Sprains and strains

Sprains and strains are common injuries affecting the muscles and ligaments. They can often be the result of ‘twisting’ or pulling a joint, tendon or ligament the wrong way. For example, going over onto the side of your foot can cause a sprain at the ankle. Another example might be falling off your bike and pulling your thumb backwards causing a thumb sprain. Sprains tend to cause some immediate pain but then seem to get a little more painful and swollen as the day goes on.

In a sprain, the ligament is actually torn. Usually, this is only a partial tear but completely snapping the ligament, although rare, is possible.

For milder sprains and strains, self-care is all that is needed. Follow the advice on the NHS UK website. You can also get help from your local community pharmacy.

For the first couple of days, follow the 4 steps known as ‘RICE’ therapy to help bring down swelling and support the injury:

1. Rest – stop any exercise or activities and try not to put any weight on the injury.
2. Ice – apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
3. Compression – wrap a bandage around the injury to support it.
4. Elevate – keep it raised on a pillow as much as possible.

The use of heat (hot baths), alcohol or massage is not recommended for the first few days as this can make symptoms worse.

Sprains usually get better after a few weeks but severe sprains can take longer than some fractures to recover from.

If you suspect that you have had a fracture or a severe sprain because:

• you heard a crack when you had your injury
• the injury is at the ankle and you are unable to weight-bear (take a few steps on it)
• the injured body part has changed shape or is pointing at an odd angle
• the injured body part is numb, tingling or has pins and needles
• the skin around the injury has changed colour, such as looking blue or grey, or is cold to touch

you may need an X-ray so should be assessed in A&E or the Minor Injury Unit at Dr Gray’s Hospital in Elgin. Please call 111 to access the minor injury unit.

We do not have a minor injury unit at Forres Health and Care Centre. Please do not come to the health centre with sprains and suspected fractures as we are unable to help you and you will need to be redirected to the appropriate care setting.

Call 111 for advice if

• it’s very painful, or the pain is getting worse
• there is a large amount of swelling or bruising, or the swelling or bruising is getting worse
• it hurts to put weight on it
• it feels very stiff or is difficult to move
• it’s not feeling any better after treating it yourself
• you also have a very high temperature or feel hot and shivery – this could indicate an infection

you may be asked to attend the Minor Injury Unit at Dr Gray’s for further assessment, X-ray, and stronger pain relief.

Further information about aches and sprains from NHS UK.