Sprain vs. Strain: 3 Telltale Signs to Know the Difference

Maybe you twisted your ankle on a walk, felt a pop in your knee during your last game, or lifted something awkwardly in your daily routine. Now, your joint feels sore and looks swollen, but it’s hard to tell what type of injury you might have.

Sprains, strains, and other soft-tissue injuries involve the muscles, tendons, and ligaments around your joints. Sprains and strains are very common, and though they can feel similar at first, they affect different structures and require different treatments to heal properly.

Full Orthopedics Urgent Care in North Miami Beach, Florida, has the answers you need. Our team helps you identify the type of injury you’re dealing with and treats fractures, sprains, and strains with evidence-based care.

Understanding the difference between a sprain and a strain can help you respond appropriately and know when to seek professional evaluation. Here’s how to tell them apart.

How to tell the difference between a sprain and a strain

Before we dive into the differences, let’s clarify what sprains and strains are. Sprains happen when a ligament (the strong band of tissue connecting bones together at a joint) is stretched or torn. Ankles, wrists, and knees are the most common joints to suffer sprains.

Strains involve a muscle or tendon (the tissue that connects muscle to bone) that’s stretched, torn, or overloaded. Strains often occur in your back, hamstrings, or other large muscle groups. 

Both types of injuries result from overstretching or sudden force, but they affect different types of soft tissues and produce distinct symptoms. If you think you have a sprain or a strain, consider these three factors to help differentiate.

1. Where you feel the pain

The location of your pain can be the first clue in distinguishing a sprain from a strain. Sprains often cause pain and tenderness around a joint, especially when you move the joint or put weight on it.

Pain from a muscle strain is often felt deeper inside your muscle or at the muscle-tendon junction. Strains typically affect larger muscle groups like those in your back, groin, hamstrings, or shoulders.

For example, if you roll your ankle stepping off a curb and your joint immediately feels sore and unstable, it’s more likely a sprain. If you feel a tightening or deep pull in the back of your thigh after sprinting, a strain is more likely.

2. How the injury occurred

Sprains and strains arise from different mechanisms and are caused by different types of injuries. Sprains typically occur from twisting, falling, or awkward impacts that force a joint out of its normal alignment. A common example in contact sports is a forceful impact from the side when you’re standing still, pushing your knee joint out of place.

Strains develop when a muscle is overused, overstretched, or suddenly contracted beyond its limit. Examples of how a strain could happen include lifting heavy objects without proper form, sprinting, or sudden starts and stops.

If your injury came from a twisting motion or collision, think sprain. If you pull or overload a muscle, think strain.

3. The pattern of swelling, bruising, and weakness

Both sprains and strains can lead to swelling and pain, but the exact symptoms — and where you notice them — will vary.

Joint swelling and stiffness are common with sprains. You might experience joint instability or difficulty bearing weight on the affected joint, and bruising often appears directly around the joint.

Strains typically cause localized muscle tightness, spasms, or cramping. The pain may worsen when you try to use the affected muscles, even if you’re not bearing weight on the area. Bruising may appear in the path of the muscle rather than centered on a joint.

For example, a sprained wrist may swell visibly, feel unstable, and hurt with joint movement. A strained bicep might feel sore deep in your arm and hurt more when you flex the muscle, but not affect any joint function.

When to see your doctor for sprains and strains

Sprains and strains vary in severity — from mild overstretching (Grade I) to partial tears (Grade II) to complete tears (Grade III). Mild injuries often improve with rest, ice, compression, and elevation (RICE), and a gradual return to activity. However, you should seek orthopedic evaluation if you notice:

• Severe pain or inability to bear weight
• Significant swelling or deformity
• Numbness, tingling, or loss of function
• Pain that doesn’t improve after a few days of conservative care
• A “pop” at the time of injury, followed by immediate weakness

At Full Orthopedics Urgent Care, we assess sprains, strains, and more complex musculoskeletal injuries with on-site imaging and expert clinical evaluation. Accurate diagnosis means targeted care, whether that’s bracing, physical therapy, activity modification, or further intervention.

Sprains and strains may feel similar at first, but knowing the difference helps you get the right care and avoid long-term issues. If you’re unsure whether your injury is a sprain or a strain — or if simple care isn’t relieving your symptoms — we’re here to help. Walk into our clinic or call our office today to schedule an appointment.