Sprains and strains are some of the most common injuries we see. A sprain is an injury to a ligament, the tissue that connects bones at a joint, often at the ankle, knee or wrist. A strain is an injury to a muscle or tendon, such as a pulled hamstring, calf or back muscle. Both can cause pain, swelling, bruising, tenderness and difficulty using the injured area. A rolled ankle on an uneven sidewalk, a sudden sprint, or a heavy lift can all be enough. At Blockline Physiotherapy & Wellness in Kitchener, our physiotherapists help you recover from sprains and strains and return to your usual activities.
Common causes
- Rolling or twisting an ankle on an uneven surface or while playing sport
- Sudden changes of direction, jumping or landing awkwardly
- Sprinting or quick acceleration, which can strain the hamstring or calf
- Lifting, pulling or carrying heavy objects with awkward technique
- Falls, including falling onto an outstretched hand
- Returning to activity too quickly after a break, or not warming up
- Fatigue or reduced strength and flexibility
How physiotherapy can help
Your physiotherapist will begin with an assessment to understand how the injury happened and how it is affecting you. They will check swelling, movement, strength and stability, and look at how you walk, balance or use the injured area. They will also screen for signs that you may need an X-ray or a medical assessment. Then they will explain what they have found and plan your recovery with you.
Treatment may include:
- Early management advice — how to protect the injury, manage swelling, and stay as active as is comfortable in the first days.
- Exercise — a staged program to restore movement, strength and balance, with a focus on reducing the chance of the same injury happening again.
- Manual therapy — hands-on techniques that may help ease stiffness and discomfort as you recover.
- Kinesio taping — kinesio taping may be used to support the injured area as you return to activity.
- Braces — for some injuries, a custom brace may be discussed for added support.
- Laser therapy and massage — in some cases, your physiotherapist may discuss laser therapy or massage therapy as part of your plan.
If you were hurt playing sport, our sports physiotherapy focuses on sport-specific exercises and a gradual return to training and play. If your injury happened at work, we also see WSIB workplace injury clients.
When to see a doctor first
Some injuries need medical assessment or an X-ray before physiotherapy. See a doctor or go to the emergency department if you have:
- Inability to put weight on the injured leg or take a few steps
- Obvious deformity, or a joint that looks out of place
- Severe pain or tenderness directly over a bone
- Numbness, tingling, or a cold or pale hand or foot below the injury
- A large amount of swelling or bruising that comes on quickly
- Signs of infection, such as increasing redness, warmth and fever
If you are not sure how serious your injury is, check with your doctor. Your physiotherapist will also screen for these signs at your assessment.
Frequently asked questions
How soon should I start physiotherapy after a sprain or strain?
Many people benefit from getting advice early, once a fracture or serious injury has been ruled out. Your physiotherapist will guide you on what is appropriate at each stage of healing.
Why do I keep spraining the same ankle?
After a sprain, strength, balance and control around the joint can be reduced, which may make it more likely to happen again. Physiotherapy can include balance and strengthening exercises aimed at this.
Can I book an appointment outside work hours?
Yes. We offer evening appointments on weekdays and are open on Saturdays and Sundays. You also do not need a referral: in Ontario you can see a physiotherapist without a doctor’s referral. Some insurance plans do require one for reimbursement, so it’s worth checking your plan before your first visit. We offer direct billing to most insurance providers.
If a sprain or strain is getting in the way of your day, you don’t have to sort it out alone. Book a free 15-minute consultation to talk with a physiotherapist about what you’re experiencing, or book an assessment online through Jane. Prefer to talk to someone? Call us at 519-576-1777. We’re open seven days a week, with evening appointments on weekdays, at our clinic on Block Line Rd in Kitchener.