Stay active: preventing and treating sprains and strains
Backbends involve arching your spine backward, creating a deep extension and opening in the front of your body. They’re called "backbends" because they primarily focus on bending your spine in the opposite direction of its natural curves. With this in mind we discuss the benefits and dangers of strong back bends.
Sprains and strains are common injuries, especially during our active younger years. Vigorous exercise increases the risk, but it tends to decline after your forties. Knowing how to prevent and manage these injuries is essential for staying active and healthy.
How do sprains and strains differ?
Although sprains and strains sound similar, they affect different parts of the body and require tailored care. Sprains involve the stretching or tearing of ligaments—the strong, fibrous tissues that connect bones to each other. Sprains often occur when a joint is pushed beyond its normal range of motion, such as rolling your ankle or landing awkwardly during a jump. Signs of a sprain include pain, swelling, bruising, and reduced joint mobility.
Strains affect muscles or tendons, which attach muscles to bones. They happen when these tissues are overstretched or torn, such as during heavy lifting, sudden rapid movements, or repetitive activities like running. Symptoms include pain, cramping, muscle weakness, and tenderness.
Ways to prevent sprains and strains While you can’t eliminate the risk entirely, these tips can help reduce your chances of injury:
• Warm-up properly: warming up improves joint flexibility, boosts muscle performance, and improves nerve coordination.
• Strengthen muscles: building strength increases stability, support and function, and reduces injury risk.
• Mind your movement: use correct form and technique during exercise and daily activities. Avoid sudden movements or overloading muscles and joints.
Treating sprains and strains Depending on the injury severity and location, ongoing issues like pain, instability, or repeated injuries can arise, so early diagnosis and proper care are vital. Initially, both sprains and strains can be treated using the R.I.C.E. Method (right). Whether your strain or sprain injury is new or long-standing, we’re here to help you recover.