by applying the following self-care advice—whether you've sprained your ankle or strained a leg or back muscle.

Signs and Symptoms

• Sometimes a sensation of burning and/or a popping sound at the time of the injury.
• Pain and/or tenderness in the injured area.
• Swelling.
• Redness or bruising.
• Decreased mobility due to pain.

Self-Care Measures

• Use R-I-C-E therapy:
   
  Rest: Rest the injured area as much as possible for at least the first 1 to 2 days. Then you can resume gentle movement and stretching of the injured muscle or joint, but not to the point of significant pain.
   
  Ice: Apply ice to the injury as soon as possible and for 20 to 30 minutes out of every 2 waking hours. Do this for several days and as long as there is swelling. A purchased ice pack, ice put in a heavy plastic bag, or a package of frozen vegetables will work. Wrap the ice "pack" in a thin towel. Don't put it directly on your skin.
   
  Compression: If possible, wrap the area with an ace (elastic) bandage to help decrease swelling. The bandage should be snug, but not so tight that it causes numbness or tingling of the affected areas or causes your toes or fingers to turn blue. If any of these things occur, loosen the bandage, and they should quickly go away.
   
  Elevation: Elevate the injured area as much as possible to minimize swelling; ideally, above the level of your heart. If this isn't feasible with ankle or knee injuries during the day, prop your foot up in a chair as much as you can.
   
• Use OTC analgesics as needed for pain.

Red Flags

CALL THE UHS 24-HOUR NURSE ADVICE LINE 475-NURS (475-6877) IF ANY OF THE FOLLOWING OCCURS:

• An injured body part that looks crooked or out of place.
• Inability to move the injured part or an extremely limited range of motion.
• Pain that is unmanageable in spite of using self-care measures.
• Increased swelling after 48 hours despite using elevation and ice.
• Symptoms that don't improve with self-care after 4 days.

Put Your B-A-C-K into It!

To reduce the risk of back strains, remember the following when lifting:

• Balance: Create a wide base by balancing your body over your feet.
• Alignment: Keep your back straight.
• Contract: Contract your stomach and keep the weight of the object close to your body. Don't lift or move heavy objects over your head.
• Knees: Bend your knees, and use your legs—not your back—to lift.