A strain comes from stretching a muscle too far or too quickly. Ankles, knees and the lower back are particularly vulnerable to spraining. A sprained joint will swell up painfully and one may not be able to move it without brining on more pain. Its symptoms include stiffness, pain, and swelling.
AVOID SPRAINING & STRAINING BY…
-    Warm up before starting strenuous activity or vigorous exercise.
-    Take care when the ground is uneven or slippery.
-    Avoid high heels until a sprained ankle is fully healed.
PAIN RELIEF FROM SPRAIN AND STRAIN…
-    Follow the RICE sequence:
Rest: adequate rest for affected areas.
Ice: to ease the pain and swelling.
Compression: wrap a sprained joint firmly in a support bandage.
Elevation: keep the injured part raised up when you are resting.
-    Use a topical pain relieving spray for immediate relief.
Sprains can be avoided by regular exercises of the vulnerable joints. Strengthening exercises make it harder for you to sprain or strain yourself.