Rolling your ankle on the netball court, pulling a hamstring chasing the dog, tweaking your back lifting boxes: sprains and strains are the most common injuries we treat at our Pimpama clinic. The care you get in the first few days makes a real difference to how quickly you get moving again.
Physiotherapy for sprains and strains is about more than settling the pain. Done well, it restores full function and lowers the odds of the same injury happening again. We treat acute soft tissue injuries for athletes, weekend players, tradies and busy parents, either at our Pimpama clinic or at home across the Gold Coast, Logan and Brisbane.
What Is The Difference Between A Sprain And A Strain?
It is an easy mix-up, and the words often get used interchangeably, but they are two different injuries:
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A sprain is an injury to a ligament, the tough bands of tissue that connect bone to bone. Sprains are common in the ankles, knees, wrists and fingers.
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A strain is an injury to a muscle or tendon, the structures that move your joints. Strains are common in the hamstrings, calves, lower back and groin.
Both are graded from mild, where a few fibres are overstretched, through to severe, which is a complete tear. Most are mild to moderate and recover well with the right physiotherapy.
Common Sprains And Strains We Treat
Soft tissue injuries can happen almost anywhere. These are the ones we see most often at our Pimpama clinic
Ankle sprains
The classic rolled ankle, usually from landing awkwardly or stepping off a kerb, with pain and swelling on the outside of the ankle.
Hamstring strains
A sudden grab or pull at the back of the thigh, common in sprinting and kicking sports.
Calf strains
A sharp pain in the back of the lower leg, often when pushing off or changing pace.
Groin strains
Inner-thigh pain from kicking, sprinting or quick changes of direction.
Knee ligament sprains
Sprains of the MCL or other knee ligaments (see our knee pain page for more).
Wrist and finger sprains
Common after a fall onto an outstretched hand or a knock in ball sports.
Lower back strains
A pulled muscle in the back, often after lifting or twisting (see our lower back pain and sciatica page).
What To Do In The First 48 Hours: PEACE and LOVE
You might have grown up with RICE (rest, ice, compression, elevation). Best-practice advice for soft tissue injuries has moved on, and it is summed up by two acronyms from the British Journal of Sports Medicine: PEACE for the first few days, then LOVE as things settle.
PEACE: The First Few Days
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Protect: ease off movements that sharply increase pain for the first day or two.
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Elevate: prop the injured area up above heart height where you can, to help swelling drain.
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Avoid anti-inflammatories: early on, anti-inflammatory medication and ice may interfere with the natural healing process, so it is worth checking with your physio, GP or pharmacist before relying on them.
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Compress: a firm bandage helps manage swelling.
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Educate: get a clear diagnosis and plan from a physiotherapist rather than guessing.
LOVE: As Things Settle
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Load: gradually start moving and using the area as pain allows.
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Optimism: your expectations matter, and a confident, positive outlook tends to mean a better recovery.
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Vascularisation: gentle cardio gets blood flowing to the healing tissue.
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Exercise: graded strengthening and balance work to rebuild the area and protect against re-injury.
How Physiotherapy Helps Sprains And Strains
Most mild to moderate sprains and strains recover well with physiotherapy, and getting started early usually means a smoother, faster recovery. We assess the injury to grade how severe it is, check for anything that needs imaging or a specialist and start treatment straight away.
Early sessions focus on settling pain and swelling, restoring movement and protecting the area from re-aggravation. From there we build back strength, then balance and control, then the specific movements you need for your sport, your job or daily life.
That last part matters more than people think. An ankle sprain is easy to brush off, but if it does not heal well you can develop ongoing ankle instability, where the joint feels weak and gives way
Research suggests up to 4 in 10 people who sprain an ankle develop this kind of instability when the injury is not rehabilitated properly, and balance and strength work after a sprain roughly halves the risk of spraining it again. That is why a good plan carries on to full strength and balance, well after the pain has settled.
How Long Do Sprains And Strains Take To Heal?
It depends on the tissue and the grade. As a rough guide:
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Mild to moderate sprains and strains: many settle enough to return to normal activity within 2 to 6 weeks.
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More significant injuries: a high-grade tear or a sprain with other damage can take a few months and sometimes needs a specialist opinion.
Returning too early is one of the most common reasons a sprain or strain lingers or comes back. Your physiotherapist can give you a realistic timeframe and clear milestones once they have assessed the injury.
When Should You See A Doctor As Well?
Physiotherapy is the right first stop for most sprains and strains, but some injuries should be checked for a fracture or a major tear first. See a GP or get an emergency review if you:
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Cannot put any weight on the injured area or walk more than a few steps.
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Have a joint that looks deformed or out of shape.
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Heard or felt a loud pop or snap at the moment of injury.
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Have significant numbness, pins and needles or weakness.
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Have rapidly increasing swelling, severe pain or an injury that is not settling at all.
If you are not sure, give us a call or see your GP. It is always better to rule out the serious stuff early.
Sprain And Strain Physiotherapy
In Clinic Or At Home
You can see us for an acute injury at our Pimpama clinic at 29 Dixon Drive, or we can come to you. Home visits suit people who cannot easily get around on a fresh injury, who find travel difficult or who prefer to be seen at home. We cover the northern Gold Coast, Logan and Brisbane.
We also work with a range of funding options, so cost is not the only thing standing between you and getting started. Depending on your circumstances you may be able to use:
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Medicare, for eligible patients on a chronic disease management plan from their GP.
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NDIS, for self-managed and plan-managed participants.
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DVA, for eligible veterans.
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WorkCover, if you injured yourself at work.
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Private health funds with extras cover for physiotherapy.
If you are a participant of the National Injury Insurance Scheme Queensland (NIISQ), you may be eligible for rehabilitation services under the scheme. Contact us to discuss your situation. Eligibility for any funding pathway depends on your individual circumstances and plan.
Frequently Asked Questions
Book An Acute Injury Assessment In Pimpama
Just done something to your ankle, hamstring or back? Book an assessment online, or request a home visit across the Gold Coast, Logan and Brisbane. If you are not sure how serious it is, get in touch and we will help you work out the right next step.
Phone 0432 730 386 or email admin@pimpamaphysio.com.au.