The Difference Between a Sprain and a Strain (and How Physio Helps)

Quick answer: A sprain is an injury to a ligament, while a strain is an injury to a muscle or tendon. Sprains usually happen when a joint is forced beyond its normal range of motion, while strains happen when a muscle is overstretched or overloaded. Physiotherapy helps both by reducing pain, restoring mobility, improving strength, and preventing future injuries.

What Is a Sprain?

A sprain happens when a ligament is stretched or torn. Ligaments connect bone to bone and provide stability for your joints. When too much force is placed on a joint, the ligament fibres can stretch beyond their limits.

Common causes of sprains:

• Slipping on ice

• Rolling an ankle during sports

• Sudden twisting movements

• Falls or awkward landings

Typical symptoms of a sprain:

• Swelling around the joint

• Bruising

• Pain when you move or apply weight

• A feeling of instability

Ankle sprains are the most common, followed by wrist, knee, and thumb sprains.

What Is a Strain?

A strain affects muscles or tendons. Tendons attach muscle to bone and help produce movement. Strains occur when a muscle is pulled too far or is forced to contract with too much load.

Common causes of strains:

• Lifting something heavy

• Overexertion during exercise

• Sudden acceleration or deceleration

• Poor warm-ups or muscle fatigue

Typical symptoms of a strain:

• Muscle tightness or spasm

• Pain during movement

• Swelling

• In severe cases, difficulty using the affected muscle

Back and hamstring strains are especially common.

How to Tell the Difference Between a Sprain and a Strain

Sprains are usually linked with joint instability and bruising. Strains tend to feel more like muscle tightness or spasms. Both injuries cause pain and swelling, which is why people often confuse them.

Here is a simple way to remember the difference:

• Sprain involves a ligament

• Strain involves a muscle or tendon

A physiotherapist can provide a proper assessment if you are unsure which injury you have.

When You Should Seek Physiotherapy

You should consider physiotherapy if:

• Pain does not improve after a few days

• You have recurring injuries

• You struggle to bear weight or move the injured area

• There is visible swelling that does not settle

• You want to recover faster and safely resume activities

Early treatment prevents the injury from getting worse and reduces recovery time.

How Physiotherapy Helps With Sprains

Physiotherapists use a variety of treatments to help sprains heal properly.

Treatment options may include:

• Manual therapy to reduce stiffness

• Joint mobilization to restore movement

• Taping or bracing for temporary support

• Strengthening exercises for stabilizing muscles

• Balance and proprioception training to prevent future sprains

Proper rehab is important because untreated sprains can lead to chronic instability.

How Physiotherapy Helps With Strains

Strain rehabilitation focuses on healing the muscle or tendon and restoring strength.

Treatment options may include:

• Soft tissue techniques to reduce tension

• Stretching and mobility exercises

• Progressive strengthening to rebuild muscle

• Modalities such as heat, ice, or ultrasound

• Guidance on safe return to activity

A physiotherapist will create a personalized program that matches your pain level and stage of healing.

Preventing Future Sprains and Strains

You can reduce your risk of both injuries by:

• Warming up properly before activities

• Strengthening your core and stabilizing muscles

• Improving flexibility

• Wearing proper footwear

• Learning correct lifting and movement techniques

Consistency is the key to long-term injury prevention.

Final Thoughts

Sprains and strains are common injuries, but each affects different tissues and requires a tailored treatment plan. Physiotherapy plays a vital role in accurate assessment, pain management, guided exercises, and long-term prevention. Whether your injury is mild or more serious, early physiotherapy can help you recover safely and get back to your daily activities with confidence.