From Strain to Strength: Understanding and Managing Muscle Sprains and Strains

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Muscle sprains and strains are a common type of injury that can happen to anyone, regardless of age, gender, or fitness level. Both types of damage can occur from overuse, sudden movements, falls, or sports-related incidents. These injuries can be painful and limit your ability to move and perform daily activities. 

Muscle sprains and strains can range from mild to severe, and the severity of the injury depends on how much damage has occurred to the muscle or ligament. Slight injuries usually result in minor pain and swelling, while severe injuries can cause severe pain, bruising, and even loss of function. If untreated, muscle sprains and strains can lead to chronic pain and long-term disability. 

This article will discuss the causes, symptoms, treatment options, and prevention tips to avoid these injuries. 

“About 30 million people in the United States suffer from muscle strains and sprains yearly. Up to 30% of all sports injuries are attributed to muscle strains and sprains, making them the most prevalent sports-related injuries. Chiropractic care is one option for treating muscle strains and sprains. Chiropractic care for these injuries may include spinal adjustments, soft tissue therapy, and rehabilitation exercises”. 

Muscle Strains and Sprains: Quick Overview

Muscle strains and sprains are injuries that can happen to anyone at any time. These injuries can occur during sports activities, overuse, or everyday activities such as bending, lifting, or twisting. Although they are similar in many ways, there are distinct differences between muscle strains and sprains. 

A muscle strain, by definition, occurs when the muscle fibers are stretched or torn, usually due to overuse or sudden movement. Muscle strains are most common in the legs, back, and arms. Symptoms include pain, swelling, stiffness, and muscle spasms. The muscle can completely tear in severe cases, causing weakness or even loss of function. 

On the other hand, a sprain occurs when the ligaments connecting two bones are stretched or torn. Sprains are most common in the ankles, wrists, and knees. Sprain symptoms include pain, swelling, bruising, and limited range of motion. Severe sprains can result in a complete tear of the ligament, which may require surgery to repair. 

We can prevent muscle strains and sprains by properly warming up before physical activity, using proper technique, and avoiding overuse. However, suppose you do experience a muscle strain or sprain. In such a case, it’s important to give ample rest to the injured area, apply ice to reduce swelling and elevate the affected area to facilitate healing. Physical therapy or surgery may sometimes be necessary to heal the injury fully.

Symptoms, Causes, and Risk Factors of Muscle Strains and Sprains


  • Pain
  • Swelling
  • Limited range of motion 
  • Muscle spasms 
  • Stiffness 
  • Bruising
  • Loss of function or weakness (in severe cases)


  • Sudden or forceful movement. 
  • Stretching or tearing of the muscle or ligament beyond its normal range of motion. 
  • Overexertion. 
  • Poor conditioning or flexibility. 
  • Insufficient warm-up or stretching. 

Risk factors

  • Age (older individuals are more susceptible to injury due to decreased flexibility and muscle strength). 
  • Previous injuries or chronic conditions can weaken the muscles or joints. 
  • Improper technique during physical activity or exercise. 
  • Inadequate rest and recovery time between workouts. 
  • Certain medical conditions may affect muscle strength and joint health. 
From Strain to Strength: Understanding and Managing Muscle Sprains and Strains

Psychological Impact of Muscle Strains and Sprains

One of the most significant psychological impacts of muscle strains and sprains is the loss of independence and self-reliance. Individuals may feel helpless and frustrated when they cannot perform daily activities such as driving, cooking, or caring for themselves or their families. 

Chronic pain can lead to hopelessness and helplessness, negatively impacting mental health and well-being. Additionally, the inability to engage in physical activity or participate in sports and other activities can lead to a loss of identity and a sense of isolation. 

It is crucial to address the psychological impact of muscle strains and sprains in addition to treating the physical injury. Seeking support from friends, family, or a mental health professional can help individuals cope with the emotional and psychological effects of the damage. Additionally, maintaining a positive outlook and setting realistic goals help individuals maintain their sense of self and regain their independence. 

Treatment Options for Muscle Strains and Sprains

Treatment options depend on the severity of the injury. To reduce pain and swelling, one may treat mild muscle strains and sprains with rest, ice, compression, and elevation (RICE). Over-the-counter pain relievers are also helpful in managing discomfort. More severe strains and sprains may require immobilization with a brace or cast, physical therapy, and sometimes surgery. 

Chiropractic care can also be an effective treatment option for muscle strains and sprains. Chiropractors help identify and treat musculoskeletal imbalances that can contribute to these injuries. They use various techniques, including spinal adjustments, soft tissue therapies, and exercise rehabilitation, to help patients recover from muscle strains and sprains. 

By addressing the root cause of the problem, chiropractors can help patients achieve long-term relief from pain and prevent future injuries. 

What to Expect During a Chiropractic Appointment for Treating Muscle Strains or Sprains? 

During a chiropractic appointment, the chiropractor will perform a thorough evaluation to identify any underlying musculoskeletal imbalances and the extent of the damage. They may use techniques to help restore typical joint and muscle function, such as spinal adjustments, soft tissue mobilization, and exercise rehabilitation. 

Exercise rehabilitation may involve stretches and strengthening exercises to help restore a normal range of motion and prevent future injuries. Spinal adjustments, also known as spinal manipulation, involve applying gentle pressure to specific spine areas to realign the vertebrae and restore normal joint function. Soft tissue mobilization techniques, such as massage or trigger point therapy, can help reduce muscle tension and improve circulation to the affected area. 

Chiropractic care is a good option for individuals seeking a natural approach to treating muscle strains and sprains. However, talking to your doctor before beginning any new treatment, including chiropractic care, is essential to ensure it’s appropriate for your needs and health status. 

Ways to Prevent Muscle Sprains and Strains

Prevention is vital in avoiding injuries and maintaining overall health and wellness. The following tips can help reduce your risk of muscle sprains and strains and strengthen healthy muscles and joints. 

  • Before engaging in any physical activity, it’s essential to properly warm up your muscles to prepare them for the work ahead. 
  • Ensure good posture, avoid overloading joints, and use proper technique when lifting weights or performing other exercises. 
  • When starting a new workout program, it’s essential to do so slowly. It will allow your muscles and joints to adapt to the new demands and reduce injury risk. 
  • Proper footwear can help support your feet and ankles, reducing the risk of muscle strains and sprains.  
  • Taking breaks during physical activity can help prevent overuse injuries, such as muscle strains and sprains. Taking a break every 30 minutes is best for stretching, walking around, or resting. 
  • Staying hydrated is vital for maintaining muscle and joint health. Ensure to drink plenty of water throughout the day, especially during physical activity. 

Final Thoughts

Muscle sprains and strains are common injuries from physical activity, overuse, or sudden movements. These injuries can cause significant pain and discomfort, limit mobility and impact daily activities. If you experience a muscle strain or sprain, don’t let it keep you sidelined for long. Seek prompt medical attention and consider working with a chiropractor to help get you back on your feet and to your active lifestyle. Remember, caring for your muscles and joints is crucial to maintaining overall health and wellness.

Contact your Scottsdale Chiropractor, Dr. Abbas Khayami, D.C, at Better Health Solutions to learn more about Muscle Sprains and Strains.


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*This media/content or any other on this website does not prescribe, recommend, or prevent any treatment or procedure. Therefore, we highly recommend that you get the advice of a qualified dentist or other medical practitioners regarding your specific dental condition*

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8:30 am - 6:00 pm


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