FAQs - Injuries
I think I have sprained or strained my joint......what do I do?
Most sprains and strains can be treated at home without seeing a GP.
Characteristics of a strain / sprain are:
- Pain, weakness or tenderness around the wrist, thrumb, back, leg, knee, ankle or foot
- The injured area is swollen
- You cannot put weight on the injury or use it normally
- You have cramping or muscles spasms
Please go to A & E or call 999 if:
- You heard a crack when you had your injury
- The injured body part has changed shape
- The injury is numb, discoloured or cold to touch
You may have broken a bone and will need an X-ray
Source: NHS
What is the difference between a strain or a sprain?
- A sprain is where you have twisted or torn the ligament. This is most common in the ankles, wrist, thumbs, knees
- A strain is where the muscles has become overstretched or torn (known as a pulled muscle) This is most common in feet, backs, legs, knees
How can I treat a sprain or strain?
For the first 4 days you can follow RICE Therapy, this will help to bring down the swelling and support the injury:
REST - Stop any exercise and try not to put weight on the injury.
ICE - Apply and ice pack (or bag of frozen vegatables wrapped in a tea towel) to the injury for up to 20 mins every 2-3 hours
COMPRESSION - To support the joint wrap a bandage around.
ELEVATE - Keep the joint raised on a pillow as much as you can.
Source: NHS
How long will it take for a strain or a sprain to heal?
Most strains sprains may take up to 2 weeks to feel better.
If you are still in discomfort, you may wish to seek medical advice. A Physiotherapist or a Sports Massage Therapist may be able to help you.
My joint is still not quite right, when should I go and see a Sports Massage Therapist?
If it has been over 2 weeks and your GP confirms you have a sprain / strain, massage may help to break down the scar tissue and improve blood flow around the joint.
Click here to book an appointment
I have just hurt my back, should I book in straight away to have a Sports Massage?
It would be advisable to follow the guidelines set by the NHS regarding Back Pain. There are some steps you can follow to help treat your back, and if your back has not improved the link can advise what you need to do if your symptoms are very painful or persistent. It also advises when you need to seek further assistance.
I have also found a document online from the NHS Physiotherapy team, which provides some exercises you can follow to help strengthen your back.
Massage may help to relieve your symptoms when self-treatment has not reduced your back pain.