Expert advice on sprains, strains and crutches

Sprains sometimes need longer to heal than even broken bones, so you might have to get used to crutches. Here's how to treat sprains and strains every step of the way.

A sprain is a stretched, twisted or torn ligament, whereas a strain occurs when a muscle is stretched beyond its limit or forced to contract too abruptly. In both cases, apply P.R.I.C.E. therapy to speed recovery:

• Protect the injured area. For an ankle injury, wear shoes that enclose and support the foot.
• Rest and avoid activity in the first 48-72 hours. For a leg injury, your doctor may offer crutches.
• Ice for the first two to three days with an ice pack, wrapped in a towel. Apply for 15-20 minutes every two or three hours during the daytime.
• Compress: Bandage the injury to reduce swelling and provide support.
• Elevate the injury, keeping it raised and supported on a pillow or chair to help to reduce swelling. This is especially important if your leg is injured. Don't spend long periods without it raised.

• Crutches should be angled outward slightly, about 10-15 centimetres to the side and in front of your feet. This is called the "tripod position."
• To get out of a chair, hold both crutches upright with the hand on your injured side. Push against the chair with your free hand to stand on the uninjured leg. Once up, get your crutches in the right hands.
• To go upstairs when there's no handrail to hold, push down on the crutches and mount the first step with your good leg. Stand firm on that leg, push down again, bring your weight over the step and lift your bad leg up to the good one.
• To get back downstairs, remember crutches advance a step, followed by the bad leg. Balance your weight down through the crutches and lift yourself down with your good leg.
• Alternatively, you can negotiate stairs by sitting.
• To get moving, shift the crutches and injured leg forward together to share the load, then step forward with the sound leg.
• If you can't put any weight on your injured leg, your arms and shoulders will have to do the work. Move both crutches forward, put your weight on them, swing your bad leg level then step forward with the other leg.

When you suffer a sprain or strain, it's important to treat it right so you can get to your old self more quickly. But if you need to use crutches, be sure to take things slow and be careful in all your movements.