Sprains vs. Strains: How to Tell the Difference and Recover Faster
Has your child ever come off the field limping or holding a joint in pain? Knowing whether it's a sprain or a strain can help you respond quickly and avoid unnecessary downtime or long-term damage. Here's how to tell the difference and what to do next.
What’s the Difference?
Sprain
A sprain is an injury to a ligament, which connects bone to bone. Sprains usually happen from sudden twisting, rolling, or impact - commonly at the ankle, knee, wrist, or elbow.
Grades of severity:
Grade 1: Mild stretch
Grade 2: Partial tear
Grade 3: Full rupture
Strain
A strain is an injury to a muscle or tendon, which connects muscle to bone. It’s typically caused by overstretching, overuse, or a sudden overload that the muscle can't handle.
Grades of severity:
Grade 1: Mild overuse or tension
Grade 2: Partial muscle or tendon tear
Grade 3: Full rupture
Common Symptoms
Sprain Symptoms:
Swelling and bruising near a joint
Instability or "wobbly" sensation
Pain with movement or pressure
Limited range of motion
Strain Symptoms:
Muscle weakness or cramping
Localized pain or tenderness
Spasms or tightness
Bruising and swelling (in higher-grade strains)
How to Recover Quickly:
Use the P.O.L.I.C.E. method:
Protect the area from further injury
Optimal Loading (gentle, guided movement as soon as tolerated)
Ice for 15- 20 minutes at a time during the first 48 hours
Compression with a wrap or brace to manage swelling
Elevation to help reduce fluid buildup
Do:
Start gentle mobility work after the first few days to keep the area from getting stiff
Modify training to keep the rest of the body moving
Begin progressive strengthening once pain and swelling improve
Don’t:
Stretch aggressively too early - this can worsen the injury
Ignore ongoing pain or instability
Return to sport without rebuilding strength and control
When to See a Physical Therapist or Specialist
Your child can’t bear weight on the injured limb
There’s severe swelling, bruising, or instability
Pain lasts longer than 7 to 10 days without improvement
You're unsure whether it's a sprain or strain
At Dynamic Sports Therapy, we help athletes across the Houston Area recover faster with expert guidance, sport-specific rehab, and injury prevention plans.
Key Takeaways
Sprains affect ligaments; strains affect muscles or tendons
Use the P.O.L.I.C.E. method in the early stages
Encourage gentle movement after 48 hours to avoid stiffness
Seek professional care if pain persists or walking is difficult
