Sprains and Strains Treatment and Prevention Singapore

by: Chin Yi Khern, Physiotherapist, Regis Wellness

Last updated: November 29, 2025

Sprains and strains are common injuries that can happen to anyone. Sprains and strains are the most common workplace injuries, especially those that involve the back. In 2017, the U.S. Bureau of Labor and Statistics reported that sprains and strains affected more than 34,000 workers. Sprains and strains are the most common type of sports injuries. If you have ever exercised or played a sport, you will most likely have experienced a sprain or strain.

What are Sprains and Strains?

Sprains and strains are often mentioned together but are quite different. A sprain refers to an injury to the bands of tissue (ligaments) connecting two bones together, while a strain refers to injuries to muscles or to a band of tissues that connects a muscle to your bones (tendons). Both injuries can be either acute or chronic.

Mild strains and sprains usually heal on their own with ample rest and basic care, but moderate to severe strains or sprains will require medical attention and can sometimes require surgery. Minor sprains and strains usually heal in about 2 weeks, while severe sprains and strains may take up to a few months to fully heal.

Common Sprains and Strains

Sprains tend to be common in the:

Wrists
Ankles
Thumbs
Knees

Strains tend to be common in the:

Knees
Feet
Legs
Back

Acute sprains and strains usually come as a sudden injury due to a specific, isolated incident. Chronic sprains and strains on the other hand, refer to an injury that has persisted for at least three months. These chronic sprains and strains are typically caused by an overuse of the injured area.

For acute sprains and strains, they can be graded depending on their severity:

Grade I – affected area is moderately painful and swollen, with a small percentage of torn fibres. Function and strength tend to remain unaffected.
Grade II – affected area is painful and swollen, with a moderate percentage of torn fibres. Some loss of function and strength is experienced.
Grade III – A significant loss of function and strength is experienced, and the soft tissue may be completely ruptured. It is advised that you seek medical help for injuries of this severity.

Symptoms of Sprains and Strains

The two types of injuries share similar symptoms and can often be confused for one another. Common symptoms of sprains include:

Bruising
Pain around the affected joint
Loss of range of motion at the affected joint
Swelling near the affected joint
Loss of flexibility

To differentiate between the two types of injuries, you can look out for bruising or muscle spasms. If bruising is observed, it is likely to be a sprain. If you experience muscle spasms, it is likely to be a strain.

Risk Factors for Sprains and Strains

While sprains and strains are common injuries that can happen to anybody, there are factors that may increase your risk of developing sprains and strains. These include:

Being physically unfit. This means that your muscles and joints are likely to be weak and not properly conditioned. This may result in your muscles and joints failing to support your movements.
Using improper equipment or misusing equipment. Poor-fitting equipment or worn-out equipment may result in an increase in your risk of developing sprains and strains. Common examples of this would be running shoes that have worn-out soles or sports shoes that do not fit your feet correctly.
Usage of poor technique. Using poor or incorrect technique while sporting can increase your risk of sprains and strains.
Not warming up. Warming up before exercising or playing sports can help to prevent injuries as it stretches your muscles, increasing your range of motion.
Not cooling down. A proper cool down session after exercising or playing sports can help strengthen your muscles and improve joint support.
Insufficient rest. Rest is important for your muscles, tendons and ligaments to recover and avoid excessive strain. Give your body sufficient rest between days when you have to exercise and train.
Your environment. Watch out for wet, slippery, or icy surfaces when walking. These surfaces can increase your risk of a fall, which could cause a sprain or a strain.

Complications of Sprains and Strains

Sprains and strains usually do not result in serious complications. Common complications of sprains and strains include a loss of functionality of the affected area, such as a limb. Sprains and strains can have serious complications if your skin is torn or if blood vessels and nerves are damaged.
These complications include:

Bleeding. Some sprains and strains can result in bleeding under the skin, forming bruises.
Blood vessel damage. While this is a rare occurrence, a severe sprain can sometimes be a dislocation of a joint that has slipped back into place on its own. The dislocation may damage your artery, affecting blood supply to your limb. Symptoms of disrupted blood supply may not surface until several hours after the injury. If left untreated, blood vessel damage can lead to a loss of the injured limb.
Nerve damage. Nerves can be damaged by physical trauma that has caused your sprain or strain. Nerve damage results in a feeling of numbness or tingling in the injured area. Depending on the severity of the nerve damage, it may take weeks, months or even years for it to heal on its own. If the nerves are torn, they will require surgery. Some nerve injuries never recover on their own.
Severe sprains can cause instability in your joints. This can increase your risk of developing osteoarthritis, which can potentially lead to disability.
Compartment syndrome. Sprains and strains can cause swelling. In rare cases where the swelling is severe enough, it can lead to compartment syndrome. Compartment syndrome occurs when swelling is so severe that it cuts off blood supply to the injured limb, potentially damaging and killing tissues in the limb which may result in amputation.

Diagnosing Sprains and Strains

To diagnose sprains and strains, your doctor will usually carry out a physical examination and ask you about your injury. This is necessary to rule out any other possible causes of your symptoms. A physical examination checks for:

Damage to blood vessels
Damage to nerves
Loss of range of motion
Problems in the joints

If this is insufficient to form a conclusion, your doctor may request an X-ray, which will help to check for fractures. If needed, further imaging tests such as a magnetic resonance imaging test or computed tomography can be used.

Preventing Sprains and Strains

While sprains and strains can be unavoidable, there are steps in which you can take to lower your risks of sustaining injuries.

Conduct proper warm-up and stretching before exercising. Warming up and stretching will give your joints ample preparation for physical activity, which will reduce the risk of injury.
Exercise regularly. Exercise regularly with moderate activity, with sufficient rest in between your exercises. This will condition your body to be strong enough to deal with the physical strain of exercising.
Pay attention to your surroundings while exercising. Look out for slippery surfaces, obstructions, or anything that can cause danger or injury.
Take breaks in between your exercises. Repetitive motions can strain your muscles greatly. To avoid overstraining your muscles, take breaks during your exercises when you can to stretch your muscles.
Proper use of equipment. Investing in good equipment for sports or exercise and using them properly will help to reduce your risks of injury greatly. There is protective equipment designed specifically for certain sports that come with a higher risk of injury, and this equipment should be used properly with the correct fitting.

Treatment for Sprains and Strains

There are various treatment methods for sprains and strains that will depend on how severe your injury is.

RICE Treatment

For mild to moderate sprains and strains, you can make use of the RICE treatment method to relieve pain and improve symptoms.

Rest

Immediately halt all physical activity so that your injury is protected from additional strain. It is recommended that you rest for 24 to 48 hours.

Ice

Applying a cold pack or ice cubes wrapped in a cloth or towel to the affected area can help to relieve pain and swelling. This can be done from 15 to 20 minutes each time and can be repeated every two hours.

Compression

Using an elastic bandage, you can compress your injury by wrapping it firmly. Ensure that you do not wrap it too tightly, as this can cut off blood flow. Compressing your injury can help to reduce swelling.

Elevation

Elevating your injury at heart level or above can help to improve blood circulation from the affected area to your heart. This reduces pain and swelling.

Do note that the RICE treatment is meant to be used as first aid and should not be used past the first two days after your injury, unless specifically instructed to do so by a doctor. Prolonged use of RICE treatment could prevent your body from starting the healing process for your injury.

Pain Medication

Pain medication may be prescribed to manage your pain symptoms caused by a sprain or strain. These may include:

Nonsteroidal anti-inflammatory drugs (NSAIDs)
Aspirin
Naproxen
Ibuprofen
Acetaminophen
Pain-relief creams

Immobilisation

In severe cases of strains and sprains, your limb may need to be immobilised with the use of a cast to prevent further injury and allow it to heal.

Surgery

Sprains and strains that cause your tendons, ligaments, or muscles to tear may require surgery so that these tissues can be repaired.

Physiotherapy and Rehabilitation for Sprains and Strains

Physiotherapy is highly effective for managing sprains and strains by reducing pain, restoring mobility, and promoting proper tissue healing. Treatment is tailored according to whether the injury affects ligaments (sprains) or muscles/tendons (strains), as well as the severity of the injury. Physiotherapy ensures that recovery progresses safely while preventing long-term complications such as chronic instability, stiffness, or excessive scar tissue formation.

Our physiotherapist will assess strength, flexibility, joint mobility, swelling, and pain response before designing a personalised rehabilitation plan. Treatment focuses on relieving discomfort, improving range of motion, strengthening affected muscles, and guiding you back to daily activities or sports safely.

Physiotherapy for sprains and strains typically progresses through the following treatment focuses:

Pain Relief, Swelling Control & Early Healing Phase
- Cold and hot therapy to reduce swelling, ease stiffness, and alleviate pain
- Electrotherapy or TENS therapy to relieve pain and support tissue repair
- Manual therapy including myofascial release, trigger point therapy, and gentle joint mobilisation to reduce muscle tension, restore mobility, and improve circulation
- Early range-of-motion exercises to prevent stiffness and maintain joint or muscle mobility
Strengthening, Flexibility & Functional Recovery Phase
- Strengthening exercises for muscles surrounding the injured area to restore stability and prevent re-injury
- Stretching exercises targeting calves, hamstrings, quadriceps, shoulders, or other relevant muscle groups to improve flexibility and reduce tension
- Soft tissue mobilisation techniques to break down scar tissue, reduce adhesions, and promote healthier tissue healing
- Balance and proprioception training to improve neuromuscular control, particularly important for ankle, knee, hip, and shoulder sprains
- Core strengthening to improve biomechanics and movement efficiency, reducing strain on injured areas
- Progressive loading exercises introduced based on recovery and tolerance
Advanced Strength, Functional Training & Return-to-Activity Phase
- Progressive strength and conditioning to build resilience in injured muscles and ligaments
- Functional movement training including stepping, lifting, agility, or sport-specific drills when appropriate
- Deep tissue massage to relieve stiffness, release muscle knots, and support optimal mobility
- Home exercise programs to maintain strength and flexibility between sessions
- Guidance on safe return to work, daily activities, or sports based on strength, mobility, and function

With consistent physiotherapy, most individuals experience reduced pain, improved joint or muscle function, and a significantly lower risk of recurring sprains and strains. Our physiotherapist will monitor your progress closely and adjust your rehabilitation plan to ensure a safe and effective recovery.

TCM for Sprains and Strains

Traditional Chinese Medicine (TCM) provides natural and holistic treatment options for sprains and strains by reducing pain, easing inflammation, improving circulation, and supporting tissue healing. TCM treatments help restore balance to the affected meridians and promote the body’s natural recovery process.

Depending on the severity and type of injury, our TCM physicians may use a combination of acupuncture, herbal medicine, cupping, gua sha, and moxibustion to relieve symptoms and accelerate healing. These therapies can be used alone or alongside physiotherapy for optimal rehabilitation outcomes.

TCM for sprains and strains typically progresses through the following treatment focuses:

Pain Relief, Swelling Reduction & Qi/Blood Regulation
- Acupuncture to regulate Qi and blood, reduce pain, and decrease inflammation. Points along the Bladder, Gallbladder, and Liver meridians may be selected depending on the injured area.
- Cupping therapy to release muscle tension, improve circulation, and reduce swelling around strained or sprained tissues.
- Gua Sha to stimulate microcirculation, decrease inflammation, and alleviate muscle tightness contributing to pain.
- Moxibustion may be used to warm the meridians, promote blood flow, and enhance the healing effects of acupuncture in certain cases.
Tissue Healing, Circulation Support & Structural Balance
- Individualised TCM herbal medicine may be prescribed to reduce inflammation, support tissue repair, and strengthen tendons and ligaments.
- Herbal formulas often include herbs with analgesic, anti-inflammatory, and circulation-enhancing properties to promote internal healing.
- Tui Na (Chinese medical massage) may be applied gently around non-acute areas to improve alignment, ease stiffness, and support functional recovery.
- Integration with physiotherapy where beneficial, ensuring that TCM supports joint mobility, muscle healing, and functional rehabilitation.
Long-Term Balance, Functional Recovery & Recurrence Prevention
- Follow-up acupuncture sessions to maintain pain relief, support circulation, and prevent stagnation that can lead to recurring sprains or strains.
- Continued herbal support, adjusted according to healing stage to strengthen the body and prevent future injuries.
- TCM-based lifestyle and dietary guidance to nourish tendons and ligaments, reduce internal dampness or cold, and support overall recovery.
- Advice on ergonomics, warm-up routines, and training techniques to minimise stress on vulnerable joints and muscles.

Our TCM physician will tailor treatment to the specific type and stage of your sprain or strain, adjusting acupuncture points, herbal formulas, and manual therapies as recovery progresses. Combined with proper rest and rehabilitation, TCM can significantly reduce pain, improve mobility, and support long-term musculoskeletal health.

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No warranties or representations are given in respect of the medical information. Regis Wellness, Regis Wellness’s staff, and the website's operator will not be held liable if a user suffers any injury or loss after relying upon the medical information on this website.

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