Sprains vs. Strains: What’s the Difference and How Do You Recover?
By Dr. Brooke Munion, Chiropractor
Sprains and strains are some of the most common injuries we treat here at Momentum Health & Chiro in Townsville. Whether it’s a twisted ankle on the sports field, a sore hamstring, or a pulled back muscle, these injuries can be frustrating — but with the right care and rehabilitation, recovery is absolutely possible.
In this blog, we’ll explain:
The difference between a sprain and a strain
How these injuries are graded
What to expect during the healing process
Examples of safe rehab exercises
What’s the Difference Between a Sprain and a Strain?
Strains
A strain is an injury to a muscle or tendon. Tendons attach muscles to bones, and strains often happen in the back, hamstrings, or shoulders.
In simple terms:
Sprains affect ligaments (joints)
Strains affect muscles or tendons
Sprains
A sprain happens when you overstretch or tear a ligament. Ligaments are strong tissues that connect bones together at a joint. Common sprains occur in the ankle, knee, or wrist.
How Serious Is My Injury? (Grading System)
Healthcare professionals use “grades” to describe severity. This helps guide treatment, recovery time, and return-to-activity.
Joint Sprains
Muscle Strains
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A few fibres overstretched. Soreness but strength remains.
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Partial tear with swelling, bruising, and weakness. Movements can be painful.
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Complete tear, often with a sudden “pop.” Visible dent or major weakness. Usually requires medical or surgical input.
-
Fibres stretched but not torn. Joint remains stable, mild tenderness.
-
Partial tear with swelling, bruising, and joint looseness.
-
Complete ligament tear. Joint instability, possible need for surgery
The Healing Process: What to Expect
Every sprain or strain heals in phases. Knowing these stages helps set realistic recovery expectations.
Phase 1: Early Phase (First 2–3 Days)
Focus: Reduce pain and swelling
RICE principles: Rest, Ice, Compression, Elevation
Gentle movement of nearby joints (e.g. toes/knee if ankle sprain)
Light isometric (static) contractions if tolerated
Phase 2: Repair Phase (First Few Weeks)
Gentle stretching and controlled mobility exercises
Light strengthening to rebuild injured tissue
Restoring range of motion without pushing into pain
Phase 3: Rebuild Phase (Weeks to Months)
Stronger exercises: squats, step-ups, calf raises, resistance bands
Balance and stability training to prevent re-injury
Return-to-sport or work-specific movements
Example Rehab Exercises
(Always check with your chiropractor or healthcare provider before starting exercises.)
For Ankle Sprains:
Ankle alphabet: Draw letters with your foot to improve mobility
Resistance band exercises: Move ankle in all directions against resistance
Balance training: Start with single-leg stance, progress to wobble boards
For Muscle Strains (e.g. hamstring):
Gentle hamstring set: Lie on your back, bend knee slightly, press heel into floor
Progress to bridges, hamstring curls, and slow eccentric loading
Why Choose Momentum Health & Chiro for Sprains and Strains?
At Momentum Health & Chiro in Townsville, our approach blends:
Chiropractic care for joint mobility
Soft tissue therapy for muscle recovery
Dry needling to reduce pain and tension
Tailored exercise rehab to restore strength and stability
By addressing both the injury and underlying causes, we help you return to sport, work, or daily life stronger than before.
Conclusion
Sprains and strains may be common, but that doesn’t make them any less disruptive. With the right assessment, treatment, and rehab plan, you can recover fully and reduce the risk of future injuries.
Book an appointment with our team at Momentum Health & Chiro today to start your recovery journey.
