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Stay free from sprains
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Strains and sprains should be treated with care to avoid serious problems
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STRAINS AND sprains, frequently confused terms, are among the most common injuries in daily life and are potentially serious. First, let us get the terminology straight. Strain is an injury to a tendon or a muscle, while a sprain is an injury to the elastic ligaments that bind bones together. Acute strain happens when muscles or tendons experience a sudden twist or pull by an improperly lifted heavy weight or the forces involved in an accident or fall. Pain on contraction of the affected muscle, muscle spasm, and muscle weakness are its hallmarks. Complete tears of the tendon or muscle can cause serious disability. Chronic strain results from prolonged and repetitive actions: sportspersons, typists and tailors are classic victims. Sprains result from falls, blows or twists that force joints out of their usual positions. RICE is the best first-aid for sprains and strains. RICE stands for Rest-Ice-Compression-Elevation.
Rest
Lay off your usual exercises until the pain subsides. Use the time off to figure out what you did wrong. Swallow your pride and use crutches if you must. Do not make the common mistake of holding a cane on the side of the injured foot. Hold it on the side of the uninjured limb and lean away from the injured limb.
Ice
Ice reduces pain and swelling by decreasing inflammation. Fill a plastic bag with crushed ice and wrap with a towel around the injury. Do it up to and not more than 8 twenty-minute sessions per day.
Compression
It reduces swelling, but ask your doctor to teach you how to do it properly. Improperly applied bandages can cut off blood supply to the limb.
Elevation
Propping up the injured body part on a pillow, so that it stays above heart level while you rest, will reduce swelling.
Moderate and severe sprains and strains that cause the following symptoms and signs require prompt medical attention: Severe pain or tenderness, severe pain upon minimal use of the part, joint deformity or instability, numbness in or near the injured area, redness spreading from the injury site, and injury to a part that required medical attention before (like V. V. S. Laxman and his knee!).
To prevent strains and sprains, exercise on even surfaces, warm up and stretch before a workout, wear shoes that fit and replace them frequently, do not exercise when feeling tired or sore, and maintain a healthy body weight. Exercise the right way; improperly performed exercises are a common cause of these injuries. Slip into a new exercise routine gradually, after a few weeks of conditioning with less intense exercises.
RAJIV M
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