Sprains Vs Strains Vs Repetitive Stress Injuries
From Ankles to Knees to Wrists, Learn How To Tell Which Injury You Have
The majority of us have experienced that twinge of pain after an awkward movement or a day of repetitive tasks. Maybe you twisted your ankle during a hike, felt a sharp pull in your back after lifting something heavy, or noticed a dull ache in your wrist after hours of typing. No matter your injury, our physical therapists will take the time to explain the type of injury you have and show you how physical therapy can help you recover stronger than ever.
Strain vs. Sprain vs. Repetitive Stress Injuries
When it comes to sprains, strains, and repetitive stress injuries, it can be difficult to understand the differences between each one – but we’re here to help!
- Sprains: A sprain is an injury to a ligament, the tough bands of tissue that connect bones to each other at a joint.
- Sprains typically occur when a joint is forced beyond its normal range of motion, causing the ligament to stretch or tear.
- Common symptoms of a sprain include pain, swelling, bruising, and difficulty moving the affected joint.
- Ankle sprains are the most common type of sprain, often caused by twisting or rolling the ankle.
- Strains: A strain is an injury to a muscle or tendon, the fibrous cords that attach muscles to bones.
- Strains usually happen when a muscle is overstretched or overworked, causing the muscle fibers or tendon to tear.
- Symptoms of a strain can include pain, muscle tightness, muscle weakness, and spasms.
- Back strains are a frequent type of strain, often caused by improper lifting or sudden movements.
- Repetitive Stress Injuries (RSIs): RSIs are a group of disorders that occur from repeated movements or overuse of a particular muscle, tendon, or nerve.
- RSIs develop gradually over time, and symptoms can worsen if the repetitive activity continues.
- Common symptoms of RSIs include pain, numbness, tingling, weakness, and loss of function in the affected area.
- Carpal tunnel syndrome, tendonitis, and tennis elbow are examples of RSIs.
- Causes and Risk Factors: Several factors can increase your risk of experiencing a sprain, strain, or RSI:
- Sprains: Participating in sports, wearing improper footwear, and having a history of ankle sprains can increase your risk.
- Strains: Overexertion, poor posture, and muscle fatigue can contribute to strains.
- RSIs: Performing repetitive tasks, using improper techniques, and having poor ergonomics in the workplace can lead to RSIs.
July 4th Celebrations: Prioritize Health and Safety
July brings 4th of July celebrations, and while enjoying fireworks and picnics, it’s essential to prioritize safety. Here are some expert tips from Rebound Physical Therapy:
- Stay Hydrated: With the summer heat, dehydration is a concern. Bring plenty of water to stay hydrated during outdoor activities.
- Firework Safety: If you plan to handle fireworks, follow safety guidelines strictly. Mishandling can lead to burns and accidents.
- Healthy Picnic Choices: Choose nutritious picnic options like salads, grilled veggies, and lean proteins. Limit sugary drinks and snacks that can lead to energy crashes.
- Mind Your Posture: Whether watching fireworks or dining at a picnic, maintain good posture to prevent back and neck strain. Sit upright and use cushions for support if needed.
By focusing on safety and making healthy choices, you can have a memorable and healthy 4th of July celebration!
Injury Treatment At Rebound Physical Therapy
If you’re experiencing pain or discomfort from a suspected sprain, strain, or repetitive stress injury, don’t wait any longer to begin treatment. Our experienced physical therapists can help you get back to doing the things you love. We’ll create a personalized treatment plan to address your specific needs, including pain management, exercises to improve mobility and strength, and techniques to prevent future injuries.
Call us today to schedule an appointment and get back to your active lifestyle stronger than ever!
Recipe of the Month: Rosemary Citrus One Pan Baked Salmon
Ingredients:
- ⅓ cup olive oil
- 1 small orange (2 Tablespoons juice of orange plus thinly sliced orange slices)
- 1 Tablespoon lemon juice
- ½ teaspoon garlic, minced
- ¼ teaspoon orange zest (grated orange peel from orange)
- 2 Tablespoons fresh rosemary, plus extra to garnish (1 tsp dried rosemary may be substituted)
- 2 –3 teaspoons honey
- 10–12 ounces sockeye salmon (whole fillet or three 4 ounces fillets)
- Pinch of sea salt
- Optional – thinly sliced orange or lemon
- Optional- 2 cups chopped/sliced veggies of choice (i.e broccoli, asparagus, green beans, etc.)
- Additional seasoning of choice or salt and pepper to taste
Instructions:
- Whisk together the olive oil, orange juice, lemon juice, garlic, orange zest, 2 tablespoons rosemary, and optional honey. Set the mixture aside.
- Grease or oil a large baking dish. Place the salmon in the baking dish, skin side down. Season the salmon with a pinch of salt.
- Preheat the oven to 400 degrees Fahrenheit.
- Brush the orange rosemary on top of the salmon, and place the salmon in the fridge to marinate for 5-10 minutes while the oven preheats.
- After 5-10 minutes, add thin orange slices on top of the salmon (optional), and toss veggies of choice with the reserved marinade or 2 teaspoons of olive oil, lemon juice, or seasoning of choice.
- Place the tossed veggies (if using) around the salmon in the pan.
- Place the baking dish in the oven for 12-15 minutes or until the salmon is no longer opaque in the middle and the vegetables are cooked through.
- Let the salmon rest for 3 minutes before serving.
- Add additional salt and pepper to taste.
A Bittersweet Goodbye & A Bright Future Ahead!
If you visit our East Boise clinic this month, you may notice a familiar face missing. Our beloved team member, Ellie, is heading off to begin an exciting new journey. She has been accepted into the Physical Therapy program at Pacific University in Oregon.
While we are incredibly sad to see her go, we are also so proud of her for taking this big step toward her dream of becoming a Physical Therapist. Ellie has been a wonderful part of our team, and her dedication, energy, and compassion will be greatly missed by staff and patients alike.
Please join us in wishing Ellie all the best in PT school. And who knows, maybe in three years we will welcome her back to Rebound PT as a licensed PT!
Our Patients Get Great Results
“I was maybe 10 days post total knee replacement (I could barely stand or walk), 73 yo male. My experiences prior to RPT at other facilities were negative. Needless to say I was concerned about any PT. I was fortunate to have experienced both Steves (young Steve and old Steve). Both were wonderful, period end of sentence. They were kind, understanding, great teachers, and excellent coaches. I will add the front desk help was also wonderful in scheduling. Amazing as it sounds, I soon began to look forward to going to PT. My entire body had been neglected, for years. I was once an athlete and martial artist. Once my knee went bad I just stopped the physical side of living, got very fat, and was depressed. So PT for me was way more than just the knee, all parts of my self needed to be rehabbed, and both Steves were very helpful and got me back to where I could function. My special thanks to the Steves for all they did, which included the traditional PT, but also the psychological side of rehab, and motivation to break out and get back to living.” – Mark Rotman, Captain (retired) USPHS, Pharmacist.
Direct Access
Did You Know That You Don’t Need A Referral For PT? Find Out More About Direct Access!
Think you need a referral from a physician to see a physical therapist? Well, think again! Every state allows for evaluation and treatment from a physical therapist without a doctor’s referral with Direct Access legislation.
Preventing Sprains, Strains, & RSIs
Nobody enjoys the limitations and discomfort of sprains, strains, and repetitive stress injuries (RSIs), so it’s great news that many of these conditions can be prevented with some proactive measures. Incorporating simple strategies into your daily routine and being mindful of your body’s signals can significantly reduce your risk of experiencing these painful setbacks.
- Warm-up and Cool-down: A proper warm-up can increase blood flow to your muscles, improve mobility, and reduce the risk of injury. Similarly, a cool-down helps your body gradually return to its resting state, which can help prevent muscle soreness and stiffness.
- Listen to Your Body: Pain is your body’s way of signaling that something is wrong. Don’t ignore those aches and pains – they may be early warning signs of an impending injury. If you experience discomfort during or after an activity, stop and contact us for an appointment. Pushing through pain can exacerbate the problem and lead to more serious complications.
- Mobility and Strength: Maintaining good muscle strength and range of motion can help protect your joints and reduce your risk of injury. Our PT programs will show you how to incorporate regular exercise into your routine that strengthens the muscles surrounding your joints and improves your overall range of motion.
- Footwear and Protective Gear: Wearing appropriate footwear and protective gear can also help prevent injuries. Choose shoes that are meant for the activity you’re doing and fit properly. If you’re participating in activities that put you at risk for falls or impacts, wear protective gear such as helmets, knee pads, or wrist guards.
Prevent Pain With Our Team
Contact us today for a personalized program with proactive steps to avoid sprains, strains, and RSIs. And if you do experience an injury, don’t wait to schedule your PT appointment with Rebound Physical Therapy. We’ll help you get back to your activities stronger than before.
