The difference between a sprain vs strain comes down to what’s injured: a sprain affects a ligament, the tough tissue that holds bones together at a joint, while a strain affects a muscle or the tendon that attaches muscle to bone. Both cause pain, swelling and bruising, and the first aid for both is the same. You’ll find more everyday conditions in our common illnesses A–Z, but here’s what to do in the first few days after a twist, roll or pull.
Sprain vs strain at a glance
| Sprain | Strain | |
|---|---|---|
| What’s injured | A ligament (and the joint capsule), which connects bone to bone | A muscle or tendon, which connects muscle to bone |
| Common spots | Ankles, knees, wrists, thumbs | Hamstrings, calves, groin, lower back, shoulders |
| Typical cause | Twisting, rolling or landing awkwardly on a joint | Overstretching, sudden acceleration, lifting badly or overuse |
| How it feels | Pain around the joint, swelling, bruising, a joint that feels unstable or hard to move | Pain in the muscle, tightness or spasm, weakness, reduced stretch |
You don’t need to know which one you have to start first aid. The steps below apply to both.
How do sprains and strains happen on the Gold Coast?
We see plenty of them at Pacific Fair. Soft sand is a classic ankle-roller, whether you’re jogging along the beach, playing touch footy or chasing a toddler at the water’s edge. Hinterland bushwalks, uneven footpaths, netball and footy seasons, a big day on your feet at the theme parks, and lifting luggage in and out of the car during school holidays all play their part.
Muscle strains are more likely when you’re tired, haven’t warmed up, or suddenly do far more than your body is used to.
First aid for a sprain or strain: step by step
Australian guidance from healthdirect, the Better Health Channel and Sports Medicine Australia still centres on RICE (sometimes written RICER, with the R for referral), plus avoiding “HARM” in the early days.
- Stop and rest. Stop the activity straight away and rest the injured area. Don’t try to “run it off”.
- Ice. Apply an ice pack wrapped in a damp cloth or towel, never directly on the skin. The Better Health Channel suggests 20 minutes every 2 waking hours, and healthdirect suggests 20 minutes at a time, several times a day.
- Compress. Wrap a firm (not tight) elastic bandage from below the injury to above it to help limit swelling. Loosen it if the area below goes numb, tingly, pale or cold.
- Elevate. Rest the injured limb above the level of your heart when you can, propped on pillows.
- Referral. Get it checked by a GP or physiotherapist if it’s more than a mild injury, or if it isn’t improving (see the red flags below).
Avoid HARM for the first few days
Sports Medicine Australia and the Better Health Channel recommend avoiding the following, which can increase swelling. The Better Health Channel says to avoid them for the first 72 hours:
- Heat: hot showers, heat packs, spas and saunas;
- Alcohol;
- Running or other exercise that loads the injury;
- Massage: firm, direct massage of the injured area.
After the first few days, gentle movement within your pain limits usually helps recovery. A physiotherapist can give you a program to rebuild strength and balance, which may lower your chance of injuring the same spot again.
How long does a sprain or strain take to heal?
It depends on the injury, your age and your general health. Sports Medicine Australia says most soft tissue injuries heal within 1–6 weeks. Mild injuries usually settle at home with first aid, while more serious ones may need bracing, taping or physiotherapy for several weeks. Surgery is rarely needed.
How a pharmacist can help
Pop in and we can help you put together what you need for the first few days, and check whether you should see someone else. We can help with:
- Pain relief. Paracetamol or ibuprofen may help ease pain. Ibuprofen and other anti-inflammatories aren’t suitable for everyone, for example if you have certain stomach, kidney or heart conditions, asthma, or you’re pregnant, so check with your pharmacist first. Follow the label or your pharmacist’s advice.
- Pain-relief creams and gels you rub on the skin. Ask your pharmacist which suits you.
- Cold packs, compression bandages, tubular supports and braces, plus how to fit a bandage properly.
- Crutches or supports to keep weight off a sore ankle or knee.
We’ll also ask a few questions to make sure it doesn’t sound like a fracture or something that needs an X-ray. You can see the Help Medical GPs inside our store if we think you need a doctor.
When should you see a GP or go to hospital?
See a GP or physiotherapist if:
- the pain is severe;
- you can’t put weight on the leg or use the arm;
- symptoms get worse in the first 24 hours;
- pain and swelling haven’t eased after a couple of days, or it hasn’t improved within a week;
- the joint feels unstable, keeps giving way or locks;
- you have numbness, tingling or weakness.
Go to an emergency department, or call 000 in an emergency, if:
- the limb looks deformed or bent at an odd angle;
- you think a bone may be broken or a joint dislocated;
- bone is poking through the skin;
- the area below the injury is cold, blue or pale, or you can’t feel it;
- the injury came from a high-impact fall or crash, or there’s also a head, neck or back injury.
Talk to our pharmacists at Pacific Fair
Rolled an ankle on the sand or pulled a muscle at training? Our pharmacists can help with first-aid supplies and pain relief options, and tell you when it needs a closer look. Pop in, with no appointment needed. Find us on the ground floor of Pacific Fair Shopping Centre, Broadbeach, open 7 days (until 9pm Thursdays), or call (07) 5592 2099.
Written by the Priceline Pharmacy Pacific Fair team. Reviewed by Jason Markey (BPharmSci, MPharm), Pharmacist.
Sources
- healthdirect – Sprains and strains
- Better Health Channel – Sprains and strains
- Sports Medicine Australia – Soft tissue injuries
- healthdirect – Ibuprofen
- healthdirect – Fractures
This article is general information only and isn’t a substitute for personal advice from your doctor or pharmacist. Always read the label and follow the directions for use. If symptoms persist or you’re worried, talk to your pharmacist or GP. In an emergency, call 000.