Muscle strains and sprains are common injuries that can be painful and keep you from doing certain activities. The good news is that, in many cases, you can treat an injured muscle or ligament at home.

Sprains and strains can cause similar symptoms but are different types of injuries.

• Sprains: A sprain happens when a ligament, a strong band of tissue connecting bones at a joint, is stretched too far or tears. Twisting, falling, or getting hit can cause a sprain. The most common places to get a sprain include ankles, knees, and wrists.
• Strains: A strain occurs when a muscle or tendon, which connects muscle to bone, stretches, sometimes leading to a partial or complete tear. Twisting or pulling muscles or tendons can lead to strain. Also known as a "pulled muscle", strains often happen in the back, hamstrings, hands, and elbows.

Symptoms of muscle strains and sprains include:

• Muscle pain, which can happen as soon as the injury occurs or come on gradually
• Swelling
• Weakness or pain experienced when you move the injured area

Strains can also cause muscle spasms and difficulty moving the torn muscle, while sprains can lead to bruising and an inability to move your joint. You might also feel a pop or a tear when a sprain happens. Anyone can experience a strain or sprain. They are not exclusive to athletes or rigorous activities.

Both sprains and strains can range from mild to severe. For mild strains and sprains, in which the damage to muscle fibers or ligaments is minor, the RICE protocol is often the only needed treatment: 

• Rest: This means taking a break from doing the activity that caused the injury and avoiding using the injured body part.
• Ice: Apply ice packs or ice wrapped in a towel to the area several times a day for 20 minutes at a time. Be sure to avoid putting ice directly on your skin.
• Compression: Wrap an elastic bandage around the area to reduce swelling and blood loss.
• Elevation: When resting, elevate the injured area above your heart to reduce swelling.

Sometimes, a doctor might use a brace, splint, or temporary cast to help keep the injured area immobile and speed up healing. Pain medicine can also help ease discomfort. Usually, the injury will heal within about three to six weeks. You may also need physical therapy to restore mobility and build strength. Severe strains and sprains might require surgery to repair torn ligaments or muscles.

To help prevent injuries from happening, remember to warm up before any exercise. You can do this by running in place for a few minutes while breathing slowly or gently practicing the motions of the activity you will be doing. At the end of your activity, cool down by lessening the intensity of your workout for about 10 minutes.

It's also important to wear proper shoes, drink plenty of water and remember to increase the frequency and duration of workouts gradually over time.