Sprains are pains, but R.I.C.E. is nice
By Kat Carney
CNN Headline News
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| RELATED |
• National Institutes of Health 
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HEALTH LIBRARY | |  |
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(CNN) -- When it comes to regular exercise, even the most cautious fitness fanatics may experience sprains or strains, which can derail their program. But what's the difference between the two injuries, and when do you need to see a physician?
According to the National Institutes of Health, sprains involve injury to one or more ligaments, while strains involve injury to tendons or muscle tissue. Both types of problems can range from mild to severe.
Generally speaking, sprains occur when a joint is forced out of its normal position as the result of a sudden twist or fall. While sprains can occur in any joint in the body, the most common location is the ankle. Other common locations include the wrist and the knee.
Signs of a sprain can include pain, swelling and the inability to move. Experts recommend seeing a doctor if the joint is so severely injured that it appears disfigured, or the pain impairs the ability to walk more than four steps.
Strains, on the other hand, occur when a muscle or tendon is twisted or pulled, and they typically affect the back and hamstring muscles. Common causes of strains include a blow to the body from participation in contact sports like football or soccer, or improper lifting of heavy objects. Racquet sports can also lead to elbow strains.
Despite the differences in strains and sprains, the initial treatment is the same -- R.I.C.E.
Experts recommend administering RICE therapy for the first 24 to 48 hours after a moderate injury.
RICE is:
Rest -- Refrain from putting any weight or stress on the injured joint. This may require the use of crutches or a cane.
Ice -- To manage the swelling from the injury, apply an ice pack or cold compress several times a day for at least 10 minutes but not longer than 20 minutes (to avoid frostbite).
Compression -- Swelling can also be managed through the use of bandages or elastic wraps. This helps to reduce blood flow to the area.
Elevation -- Be sure to keep the injured area above the level of the heart. This, too, will help to reduce pain and swelling.
While RICE is nice for treating strains and sprains, keep in mind that severe injuries always require medical attention.
