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Common Cycling Injuries: Sprains and Strains

Researchers estimate that cycling injuries account for more than half a million visits to emergency departments in the U.S. each year. Among the most frequent reasons for emergency visits are sprains and strains in various forms.

While crashes involving a vehicle can be the catalyst for a sprain or strain, these injuries can also happen other ways, too. Overuse can cause ankle pain and slipping on uneven gravel might leave a cyclist with an injury that’s in need of a doctor’s attention. In many cases, a broken bone can be easy to spot, but sprains and strains, especially involving wrists or ankles, are often sneaky. They can be painful, swell, bruise, and be cause for concern.

Here’s what you need to know about these injuries and why seeking medical care might be in your best interest.

Sprain or strain?

When it comes to injuries, you often hear people say, “it’s just a sprain.” But sprains can have serious impacts to mobility and health. Up to 40% of ankle sprains go on to develop chronic symptoms, including pain, swelling, instability, and recurrence that persists at least 12 months post-injury, according to health researchers.

Strains can also cause lasting problems. Left untreated, they may lead to scar tissue, weakened muscles, and a higher chance of reinjury.

These two injuries are related, but quite different.

“The difference between a strain and a sprain is that a strain involves an injury to a muscle or to the band of tissue that attaches a muscle to a bone, while a sprain injures the bands of tissue that connect two bones together,” the Mayor Clinic explains.

Strains: This is an injury to a muscle or tendon. In minor cases, a person may overstretch the muscles. However, more serious cases may involve tissue tears. Strains commonly happen in the lower back and legs and can cause limited range of motion, muscle cramping, weakness, pain, and swelling.

Sprains: A sprain affects ligaments or tissue that connect two bones together. People commonly experience sprains in ankles, where ligaments are critical for joining the foot to the leg. Swelling, bruising, and sensitivity are common with sprains. Sprains can happen in conjunction with breaks or fractures.

If you experience either of these injuries as a result of a crash or collision with a vehicle, make sure to document symptoms and follow up with a health care provider as necessary. In times when it’s not just a sprain, you’ll want to be able to show the severity of damage. Working with an attorney at Bay Area Bike Law means you’ll have the most knowledgeable team working on your case and the best chance at getting the right compensation for your injuries.

Treatment and recovery

Sprains and strains don’t always require a trip to the emergency room or urgent care. Ice, elevation, ibuprofen, and rest can be helpful in most instances. In serious cases, however, it’s best to seek out care. Whether it’s a back muscle or an ankle, see a health care specialist if:

  • Swelling doesn’t improve within a few days
  • You suspect there may be a broken bone in addition to the ligament or muscle issue
  • You experience numbness or tingling
  • Pain is not manageable
  • You cannot bear weight on the joint (ankles)

If you do take your sprain or strain to a doctor, remember it’s not likely they’ll order an x-ray. X-rays do not show ligaments and therefore do little good in these scenarios.

These injuries require some recovery time. In minor sprains, one to three weeks of taking it easy can help achieve a full recovery. It can take longer in more serious cases. If you experience a full tear or rupture, plan for many months of recovery and rehab.

Keep in mind the RICE method: rest, ice, compression, and elevation. Experts say this is a winning combination for getting back to your best self.

“To reduce swelling, compress the ankle with an elasticized wrap, such as an ACE bandage or elastic ankle sleeve,” Harvard medical professionals recommend. “When seated, elevate your ankle as high as you comfortably can — to the height of your hip, if possible. In the first 24 hours, avoid anything that might increase swelling, such as hot showers, hot packs, or heat rubs.”

Rebuilding strength

Strains and sprains can be frustrating because they affect the areas most needed for cycling. Ankles are a common victim to crashes and wipeouts and rehabbing them back to full strength is vital.

To restore ankle function after a minor sprain, Harvard doctors say patients may consider the RICE regimen for the first few days following the injury, then follow-up with strengthening exercises and stretches for the next 48 to 72 hours.

“Generally, you can begin range-of-motion and stretching exercises within the first 48 hours and should continue until you’re as free of pain as you were before your sprain,” they say. “Start to exercise seated on a chair or on the floor. As your sprained ankle improves, you can progress to standing exercises. If your symptoms aren’t better in two to four weeks, you may need to see a physical therapist or other specialist.”

In more serious cases, rest may take longer. Be mindful of what your injury and body needs and act accordingly with the advice of your health care provider.