So, you got a muscle sprain. I can understand your pain! Common though it is, sprains can really be debilitating. But, don’t worry. I have here a list of home remedies for sprains that will see you through the worst!
Sprains are quite common, especially among those who indulge in regular physical activities like athletes, sport persons etc. A sprain can be defined as an injury caused to the joint when the ligament is stretched beyond its capacity. A sprain is generally experienced when a person falls, twists or is hurt in a way that his body is forced out of its normal position leading to the overstretching of joints. Sprains are often caused while running or walking on an uneven ground, excessive exercising, lifting heavy weights and during accidents.
Sprains can affect any joints in our body. Ankle sprain is the most common among all the sprains. It has been estimated that nearly 25000 people sprain an ankle every day. Other sprains include ankle, wrist and thumb sprains. Runners often experience high ankle sprains while thumb and wrist sprains are more common in sports like skiing where skiers often fall on an outstretched palm. Sprains are often accompanied by pain, swelling, difficulty in moving the limbs, bruising etc. In certain cases, the ligament is ruptured which might cause a popping sound during movement. Hence, treatment of a sprain is necessary to facilitate quick healing and prevent long term chronic pain.
Depending upon the severity of the injury, sprains can be classified into 3 categories as follows.
1. First degree sprain involves a tear of only a few fibers of the ligament and is minor in nature
2. Second degree sprain involves a tear of part of a ligament ranging from one-third to almost all its fibers
3. Third degree sprain involves a tear of the entire ligament
As we all know, ligaments are connective tissues that performs the function of holding the bones together in the skeleton. Thus, sprains occur only at the joints where the two bones are connected. The severity of a sprain depends upon the degree to which the ligaments have been stretched, which may vary from minor stretching to a major tearing. A sprain can take 6 weeks to 4 months to heal. On the basis of severity of injury caused, sprains can be severe, partial and mild. While severe and partial sprains require medical care, mild sprains can be cured at home with a few home remedies given below.
Resting plays an important role in facilitating quick recovery from sprains. Take as much rest as you can to prevent the injury from getting aggravated. Avoid putting any weight on the sprained area which would include not lifting the sprained wrist or elbow. Do not indulge in any activity for the first 48 to 72 hours after the injury. In particular, any activity that can cause swelling or pain should be avoided. However, this does not mean that you should stay away from all physical activities. You can definitely indulge in some light exercise to rejuvenate other muscles but avoid using the sprained muscle. For instance, if you have a sprained ankle, you can try peddling an exercise bicycle with one leg and rest the injured ankle on the footrest peg.
Ice helps to numb the pain. So, immediately put an ice pack on the sprained area for about 10 minutes at a time. Take it off for 20 to 30 minutes and then apply it again. This procedure should be continued for the first 3 days. The cold constricts the blood vessels and slows the inflammatory process, thus reducing pain, swelling and possibly bleeding. However, ice should not be directly applied to the injured area as this might cause a cold burn. Discontinue this treatment if the area turns white. It should not be applied for too long as this might aggravate the injury. Those having vascular disease, diabetes and decreased sensation should consult their doctor before applying ice in such a case.
Compression is about compressing or bandaging the injured area to prevent any swelling and movement that can cause further damage. It involves compressing the pain with the help of elastic tapes, bandages, air cast, special boots and splints. You can wrap your injured wrist, ankle, elbow, knee or any other joint with an elastic or crepe bandage or purchase a compression sleeve available at a drugstore. Wrap the bandage tightly, beginning with the farthest end from your heart. This will tighten the sprained area and avoid further injury. However, it should not be wrapped too tightly as it may restrict blood flow. Loosen the bandage if the area becomes numb or swelling is experienced below the compressed area. Ensure that the bandage is removed before going to sleep.
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