Is that sudden pop in your ankle or jolt of pain in your lower back a sprain or a strain? What about that pain in your wrist, ankle, or shoulder?

You may wonder how strains and sprains differ and whether those differences matter in a meaningful way.

The severity of your sprain or strain matters more than the definition, but understanding the difference between the two is still helpful. The more information you have about how your body works, the better you can prevent injuries.

In this article, learn the difference between sprains and strains and what to do when you suffer these common injuries.

What Is the Difference Between a Sprain and a Strain?

Sprains and strains are both soft-tissue injuries. Soft tissue is basically everything around a joint that’s not a bone. The difference between a sprain and a strain is the type of soft tissue you injured.

The injuries are common both in athletes and non-athletes.

What are sprains?

A sprain happens when you hurt a ligament. Ligaments are like stretchy ropes that hold your bones together at a joint.

It’s common to sprain areas full of ligaments, like ankles, wrists, and knees. Athletes often sprain the anterior cruciate ligament (ACL) in their knee, and ankle sprains are common among people of all ages.

What are strains?

A strain happens when you hurt a muscle or tendon. Tendons and muscles are a group because of how they work together. Tendons are strong bands of tissue that connect your muscles to your bones.

With a strain, people sometimes say they “pulled a muscle.”

Strains are common in hamstrings (the back of your upper leg) and the lower back. If you have a rotator cuff tendon injury, that’s a type of strain.

How Bad Are Sprains and Strains?

Sprains and strains both range from mild to severe, from mild stretching to complete tears. The treatment plan typically depends on how severe the injury is.

A really severe sprain or strain may require surgery, physical therapy, and months of recovery. At the other end of the spectrum, mild sprains and strains can often heal within a week or two with rest and home care.

Do Sprains and Strains Feel Differently?

Sprains and strains have many of the same symptoms, such as:

  • Bruising, which may develop right away or shortly afterward.

  • Feeling that you can’t put weight on the area or move it around as you normally would.

  • Pain, often sharp.

  • Swelling around the injury.

With either a severe sprain or strain, you might feel a "pop." People often describe this feeling when tearing a hamstring or severely spraining an ankle.

Muscle strains sometimes also include muscle spasms. For example, with a low back strain, you might have a feeling of muscles “locking up.”

How Do Sprains and Strains Happen?

Trauma is the leading cause of both sprains and strains. Sprains and strains can happen in equal measure when you have trauma from:

  • Accidents involving wheels, like bikes and scooters.

  • Athletic injuries.

  • Car accidents.

  • Hits to the body.

  • Jumping and landing wrong.

  • Lifting heavy things improperly.

  • Tripping and falling.

We think of sprains and strains as acute injuries. For example, you’re walking along and misstep off the curb. Your ankle twists violently, and you sprain a ligament.

However, sprains and strains can also happen because of overuse. This is more likely with a muscle or tendon strain.

For example, rotator cuff tendon tears can happen with repetitive motion. Athletes are at risk for overuse injuries to the soft tissue.

What Are the Types of Sprains and Strains?

Doctors organize both sprains and strains into three types.

  • Grade 1 strain or sprain — A mild injury, with some ligament damage or small tears in the muscle fibers. Think of this as the classic “pulled muscle” or sprain that makes movement harder. You mostly need rest and ice, though even small sprains can take a while to heal.

  • Grade 2 strain or sprain — You may have a partial tear of the ligament or muscle. Your joint might feel unstable, and you might have a noticeable loss in range of motion. This is when you might need a boot, splint, sling, or another way to immobilize the injured area to help it heal.

  • Grade 3 strain or sprain — This is the most severe and means you’ve completely torn the ligament or ruptured the tendon. Your muscle may have separated from the tendon. You might need surgery.

When Should I See a Doctor About a Sprain or Sprain?

With mild sprains and strains, you may not have to see a doctor at all. However, you should contact your doctor if:

  • The injury is affecting your range of motion.

  • You feel instability in a joint (such as your knee, ankle, or wrist).

  • You have severe pain, swelling, or bruising.

  • You have numbness or tingling in the affected area.

  • Your symptoms don't improve after seven to 10 days.

It's best to see an orthopaedic or sports medicine specialist for care. You may be able to get a referral from your primary care provider (PCP) or make an appointment yourself.

How Are Sprains and Strains Diagnosed?

Your provider will ask you about the injury, including how it occurred and what your symptoms are. They'll also perform a physical examination.

Your provider may also order imaging. An x-ray can help rule out a fracture, while magnetic resonance imaging (MRI) is typically the gold standard for diagnosing soft-tissue injuries.

How Are Sprains and Strains Treated?

The treatments for both sprains and strains are similar. It’s the severity that guides the options, versus the type of soft-tissue injury.

For minor sprains and strains, common at-home treatments may include:

  • Over-the-counter pain relievers (such as acetaminophen or ibuprofen).

  • The RICE method (rest, ice, compression, and elevation).

For more significant injuries, your provider may recommend:

  • Adaptive equipment to immobilize the injured area and help it heal (such as a sling, splint, brace, boot, or crutches).

  • Physical therapy.

  • Surgery.

Can You Prevent Sprains and Strains?

Sprains and strains can occur acutely, so it may not be possible to prevent them entirely. However, there are plenty of things you can do to lower your risk. These include:

  • Avoiding overtraining — Sprains and strains can happen when you push your body beyond its limits, whether that's overtraining or performing at an intensity you're not prepared for. Gradually increasing your exercise frequency and intensity and taking rest days may help prevent injury.

  • Being aware of your surroundings — For example, an icy sidewalk could lead to a slip or fall that causes injury.

  • Maintaining a healthy weight and fitness — Keeping a healthy weight can help avoid putting too much stress on your soft tissues. Regular exercise can help build strength and flexibility in these areas.

  • Using proper technique — Making sure you use the proper form for actions like lifting objects or jumping can help prevent acute strains and sprains.

  • Warming up — Stretching can help prepare your body before exercise, lowering your risk of injury.

  • Wearing protective equipment — Braces, pads, and other supportive equipment can help prevent injury or reinjury. Proper footwear is also important.