Sprains And Strains And The Chiropractic Solution

Sprains and strains are everyday injuries that have similar symptoms but involve different body parts.

A sprain is an overstretching or tearing of a ligament — tough bands of fibrous tissue that connect two bones. The most common sprain is the ankle sprain.

Fibrous tissue that connects muscles to bones. A strain is an overstretching or tearing of muscle or tendon. Strains mostly happen in the lower back and the hamstrings.

  • Immediate treatment for both sprains and strains includes Protection from further injury, Rest, Ice, Compression, and Elevation.
  • Mild sprains and strains can be treated at home.
  • Severe sprains and strains may require surgery.

About: Sprains And Strains

Everybody can get a sprain or strain.

Sprain symptoms: pain, swelling, bruising, unable to use or move the joint.

Strain symptoms: muscle spasms, swelling, cramping, and trouble moving.

See a doctor if you have a painful sprain or strain.

The amount of time you need to heal after a sprain or strain fully depends on the person and the type of injury.

Attempting to return to regular activities or sports right away may exacerbate the injured area or create a more severe complication.

ACSM Information On…

Sprains, Strains, And Tears

A sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon. Both can result in significant lost time from sports.

SPRAINS

A sprain is an injury to a ligament, the strong bands of tissue that connect a bone to another at a joint. The severity of a sprain can be classified by the amount of tissue tearing, impact on joint stability, pain and swelling.

DEGREES OF SPRAINS

  • First degree (mildest) – little tearing, pain, or swelling; joint stability is good.
  • Second degree – broadest range of damage, with moderate instability and moderate to severe pain and swelling.
  • Third-degree (most severe) – the ligament is completely ruptured; joint is unstable; severe pain and swelling; other tissues are often damaged.

STRAINS

A strain damages muscle fibers and the other fibers that attach the muscle to the bone. Other names for a strain include “torn muscle,” “muscle pull,” and “ruptured tendon.

DEGREES OF STRAINS

  • First degree (mildest) – little tissue tearing; mild tenderness; pain with the full range of motion.
  • Second degree – torn muscle or tendon tissues; painful, limited motion; possibly some swelling or depression at the injury spot.
  • Third-degree (most severe) – limited or no movement; pain will be severe at first but maybe painless after the initial injury.

ACUTE TREATMENT

You must make several decisions when you injure yourself, including how serious the injury is and whether you should go to a health care provider. Look for deformities, significant swelling, and changes in skin color. If there are deformities, significant swelling, or pain, you should immobilize the area and seek medical help. Many fractures will not cause a deformity.

TREATING SPRAINS AND STRAINS

Management of both sprains and strains follows the PRICE principle.

  • P – Protect from further injury.
  • R – Restrict activity.
  • I – Apply Ice.
  • C – Apply Compression.
  • E – Elevate the injured area.

This PRICE principle limits the amount of swelling at the injury and improves the healing process. Splints, pads, and crutches will protect a joint or muscle from further injury when appropriately used (usually for more severe sprains or strains). Activity restriction, usually for 48- 72 hours, will allow the healing process to begin. During the activity restriction, gentle movement of the muscle or joint should be started. Ice should be applied for 15 -20 minutes every 60-90 minutes. Compression, such as an elastic bandage, should be kept on between icings. You may want to remove the bandage while sleeping, but keeping it compressed even during the night is best. Elevating the limb will also keep the swelling to a minimum. If you suspect more than a mild injury, cannot put weight on the limb, or it gives way, you should consult with a health care provider.

A COMPLETE PHYSICAL ACTIVITY PROGRAM

A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. This blend helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high-intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule. ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20
minutes of more vigorous activity three days per week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation.

Examples of typical aerobic exercises are:

• Walking
• Running
• Stair climbing
• Cycling
• Rowing
• Cross country skiing
• Swimming

In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using bodyweight, resistance bands, free weights, medicine balls, or weight machines.

REHABILITATION

The next stage of rehabilitation begins following the first 48 to 72 hours. The second stage focuses on the gentle movement of the muscle or joint, mild resistive exercise, joint position training, and continued icing. During this stage, you may gradually return to more strenuous activities, such as strengthening. Pain should remain low during rehabilitation. If pain increases, it usually means you have attempted to do too much. Throughout your recovery, you can still maintain an aerobic training program. Options for training include stationary bicycling, swimming, walking, or running in the water. If the injury is more than a mild sprain or strain, it is best to consult your health care provider.

EXAMPLE: PROGRESSION OF ANKLE REHABILITATION EXERCISES

RANGE OF MOTION

  • Towel pull with toes
  • Draw the alphabet with ankle
  • Stretching with a towel (advanced)

MILD RESISTIVE EXERCISES (REGAINING STRENGTH)

  • Foot press against a solid object – up, down, and side-to-side
  • Tubing exercises in all motions (pain-free)
  • Toe raises (advanced)
  • Hops – start forward and back, short hops (advanced)
  • Weights – Heavy tubing or cuff weights(advanced)

JOINT POSITION (REGAINING BALANCE)

  • Standing with eyes closed – partial squats and side-to-side shifts
  • One-legged stand with eyes closed (advanced)

FUNCTIONING RETURN TO SPORT

  • Performing sport-specific exercises such as shuttle runs.

STAYING ACTIVE PAYS OFF!

Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity. Even a person with risk factors like high blood pressure, diabetes, or even a smoking habit can gain real benefits from incorporating regular physical activity into their daily life. As many dieters have found, exercise can help you stay on a diet and lose weight. What’s more – regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones.

THE FIRST STEP

Before you begin an exercise program, take a fitness test, or substantially increase your activity level, make sure to answer the following questions. This physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise routine or program.

  • Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?
  • Do you feel pain in your chest during physical activity?
  • In the past month, have you had chest pain when you were not doing physical activity?
  • Do you lose your balance from dizziness? Do you ever lose consciousness?
  • Do you have a bone or joint problem that could be made worse by a change in your physical activity?
  • Is your doctor currently prescribing drugs for your blood pressure or a heart condition?
  • Do you know of any reason you should not participate in physical activity?

If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin exercising.

BEFORE EXERCISE

Before beginning any exercise program, including the activities depicted in this brochure, individuals should seek medical evaluation and clearance to engage in inactivity. Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such an event, medical consultation should be immediately obtained.

Copyright © 2011 American College of Sports Medicine. This brochure was created and updated by A. Lynn Millar, Ph.D., PT, FACSM, and ACSM’s Consumer Information Committee. Reprinted with permission of the American College of Sports Medicine. Visit ACSM online at www.acsm.org.

Chiropractic Clinic Extra: Athletes

Post Disclaimer

Professional Scope of Practice *

The information herein on "Sprains And Strains And The Chiropractic Solution" is not intended to replace a one-on-one relationship with a qualified health care professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional.

Blog Information & Scope Discussions

Our information scope is limited to Chiropractic, musculoskeletal, acupuncture, physical medicines, wellness, contributing etiological viscerosomatic disturbances within clinical presentations, associated somatovisceral reflex clinical dynamics, subluxation complexes, sensitive health issues, and/or functional medicine articles, topics, and discussions.

We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system.

Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.*

Our office has reasonably attempted to provide supportive citations and has identified the relevant research studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request.

We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez, DC, or contact us at 915-850-0900.

We are here to help you and your family.

Blessings

Dr. Alex Jimenez DC, MSACP, RN*, CCST, IFMCP*, CIFM*, ATN*

email: coach@elpasofunctionalmedicine.com

Licensed as a Doctor of Chiropractic (DC) in Texas & New Mexico*
Texas DC License # TX5807, New Mexico DC License # NM-DC2182

Licensed as a Registered Nurse (RN*) in Florida
Florida License RN License # RN9617241 (Control No. 3558029)
Compact Status: Multi-State License: Authorized to Practice in 40 States*

Presently Matriculated: ICHS: MSN* FNP (Family Nurse Practitioner Program)

Dr. Alex Jimenez DC, MSACP, RN* CIFM*, IFMCP*, ATN*, CCST
My Digital Business Card