Is the pain in your ankle a strain, a sprain or a fracture? All three involve streching and tearing of normal tissue, but are not the same.
A sprain is the stretch or tear of a ligament, the fibrous tissue connecting bones and joints. The usual cause is a fall or stumble forcing the limb out of its usual position, such as twisting the ankle sliding in to home plate.About 25,000 sprains occur every day in the U.S. Sprains heal slowly, as does all fibous tissue. A simple fracture of a toe heals faster. Healing depends on blood supply which lessens with age. Older tissues are more prone to injury, as muscle mass diminishes.
Strains are associated with muscle, rather than a tendon, though there is no law of God or man which prevents having both. ‘Pulled muscle’ emphasizes the muscle injury rather than a stretched or torn ligament.
A strain is a stretching or tearing of a muscle or tendon. They are more frequent in the back and the hamstring muscle in the posterior thigh.
RICE is a mnemonic for 4 elements used to treat soft tissue injuries which is an acronym for Rest, Ice, Compression and Elevation. When used appropriately, recovery duration is usually shortened and discomfort minimized.RICE is considered a first-aid treatment, rather than a cure for soft tissue injuries. The aim is to manage discomfort and internal bleeding.
1 Primary four terms RICE
1.1 Rest – Until function partially restored.
1.2 Ice – Cold applied 15-20 minutes an hour, observe for frost bite and ischemia
1.3 Compression – Elastic bandage, not too tight
1.4 Elevation – Raise injured part above heart level to improve circulation, reduce pain.
Sprains and strains are common injuries that share similar signs and symptoms, but involve different parts of your body. A strain is a stretching or tearing of muscle or tendon. A tendon is a fibrous cord of tissue that connects muscles to a bone or cartilage. Whereas the strain usually does not involve tissue damage, the sprain often disrupts normal tendon and muscle function.
So study the above, learn the RICE protocol, and WATCH YOUR STEP.