Managing active injuries 

Posted 8 May 2019

No matter your age or fitness level, if you participate in sports or pursue other activities like hiking or climbing, you've probably suffered a sports injury at one time or another. 

Acute or Chronic Injuries? 

Soft tissue injuries may be sudden (acute) or gradually worsen (chronic).

Healing can take from less than 7 days for small muscle strain, up to more than 12 months for significant ACL sprain.  The time taken to heal will depend on the injury, initial and ongoing treatment and the age and general health of the person.

Symptoms of sprains

  • Pain
  • Swelling
  • Bruising
  • Stiffness
  • Difficulty or pain in movement

Symptoms of strains

  • Muscle spasms
  • Swelling
  • Cramping
  • Difficulty or pain in movement

Degrees of severity of sprains and strains

  • Grade 1 - moderately painful and swollen, but function and strength mostly unaffected
  • Grade 2 - the site is painful and swollen, with some loss of function and strength
  • Grade 3 - considerable loss of function and strength usually requiring surgical repair. 

Sprains and Strains 

A sprain is an injury to a ligament (tissue connecting bones or joints), whilst a strain is an injury to a muscle or tendon when stretched or torn.

Injuries to soft tissues such as ligaments and tendons can come on suddenly or may get worse gradually.  A sudden injury is related to a specific incident and is often called an acute soft tissue injury. This means an incident has occurred in the previous 24 – 72 hours.  An injury that gets worse over time (for example over 3 months) is often referred to as a chronic soft tissue injury.  This is usually caused by overuse or changes in normal tissue stress.

First aid for sprains and strains 

  • Stop your activity
  • Rest injured area
  • Use ice packs every 2 hours for 15 minute intervals separated to the skin by a wet towel 
  • Use a brace or a support
  • Raise the injured area above heart height when practical 
  • If symptoms get worse of pain persists in the first 24 hours, seek consult from a Doctor. 

Preventing sprains and strains

  • Avoid exercise or playing sport when tired or in pain
  • Eating a well-balanced diet to keep muscles strong
  • Maintain a healthy weight
  • Avoid falls
  • Wear shoes that fit well and are in good condition
  • Regular exercise
  • Warm up and stretch before exercise
  • Wear protective equipment


FUTURO products help manage the symptoms of joint pain and enable you to GET OUT THERE and keep doing what you love. 


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