By Tanya Freske, CNP, Walk-In Clinic

A twisted ankle on the trail, a pulled muscle moving the dock, a wrist injury playing pickleball: sprains and strains are some of the most common injuries we see at the Walk-In Clinic. Most heal well at home. Here’s how to care for one and when to get it checked.

What’s the difference between a sprain and a strain?

• Sprain: a stretched or torn ligament, the tissue that connects bones at a joint. Ankles, knees, and wrists are the most common spots.
• Strain: a stretched or torn muscle or tendon. Backs, hamstrings, and shoulders are frequent culprits.

Both cause pain, swelling, bruising, and limited movement. A sprain may come with a “pop” at the moment of injury; a strain may cause muscle spasms or weakness.

How to Treat a Sprain or Strain at Home

For the First 48 Hours, Remember RICE:

• Rest. Take a break from activities that cause pain.
• Ice. Apply an ice pack wrapped in a thin towel for 15 to 20 minutes at a time, several times a day.
• Compression. Wrap the area with an elastic bandage, but not so tight it causes numbness or tingling.
• Elevation. Prop the injured area above heart level when you can.

Over-the-counter pain relievers can help when used as directed. Most mild sprains and strains start feeling better within a few days and heal in one to two weeks.

Signs You May Need a Clinic Visit

• You can’t put weight on the injured leg or use the injured joint
• The joint looks crooked, deformed, or very different from the other side
• You heard or felt a pop followed by severe pain and swelling
• You have numbness or tingling near the injury
• Pain and swelling aren’t improving after a few days of home treatment
• The injury is in a child, since kids’ bones are still growing and what looks like a sprain can actually be a fracture near a growth plate

The Walk-In Clinic providers can examine your injury and may recommend an X-ray. If it turns out to be more than a sprain, our orthopedics and therapy teams are right here, too.