Muscle strains and sprains: causes and treatment
A clinically reviewed guide to strains and sprains — the difference, and how they recover.
Medically reviewed by D.C Matt · Lead DirectorLast reviewed 1 July 2026
- A strain = muscle/tendon; a sprain = ligament.
- Early gentle movement usually beats prolonged rest.
- Most recover well with a graded return to activity.
What is the difference between a strain and a sprain?
A strain is an injury to a muscle or tendon, while a sprain is an injury to a ligament — both are soft-tissue injuries.
Strains often happen when a muscle is overstretched or overloaded; sprains happen when a joint is forced beyond its normal range, stretching or tearing a ligament.
What are the symptoms?
Both typically cause pain, swelling, bruising and reduced movement, ranging from mild to severe.
- Pain, often immediate with acute injuries
- Swelling and sometimes bruising
- Reduced movement or strength
- A feeling of weakness in the injured area
How are strains and sprains treated?
Most strains and sprains are treated with early protected movement, progressive exercise, and a graded return to activity.
Gentle early movement, once serious injury is excluded, generally supports recovery better than prolonged rest. Rehabilitation restores strength and reduces recurrence.
The Postura approach
At Postura Wellness, care for strains and sprains is built around OrthoRestore™ — our signature method that combines chiropractic and physiotherapy into one coordinated plan. Depending on your assessment, it can bring together chiropractic adjustments, dry needling, muscle manipulation, Active Release Technique, and targeted exercises, supported where helpful by technology such as shockwave therapy and bioelectric therapy. The aim is to relieve symptoms while addressing the underlying causes, with a plan tailored to you.
When to seek assessment
Inability to use or bear weight on the injured part, obvious deformity, severe swelling, or a popping sensation at the time of injury should be assessed.
Sciatica FAQs
How long do strains and sprains take to heal?
Mild injuries often settle within one to two weeks, while more significant ones take longer. Rehabilitation supports full recovery.
Should I rest a strain or sprain?
Brief relative rest early on can help, but gentle movement and guided exercise usually aid recovery more than prolonged rest.
What is RICE, and is it still recommended?
Rest, ice, compression and elevation can help in the first days, but current thinking also emphasises early, gradual movement and loading.
Can physiotherapy help strains and sprains?
Yes. Progressive exercise and a graded return to activity are central to recovery and reducing recurrence.
This guide is informed by patient information from accredited medical institutions:
Get a clear plan for your
Strain or sprain
Book an assessment at either branch and get a tailored plan.
