Sprains and strains
(Soft tissue injuries)
This information sheet has been given to you by Paramedics because you have suffered a soft tissue injury. It contains important information on how to look after yourself and what to do if your condition changes.
Key messages
- Most soft tissue injuries are mild and do not require hospital treatment.
- “RICE” and “Avoid HARM” (see below) are the best treatments and can be done at home.
- You may require follow up with a local doctor or physiotherapist.
What are soft tissue injuries?
Soft tissues injuries usually involve injuries to muscles, tendons and ligaments (not bone). Tendons are fibrous bands that attach muscles to bone. Damage to muscles or tendons by overstressing is referred to as a ‘strain’. Ligaments are fibrous bands that attach bones to bones. Overstretching ligaments is referred to as a ‘sprain’. Sprains and strains can happen to people of all ages with varied results.
What are the symptoms?
When soft tissues are damaged, there is usually:
- pain
- swelling
- bruising.
Home care
Gentle exercises and stretching should begin immediately to minimise stiffness. Mild pain should be expected, however significant pain should be avoided.
Unless you have been told otherwise, after the first few days slowly increase your activity levels as tolerated.
A physiotherapist can provide you with exercises to improve muscle strength, joint flexibility and balance. These exercises will help you recover, limit pain and reduce the chance of the injury reoccurring.
What to expect
You can expect full recovery from most soft tissue injuries in one to six weeks. The length of time depends on your age, general health and the severity of the injury.
Pain relief may be required. In most cases paracetamol is enough. Anti-inflammatory medications (such as ibuprofen) may help, but these are not suitable for some people. Ask your health care professional or local pharmacist for further advice.
Treatment
The initial treatment for soft tissue injuries is based on the principles of ‘RICE’ and ‘Avoid HARM’. These are most important in the 48-72 hours following the injury and can speed up recovery.
| Rest | Rest and avoid activities that cause significant pain (for example walking, raising your arm). You may need to use crutches or a sling. |
| Ice | Wrap ice cubes in a damp tea towel, use frozen peas or a sports ice pack. Never put ice directly onto the skin. Use the ice pack for 15–20 minutes every one to two hours when awake. |
| Compression | Apply a firm bandage that does not restrict circulation or cause additional pain. The bandage should cover the whole joint. |
| Elevation | Raise the limb above the level of your heart, if possible. Support the limb with cushions or a sling to keep it raised when not walking or using it. |
In the first 48-72 hours, avoid:
| Heat | Increases blood flow and swelling. |
| Alcohol | Increases blood flow and swelling, and can affect your ability to look after your injury. |
| Reinjury | Protect your joint until it has healed adequately. |
| Massage | Promotes blood flow and swelling. Massage can increase damage if begun too early. |
Follow-up
Paramedics may have advised you to follow up with either a hospital or your local doctor for an x-ray. It is best to book an appointment early. It is not necessary for them to take you in the ambulance if you have other means of transport. You will not see a doctor any faster in an emergency department if you travel in the ambulance. It is important that you follow the advice from Paramedics.
You may need to see your local doctor or health care professional if the injury does not improve within a week. Further tests or treatment may be required.
Seeking help
In a medical emergency go to the nearest hospital emergency department or call an ambulance (dial 000).
For other medical problems see your local doctor or health care professional.
Victorian Virtual Emergency Department (VVED) is also available to treat non-life-threatening emergencies. You will be connected to emergency doctors and nurses who will provide medical advice. Please note you will need a device (mobile phone, tablet, computer) with a camera to use this service.
Contact VVED through the website vved.org.au. If you experience issues, please call 9485 9070
Want to know more?
- Ask your local doctor or health care professional.
- Visit a physiotherapist
- Visit the Better Health Channel www.betterhealth.vic.gov.au
Ambulance Victoria is a critical link in Victoria's healthcare system. We welcome your comments as they assist us to improve our services. If you wish to provide feedback, please contact Patient Experience and Consumer Participation Department either via patientexperience@ambulance.vic.gov.au or telephone 1800 875 137.