Sprains and Strains: What They Are and How to Recover
Written by: Dr. Brooke Munion
Sprains and strains are some of the most common injuries we see in our clinic. Whether it’s a twisted ankle, a sore hamstring from sport, or a pulled back muscle, these injuries can be frustrating—but with the right care and rehabilitation, recovery is absolutely possible.
In this article, we’ll explain what sprains and strains are, how they’re graded, and what you can expect during the healing process.
What’s the Difference Between a Sprain and a Strain?
Sprain: A sprain happens when you overstretch or tear a ligament. Ligaments are the tough bands of tissue that connect bones together at a joint. Common sprains include the ankle, knee, or wrist.
Strain: A strain is an injury to a muscle or tendon. Tendons connect muscles to bones, and strains often occur in the back, hamstrings, or shoulders.
In simple terms:
Sprains affect ligaments (joints)
Strains affect muscles/tendons
How Serious Is My Injury? (The “Grades”)
Healthcare professionals use “grades” to describe the severity of the injury. This helps guide recovery time and treatment.
Muscle Strains
Grade I (Mild): A few muscle fibres are overstretched. You may feel soreness, but strength is usually maintained.
Grade II (Moderate): A partial tear. Swelling, bruising, and weakness are common. Movements may feel painful.
Grade III (Severe): A complete tear of the muscle. Often there’s a sudden “pop,” followed by weakness, swelling, or even a visible dent in the muscle. This often requires medical or surgical input.
Joint Sprains
Grade I (Mild): Ligament fibres are overstretched but not torn. The joint remains stable, though tender.
Grade II (Moderate): A partial tear. You’ll likely notice swelling, bruising, and some looseness in the joint.
Grade III (Severe): A complete ligament tear. The joint may feel unstable, and surgery may be required for full recovery.
The Healing Process: What to Expect
Every injury heals in phases. Understanding these phases helps set realistic expectations and ensures you recover safely.
1. Early Phase (First 2–3 Days)
Focus: Reduce pain and swelling
Use RICE principles: Rest, Ice, Compression, Elevation
Keep nearby joints moving (for example, if you sprain your ankle, gently move your toes and knee)
Gentle isometric (static) muscle contractions can begin if tolerated
2. Repair Phase (First Few Weeks)
Gentle stretching and controlled movements are introduced
Light strengthening exercises help rebuild injured tissue
The focus is on restoring range of motion without pushing into pain
3. Rebuild Phase (Weeks to Months)
Progress to stronger exercises: squats, step-ups, calf raises, or resistance band work
Balance and stability training to prevent re-injury
Return-to-sport or return-to-work activities added in the final stages
Example Rehab Exercises
(Note: Always check with your chiropractor, physiotherapist, or healthcare provider before starting exercises.)
For Muscle Strains (e.g. hamstring):
Gentle hamstring set: lie on your back, bend your knee slightly, and press your heel into the floor
Progress to bridges, hamstring curls, and slow eccentric loading
For Ankle Sprains:
“Ankle alphabet”: draw the letters of the alphabet with your foot
Resistance band exercises in different directions
Balance training (standing on one foot, progressing to wobble boards)
