Overview
- Sprain is the stretch/tear of ligament connecting bones
- Occurs in both the upper & lower part of the body
- Most common sites - ankle/wrists/knee
Causes
- Trauma/accidents
- Lifting heavy objects
- Sporting injuries
Symptoms
- Pain
- Swelling
- Lumps other than swelling
- Bruising/redness at site of injury
- Numbness
- Inability to move the joint
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Treatment
- Apply a cold compress to injured area for 20 min
- This may be done 4-8 times a day
- Use a plastic bag with crushed ice, wrapped in a towel
- Use compression bandages to reduce swelling
- Keep the injured leg elevated on a pillow
- Take anti inflammatory pills if necessary
- Take rest for the recommended period
- When pain/swelling is diminished, do recommended exercises
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Consult a doctor
If the following occurs-
- Severe pain/numbness
- Inability to move the joint
- Inability to assess the severity of injury
Steps To Avoid
- Do not return to normal activities if not completely cured
- This could lead to the problem turning chronic
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Prevention
- Avoid exercising/sporting when tired
- Eat a well balanced meal-for healthy muscles
- Avoid unhealthy weight gain
- Exercise daily-particularly stretching exercises
- Do warm-up before exercising
- Practice safety measures, like avoiding clutter
- Run on even surface
- Do not wear ill-fitting shoes
