About the topic
A sprain affects a ligament; a strain affects muscle or tendon. A painful injury can also be a fracture, so do not assume.
Practical care & comfort
- For the first 2–3 days, protect the area and pause painful activity.
- Apply a cloth-wrapped cold pack for up to 20 minutes every 2–3 hours and elevate the limb.
- Resume gentle movement as comfort allows. Avoid early heat and massage.
Symptoms & signs
- Pain, tenderness or weakness after an injury.
- Swelling or bruising around the injured area.
- Difficulty using the area normally or muscle cramping.
When to speak with a clinician: Get assessed if swelling or pain is worsening, or you cannot walk more than a few steps.
Food & nutrition
Nutrition supports general health; it does not replace protection, rehabilitation or assessment of a possible fracture.
Foods & nutrition to follow
- Keep meals varied, including fruit and vegetables.
- Include a protein source such as beans, fish or eggs.
Foods to limit or avoid
- Avoid alcohol during the first couple of days after injury.
- Limit sugary snacks that crowd out balanced meals.
About this guide
General adult health information; it does not diagnose your symptoms or replace individual medical advice. Follow any plan your treating team has given you.
Further reading from the clinical sources used for this guide: