Overview
Sprains are injuries that affect ligaments, or bands of
cartilage that attach bone to bone. They occur in response to a stretch
or tear of a ligament. Sprains are an acute type of injury resulting
from trauma such as a slip or fall or outside force that displaces the
surrounding joint from its normal alignment. Sprains can range from a
mild ligament stretch to a complete tear. Bruising, swelling,
instability, and painful movement are common indications of a sprain.
Strains are injuries that affect muscles or
tendons, or bands that attach muscles to bones. They occur in
response to a quick tear, twist, or pull of the muscle. Strains are an
acute type of injury resulting from over-stretching. Pain, weakness, and muscle spasms are common indications of a strain.
Natural Remedy
Ice, Not Heat
Following an injury due to improper lifting or some sort of trauma, however mild, even a re-injury to a previously weakened area, you would be ill advised to use a heating pad. The pain is trauma-related and should be treated as such. Ice should be used for 48-72 hours following trauma and for no longer than 20 minutes per hour.
Using heat on this type of injury is a mistake. Here's why: the joint is swollen due to the injury. This is the body's innate protective mechanism to immobilize the joint. Adding heat to the area will only serve to swell the area even more and can cause more damage. It may feel good while its on there, but may be much worse later.
The key to this all is... when in doubt use ice. It works to bring down the swelling and decrease the transfer of pain signals. After the acute period is over, heat may be used for no longer than 30 minutes. The best heat to use is moist heat such as warm-hot shower because it penetrates deeper than a dry heating pad.
If you have circulation problems, allergies to cold, get hives or increased pain during ice treatment, or have Raynaud's phenomenon; ice may not be best for you. If pain persists, be sure to contact your preferred healthcare practitioner.
Source: Craig Nugent, DC and Christina Peterson, DC
