Common sports injuries: sprains, strains, first aid and when to see a doctor

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Anyone who plays sport for long enough will turn an ankle, pull a muscle or jar a joint. Most of these injuries are minor and settle with sensible care at home, but some need medical attention, and knowing the difference saves both worry and harm. This guide covers general first aid only. It is not a substitute for assessment by a doctor or physiotherapist.

Sprain or strain?

A sprain is an injury to a ligament, the tough band that connects bones at a joint. Ankles, knees, wrists and thumbs are common sites, often after a twist, fall or awkward landing.
A strain is an injury to a muscle or tendon, where the muscle is overstretched or tears. Hamstrings, calves, groins and the lower back are common sites, often during sprinting, kicking or lifting.

Both typically cause pain, swelling, bruising and difficulty using the area. The severity ranges from a mild overstretch to a complete tear.

First aid in the first couple of days

NHS guidance for most sprains and strains is to look after them at home at first, using what is often called RICE:

Rest. Stop playing and avoid putting weight on or using the injured part for the first couple of days. Gentle movement after that usually helps recovery.
Ice. Apply a cold pack or ice wrapped in a cloth for short periods, a few times a day. Never put ice directly on the skin.
Compression. A bandage can help limit swelling. It should be snug, not tight, and should come off at night.
Elevation. Keep the injured part raised, ideally above the level of your heart, when you can.

Simple painkillers may help, but check with a pharmacist which are suitable for you, particularly if you have other health conditions or take other medicines.

Things to avoid early on

Advice commonly given in the first two or three days includes avoiding heat, such as hot baths and heat packs, alcohol, running, and massage on the injured area, all of which may increase swelling. Do not try to play on through an injury the same day.

When to get urgent help

Go to A&E or an urgent treatment centre, or call your local emergency number, if:

You heard a crack or snap at the time of the injury.
The limb or joint looks deformed or has changed shape.
You cannot put any weight on it at all.
The area is numb, tingling, pale, blue or cold.
There is severe pain that painkillers do not touch.
You have a high temperature, or the area becomes hot and red, which may be infection.

These can be signs of a fracture, dislocation or damage to nerves or blood vessels. A head injury is different again: see the separate guide on concussion.

When to see a GP or physiotherapist

Book an appointment, or in the UK use NHS 111 for advice, if:

The pain or swelling is not improving after a few days of home care.
You still cannot use the injured part normally after two or three days.
The joint feels unstable or gives way.
You keep injuring the same area.

Note that a small fracture does not always show on an X-ray straight away, so persistent pain deserves a follow-up even if an early check was clear. A physiotherapist can assess the injury, plan a graded return and give exercises that reduce the chance of it happening again. In some areas you can refer yourself to physiotherapy without seeing a GP first.

Recovery and returning to sport

Soft tissue injuries take time. Mild ones may settle within weeks; more serious ligament and tendon injuries can take months. The commonest mistake is returning when the pain has eased but the strength and balance have not come back. Before playing again you should be able to:

Move the joint through its full range without pain.
Hop, jump, twist and change direction on the injured side as well as the other.
Complete a full training session with no reaction the next day.

Balance and strength exercises, especially after ankle sprains, are one of the best ways to prevent a repeat. Ask a physiotherapist for a programme suited to your injury and sport. What injury has kept you out of your sport, and what helped you come back? Share your experience in the comments.