The main causes of sprains and strains are sporting activities or accidents that involve a fall or collision.

Sprains or strains are most likely to occur if you:

• over-reach
• change direction or speed suddenly
• fall and land awkwardly
• collide with an object or person

Ankle sprains can occur if you lean onto the outside of your foot. This causes your whole body weight to press down suddenly on the outer ligament of your ankle, which can stretch or tear it. Ankle sprains sometimes occur when walking or running over rough or uneven ground.

Sport

Sprains and strains often occur when playing sports, due to the physical contact and sudden acceleration and deceleration involved.  

Sports injuries often occur when someone begins to take part in a sport for the first time and their muscles are not used to the physical stresses involved.

Alternatively, experienced athletes may injure themselves when they are at the peak of their training, because the increased demands on their muscles can suddenly cause them to become strained. 

Competitive athletes such as sprinters, long-distance runners, gymnasts and footballers have a high risk of recurring muscle strains, due to the intense nature of their training and the overuse of specific muscle groups.

Children are also at risk of getting sports injuries because they are still developing physically. However, while there is an increased risk of injury when playing sports, it is important to remember that they also have important health benefits and can help increase a child’s confidence and self-esteem.

Read more about sports injuries.

Increased risk

There are a number of things that make you more likely to develop an injury. These include:

• poor conditioning – a lack of regular exercise can make your joints and muscles weaker and less flexible, which can mean they are more likely to become injured
• poor technique – the way you distribute your weight when walking or running, or the way you land after jumping can increase your risk of injuring your knee or ankle
• inadequate warm up – warming up before exercise helps loosen your muscles and increases your range of joint movement, thereby lowering your risk of sustaining a ligament injury; not warming up properly before exercising increases your risk of injury
• fatigue – when your muscles are tired, they are less likely to provide good support for your joints, and when you are tired, you may find it more difficult to control your body's movements accurately

Read more about preventing sprains and strains.