Sprains & Strains Treatment

A sprain stretches or tears a ligament; a strain does the same to muscle or tendon. Both heal — but how they heal is up to you. Tissue that heals under progressive load organizes strong and springy; tissue that heals in complete rest heals weak and re-injures. That’s the entire philosophy of modern soft-tissue rehab, and it’s what we coach.

First days: what actually helps

Current guidance has moved past pure rest and ice. Protect the injury briefly, then reintroduce pain-tolerable movement early; elevate and compress for swelling; and avoid prolonged immobilization unless a fracture or full rupture is suspected. If you can’t bear weight or the joint looks deformed, get imaging first — we’ll tell you if that’s the case.

From healing to bulletproofing

• Week 1–2: protect, calm swelling, restore gentle range of motion
• Week 2–6: progressive strengthening as tissue rebuilds
• Week 4+: balance, agility, and sport- or job-specific loading
• Final phase: capacity testing so the injury doesn’t recur

Timelines vary by tissue and grade — your therapist maps yours at evaluation.