Sprain or Strain?
As a rough guide, mild injuries often settle within days to a couple of weeks, moderate injuries may take several weeks, and severe injuries can take months and may need specialist care. Recovery varies from person to person and body part to body part.
How Should You Treat a Sprain or Strain at Home?
For many years, the standard advice was RICE (rest, ice, compression, elevation), and it is still the approach described by many health sites, including healthdirect and the Victorian Government’s Better Health Channel.
More recent thinking has shifted towards a broader framework. In a 2020 editorial in the British Journal of Sports Medicine, Dubois and Esculier proposed PEACE and LOVE, which covers both the first few days and the ongoing recovery.
PEACE (the first few days)
Protect: Limit movement for one to three days, but avoid prolonged rest
Elevate: Raise the injured limb above heart level where possible
Avoid anti-inflammatories: The authors suggest these may interfere with tissue healing
Compress: Use taping or a bandage to limit swelling
Educate: Understand your injury and let pain guide your activity
LOVE (the weeks after)
Load: Gradually return to normal activity as pain allows
Optimism: A positive outlook supports recovery
Vascularisation: Pain free aerobic exercise to boost blood flow
Exercise: Progressive strength, balance and mobility work
The authors also noted there is no high quality evidence showing ice speeds healing, though it may still help with short term pain relief for some people. If you’re unsure about pain relief or medication, speak with your GP or pharmacist.
Can Osteopathy Help With Sprains and Strains?
Yes, osteopathy can be a useful part of recovery. A thorough assessment helps identify which tissue is injured, how severe it is, and what is contributing to it, such as joint stiffness, muscle imbalance or a movement pattern that overloads one area.
In the early days, heat is generally best avoided as it may increase swelling. Ice may help with short term pain relief, though current research suggests it is not essential for healing. If you’re unsure, your osteopath can advise on what suits your injury.
Can I keep exercising with a sprain or strain?
Often yes, with modifications. Pain free movement and gentle loading are encouraged as you recover, but you should avoid activities that aggravate the injury. Your osteopath can guide what is safe for you.
Do I need an X-ray or scan?
Not always. Many sprains and strains are diagnosed through history and clinical examination. Imaging may be recommended if a fracture or complete tear is suspected.
Conclusion
Sprains injure ligaments and strains injure muscles or tendons, but both respond best to sensible early care followed by a gradual, active return to normal movement. Getting an accurate assessment early helps you understand what you’re dealing with and avoid reinjury.
If you’ve rolled an ankle, pulled a hamstring or tweaked your back, contact MSC Osteopathy in Altona North today to book an appointment. You might also like our articles on preventative osteopathy and functional movement assessment and lower back pain.
