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1、Sprains, Strains and TearsA sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon. Both can result in significant lost time from sports.SPRAINSA sprain is an injury to a ligament, thestrong bands of tissue that connect a boneto another at a joint. The severity of aspra
2、in can be classified by the amount oftissue tearing, impact on joint stability,pain and swelling.DEGREES OF SPRAINS First degree (mildest) little tearing,pain or swelling; joint stability is good. Second degree broadest range ofdamage, with moderate instability andmoderate to severe pain and swellin
3、g. Third degree (most severe) ligamentis completely ruptured; joint is unstable;severe pain and swelling; other tissuesare often damaged.STRAINSA strain is damage to muscle fibers and tothe other fibers that attach the muscle tothe bone. Other names for a strain include“torn muscle,” “muscle pull” a
4、nd “rupturedtendon.” DEGREES OF STRAINS First degree (mildest) little tissuetearing; mild tenderness; pain with fullrange of motion. Second degree torn muscle or tendontissues; painful, limited motion; possiblysome swelling or depression at the spotof the injury. Third degree (most severe) limited o
5、rno movement; pain will be severe at first,but may be painless after the initial injury.ACUTE TREATMENTThere are several decisions you mustmake when you injure yourself, includinghow serious the injury is and whether youshould go to a health care provider. Lookfor deformities, significant swelling a
6、ndchanges in skin color. If there aredeformities, significant swelling or pain,you should immobilize the area and seekmedical help. Many fractures will notcause a deformity.TREATING A SPRAIN OR STRAIN Management of both sprains and strainsfollows the PRICE principle. P Protect from further injury. R
7、 Restrict activity. I Apply Ice. C Apply Compression. E Elevate the injured area.This PRICE principle limits the amount ofswelling at the injury and improves thehealing process. Splints, pads andcrutches will protect a joint or muscle fromfurther injury when appropriately used(usually for more sever
8、e sprains orstrains). Activity restriction, usually for 48-72 hours, will allow the healing process tobegin. During the activity restriction, gentlemovement of the muscle or joint should bestarted. Ice should be applied for 15 -20minutes every 60-90 minutes.Compression, such as an elastic bandage,sh
9、ould be kept on between icings. Youmay want to remove the bandage whileA COMPLETE PHYSICAL ACTIVITY PROGRAM A well-rounded physical activity program includesaerobic exercise and strength training exercise, butnot necessarily in the same session. This blend helpsmaintain or improve cardiorespiratory
10、and muscularfitness and overall health and function. Regularphysical activity will provide more health benefits thansporadic, high intensity workouts, so chooseexercises you are likely to enjoy and that you canincorporate into your schedule. ACSMs physical activity recommendations for healthyadults,
11、 updated in 2011, recommend at least 30minutes of moderate-intensity physical activity(working hard enough to break a sweat, but still ableto carry on a conversation) five days per week, or 20minutes of more vigorous activity three days perweek. Combinations of moderate- and vigorous-intensity activ
12、ity can be performed to meet thisrecommendation. Examples of typical aerobic exercises are: Walking Running Stair climbing Cycling Rowing Cross country skiing Swimming.In addition, strength training should be performed aminimum of two days each week, with 8-12repetitions of 8-10 different exercises
13、that target allmajor muscle groups. This type of training can beaccomplished using body weight, resistance bands,free weights, medicine balls or weight machines. ACSM Information OnACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may
14、be reproduced in another publication if it is used in its entiretywithout alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright 2011 American College of SportsMedicine. This brochure was created and updated by A. Lynn Millar,
15、 Ph.D., PT, FACSM, and is a product of ACSMs Consumer Information Committee. Visit ACSM online atwww.acsm.org.sleeping, but keeping it compressed evenduring the night is best. Elevating the limbwill also keep the swelling to a minimum. If you suspect more than a mild injury,cannot put weight on the
16、limb, or it givesway, you should consult with a health careprovider.REHABILITATIONThe next stage of rehabilitation beginsfollowing the first 48 to 72 hours. Thesecond stage focuses on gentlemovement of the muscle or joint, mildresistive exercise, joint position trainingand continued icing. During this stage, youmay gradually return to more strenuousactivities, such as strengthening. Painshould remain low during rehabilitation. Ifpain increases,
