Sprains and strains are among the most common injuries in sports, affecting athletes of all levels—from youth sports players to weekend warriors and professional athletes. These injuries can range from mild discomfort to more severe issues that require medical attention. The good news? With proper preparation and care, many sprains and strains can be prevented.
Steven M. Erickson, MD, a sports medicine physician with Banner Health, offered several tips to help reduce the risk of sprains and strains, whether you’re a dedicated athlete or someone who enjoys recreational sports.
How to prevent sprains and strains
“Athletes should engage in an exercise program before the season to lessen the likelihood of sprains and strains,” Dr. Erickson said. “Exercises that focus on balance and stretching, along with proper conditioning, can help prevent injury.”
Preseason conditioning programs can improve flexibility, strength and coordination, all of which play a role in reducing the risk of injury. Key exercises include:
- Dynamic stretches to improve flexibility and warm up muscles.
- Balance drills to enhance stability and reduce the risk of falls or awkward movements.
- Strength training to support joints and prevent muscle imbalances.
Additionally, wearing properly fitting protective gear, such as ankle braces, can offer extra support and reduce the risk of sprains, particularly in high-impact or high-risk sports.
Avoiding overuse injuries
Dr. Erickson also emphasized the importance of avoiding sports specialization, particularly for young athletes. Playing the same sport year-round can lead to overuse injuries, which are common when the same muscles, tendons and joints are used repeatedly without adequate recovery.
“It is much better for middle school and high school athletes to play multiple sports to protect their growing bones, muscles, and tendons,” Dr. Erickson said. “Participating in multiple sports develops overall athleticism and reduces injuries.”
For young athletes, rest and recovery are just as critical as training. Parents and coaches should ensure that children have off-season periods and rest days throughout their schedules.
How to treat sprains and strains
Sprains and strains can vary in severity. Some heal quickly with basic care, while others may require medical attention to prevent long-term damage. Understanding the signs of a serious injury is key.
RICE: Rest, ice, compression, and elevation
The first step in treating a strain or sprain is to follow the RICE method:
- Rest: Avoid activities that stress the injured area.
- Ice: Apply ice packs for 15-20 minutes every 1-2 hours to reduce swelling.
- Compression: Use an elastic bandage to provide support and control swelling.
- Elevation: Keep the injured area raised above the level of your heart to help reduce swelling.
“If this RICE treatment does not result in complete resolution within a few days, you should see a medical professional,” Dr. Erickson said. “If you can’t walk or play your sport without significant pain or discomfort, you shouldn’t participate until you see a doctor. Doing so can cause additional injury to the joint or a new injury from trying to protect the sprain.”
Signs of a serious injury
It’s not always easy to tell if a sprain or strain is severe. Here are a few red flags to watch for:
- Persistent pain lasting more than a few days.
- Immediate swelling or bruising.
- Limping or difficulty bearing weight.
- Inability to move the affected joint.
If any of these symptoms occur, consult a sports medicine provider, physical therapist or athletic trainer.
Professional treatment for complete recovery
Treatment from a sports medicine specialist can improve your chances of a full recovery. These professionals understand the unique nature of sports-related injuries and can create a tailored plan that includes physical therapy, strength training and return-to-sport guidance.
“Avoiding reinjury is just as important as treating the initial injury,” Dr. Erickson said. “Strengthening the muscles around the joint and wearing a brace can help prevent the injury from occurring again.”
Sports medicine providers can also counsel athletes on safely returning to play. Rushing back into sports before full recovery increases the risk of reinjury or new injuries.
Supporting your recovery and long-term wellness
Recovering from a sports injury doesn’t have to mean giving up the activities you love. With the right care and guidance, you can heal effectively and get back to your favorite activities. Whether it’s understanding injury prevention strategies, knowing when to seek medical attention or building strength after recovery, having access to trusted experts can make all the difference.
At Banner Health, we’re here to support your wellness journey with resources and expertise designed to help you stay active and reduce the risk of future injuries. Taking these steps can help you and your family enjoy sports safely for years to come.
Recommended reading
- Do I Need Ice or Heat to Treat Aches and Pains?
- ACL vs. Meniscus Tears: What You Need to Know to Keep Your Knees in Top Shape
- How to Prevent and Recognize Stress Fractures
