Diagnosis: Sprain

A sprain occurs when a ligament (the tissue connecting bones at a joint) is stretched or torn. Common sprains affect the ankle, knee, wrist, or fingers. Symptoms include pain, swelling, bruising, and difficulty moving the joint. Most sprains heal within a few weeks with proper rest, compression, and rehabilitation, but severe cases may take longer.

Specific Work Modifications for Your Job:

• Avoid prolonged standing or walking if it’s a lower-body sprain (ankle, knee).
• If it’s a wrist or hand sprain, limit typing, gripping, or lifting.
• Use a brace or compression wrap as needed for support.
• Take frequent breaks to avoid overuse of the injured joint.
• Modify heavy lifting or repetitive motions that strain the affected area.

Specific Activity Modifications for Your Hobbies:

• Avoid high-impact activities like running, jumping, or heavy lifting.
• If playing sports, switch to low-impact alternatives (e.g., swimming or cycling for a leg sprain).
• If gaming, playing an instrument, or other hand-based activities, take frequent breaks and use ergonomic support.
• Use bracing or taping if returning to activities involving the injured joint.

Recommended Supplements:

• Collagen Peptides (5-10g/day) – Supports ligament healing.
• Vitamin C (500 mg/day) – Aids in collagen production and tissue repair.
• Omega-3 Fatty Acids (1000 mg/day) – Reduces inflammation.
• Magnesium (300-400 mg/day) – Supports muscle and ligament function.

Recommended Nutrition and Hydration:

• Increase protein intake (lean meats, eggs, beans) for tissue repair.
• Eat anti-inflammatory foods (berries, turmeric, fatty fish, leafy greens).
• Avoid processed foods and excess sugar, which can slow healing.
• Stay hydrated – Aim for at least 2-3 liters of water daily to reduce inflammation and support tissue recovery.

Home Exercise Prescription:

• RICE Method (First 48 Hours): Rest, Ice (15-20 min every 2-3 hours), Compression, and Elevation.
• Ankle Sprain:
  • Ankle Circles & Alphabet – Move your foot in circular motions or trace the alphabet (2x/day).
  • Toe Raises – Lift your toes while seated to strengthen the foot (10 reps, 3x/day).
  • Balance Training – Stand on one foot for 30 seconds (progress as tolerated).
• Wrist Sprain:
  • Wrist Flexion & Extension Stretch – Gently stretch the wrist up and down (hold 15 sec, 3x).
  • Grip Strengthening – Squeeze a soft ball for 5-10 seconds (10 reps).
• Knee Sprain:
  • Quad Sets – Tighten the thigh muscle with the leg straight (hold 5 sec, 10 reps).
  • Straight Leg Raises – Lift the leg while keeping the knee straight (10 reps, 3x/day).

Helpful Books:

1. The Soft Tissue Healing Handbook by Steve Subotnick – Guides rehab for sprains and strains.
2. Athletic Body in Balance by Gray Cook – Focuses on injury prevention and movement correction.

Contact our clinic or return and ask for Dr. Jason if you have any questions.