You are in Our Partners . Ankles, knees, wrists, shoulders, and fingers are common sites for sprains. Immediate swelling and later bruising are major signs of sprains, which may need splinting or bandaging.
Strains usually begin with a sudden, sharp pain that later becomes stiff or sore.
The lower back is the most common site of muscle strain, usually from lifting heavy objects incorrectly. Rest, Ice, Compression, and Elevation to reduce pain and swelling. Stand on both feet or with one foot on the ground. Slowly push off the balls of your feet, and raise your heels off the ground as far as possible. Perform three sets of 20 repetitions.