Sprains and strains (Soft tissue injury (ligament sprain or muscle strain))

Care for a twisted or overstretched joint or muscle, using rest, ice, support and pain relief, with advice on when an injury needs checking for a more serious problem.

✓ Medically reviewed by a GMC-registered consultant · last reviewed September 2026 · next review September 2027 · how we review

In short

A sprain is a ligament injury and a strain is a muscle or tendon injury — most settle with self-care over about two weeks.
Early care is protect, rest, ice, compress and elevate (PRICE), plus simple pain relief; avoid heat, alcohol, hard exercise and massage at first.
A bad sprain can mimic a break — a snap at the time, a deformed limb, not being able to bear weight, or a numb, cold or pale limb needs urgent assessment.
If pain or swelling is severe or not improving after a couple of weeks, get it checked rather than assume it is just a sprain.

A plain-English summary. The detail — including risks and recovery — is below.

At a glance

TypeTreatment of a soft tissue injury (not an emergency)

AnaestheticNot needed

How long it takesSelf-care at home; a short appointment if assessed

Hospital stayOutpatient — no hospital stay

Time off workOften a few days to a couple of weeks; severe ones longer

When you'll see resultsMost sprains and strains ease within about 2 weeks

On the NHS?Self-care advice is free; NHS urgent care and physiotherapy are available, as are private clinics

A general guide. Your specialist will give you advice for your situation.

Best fit

Eases pain and swelling in the early days

Pause if

Treating an injury as a simple sprain when there are signs of a fracture (snap, deformity, can't bear weight) — this needs assessment first.

Main recovery point

Pain and swelling are usually at their worst. Follow PRICE, avoid HARM, and use pain relief. Rest and protect the injury.

Good aftercare

Clear self-care advice and the warning signs that mean seek assessment.

First 2–3 days

Pain and swelling are usually at their worst. Follow PRICE, avoid HARM, and use pain relief. Rest and protect the...

Days 3–7

Swelling starts to settle. Begin gentle, pain-free movement to stop the area stiffening, while still protecting it...

Around 2 weeks

Most simple sprains and strains feel much better. Gradually increase activity as comfort allows, building back...

Weeks to months

More significant injuries continue to recover. Strength, balance and confidence return gradually; physiotherapy...

Medical line illustration of the hand, wrist and fingers for Sprains and strains. — Illustration only - not a diagnosis, medical advice or a promise of result. Your anatomy and treatment plan may differ. Vuemedics does not publish before-and-after photos.

What are sprains and strains?

A sprain is a stretched or torn ligament — the tough tissue that connects bones at a joint. A strain is a stretched or torn muscle or tendon, often called a pulled muscle. Both are common after a twist, fall, awkward landing or overdoing an activity. Ankles, wrists, thumbs, knees, calves and backs are often affected.

Most sprains and strains can be looked after at home and settle within about two weeks, though more severe ones take longer. The mainstay of early care is protecting and resting the injury, easing swelling with ice, supporting it, raising it, and using simple pain relief.

The difficulty is that a bad sprain can feel just like a break, and some injuries are more than a simple sprain. This is not a substitute for A&E or 999. Signs that the injury may be more serious — a snap or crack at the time, the limb looking deformed or at an odd angle, being unable to bear weight or use the limb at all, or the area going numb, tingling, pale, blue or cold — mean you should get it assessed urgently, as it may be broken or need other treatment.

Treating a sprain or strain helps it heal comfortably; it does not change the fact that healing takes time, and a small number of injuries need an X-ray or specialist care.

Types, options & approaches

There may be different ways to do this. The right approach depends on the clinical question and your circumstances.

Ankle sprain

The most common sprain, usually from rolling or twisting the ankle. Ranges from a mild stretch to a more significant ligament tear. A bad ankle sprain can be hard to tell from a break without an X-ray.

Wrist or thumb sprain

Often from a fall onto an outstretched hand. Wrist injuries in particular can hide a fracture (such as a scaphoid break), so persistent pain should be checked.

Knee sprain

From twisting or a blow to the knee, affecting the ligaments. Significant swelling, instability or the knee giving way may point to a more serious ligament injury needing specialist assessment.

Muscle strain (pulled muscle)

Overstretching or tearing a muscle, commonly in the calf, hamstring, groin or back, often during sport or lifting. Ranges from mild to a more complete tear.

Back strain

A pulled muscle or strained soft tissue in the back, often from lifting or a sudden movement. Usually settles with gentle movement and pain relief, but certain symptoms need urgent assessment.

Sprain or strain — or something more?

Sign	More likely a simple sprain/strain	Get it assessed
At the time	A twist or stretch, no clear snap	A snap or crack was heard or felt
Shape	Swollen but normal shape	Deformed or at an odd angle
Weight / use	Sore but can bear some weight or use it	Cannot bear weight or use it at all
Skin / feeling	Normal colour and feeling	Numb, tingling, pale, blue or cold

If any 'get it assessed' sign is present, treat it as possibly broken and seek urgent care; call 999 for a clearly deformed limb or a loss of circulation.

Preparing for your treatment

If the injury might be broken (a snap, deformity, can't bear weight, numb or cold limb), arrange urgent assessment rather than self-care.
For self-care, have an ice pack or bag of frozen peas, a tea towel, and a support bandage ready.
Know what pain relief you can safely take, and ask a pharmacist if unsure.
Plan to rest the injury and arrange help with anything that needs weight-bearing.
Remove rings or tight items from an injured hand or wrist before it swells.
If seeking an assessment, note how and when the injury happened and how it has changed.
Bring a list of your medicines, allergies and any conditions to any appointment.

What happens

For most sprains and strains, care starts at home. For the first two to three days, follow PRICE: Protect the injury (for example with a support); Rest it and avoid putting weight on it; Ice it for up to 20 minutes every two to three hours using an ice pack or frozen peas wrapped in a tea towel (not directly on the skin); Compress it with a bandage during the day; and Elevate it on a pillow as much as possible.

In the first couple of days, avoid HARM — Heat (hot baths and heat packs), Alcohol, Running or hard exercise, and Massage — as these can increase swelling or bleeding into the tissue. Simple pain relief such as paracetamol helps; an anti-inflammatory gel or tablet such as ibuprofen can ease pain and swelling if it is safe for you.

If you are assessed at a clinic, a clinician examines the joint or muscle, checks movement, feeling and circulation, and decides whether an X-ray is needed to rule out a break. They may provide a support, advise on pain relief, and refer you for physiotherapy if the injury is more significant or slow to settle.

As the pain eases, gentle movement is encouraged so the joint or muscle does not stiffen, building back gradually to normal activity.

Is this treatment right for me?

A good consultation should explore whether it's the right choice for you now — including reasons to wait or consider something else.

May not be suitable if…

Treating an injury as a simple sprain when there are signs of a fracture (snap, deformity, can't bear weight) — this needs assessment first.
A clearly deformed limb or loss of circulation — this needs 999 or A&E, not self-care.
A back injury with bladder or bowel changes, saddle numbness, or leg weakness — a possible emergency needing 999.
A child with a significant joint injury who cannot use the limb, where a fracture is more likely and needs checking.

Delay or rearrange if…

There are warning signs of a more serious injury — seek assessment before relying on self-care.
The injured area is numb, cold or pale — get urgent help rather than wait.
Pain or swelling is severe and not eased by simple measures — have it assessed.
You cannot rest or protect the injury enough for it to begin healing.

Alternatives to discuss

Self-care with PRICE for most simple sprains and strains.
Pharmacist advice on pain relief and supports.
An X-ray and clinical assessment if a fracture is possible.
Physiotherapy for significant or slow-to-settle injuries and for return to sport.
GP or specialist review for an injury that recurs or does not heal.

Before you decide

Use this as a shared-decision checklist. The aim is not just “can this be done?”, but whether it is right for you, now, with the risks and alternatives clearly understood.

What matters most to me?

Think about symptoms, daily life, work, caring responsibilities, sport, fertility, travel, appearance and anxiety — the right choice depends on your priorities, not just the medical facts.

What are all my options?

Ask about waiting, monitoring, medicines, rehabilitation, a smaller or larger procedure, a different test, NHS referral, or a second opinion where that would help.

What would make me pause?

Active infection, pregnancy, unstable medical problems, smoking, medicines that increase bleeding, poor support at home, or feeling pressured are all reasons to slow down and get tailored advice.

What happens if I do nothing today?

For some problems, waiting is safe; for others, delay can make treatment harder. A good consultation should explain the trade-off in plain English.

Benefits

Eases pain and swelling in the early days
Protects the injury so it can begin to heal
Helps you return to normal movement and activity more comfortably
An assessment can rule out a break or a more serious injury
Physiotherapy can aid recovery and reduce the chance of repeat injury for significant sprains

Risks & complications

More common

Pain, swelling and bruising that take days to weeks to settle
Stiffness and weakness in the injured area while it recovers
Needing to rest and limit activity for a time
Slower recovery than hoped — severe sprains and strains can take months

Less common

The injury actually being a fracture that needs an X-ray and different treatment
A more significant ligament or muscle tear needing specialist care or physiotherapy
The joint feeling unstable or giving way, or repeated sprains over time

Rare but serious

A serious injury (such as a complete tendon rupture or a fracture) under-recognised at first
A skin or pressure problem from a bandage applied too tightly
Rarely, a blood clot in the leg after a calf injury and prolonged immobility

The key risk is assuming an injury is 'just a sprain' when it is not. A bad sprain can hide a fracture, a complete tendon tear, or a serious ligament injury. Seek urgent assessment if you heard a snap, the limb looks deformed, you cannot bear weight or use it, or it goes numb, cold or pale. For a back injury, seek urgent help for numbness around the back passage or genitals, problems passing or controlling urine, or weakness or numbness in both legs. If a bandage causes the toes or fingers to tingle, go pale or feel cold, loosen it.

Published figures to discuss

Recovery time and outcomes for sprains and strains vary widely with how severe the injury is, which joint or muscle is involved, your age and activity, and how well the injury is rehabilitated. Because the same word 'sprain' covers everything from a mild stretch to a near-complete tear, reliable single percentages are not meaningful for a patient guide. The most useful number to remember is that most simple sprains and strains feel better within about two weeks, while severe ones take longer.

Figure	Reported range	How to interpret it	Source / confidence
Fracture mistaken for sprain	Recognised risk, especially ankle, wrist, scaphoid and older adults	Inability to weight-bear, focal bony tenderness or deformity should prompt imaging or reassessment.	NHS — Sprains and strainsnhs.ukSource-linked context
Complete ligament rupture or tendon rupture	Uncommon but important	Marked instability, a pop, loss of power or inability to plantarflex or extend needs urgent review.	Guide sourcesClinical context
Chronic instability after ankle sprain	Common after significant sprains without rehabilitation	Balance and strengthening exercises reduce recurrence better than rest alone.	Guide sourcesClinical context
Deep-vein thrombosis after lower-limb injury or immobilisation	Uncommon but risk rises with immobilisation and personal risk factors	Calf swelling, increasing pain, chest pain or breathlessness should prompt urgent care.	NHS — Sprains and strainsnhs.ukSource-linked context

These are literature figures, not a personalised prediction. Your own risks and likely benefits depend on your circumstances, your health, and how your care is carried out and followed up.

What happens afterwards

Most sprains and strains feel better within about two weeks, though full recovery of strength and confidence can take longer, and severe injuries take months. Gentle, gradual return to movement is part of healing.

First 2–3 days

Pain and swelling are usually at their worst. Follow PRICE, avoid HARM, and use pain relief. Rest and protect the injury.

Days 3–7

Swelling starts to settle. Begin gentle, pain-free movement to stop the area stiffening, while still protecting it from re-injury.

Around 2 weeks

Most simple sprains and strains feel much better. Gradually increase activity as comfort allows, building back towards normal.

Weeks to months

More significant injuries continue to recover. Strength, balance and confidence return gradually; physiotherapy can help, especially before returning to sport. Avoid running and hard exercise until comfortable (sometimes up to about 8 weeks).

What's normal — and not a worry

Swelling and bruising that gradually fade over days to weeks
Stiffness and weakness that improve as you start moving again
Aching after activity early in recovery that settles with rest
A gradual, sometimes uneven, return to full strength and confidence

Aftercare

Follow PRICE for the first 2–3 days, then start gentle movement as pain allows.
Avoid heat, alcohol, hard exercise and massage in the first couple of days.
Use pain relief as needed; ask a pharmacist about anti-inflammatory gels or tablets.
Use a support during the day if it helps, but do not strap it so tightly that it cuts off circulation.
Build activity back gradually; do not rush back to sport before the injury is ready.
Keep the joint or muscle moving gently so it does not stiffen up.
See a GP, urgent care or physiotherapist if it is severe or not improving after a couple of weeks.
Seek urgent help for the warning signs of a possible fracture or serious injury.

Before your treatment

Ice pack or frozen peas and a tea towel
A support bandage and how to use it safely
Suitable pain relief, checked with a pharmacist
A plan to rest then gradually return to activity
A note of warning signs that mean get it assessed
Physiotherapy or GP follow-up arranged if needed

⚠ Get urgent help if…

You heard or felt a snap or crack at the time of injury — get it assessed
The injured part is deformed, at an odd angle, or you cannot use it — A&E; call 999 if clearly deformed
You cannot bear weight on it or walk more than a few steps
The area is numb, tingling, pale, blue or cold — urgent help
Severe pain or swelling, or pain that is getting worse rather than better
A back injury with numbness around the back passage/genitals, or trouble passing or controlling urine — call 999
Signs of infection — spreading redness, heat or a high temperature
A swollen, hot, painful calf, especially after rest or immobility — seek urgent advice (possible clot)

Who to contact: your clinician, clinic or test provider first (keep their number to hand). For urgent advice when you can't reach them, call NHS 111. In an emergency, call 999.

General guidance — it doesn't replace the specific advice your specialist gives you.

Results & realistic expectations

A good outcome is an injury that settles with self-care, letting you return to normal activity over days to a few weeks, with strength and confidence rebuilt for more significant sprains. Most people recover fully.

Treatment eases symptoms and supports healing, but it cannot speed up the body's natural repair, and it cannot turn a fracture or a serious tear into a simple sprain. If recovery stalls or symptoms are severe, an assessment may reveal an injury that needs more than rest — which is why ongoing or worsening problems should be checked.

How long it lasts

Most sprains and strains heal completely. Some, particularly significant ankle or knee ligament injuries, can leave lasting weakness, stiffness or a tendency to re-injure if not rehabilitated well, which is where physiotherapy helps. An injury that keeps recurring, or a joint that repeatedly gives way, should be assessed rather than just re-treated each time.

Related tests, treatments or support

Sprain and strain care often combines self-care with other steps: a pharmacy for pain relief and supports, an X-ray if a fracture is possible, and physiotherapy for rehabilitation, balance and a safe return to sport. For injuries that do not settle, a GP or specialist assessment may be combined with imaging.

Follow-up & long-term care

Many sprains and strains need no formal follow-up beyond self-care. See a GP, urgent care or a physiotherapist if pain or swelling is severe, if you cannot use the limb, or if things are not improving after about two weeks. A significant injury may be followed up with physiotherapy and, occasionally, specialist review.

Warm up before exercise and build activity up gradually.
Use supportive footwear and the right technique for your sport.
Strengthen and rehabilitate a previously injured joint, ideally with physiotherapy guidance.
Return to sport in stages rather than all at once after a significant sprain.

Repeat, follow-on and what comes next

An injury that does not settle may need re-assessment and sometimes an X-ray or scan that was not done at first.
A significant ligament tear may need physiotherapy or, occasionally, specialist or surgical treatment.
Repeated sprains or a joint that gives way often mean rehabilitation was incomplete and should be revisited.
Returning to sport too soon commonly leads to re-injury and a longer overall recovery.

Ask what happens if the result is unclear or needs repeating, and what is included if further tests or follow-up are needed.

What good aftercare looks like

Clear self-care advice and the warning signs that mean seek assessment.
A staged plan for rest then gradual return to movement and activity.
Physiotherapy referral for significant injuries and safe return to sport.
A named route to be reviewed if the injury is not settling.
Honest explanation that recovery takes time and cannot be rushed.

What affects the cost

Costs vary a great deal between people and providers, and we don't publish prices. What matters is understanding what drives the cost and making sure your quote is complete. The main things that affect it:

Whether you self-care or pay for a private assessment or physiotherapy
Whether an X-ray is needed to rule out a fracture, and its reporting
Supports, braces or crutches
Number and length of physiotherapy sessions for a more significant injury
Any specialist review or further imaging for an injury that does not settle

Make sure your written quote includes

The fee for an assessment and whether an X-ray is included
The cost of supports, braces or crutches
The number of physiotherapy sessions and the cost of each
Whether follow-up reviews are included
What happens, and what it costs, if the injury turns out to be a fracture
What happens, and what it costs, if specialist referral or further imaging is needed

On the NHS? Self-care advice for sprains and strains is free, and NHS urgent care, X-ray and physiotherapy are available when needed; private physiotherapy and urgent care charge a fee but may offer quicker access.

You're entitled to your total cost in writing — including reports, follow-up and what happens if the result is inconclusive — before you decide.

Choosing a specialist safely

Check the specialist is on the GMC Specialist Register for this area.
Make sure they work at a CQC-registered service, and look for membership of the relevant Royal College or professional body.
You're entitled to time to consider and to have your questions answered before you agree — the specialist who looks after you should explain it, not a salesperson.
Be wary of pressure: time-limited offers or deposits taken before you've had time to think are red flags, not bargains.
You're entitled to your total cost in writing — including any follow-up — before you decide.

How Vuemedics verifies every consultant →

Questions to ask your medical professional

Take this to your consultation. A good specialist will welcome every one of these.

Could this be broken rather than sprained, and do I need an X-ray?
What pain relief is safe for me to use?
How long should I rest before starting to move it again?
Should I use a support, and how tightly?
When can I safely return to exercise or sport?
Would physiotherapy help, and how would I arrange it?
Are you on the GMC Specialist Register for this area, and which Royal College or professional body are you a member of?
Will you be the specialist who carries out my treatment, and who looks after me afterwards?
What are the risks for someone like me, and how often do your own patients have a problem or need it repeated or redone?
What does a realistic result look like — and what can this treatment not achieve?
What are my options, including waiting, doing nothing for now, or choosing a different approach?
Can I have written information, results and aftercare instructions in a format I can use, including any accessibility or communication support I need?
What is the total cost in writing, including any follow-ups, and how much time do I have to decide?

Frequently asked questions

How do I know if it is sprained or broken?

You often cannot tell from the outside, and a bad sprain can feel like a break. A snap at the time, obvious deformity, being unable to bear weight or use the limb, or numbness, paleness or coldness make a break more likely and mean you should get it assessed, usually with an X-ray.

Should I use heat or ice?

Use ice in the first few days — up to 20 minutes every 2 to 3 hours, wrapped in a tea towel, not directly on skin. Avoid heat (hot baths, heat packs) early on, as it can increase swelling. Heat may feel soothing later in recovery.

How long until I feel better?

Most sprains and strains feel much better within about two weeks, though strength and confidence can take longer, and severe injuries can take months. Returning to sport too soon risks re-injury.

Can I exercise with a sprain?

Rest and protect it for the first few days, then start gentle, pain-free movement. Avoid running and hard exercise until it is comfortable, which can be up to about 8 weeks for a significant injury.

Do I need an X-ray?

Not for most simple sprains and strains. An X-ray is used if a break is possible — for example after a snap, with deformity, if you cannot bear weight, or if pain is not settling. A clinician can advise.

Will physiotherapy help?

For more significant sprains and strains, physiotherapy can speed recovery, rebuild strength and balance, and reduce the chance of re-injury, especially before returning to sport. It is available on the NHS and privately.

When should I worry about a calf strain?

Most calf strains settle with rest. Seek urgent advice if the calf becomes swollen, hot and painful, particularly after a period of rest or immobility, as this can rarely signal a blood clot.

How do I get urgent advice if I am not sure how serious it is?

If it could be life-threatening — for example a clearly deformed limb, a limb that has lost its circulation (numb, pale or cold), or a back injury affecting your bladder or bowel — call 999 or go to A&E. For urgent advice that is not an emergency, call NHS 111 if you are in England, Scotland or Wales (in England and Wales you can also use 111 online; in Scotland it is by phone only). Northern Ireland does not have an NHS 111 service, so instead contact your GP out-of-hours service or your local HSC Trust's Phone First number. A pharmacist can also advise on a minor sprain or strain.

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How we made this page

Medically reviewed by a GMC-registered consultant. Written in plain English, checked against NHS, NICE, GMC and relevant Royal College / specialist-society guidance, and kept under review. No clinic paid to appear on this page, and we publish no pricing. This is general information to help you prepare — it is not a substitute for advice from your own clinician. How we review our guides →

Source hierarchy: UK regulator and NHS/NICE guidance first, then relevant Royal College or specialist-society guidance, then peer-reviewed evidence for procedure-specific figures where available.

Sources & standards: NHS — Sprains and strains NHS — Broken ankle (sprain vs break) NHS — When to visit an urgent treatment centre, walk-in or minor injury unit NHS — Physiotherapy NHS 111 online nidirect — urgent and emergency care services nidirect — GP out-of-hours service

Reviews reflect patients' experience of care, not clinical outcomes. For procedure volumes and outcome data see PHIN.

Last medically reviewed 2026-09-21. Spotted something wrong or out of date? Report an error in this guide.