Sprains and Strains
Symptoms
Sprains occur when the ligaments, which hold the bones in place, are torn or stretched beyond their capacity. Mild sprains appear swollen and tender but, if the ligament is even partially torn, there is substantial swelling, bruising and great pain on using the affected limb. If the joint is unstable and impossible to use, the ligament is probably completely torn and will need surgical intervention. Ligaments heal slowly because they are poorly supplied with blood vessels, so proper rest is important. Ankles, wrists and fingers are most susceptible to sprains. The ligaments of the knees are prone to sprains and tears. The muscles are also subject to injury from overuse. Strains cause the muscle fibers to overstretch and tear. A strained muscle tends to cramp and feel stiff after exercise, but there is usually no obvious injury that causes the pain. The muscles of the lower back, groin and limbs are also often subject to strains.
Sprains and Strains Causes
Muscle strains occur most easily when the muscle is used without a proper warm-up. Warm-ups circulate blood, increasing the muscle's ability to stretch. Sudden, awkward movements, overexerting a muscle or a hard fall can cause sprains and strains. Injuries are more likely to happen when the body is overtired from excessive physical exercises. Once a joint is injured badly or is not given time to heal properly, it is susceptible to repeated injury. Sufficient rest from a sprain or strain is absolutely necessary for a complete healing and to prevent long-term problems. (If the strain or sprain was the result of a sports-related injury, see Sports Injuries.)
Sprains and Strains Nutrition
Eat chromium-rich foods such as lobster, cheese and nutritional yeast to help the body use glucose more efficiently during exercise, preventing unnecessary strains and sprains. Start your day with an oatmeal muesli with added wheat germ. Wheat germ contains octacosanol, which increases muscle oxygenation and helps prevent strains. Wheat germ is also a good source of vitamin E, an essential vitamin for healing. Oats provide silicon, which supports connective tissue formation.
Sprains and Strains Nutritional Supplements
Muscle and joint injuries heal better and more quickly when the proper nutrients are supplied. Vitamin C and bioflavonoids are essential for the repair of connective tissue and to reduce inflammation. Evening primrose oil contains gamma-linolenic acid (GLA), a building block for the anti-inflammatory prostaglandins. If a strong anti-inflammatory is necessary, the enzyme bromelain is recommended. When taken between meals, bromelain combats swelling and pain after an injury. Vitamins E and A are also important nutrients for connective tissue and cell repair. Vitamin E helps prevent internal scarring. In addition to taking supplements, a healthy diet is necessary, for recovery.
Daily dosages:
Vitamin C, with bioflavonoids, 500 mg every few hours, up to 5,000 mg
Evening primrose oil, two 500 mg capsules three times daily
Bromelain, 1,000 mg three times daily between meals
Vitamin E, with mixed tocopherols, 400 IU twice daily
Vitamin A, 25,000 IU (avoid during pregnancy)
Sprains and Strains Herbal Remedies
It will take time to heal a sprain. Herbal remedies greatly assist in healing the affected part and rebuilding tissue.
Rub peppermint oil on the skin for a local anesthetic.
Massage the area with a mixture of 5 drops of essential oils such as thyme, lavender or sage in 1 tbsp. of almond or olive oil to relieve pain.
Rub St. John's wort oil on the affected area to relieve pain and relax muscles and nerves.
After twenty-four hours, apply hot, moist compresses with a calendula salve to absorb the blood from the bruised area.
Add 5 drops each of comfrey and thyme essential oils to a hot bath to stimulate blood flow to the affected area. This will speed healing and repair damaged tissue.
The silica contained in horsetail is excellent to help rebuild tissue. Take 15 drops of tincture diluted in water three times daily for a couple of weeks.
Curcumin is a herbal extract of turmeric and is as effective as cortisone for anti-inflammatory needs but without the cortisone side-effects. Take 500 mg five times daily.
Sprains and Strains Homeopathy
Homeopathy offers excellent treatment to speed recovery from sprains. Choose one of the below in a 6c strength, repeating every fifteen minutes for three doses, then three times daily until the injury has healed, or for ten days.
Arnica is the first remedy to consider following a sprain or injury from overuse. The pain is worse when using the muscle. Strains and sprains with swelling, bruising and pain usually heal more quickly after several doses of Arnica. For mild strains or muscle soreness, use Arnica lotion instead.
If the injury needs rest and the least movement brings on excruciating pain, use Bryonia. The joint may also be quite swollen.
Rhus toxi is useful for sprains and muscle injuries that are painful and stiff on first moving, but limber up while moving about. The pain is also worse during rest and there is a constant need to move around.
Ruta is another remedy for torn or overused ligaments and is most helpful after the initial inflammation and swelling have subsided somewhat but healing is still slow. It is often useful after Rhus toxi if that remedy has helped but there is still some lingering stiffness, soreness and restlessness.
Sprains and Strains Tissue Salts
For immediate relief of pain following an injury, take 4 tablets under the tongue every ten to fifteen minutes, then hourly. For less severe injuries, repeat hourly then three times daily. Apply any of the tissue salts externally by mixing with some water and making a paste.
Ferr phos is the first remedy to be used immediately following an injury to reduce the swelling, bruising and pain of the inflammation.
If the swelling is marked, however, use Kali mur. Alternate with Ferr phos if the inflammation persists.
For strains, Calc fluor will help restore elasticity and strength to the injured tissues.
Use Kali sulph in the late stages of all inflammations.
Sprains and Strains External/Physical Therapies
Cool, moist applications of clay, fresh cabbage leaves or quark will help to reduce the inflammation.
After inflammation recedes, gentle movement exercises and massage are recommended.
For quick healing, stimulate lymph and blood circulation with the following therapy:
Beat three egg-whites until stiff. Crush fresh eucalyptus or camphor leaves to a pulp and mix with egg-whites. You can also use finely chopped pine buds or needles. Apply the mixture to the sprained area. Wrap a cotton cloth around it and fasten loosely with elastic band. The paste will harden; when dry, provide a firm dressing. The dressing should be renewed after two days. After removing the bandage, apply a comfrey tincture, gently massaging the area to speed healing. Following this treatment, the sprain should heal in a few days. The affected parts should be kept warm at all times.
Sprains and Strains Available Brand Name Products
Nutritional Supplements
Super Bromelain (Albi)
Ascorbate/Non-acidic Vitamin C (Ester-C)
Bromelain Extra Strength (Natural Factors)
Calcium and Magnesium Citrate (Natural Factors)
E 400 IU Mixed Tocopherol 100% Natural (Natural Factors)
Ester-C (Natural Factors)
Glucosamine Sulfate (Natural Factors)
Ultra Prim Evening Primrose Oil (Natural Factors)
Designer Protein (Next Nutrition)
CS-Force (Prairie Naturals)
GS-Force (Prairie Naturals)
Advanced Glucosamine Sulfate (Quest Vitamins)
Ocean Formula (Scandinavian Naturals)
Herbal Remedies
FloraSil (Flora)
Horsetail Leaves (Flora)
Muscle and Joint (Natural Factors)
Silica Extract 500 mg (Natural Factors)
St. John's Wort Extract (Natural Factors)
Turmeric Extract (Natural Factors)
Curcumin-Power (Nature's Herbs)
Inflam-Aid (Nature's Herbs)
Silica-Power (Nature's Herbs)
White Willow (Nature's Herbs)
Ultra-Sil (Prairie Naturals)
Homeopathy
Arnica (Nelsons Homeopathy)
Bryonia
(Nelsons Homeopathy)
Rhus Tox
(Nelsons Homeopathy)
Ruta
(Nelsons Homeopathy)
External Therapies
NSR Natural Sports Rub (Aubrey Organics)
Salus Arnica Tincture (Flora)
Bentonite Clay, Hydrated (Inno-Vite)
Clary Sage
(Karooch Essentail Oils)
Rosemary Oil
(Karooch Essential Oils)
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