
Sprains, Strains, and Overuse Physiotherapy in Kingston
Assessment, Treatment, Management, We can Help
Sprains, Strains, and Overuse Injuries: How Physiotherapy Can Help
What can a weekend of wood chopping, a soccer tournament or snow shovelling have in common? In the world of physical activity, injuries are often an unfortunate part of the equation. Among the most common types of injuries are sprains, strains, and overuse injuries. Whether you’re an athlete or someone who simply enjoys an active lifestyle, understanding these injuries can help you prevent them and promote faster recovery.


What Are Sprains and Strains?
Sprains
A sprain occurs when the ligaments, the tough bands of fibrous tissue that connect bones at a joint, are stretched or torn. Sprains can occur in any joint, but they are most common in the ankles, knees, and wrists. Symptoms often include swelling, pain, bruising, and limited range of motion. ACL sprains (at the knee) and ankle sprains are common types of sprain injuries.
Strains
A strain, on the other hand, involves the muscles or tendons (the cords that connect muscles to bones). Strains can happen when a muscle is overstretched or torn, and they commonly occur in the back, hamstrings, and shoulders. Similar to sprains, strains can cause pain, swelling, and reduced flexibility in the affected area. Hamstring or calf muscles and tendons are common areas for strain injuries
We often associate sprains and strains with participation in sports, but they can occur to anyone with any level of physical activity.
Overuse Injuries: A Different Kind of Challenge
Overuse injuries occur gradually over time and are often the result of repetitive motion that puts excessive stress on a muscle, tendon, or joint. These injuries are common among athletes who engage in intensive training without adequate rest or recovery. They can also occur in recreational athletes who don’t have optimal technique. Another area where overuse conditions can show up is during activities of daily living (e.g. raking leaves) or at work (e.g. continual use of a keyboard or mouse without regular breaks or optimal workstation set up). Common overuse injuries include tendonitis, bursitis, and stress fractures. You may have heard of “tennis” or “golfer’s” elbow, rotator cuff tendonitis or carpal tunnel syndrome.
Key Symptoms
- Pain: Typically worsens during activity and eases with rest. When activity persists or is not modified, the inflammation worsens and pain can be constant
- Swelling: May be persistent in the affected area. Swelling may not be apparent
- Reduced range of motion: Range of motion is painful and may be limited.
- Reduced strength: Strength of muscles in the affected area is reduced due to pain or disuse if the situation has persisted for a while.

- 1. Warm-Up and Cool Down Incorporate a proper warm-up routine before engaging in any physical activity. This involves some type of easy activity that increases the general circulation and gets the tissues moving. This can include dynamic stretches that prepare your muscles for exercise. Warm ups should last at least 10 minutes. Cooling down with static stretches soon after a potentially aggravating activity is essential for recovery.
- 2. Use Proper Technique Learning the correct form and techniques for exercises or sports can significantly reduce the risk of injury. Consider working with someone with experience and expertise in that activity to ensure you're using the right form and methods.
- 3. Strength Training Building strength in your muscles and tendons can provide better support for joints, reducing the risk of sprains and strains. Focus on balanced strength training that targets all areas of your body.
- 4. Rest and Recovery Listen to your body and schedule rest days to allow your muscles and joints time to recover. Overtraining can lead to fatigue, increasing the chance of injuries.
- 5. Footwear and Gear Wearing the right footwear according to your activity can help maintain proper alignment and support. Custom orthotics may be helpful if you have knee/ankle/foot injuries. Additionally, consider using gear such as ankle/wrist/elbow braces if you're prone to injuries.
Physiotherapists are the ideal health professional to consult given their training and experience in normal injury healing, anatomy, assessment and treatment of all musculoskeletal injuries. A physiotherapy assessment will evaluate your stage of injury healing, help the physiotherapist to understand your individual, unique situation and the best approach to facilitate your recovery. It will also allow them to guide you in future injury prevention. Physiotherapists have the most extensive training in the appropriate evidence-based application of healing therapies such as ultrasound, LASER, electrical stimulation, heat/ice, joint and soft tissue mobilization. Additionally, they understand normal and faulty movement patterns, and how that can contribute to injury. A physiotherapist will guide you in how to focus your rehabilitation, pace exercise appropriately, understand healing timelines and modify activities as needed while you are recovering.
Contact Best Health Physio Today
To find out more about our services and how we can help you with your specific situation, please contact the clinic by phone (613 634 2378) or by completing the contact form below.
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