FitSugar

Sprain vs. Strain

FitSugar — Thu, 25 Oct 2007 11:00:00 -0700

Injuries suck! But it does help to know the name of your enemy and the difference between a strain and a sprain.

Strain: A strain involves injury to a muscle or a tendon, which attach muscles to bones. Strains, aka "pulled" muscles, are caused by over stretching or tearing a muscle or a tendon.
Common strains: hamstring and back injuries.
Sprains: A sprain occurs at a joint and is the tearing of ligaments, which connect bones to bones. Ligaments are tough and fibrous bands, and can gradually stretch over time decreasing the structural integrity of a joint.
Common sprains: Ankle and knee.

Fit's tip: To avoid both of the above injuries you should stretch after working out to ensure flexible, responsive muscles so your ligaments and tendons have less chance of being pushed beyond their natural limits and tear.

Source

Prevent Sprains with the Ankle Alphabet

FitSugar — Mon, 09 Apr 2007 13:30:00 -0700

Walking through rough neighborhoods can be hard on your ankles, and by rough I mean those neighborhoods with uneven sidewalks (tree roots can do a doozy to concrete) and streets littered with unexpected potholes. These sidewalk anomalies catch you unawares and suddenly your ankle twists, turns or rolls in a direction it just really shouldn't and you end up with a slight sprain. It might be just a little ache, but if it is enough to make you choose the couch over the track - you have got to prevent that right?

If you have weak ankles and tend to be prone to twisting them, here is a super simple way to strengthen your ankles at your desk, on the subway, or under the table during a boring dinner date.

First cross your right knee over your left and write the alphabet with your right foot as if your toes are the point of a pencil. It should be a cursive alphabet - lower case is better since you can make all the letters connect. By doing this you are working your ankle joint through its entire range of motion and working the muscles that help to stabilize the ankle. Writing the alphabet seems more effective than simple ankle circles, since it moves the joint into a wider variety of positions.

After you make it to the letter "z" with your right foot, try this on the other foot. It is a great way to pass the time too!!!

Fit's Tip: This is a great exercise to do daily if you wear high heels since your ankles are especially vulnerable in them.

For Minor Bumps and Bruises Use R.I.C.E.

FitSugar — Mon, 26 Mar 2007 03:30:00 -0700

Accidents happen, they just do. If something serious has happened to you, then you should definitely see a doctor. For minor injuries (bumps, sprains, etc), say you rolled your ankle while getting off the treadmill (don't laugh, it's been done), use the RICE program to whip yourself back into shape:

Rest: Take a break for a day or two to let the injured area rest and recover. Your body needs time to heal the injury. Once you can go about your usual daily routine without pain, you can ease yourself back into a full slate of activities.
Ice: Apply an icepack (or a bag of frozen vegetables, wrapped in a towel) to the injured area for 15-20 minutes every few hours. Ice helps to cut down on swelling and inflammation by slowing blood flow to the injury, as well as lessening the pain by numbing it a bit.
Compression: Between ice treatments, wrap an elastic bandage around the affected part to apply pressure and reduce swelling. Compression can also help provide support to a weak joint. It should be fairly tight, but make sure it doesn't press on nerves or cut off blood circulation - if the end of the limb turns blue, that's too tight! It's also too tight if you feel throbbing in the bandaged area. For the same reason, don't wear the bandage at night.
Elevation: Let gravity do the work - try to keep the injured limb raised above the level of the heart to prevent fluids from pooling in the inflamed tissues. For an injured leg, prop it up above the hips when lying down. Injured arms can be held up in a sling.

Fit's Tip: Try using RICE but keep in mind that you are not a doctor (well, maybe you are but most of us aren't), so if the injury doesn't seem to be getting any better within 48 hours, it's best to see a doctor.

Sprains and strains

FitSugar — Wed, 08 Oct 2008 17:35:15 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Sprains and strains are usually minor injuries that often result from sports or exercise, but can easily result from any physical activity. Sprains refer to an injury to a ligament (the connective tissue that links bones together at joints), most often in the ankle, knee, elbow, or wrist. Strains are tears in muscle tissue, commonly occurring in the muscles that support the calf, thigh, groin, and shoulder. Sometimes sprains and strains can be severe, leading to weeks of rehabilitation.

Signs and Symptoms

Strains:

Muscle stiffness, tenderness, or soreness
Swelling

Sprains:

Pain at the time of injury
Swelling
Bruising

You may have joint instability or disability if the injury is serious, involving a muscle or ligament tear.

What Causes It?

Sprains generally result from a twisting force applied to a joint while it is bearing weight, which causes the ligament to stretch beyond its natural limit. Sprains usually occur with sudden, unexpected movement (a fall or a twist). Muscle strains occur when the weight load on a muscle is greater than the weakest part of the muscle can bear. Strains usually happen during activities that require your muscle to stretch and bear weight at the same time. You are at risk for a sprain or strain if you do the following.

Exercise without warming up properly
Use athletic equipment that does not fit properly
Participate in sports and activities that you are not conditioned for

What to Expect at Your Provider's Office

Your health care provider may take an x-ray. If your injury is severe, your health provider may also order an MRI. Your injured limb may need to be wrapped in an elastic bandage or put in a soft cast.

Treatment Options

Your health care provider probably will recommend that you treat the injury with RICE: rest, ice (wrapped in a cloth or a towel -- do not apply ice directly to the skin), compression, and elevation of the affected area. Apply RICE as needed over the first several days following the injury.

Ice reduces pain, bleeding, and inflammation. It may also reduce secondary damage to other parts of the joint. Bleeding and inflammation may play an important role in the healing process. For more severe cases, wrap the affected area in an elastic bandage. A cast may be required to stabilize injuries.

You should limit activity that involves the affected area for an average of seven days. You may also be referred to a physical therapist, who will tailor exercises to help you strengthen muscles, joints, and ligaments.

Drug Therapies

Over-the-counter pain relievers (analgesics) and anti-inflammatory agents usually help. However, you should talk to your doctor for adequate dosing. When injuries are more severe or chronic, continued use of analgesics may lead to aggravation of the condition. Analgesics should not be used to mask pain so that you can resume activity without immobilizing the injured area.

Aspirin -- 325 mg, 1 to 2 tablets every 4 hours
Naproxen -- 210 mg, 2 to 3 tablets every 8 to 12 hours
Ibuprofen -- 200 mg, 2 to 3 tablets every 4 to 6 hours
Analgesic balms
Acetaminophen -- 325 mg, 1 to 2 tablets every 4 hours

Complementary and Alternative Therapies

Specific nutrients and herbs may help the body restore damaged tissue, reduce swelling, and provide pain relief.

Nutrition and Supplements

Vitamin C (250 - 500 mg two times a day) and beta-carotene (50,000 IU per day for 5 days) both help the body produce connective tissue and may reduce pain.
Bromelain (250 - 500 mg three times a day between meals), an enzyme derived from pineapple, has anti-inflammatory effects and helps reduce swelling.
Zinc (15 - 30 mg per day) helps wounds heal faster.
Vitamin E (400 IU/day) has antioxidant effects.
Glucosamine and chondroitin, popular supplements for arthritis, may also help wounds heal faster, though studies are lacking. Usual doses are: glucosamine, 1,500 per day; chondroitin, 800 - 1,200 mg per day, divided in two to four doses. They are often combined in one supplement.

Herbs

Herbs are generally a safe way to strengthen and tone the body's systems. As with any therapy, you should work with your provider to get your problem diagnosed before starting any treatment. You may use herbs as dried extracts (capsules, powders, teas), glycerites (glycerine extracts), or tinctures (alcohol extracts). Unless otherwise indicated, you should make teas with 1 tsp. herb per cup of hot water. Steep covered 5 - 10 minutes for leaf or flowers, and 10 - 20 minutes for roots. Drink 2 - 4 cups per day. You may use tinctures alone or in combination as noted.

Turmeric (Curcuma longa) helps reduce swelling and makes the effect of bromelain stronger. Take 250 - 500 mg each of turmeric and bromelain, three times a day between meals.
Applied topically, the active ingredient in horse chestnut (Aesculus hippocastanum), called aescin, may reduce tenderness and swelling. Apply a gel with 2% aescin to the affected area every 2 - 3 hours.
Applied topically, a gel containing comfrey (Symphytum officinale) may also help reduce pain and swelling.You should use comfrey only topically. Do NOT take internally.
White willow (Salix alba) acts similar to aspirin and can reduce inflammation and swelling. Make a tea by boiling 1/2 teaspoon (2 grams) of bark in 8 ounces of water. Drink up to 5 cups per day. If you are allergic to aspirin or salicylates, check with your doctor before using white willow.

Homeopathy

Few studies have examined the effectiveness of specific homeopathic remedies. Professional homeopaths, however, may recommend one or more of the following treatments for sprains and strains based on their knowledge and clinical experience. Before prescribing a remedy, homeopaths take into account a person's constitutional type. In homeopathic terms, a person's constitution is his or her physical, emotional, and intellectual makeup. An experienced homeopath assesses all of these factors when determining the most appropriate remedy for a particular individual.

Arnica (topical) -- this remedy is generally considered the first-choice homeopathic treatment for acute injury. It is applied topically in addition to an appropriate internal remedy. You should not use arnica, however, if skin the has open cuts over the injured area.
Arnica (internal) -- for injuries with swelling, bruising, and inflammation. You should switch to another appropriate remedy once swelling has subsided.
Bryonia -- for swollen injuries that get worse with movement. This remedy is especially useful for chest, shoulder, and hamstring injuries. It is often used if Arnica or Rhus toxicodendron fails.
Ledum -- for sprained ankles that feel cold or numb but improve with cold applications (such as ice) and worsen with warm applications.
Rhus toxicodendron -- this remedy is used after the initial symptoms of an injury have improved (such as from using Arnica). For pain during initial movement that subsides with more movement.The affected area generally feels hot. This remedy is especially appropriate for lifting or overexertion injuries.
Ruta -- for tendonitis, torn ligaments, and other injuries that feel hot to the touch. Ruta is very useful as a treatment for overexertion injuries, such as tennis elbow and runner's knee. Symptoms tend to be worse with initial movement, but continued motion does not bring relief.

Acupuncture

Acupuncture appears to be effective for sprains and strains. One study of 20 people found that acupuncture improved feelings of soreness. Acupuncturists often apply moxibustion (a technique in which the herb mugwort is burned over specific acupuncture points) in combination with needling in order to strengthen or deepen the treatment for this condition.

Chiropractic

Chiropractors commonly treat sprain and strain injuries, particularly those with pain and diminished function. A significant number of people who visit chiropractors do so for sprain and strain injuries. In addition to joint manipulation, chiropracters use other treatments for sprains and strains, such as applications of ice and heat and ultrasound or electrical muscle stimulation. Stretching and strengthening exercises are also often recommended to aid recovery and rehabilitation.

In a study of people with ankle sprains, researchers compared the effectiveness of chiropractic joint manipulation with an anti-inflammatory medication. They found that joint manipulation was as effective as the anti-inflammatory medication in improving pain and flexibility, but it was more effective than the medication in improving range of motion.

Massage

Therapeutic massage is effective at increasing circulation and may relieve spasm in surrounding muscle groups.

Following Up

Your health care provider probably won't need to see you again unless your injury was severe or you have complications.

Special Considerations

Be careful of recurring sprains and strains. Once a muscle or tendon is injured, it is susceptible to reinjury, especially if you return to full activity too soon. Sprains and strains are easy to prevent. Basic physical fitness and strength training with proper warm-up and cool-down reduce the stress to muscles and joints.

Supporting Research

Balch JF, Balch PA. Prescription for Nutritional Healing. Garden City Park, NY: Avery Publishing Group; 1997.

Birrer RB, ed. Sports Medicine for the Primary Care Physician. Boca Raton, Fla: CRC Press; 1994.

Blumenthal M, ed. The Complete German Commission E Monographs: Therapeutic Guide to Herbal Medicines. Boston, Mass: Integrative Medicine Communications; 1998:429.

Calabrese C, Preston P. Report of the results of a double-blind, randomized, single-dose trial of a topical 2% escin gel versus placebo in the acute treatment of experimentally-induced hematoma in volunteers. Planta Med. 1993;59:394–397.

Carr AC, Frei B. Toward a new recommended dietary allowance for vitamin C based on antioxidant and health effects in humans. Am J Clin Nutr. 1999;69(6):1086-1107.

Coetzer D, Brantingham J, Nook B. The relative effectiveness of piroxicam compared to manipulation in the treatment of acute grades 1 and 2 inversion ankle sprains. Journal of the Neuromusculoskeletal System. 2001;9(1):1-12.

Cummings S, Ullman D. Everybody's Guide to Homeopathic Medicines. 3^rd ed. New York, NY: Penguin Putnam; 1997: 286-287.

Guillaume M, Padioleau F. Veinotonic effect, vascular protection, anti-inflammatory and free radical scavenging properties of horse chestnut extract. Arzneimittelforschung 1994;44:25–35.

Johnston CS. Recommendations for vitamin C intake. JAMA. 1999;282(22):2118-2119.

Jonas WB, Jacobs J. Healing with Homeopathy: The Doctors' Guide. New York, NY: Warner Books; 1996: 138-139.

Kibler WB, Herring S, Press J, Lee P. Functional Rehabilitation of Sports and Musculoskeletal Injuries. Gaithersburg, Md: Aspen Publishers; 1998.

Koll R, Buhr M, Dieter R, et al. Efficacy and tolerance of a comfrey root extract (Extr. Rad. Symphyti) in the treatment of ankle distorsions: results of a multicenter, randomized, placebo-controlled, double-blind study. Phytomedicine. 2004;11:470-7.

Levine M, Rumsey SC, Daruwala R, Park JB, Wang Y. Criteria and recommendations for vitamin C intake. JAMA. 1999;281(15):1415-1453.

Lin JG, Yang SH. Effects of acupuncture on exercise-induced muscle soreness and serum creatine kinase activity. Amer J Chin Med. 1999;27(3-4):299-305.

Mazzotta MY. Nutrition and wound healing. J Am Podiatr Med Assoc 1994;84:456–62 [review].

McCarty MF. Glucosamine for wound healing. Med Hypotheses 1996;47:273–5 [review].

Null G. The Clinician's Handbook of Natural Healing. New York, NY: Kensington Publishing Corp; 1997.

Nyiendo J, Lamm L. Disabling low back Oregon workers' compensation claims. Part I: Methodology and clinical categorization of chiropractic and medical cases. J Manipulative Physiol Ther. 1991;14(3):177-184.

Olshevsky M, Noy S, Zwang M, Burger R. Manual of Natural Therapy. New York, NY: Facts on File; 1989.

Strauss RH, ed. Sports Medicine. Philadelphia, Pa: WB Saunders Co; 1991.

Ullman D. Homeopathic Medicine for Children and Infants. New York, NY: Penguin Putnam; 1992: 126-127.

Ullman D. The Consumer's Guide to Homeopathy. New York, NY: Penguin Putnam; 1995: 335.

Zachazewski JE, Magee DJ, Quillen WS. Athletic Injuries and Rehabilitation. Philadelphia, Pa: WB Saunders Co; 1996.

Review Date:
6/30/2006
Reviewed By:
Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

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adam.com

Ankle sprain - series

admin — Thu, 04 Sep 2008 19:44:54 -0700

Back

Overview

Normal anatomy
Type I ankle sprain
Type II ankle sprain
Type III ankle sprain

HEALTH GUIDE REFERENCE FROM A.D.A.M

Normal anatomy

The ankle joint connects the foot with the leg. The ankle joint allows the foot to move upward and downward and in an inward and outward motion. Muscles, tendons, and ligaments surround the ankle providing the stability the ankle joint needs for walking and running.

Type I ankle sprain

The most common way the ankle can be injured is by an ankle sprain. When an ankle is sprained ligaments on the ankle are either stretched, partially torn or completely torn. The most common type of sprain is an inversion injury, where the foot is rotated inward. Ankle sprains can range from mild, to moderate, and severe. Type 1 ankle sprain is a mild sprain. It occurs when the ligaments have been stretched or torn minimally.

Type II ankle sprain

Type II ankle sprain is a moderate level of sprain. It occurs when some of the fibers of the ligaments are torn completely.

Type III ankle sprain

Type III ankle sprain is the most severe ankle sprain. It occurs when the entire ligament is torn and there is great instability of the ankle joint.

Review Date: 5/6/2007

Reviewed By: Thomas N. Joseph, MD, Private Practice specializing in Orthopaedics, subspecialty Foot and Ankle, Camden Bone & Joint, Camden, SC. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 3_100209

Sprains

admin — Wed, 03 Sep 2008 17:46:51 -0700

Overview

Definition
Alternative Names
Causes
Symptoms
First Aid
Call immediately for emergency medical assistance if
Prevention
References

Illustrations

Early treatment of injury

Ankle sprain - series

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

A sprain is an injury to the ligaments around a joint. Ligaments are strong, flexible fibers that hold bones together. When a ligament is stretched too far or tears, the joint will become painful and swell.

Alternative Names

Joint sprain

Causes

Sprains are caused when a joint is forced to move into an unnatural position. For example, "twisting" one's ankle causes a sprain to the ligaments around the ankle.

Symptoms

Joint pain or muscle pain
Swelling
Joint stiffness
Discoloration of the skin, especially bruising

First Aid

Apply ice immediately to help reduce swelling. Wrap the ice in cloth -- DO NOT place ice directly on the skin.
Try NOT to move the affected area. To help you do this, bandage the affected area firmly, but not tightly. ACE bandages work well. Use a splint if necessary.
Keep the swollen joint elevated above the level of the heart, even while sleeping.
Rest the affected joint for several days.

Aspirin, ibuprofen, or other pain relievers can help. DO NOT give aspirin to children.

Keep pressure off the injured area until the pain subsides (usually 7-10 days for mild sprains and 3-5 weeks for severe sprains). You may require crutches when walking. Rehabilitation to regain the motion and strength of the joint should begin within one week.

Call immediately for emergency medical assistance if

Go to the hospital right away or call 911 if:

You suspect a broken bone
The joint appears to be deformed
You have a serious injury or the pain is severe
There is an audible popping sound and immediate difficulty using the joint

Call your doctor if:

Swelling does not go down within 2 days
You have symptoms of infection -- the area becomes redder, more painful, or warm, or you have a fever over 100°F
The pain does not go away after several weeks

Prevention

Wear protective footwear for activities that place stress on your ankle and other joints.
Make sure that shoes fit your feet properly.
Avoid high-heeled shoes.
Always warm-up and stretch prior to exercise and sports.
Avoid sports and activities for which you are not conditioned.

References

DeLee JC, Drez D Jr, Miller MD, eds. DeLee and Drez’s Orthopaedic Sports Medicine. 2nd ed. Philadelphia, Pa:Saunders; 2003.

Frontera, WR, Silver JK, eds. Essentials of Physical Medicine and Rehabilitation. 1st ed. Philadelphia, Pa: Hanley & Belfus; 2002.

Marx JA, Hockberger RS, Walls RM, eds. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 5th ed. St. Louis, Mo: Mosby; 2002.

A.D.A.M. Copyright

adam.com

Source Doc: 1_000041

Sprained ankle

admin — Thu, 04 Sep 2008 19:36:06 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

A sprain is caused by the twisting or bending of a joint into a position it was not designed to move. The ankle is the most commonly sprained joint. Some common symptoms of a sprain are pain around the joint, swelling, and bruising.

A.D.A.M. Copyright

adam.com

Source Doc: 2_8723

Ankle sprain

admin — Thu, 04 Sep 2008 19:30:35 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

An ankle sprain is a common injury to the ankle. The most common way the ankle is injured is when the ankle is twisted inward (inversion injury). With this injury, ligaments that support the ankle can be torn which lead to swelling, inflammation, and bruising around the ankle. An ankle sprain injury may take a few weeks to many months to fully heal.

A.D.A.M. Copyright

adam.com

Source Doc: 2_19577

Ankle sprain swelling

admin — Thu, 04 Sep 2008 19:30:35 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

Mild to severe swelling and bruising can accompany a sprain to the ankle. Bruising usually indicates tearing of ligament tissue and a more severe sprain.

A.D.A.M. Copyright

adam.com

Source Doc: 2_19576

How Do You Handle a Fitness-Related Injury?

FitSugar — Thu, 24 Sep 2009 04:30:31 -0700

Whether you pull a muscle at yoga or sprain an ankle while running, getting injured during a workout is no fun. It's painful and can often lead to a period of downtime. For some, the idea of putting their workout schedule on hold is out of the question. I usually take a few days off, but getting started again can be a struggle after a hiatus. What about you?