Summer is typically a time of increase physical activity. Home improvement, gardening, and recreational activities usually get us moving, lifting, and sweating more. Increased physical activity is good for our health but can carry increased risk for certain types of injuries if we don't properly prepare ourselves—especially if we have been inactive.

STRAINS are caused by twisting or pulling a muscle or tendon (tendons are connective tissue that attach muscle to bone). Symptoms of a strain include pain, limited motion, muscle spasms and muscle weakness. There can be local swelling, cramping, and inflammation. Severe strains can partially or fully tear muscle or tendon and can be very painful and disabling.

SPRAINS are caused by stretching and/or tearing a ligament (ligaments are connective tissue that connect two or more bones at a joint). Sprains can result from a twist, fall, or blow that forces a joint out of its normal position and stretches or tears the ligament supporting that joint. Most sprains involve the ankle but can affect most joints of the upper and lower body. The usual signs and symptoms include pain, swelling, bruising, instability, and loss of the ability to move and use the joint. Sprains are graded from I (mild) to III (severe).

Sprains and strains are treated similarly. The first goal is to reduce swelling and pain. Initial treatment goes by the acronym RICE which is rest, ice, compression and elevation for the first 24 to 48 hours after the injury. You can also take over-the-counter pain relievers or anti-inflammatory medications such as acetaminophen or ibuprofen. Rest indicates that you reduce daily activity. If there is pain when bearing weight you may wish to keep weight off the injured area for 48 hours. Apply ice to reduce swelling and inflammation for 20 minutes at a time, 4 to 8 times a day for the first 48 hours. To avoid frostbite do not apply ice for more than 20 minutes at a time. Compression can also reduce swelling. Compression can be applied with elastic bandages or special braces or supports. When possible, keep the injured area above the level of the heart to reduce swelling. The second stage of treatment is rehabilitation. The goal of rehabilitation is to restore the injured area to normal function. This usually involves an exercise program designed to prevent stiffness, improve range of motion, and restore normal flexibility and strength. The ultimate goal of treatment is to return to daily activities including sports. Rehabilitation can take up anywhere from 3 weeks to 12 months depending upon the severity of the injury.

The risk of sprains and strains can be reduced by following some simple preventative measures. Warm up before beginning physical activity including manual labor. A brisk walk while swinging the arms that leads into active stretching (lunge steps, skipping, and reaching down to touch the ground while walking) is a good warm up. Pace yourself and increase activity as your physical condition improves. Wear the proper footwear for the activity. Always cool down and stretch after you have finished. Drink plenty of water or hydrating fluids.

Reference: http://www.niams.nih.gov/hi/topics/strain_sprain/strain_sprain.htm.

PICK OF THE WEEK: BRACES AND SUPPORTS ARE 10% OFF THIS WEEK (UNTIL JUNE 22, 2006). WEEKEND WARRIORS CAN GET A DISCOUNT ON SUPPORTS THAT HELP PREVENT OR TREAT SPORTS-RELATED INJURY.

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