A sprain involves the overstretching or tearing of the ligaments, which are the fibrous connective tissues that connect bones to each other and stabilize them. Sprains occur when the joint is forced into an unnatural position i.e running or walking on a uneven surface  They happen most in the ankle but can occur at any joint, such as the wrist or knee. Ligament injuries on the Lateral side ( baby toe side) of the ankle occur when the ankle turns outward and the foot twists inward. Ouch!!!

Any Joint or muscle pain, inflammation,tenderness and bruising are symptoms of a sprain. The severity of the sprain can range from mild to serious. A wrong movement of the ankle could result in an overstretched ligament that becomes tender, swollen and stiff, but the ankle should still be stable enough to support the weight of walking. “Motion is Lotion” A mild sprain should take approximately seven to 10 days to heal. A torn ligament is considered a severe sprain that will cause pain, inflammation, bruising and result in ankle instability, often making it difficult and painful to walk. Recovery from a torn ligament may take several weeks, seek advice from a Movement Specialist i.e PT or Massage therapist who specializes in movement or a Chiropractor

Strain: Muscle or tendon injury

A strain is the overstretching or tearing of a muscle or tendon, which are the fibers that connect the muscles to the bones. They can occur from a single incident or from repetitive movements over the long term. An acute strain is an instantaneous stretch or tear of the muscle or tendon ,whereas a chronic strain stems from repetitive motions over time that place stress on the muscle or tendon.

Muscle spasms, weakness, cramping and immobility, as well as pain, bruising and swelling are symptomatic of a strain. PAIN IS THE SHOT OVER THE BOW OF THE BOAT or WARNING SIGNAL ..  Like sprains, strains vary in severity. It could take a few weeks for the symptoms of a mild-to-moderate strain to subside.

TEAR: Ligament, muscle or tendon injury

Tears are the ripping of fibrous tissue that can occur in the ligaments, muscles or tendons from similar activities that cause fibers to overstretch, but the diagnosis is more serious and muscle and tendon tears could take multiple months to heal. Typically, the worse a tear, the more inflammation and pain a person will experience, and the longer it will take for the injury to heal Non-surgical rehabilitation is often sufficient. However, some tears may require surgery to repair, such as those to the anterior cruciate ligament, or ACL.
Treatment and Prevention

Treating sprains, strains and tears consists of taking steps to reduce the swelling and pain from the injury. Swelling is often the body’s first reaction for healing an injury. As fluid and white blood cells rush to the damaged tissue, it becomes inflamed in an effort to repair the tissue and protect it from further damage. However, the fluid can compress the nerves in the injured area and cause pain. Excessive swelling can also potentially lessen the ligaments’, tendons’ and muscles’ flexibility, making the area more susceptible to future injuries. This where ROCK TAPING come in  it helps with movement  memory  but More on  that later.

Ligaments and tendons do not receive as much blood flow, so they tend to take longer to heal.

It is important to ease back into mobilizing the area and remain patient throughout the recovery process until your body is ready to return to pre-injury activities. Some discomfort throughout the  process is normal. However, there should not be any sharp pain. A Movement Specialist  can recommend proper rehabilitation practices and exercise.

Sprain, strains and tears can generally be prevented by adequately warming up and stretching prior to rigorous activity,  wearing proper fitting shoes that provide stability and building and maintaining muscle and joint strength by exercising regularly doing the”short foot” Exercise is key due to the nature of the  intrinsic muscle of the foot if they are weak   that can and will create the perfect storm .. This is a large part of what I teach not only in the Sports Massage class but in all classes ..