Sprain
- Sprain is the stretch/tear of ligament connecting bones.
- Occurs in both the upper & lower part of the body
- Most common sites - ankle/wrists/knee
Causes
- Trauma/accidents
- Lifting heavy objects
- Sporting injuries
Symptoms
- Swelling
- Pain
- Lumps other than swelling
- Bruising/redness at site of injury
- Numbness
- Inability to move the joint
FIRST AID
- Apply a cold compress to injured area for 20 min
- This may be done 4-8 times a day
- Use a plastic bag with crushed ice, wrapped in a towel for cold compression.
- Use compression bandages to reduce swelling
- Keep the injured leg elevated on a pillow.
- Take rest for the recommended period
- When pain/swelling is diminished, do recommended exercises
Consult a doctor if the following occurs-
- Severe pain/numbness
- Inability to move the joint
- Inability to assess the severity of injury
Prevention
- Avoid exercising/sporting when tired
- Eat a well balanced meal-for healthy muscles
- Avoid unhealthy weight gain
- Exercise daily-particularly stretching exercises
- Do warm-up before exercising
- Practice safety measures, like avoiding clutter
- Run on even surface
- Do not wear ill-fitting shoes