SPRAINS

When you slip on the ice or step off a curb the wrong way, you can put tremendous strain on one or more of your body’s ligaments – those tough cords that bind bones together. This causes the ligaments to stretch as far as they comfortably can – and then a little more. It’s that “little more” that doctors refer to as muscle sprains.

Sprains can be incredibly painful, and they are often slow to heal. There may be swelling around the area, and in some cases there will be a bruise, as well. When you’ve sprained a muscle you may want to see your doctor just to make sure you haven’t seriously injured a joint. Most of the time, however, sprains are easy to treat at home – as long as you’re not in too much of a hurry to be up and about again.

Put it on ice. The most important thing you can do for a sprain is to ice it as soon as possible. Applying cold for fifteen to twenty minutes soon after the injury will help prevent swelling and pain and also will help it get better more quickly.

Give it some pressure and raise it high. After using ice, it’s a good idea to put pressure on a muscle sprain – by wrapping it with an Ace bandage, for example – to reduce swelling. In addition, you should elevate the area higher than your heart, which will reduce the amount of blood flowing to the area.

Apply some heat. Although applying cold for the first twenty-four hours is the best way to prevent swelling, many people find that applying heat the next day is also very soothing. Taking a hot bath is the easiest way to ease a sprain. Or you could apply a hot water bottle or a heating pad to the area. Applying heat will increase circulation, which can help speed healing.

Get some new shoes. Of all sprains, 85 percent occur when the ankle turns inward. It’s important to wear shoes that provide good ankle support. If you’re an athlete, replacing your shoes frequently will give your ankles all the support they need.