Overview
A sprain is an overstretched or torn ligament — classically the twisted ankle — while a strain is an overstretched muscle or tendon. Both are everyday injuries from sport, missteps and lifting. Early protection followed by progressive movement heals them well; vigorous rubbing and forceful traditional massage of a fresh injury makes swelling worse.
Symptoms
- Pain at the injured joint or muscle
- Swelling and bruising
- Difficulty bearing weight or using the limb
- Limited movement
- A pop felt at the moment of injury (more severe tears)
- Muscle spasm
Causes & risk factors
- Twisting the ankle or knee on uneven ground
- Sports without adequate warm-up
- Lifting with poor technique
- Falls and sudden awkward movements
- Weak or fatigued muscles
Treatment & self-care
For the first days: relative rest, ice wrapped in cloth, gentle compression and elevation, with simple pain relief as advised. Then reintroduce movement progressively — physiotherapy-guided strengthening and balance work prevents the repeat sprains that follow incomplete recovery. Avoid deep forceful massage of a fresh injury.
See a doctor urgently if
- Unable to bear weight or take four steps after an ankle or knee injury
- Obvious deformity (possible fracture)
- Numbness or the limb appearing pale or cold
- Swelling and pain not improving after a few days
- A felt pop with sudden weakness (possible complete tear)