Soothe Sprains and Strains

Sprain or Strain?

Technically, you have a sprain if you’ve stretched or torn a ligament (a band of fibrous tissue that connects two or more bones at a joint) and a strain if you injured a muscle or tendon (tissue that connects muscle to bone). Either way, a sudden twist, fall, or blow to the body has created pain, swelling, bruising, and stiffness. Roughly 73 percent of people with sprains suffer recurrent sprains, making preventive steps a must.

Do This Now

Do this now to reduce pain and inflammation.

1. Apply an ice pack for 20 minutes at a time four to eight times a day.

2. Rub arnica ointment and an ointment containing comfrey onto the injured area.

3. Wrap an Ace bandage around the injured area tight enough to be snug but not so tight that you cut off blood circulation.

4. If the strain is around a joint, elevate the joint so it’s above the level of your heart. For example, rest your leg on a few pillows piled onto a footstool.

5. Take oral arnica 30C every 15 to 30 minutes after an injury (follow package directions) for four hours, then four times a day for the first 48 hours.

6. Take ibuprofen (400 to 600 milligrams) or Aleve (225 milligrams) every four hours up to two days. 

Why It Works

The ice, compression wrap, elevation, and pain relievers reduce swelling, inflammation, and pain. The compression wrap also helps protect your joint from another injury. The arnica remedies and comfrey cream reduce bruising and pain and may speed healing. Arnica curbs inflammation, as does comfrey, which also stimulates the reproduction of cells to promote the growth of healthy new tissue. (Don’t use comfrey on broken skin.)

Herbs and Supplements to Try

• Bromelain. This enzyme, derived from pine-apple, reduces swelling, pain, and tenderness. Take 500 milligrams at the time of injury and then twice a day for three more days. Make sure the supplement contains at least 2,000 MCU (milk clotting units) or 1,200 GDU (gelatin dissolving units), and wait at least an hour after a meal before taking it.
• Glucosamine. This natural anti-inflammatory is well known for easing arthritis pain, but it can also speed healing of sprains and strains. Take 1,500 milligrams four times a day for the first few days after your injury. Check with your doctor first if you have diabetes; it may interfere with blood sugar control. 

Prevention 

Wear a brace while you exercise for at least six months to help prevent another sprain.