What Is The Difference Between A Sprain And A Strain?

‘Sprain’ and ‘strain’ – are they interchangeable? Well, no, they’re not. Although both types of injuries can cause a lot of pain and create mobility issues, they affect different tissues.

They also require different treatment approaches. In this post, we’ll explain what is the difference between a sprain and a strain, their symptoms, and treatment options that relate to how a chiropractor can help with sprains and strains.

Sprain Vs Strain – What Is The Difference?

Sprains

A sprain involves tearing or overstretching ligaments. Ligaments are the fibrous tissues that connect bones and stabilise your joints.

Sprains most often happen in joints with a wide range of motion, like your ankles, knees, wrists, elbows, and shoulders.

This mobility makes them inherently less stable than joints with less movement (spine, ribs, pelvis) and therefore more susceptible to ligament injury from sudden forces or uncoordinated movements. If they are pushed beyond their normal range of movement, the ligaments can tear, or overstretch.

These particular joints also act as shock absorbers, bearing the brunt of forces generated when we run, jump, hit things, change direction, or even just walk. Again, this can place a lot of stress on the stabilising ligaments within the joints, leading to sprains.

Strains

A strain involves tearing or overstretching muscles and tendons. These are the tissues that connect your muscles to your bones.

Strains commonly happen in areas where you have a lot of muscles attached to bones – your lower back, shoulders, hamstrings, forearms etc. They are often the result of overuse, incorrect movements, or excessive force.

Sprain Vs. Strain – What Are The Symptoms?

Part of the reason sprains and strains get mixed up is because they have many similar symptoms. Generally though:

Sprain Symptoms Include

• Pain around the affected joint.
• Swelling and bruising.
• Limited ability to move the joint.
• A “popping” sensation at the time of injury.

Strain Symptoms Include

• Muscle pain and tenderness.
• Swelling and cramping.
• Muscle weakness.
• Difficulty moving the muscle.

What Commonly Causes Sprains?

As explained earlier, sprains are the result of sudden or excessive forces placed on ligaments that support a particularly mobile joint – ankles, knees, wrists etc. These most commonly happen if you:

• Twist or fall suddenly
• Do something that applies a direct impact to the joint, forcing it past its normal range of movement
• Are walking/running/jumping on uneven surfaces or in slippery conditions
• Are playing a sport that involves jumping, or quick changes in direction

What Commonly Causes Strains?

You may strain a muscle or tendon if you:

• Overuse, or overexert, a muscle
• Lifting something heavy the wrong way
• Have poor muscle and tendon flexibility or lack condition for what you’re trying to do
• Perform repetitive motion activities without taking proper breaks or resting

Preventing Sprains And Strains

You can help prevent the risk of sustaining sprains and strains by:

• Maintaining good physical condition and flexibility with regular exercise
• Warming up and stretching properly before doing any type of strenuous physical activities
• Wearing the correct footwear and protective gear for the activity in question, particularly sports
• Not overexerting yourself
• Take frequent breaks so you don’t get fatigued
• Use correct techniques for whatever you’re doing, particularly when lifting

Treatment For Sprains And Strains

One word – RICE! It stands for Rest, Ice, Compression, and Elevation. These apply equally to both sprains and strains.

Rest

Rest is important for preventing further injury. It also helps reduce swelling and pain, and most importantly – lets your tissues start to heal themselves.

Ice

Ice reduces swelling and helps numb pain. It should be applied for around 15-20 minutes every couple of hours during the first 48 hours post injury.

If you don’t have a proper cold compress, a bag of frozen peas or corn works well! Alternatively, put some crushed ice in a bag and apply that to the affected joint or muscle.

Important – wrap the bag in a towel to protect your skin from freeze burn.

Compression

A compression bandage or wrap will help reduce the swelling by limiting the amount of fluid that accumulates around the injury site.

Elastic bandages or proper compression wraps work well. Make sure it’s snug but not so tight, it cuts off your circulation. The injury still needs blood to bring oxygen and nutrients to help it start healing.

Elevation

Elevating the injured area allows fluid to drain away and reduce swelling. Ideally, you should lift the joint above your heart if possible so gravity can help the process along.

The Role Of Chiropractic Care In Treating Sprains And Strains

Chiropractic care most notably can help you avoid sprains and strains by improving your overall musculoskeletal health and function. Think of it as a ‘preventative’ tactic!

However, if you do sprain or strain something, chiropractors can certainly still help.

They will often recommend RICE as part of the initial treatment. Then, depending on which you have – a sprain or strain – and where it is, they may use manual adjustments, soft tissue therapies, or exercises. The aim of the treatment is to help reduce pain, improve your mobility, and encourage healing.

This is often accompanied by advice about lifestyle changes and exercises that aim not just to help mend your current strain or sprain, but also prevent future injuries.

Conclusion: What Is The Difference Between A Sprain And A Strain?

Sprains happen to ligaments; strains happen to muscles or tendons. Both are initially treated with Rest, Ice, Compression, and Elevation. Chiropractic care can then help correct the underlying cause and strengthen muscles, tendons, and ligaments to manage and prevent injuries.