Sprains, Muscle Strains, Tendonitis

What is a Sprain?

A sprain occurs when your ligaments are stretched too far which can result in tear or loss of elasticity in the ligament. Oftentimes, you will feel a sharp pain and may hear or feel a pop.

Sprain prevention

Wear proper equipment and protective gear, such as an ankle brace, to help prevent sprains if you know a joint is weakened.

Making sure that the muscles surrounding your ligaments are strong is also crucial in preventing sprains.

What is a Muscle Strain?

A strain occurs when a tendon or muscle is stretched too far and either tears or loses elasticity. Oftentimes, you may feel a sharp pain when it initially occurs and you may hear or feel a pop.

Strain prevention

• Stretch your muscles properly in warmups to prevent strains.
• Make sure you are not bouncing when you stretch.
• The best technique for post-exercise is the stretch-and-hold method. Hold the stretch for 20-30 seconds, rest, and then repeat approximately three times.

A dynamic or active warm-up is also important in preventing strains. When performing a dynamic warm-up, you go through motions that you use while playing your sport. For example: high knees, high kicks, lunges, grapevines, etc.

Tendonitis

Tendonitis usually occurs as a result of overuse, so it is important to do a variety of exercises or activities to prevent tendonitis from occurring.

Tendonitis prevention

Tendonitis usually occurs as a result of overuse, so it is important to do a variety of exercises or activities to prevent tendonitis from occurring.

Proper technique and body mechanics for your specific activity also can reduce your risk of tendonitis.

If pain does not resolve, see one of the SSM Health orthopedic specialists for the following:

• Foot or ankle pain
• Hand or wrist pain
• Hip or knee pain
• Shoulder or elbow pain

Sprains, Strains & Tendonitis Treatment

The PRICE formula