In regards to strains and sprains, there are quite a few common areas that these injuries can occur at. Chances are that you have even experienced one of these at some point in your life (remember that there are mild / minor grades to each). So do not be surprised if some of it sounds familiar.
If you have not read our easy to follow guide for these injuries (click here to do so), please read that first before continuing further.
Most common sites of injury with regards to strains
These happen in the: lower limbs – think specific muscles within hamstrings, as well as the gastrocnemius (bluky part of calf) muscle itself; neck; and, rotator cuff muscles.
Lower limb muscles, such as the ones listed above, are commonly injured simply because they cross more than one joint. As a baseline this subjects them to more stress than other muscles.
— hamstrings often sustain damage within the muscle belly, or at the musculotendinous junction near the ischial tuberosity (think: sits bones).
— gastrocnemius straining usually occurs at the achilles tendon attachment on the calcaneus (heel bone), or within the same musculotendinous junction.
Neck muscles are prone to strains in part because of the way that most people slouch forward (whether at rest, or while working – think at a computer), but are more commonly caused from rapid acceleration and deceleration.
— car accidents resulting in whiplash are usually the prime driver (no pun intended) of these types of strains.
Rotator cuff / shoulder muscles are prone to ruptures or strains, again, in part because of the way that most people slouch forward (whether at rest, or while working – think at a computer), but are more commonly caused from overuse types of activities.
— the supraspinatous tendon is the most frequently affected.
Most common sites of injury with regards to sprains
These happen at the: ankle, knee, wrist, and shoulder. With regards to children under the age of 5-6: you can also add the elbow to that list.
Ankle sprains are the most likely sprain to happen to any person, with any fitness level. These most commonly occur at the lateral (outside) edge, where the ankle is forcefully inverted (think if the bottom of your right foot was facing the inner edge of your left foot).
— the anterior talofibular ligament is the most commonly affected, with the calcaneofibular ligament often getting secondarily injured as well. The calcaneocuboid ligament is also sprained often, but no where near as often as the previous two.
— an eversion sprain (opposite to the example before) is far less likely because of how strong the deltoid ligament is on that medial (inner) side. If an injury happens as a result of excessive or forcible eversion, it is more common that an avulsion fracture happens as opposed to actual damage to the deltoid ligament.
Knee sprains can affect any of the knees ligaments, but are most common to the medial collateral ligament (MCL). With certain activities, such as skiing or football, it is also fairly common to have both the MCL and anterior cruciate ligament (ACL) damaged in unison.
— since the MCL lays outside of the joint capsule, massage is an excellent form of treatment (for G2 and lower sprains) to help with swelling, pain reduction, and to speed up rehabilitation with increased nutrient delivery.
— the MCL is usually affected by the foot being planted and the knee being hit laterally (meaning that it is being pushed medially – see this picture for clarification).
— the ACL is usually affected by the upper leg / femur going back while the lower leg / tibia goes forward (see this gif for clarification).
Wrist sprains are most commonly associated with falls, where someone tried to brace their fall with one or both hands.
— most commonly translates to hyperextension injuries (think if you were falling backwards or to the side and you extended your arm / hand back as well to catch yourself).
— hyperflexion injuries can happen, but there usually has to be some other instance that previously weakened the ligaments (such as rheumatoid arthritis).
— with any form of excessive joint movement, this will likely strain the muscles of that side as well or injure the bones. In the more common hyperextension injury example, the flexor tendons would likely be strained.
Shoulder sprains are a bit more complicated than other sprains as damage to the joint capsule is especially notable. Each grade increasing in severity also translates to a more severe capsular issue as well.
— i.e. with a G1 / mild acromioclavicular (AC) joint sprain, the joint capsule has tearing. While a G2 / moderate AC joint sprain is then classified as a tear to the joint capsule as well as the AC ligament. A G3 / severe AC joint sprain will present with the G2 sprain, and also tears to the conoid and trapezoid ligaments. A fracture may also be present and present with the effects of a G3 sprain, particularly with regards to the clavicle / collar bone.
— most shoulder sprains come from a direct impact to the area in question (by being impacted or you yourself falling on it).
Elbow sprains are most common in toddlers or children under 5-6 years of age. This is primarily because their joints are more lax due to structure or connective tissues (ligaments) not yet being able to provide the necessary stability and strength.
— sometimes referred to as “nursemaids elbow”, this is when the radial head is subluxed. Generally happens when a parent (or anyone) grabs and pulls on the forearm, especially when twisting as well.
— can be from: swinging the child, pulling their arm through a jacket sleeve, or when bracing a fall.