Sprain vs strain: Learn the symptoms, treatment, and prevention

Published: June 2025

A sprain vs a strain: what’s the difference? Although these two injuries are often confused, they affect different parts of the body and require different care. In this article, we’ll explain the key differences between sprains and strains, including their causes, symptoms, treatment options, and how to help prevent them. 

Whether you’re recovering from an injury or want to stay active safely, understanding sprains and strains can help you protect your muscles and joints.

Although sprains and strains are both soft tissue injuries, they affect different parts of the body and occur in slightly different ways.

• A sprain is the stretching or tearing of a ligament, which is a tough band of tissue that connects bones to each other and stabilises joints. Sprains often occur in areas like the ankle, wrist, or knee, typically following a sudden twist, fall, or awkward movement.

• A strain, on the other hand, is an injury to either a muscle or a tendon, the fibrous tissues that connect muscles to bones. Common sites for strains include the lower back, hamstrings, neck, and shoulders.

Both sprains and strains can have quite similar symptoms, which is why people often confuse the two. Both can cause pain, swelling, difficulty moving, and tenderness. However, there are a few subtle differences that can help them apart:

The most common symptoms of a sprain are:

• Joint instability, especially if you try to put weight on the joint
• Pain around the affected joint
• Swelling
• Bruising or discolouration
• Limited ability to move or use the joint normally
• A popping or tearing sensation at the time of the injury. 

Most people have these symptoms when they have a strain:

• Muscle pain and tenderness
• Swelling around the affected area
• Muscle weakness
• Limited range of motion
• Muscle spasm or cramping
• A noticeable lump or gap in the muscle (more severe strains)
• Pain when you try to move or stretch your muscles

When a joint is forced out of its normal position due to a fall, sudden twist, or a blow to the body, a sprain happens. This action stretches or tears one or more ligaments beyond their normal range of movement, causing injury. Common causes of sprains include:

• Twisting or rolling a joint awkwardly, such as turning your ankle while walking or running
• Falling and landing on an outstretched hand or foot
• Sudden impact or collision during sports or physical activities
• Overstretching a joint beyond its normal range of motion
• Repetitive stress on a joint without proper rest

Strains occur when muscles or tendons are overstretched, torn, or overused. It often develops after repetitive or prolonged use of muscles, leading to injury over time. Typical causes of strains include:

• Lifting heavy objects incorrectly or with sudden force
• Overusing muscles during repetitive activities or sports
• Sudden twisting or pulling movements
• Poor flexibility or inadequate warm-up before exercise
• Muscle fatigue that causes improper movement or injury

Whether you are dealing with a sprain or strain, recognising the symptoms early and understanding the cause of the injury is important for managing it effectively. Once identified, proper treatment can help reduce pain, support healing, and prevent further complications.

You can often treat sprains and strains at home using the RICE method, which stands for Rest, Ice, Compression, and Elevation. This simple approach helps reduce pain and swelling, speeds up healing, and supports a quicker recovery.

Rest the affected joint and try not to use it. Avoid putting weight or stress on the injured area to prevent further damage. This gives the affected area time to heal.

Ice therapy is one of the most effective ways to reduce swelling and numb the pain. Wrap the ice pack in a thin towel or cloth and apply it gently to the injured area for 15–20 minutes every two to three hours during the first 48 hours. Do not apply ice directly to your skin as it can cause ice burns. 

Use an elastic bandage or compression wrap to help reduce swelling and support the injured joint. Make sure it’s snug but not too tight, to avoid cutting off blood flow. Elastoplast joint supports offer extra stability and compression to vulnerable areas like ankles, knees, wrists, and elbows, helping to relieve pain associated with sprains, chronic instability, and symptoms of overuse.

• Elastoplast Protective Ankle Support: Provides 360° support and dynamic pressure adjustment to stabilise the ankle and reduce strain. Learn about how to use an ankle support properly.
• Elastoplast Protective Knee Support: Offers firm yet flexible support, helping to relieve pressure on the knee joint and improve stability during movement. Read this guide on how to wear a knee support properly.
• Elastoplast Protective Wrist Support: Delivers controlled compression to stabilise the wrist, reduce discomfort, and support recovery. Find out more information about wrist support here.

All Elastoplast Protective Supports are made with Dynamic Pain Guard, which provides wraparound support and joint stability, helps reduce overstraining to relieve pain, and Thermo-Tech material to provide warmth and promote circulation. They also feature adjustable straps for a personalised fit and are tested and recommended by physiotherapists and sports doctors. Find out more about which support is suitable for you. 

Watch the video below to learn the correct steps to wear the Elastoplast Protective Ankle Support.

Keep the injured area raised above heart level as much as possible. Elevation helps reduce swelling by allowing fluids to drain away from the injury. If you have a sprain or strain in your knee or ankle, you may need to rest in bed or on the sofa for up to two days after the injury. Try to lift your leg, but if you can’t raise it fully, keeping it as parallel to the ground as possible still helps.

Most people can return to activities in two or three days with mild strain or sprain injuries. If you have a moderate injury, it may take a week to recover. Severe sprains and strains may need a lot more time to heal:

• Severe sprains (complete ligament tear): Healing may take eight to 12 weeks or longer. In some cases, especially for major joints like the ankle or knee, recovery can take several months, especially if surgery is required
• Severe strains (complete muscle or tendon tear): Healing may take two to six months or longer, depending on the muscle involved, the size of the tear, and whether the surgery is needed.

Even when you feel up to activities again, take extra care to protect your joints. Use a joint or support with a brace for a while until the tissue has healed.

You can try the RICE method to reduce the signs and symptoms for a few days. However, more severe strains and sprains may require surgery to repair damaged or torn ligaments, tendons, or muscles. You should see a healthcare provider immediately if you notice any of the following signs:

• Severe pain or swelling
• Difficulty walking or standing without pain
• Inability to move or bear weight on the affected joint
• Suspected fractures
• Numbness or tingling around the joint

While it’s not always possible to avoid injuries completely, there are simple steps you can take to reduce your risk of sprains and strains.

Before exercising, make sure to warm up with light cardio or gentle stretching. This helps prepare your joints and muscles for physical activity. Exercising on cold muscles can increase the risk of injury.

Build strength and flexibility through regular exercise to keep your muscles and joints strong and resilient. It’s better to stay moderately active every day than to do intense workouts only once or twice a week. Regular activity keeps muscles flexible and better able to recover and strengthen over time.

Gradually increase your fitness level instead of jumping into intense physical activity too quickly. This helps to prevent overstressing your muscles and ligaments.

Make sure to rest adequately between workouts or repetitive movements. Taking regular breaks, stretching, and giving your muscles time to recover helps to prevent overuse injuries.

If you regularly play sports or exercise, wearing supportive joint gear can protect your joints from sprains and strains. Elastoplast Performance Support helps stabilise joints and muscles, reducing the risk of sprains and strains. They provide compression to improve circulation and muscle support, limit excessive joint movement, and enhance body awareness, helping to prevent awkward movement that can lead to injury.

By following these simple steps and using quality joint supports, you can stay active with confidence while helping to protect your joints from common injuries.