Muscle wear and tearA strain is an injury to a muscle caused by over-stretching. Also called a "pulled muscle," the elastic fibers that make up the muscle are overextended and may tear, bleed and contract.A sprain is an injury to a ligament and other soft tissue around a joint. Ligaments are bands of fiber that connect the bones at a joint. They can be stretched or torn when a joint is twisted, "jammed" or overextended. With a sprain, slight bleeding may produce skin discoloration which resolves slowly.What you can do The basic treatment for strains and sprains is a two-part process: RICE (rest, ice, compression, elevation) to treat the immediate injury and MSA (movement, strength, alternate activity) to help the injury heal and prevent further problems.Begin the RICE process immediately following the injury:Rest. Do not put weight on injured joint or muscle, and limit movement in the area of the injury. Use crutches, splints or a sling as needed.Ice. Apply ice pack for 10 to 15 minutes every hour for two hours, then leave ice off for two hours. Repeat this cycle for 48 hours or until swelling is gone. For protection, place a washcloth between bare skin and ice. Do not use heat as long as there is swelling.Compress. Wrap injured area in an elastic bandage for support and protection.Elevate. Place injured part on pillows while you apply ice and anytime you are seated or lying down. Raise injured area above the level of your heart whenever possible.Aspirin and ibuprofen may ease pain and inflammation. Acetaminophen (Tylenol) eases discomfort but does not decrease inflammation. Do not use other drugs to mask pain in order to continue using the injured part. NEVER give aspirin to children/teenagers. It can cause Reye's syndrome, a rare but often fatal condition.The MSA process can be started only if the initial swelling is gone:Movement. Begin gently moving the joint to resume full range of motion.Strength. After the swelling is gone and a full range of motion is reached, gradually begin to strengthen the injured part. Slow, gentle stretching during the healing process will make scar tissue flexible and prevent limited movement later.Alternate activities. Resume regular exercise through activities and sports that do not place a strain on the injured area. Go slowly and stop any activity that causes discomfort.Any increase in pain or return of swelling is a sign to stop MSA and resume RICE.PreventionUse correct form in all work and play activities.Adjust equipment and furniture to fit your needs.Go slowly when starting a new activity or sport.Use warm-up and cool-down exercises to help your body prepare and recover safely.Take frequent breaks when performing any continuous activity.Do not push beyond your strength or ability; advance your skill level gradually.*19\303\2*
