Strains, Sprains, and Tendinitis: What’s the Difference, and How Does Physical Therapy Help?

Let’s be honest—most of us don’t bounce back like we used to in our 20s. Whether you tweaked your ankle on a morning walk, strained your back lifting groceries, or woke up with a shoulder that refuses to cooperate, pain can creep into everyday life without warning. Understanding common injuries like strains, sprains, and tendinitis isn’t just helpful—it’s empowering. Let’s demystify these injuries and show you how physical therapy (PT) can be your secret weapon for healing and prevention.

You may hear these terms thrown around, but they’re not interchangeable. Each involves different tissues and requires a different recovery approach.

• Strain = Muscle or Tendon Trouble

Ever felt a sharp pull in your lower back while reaching into the dryer? That could be a strain—an overstretched or torn muscle or tendon (the tissue connecting muscle to bone). Strains are most common in the back, hamstrings, and shoulders. Improper lifting, quick movements, or overexertion (hello, spring cleaning) often causes strains. Patients usually report a sharp pain, stiffness, or even muscle spasms.

• Sprain = Ligament Stress

Sprains affect ligaments, which connect bones to other bones. Twisting your knee during yoga or rolling your ankle in heels can overstretch or tear these stabilizing tissues. Ankles, knees, and wrists tend to be the areas that experience sprains. This type of injury may cause swelling, instability, or even popping. Usually, sprains only happen with quick movements or falls.

• Tendinitis = Angry Tendons from Repetition

Tendinitis is inflammation of a tendon caused by repetitive stress. If your shoulder or elbow aches after long days at the computer or in the garden, this could be the culprit. This kind of pain frequently occurs in our patients because of poor posture, overuse, and repetitive daily activities. Tendinitis manifests as a dull, aching pain that worsens with movement. It is most often observed in the shoulders, elbows, knees, and ankles.

How Physical Therapy Supports Smart Healing

Physical therapy isn’t just for athletes or post-surgery rehab—it’s ideal for busy people who want to heal well, avoid setbacks, and stay active. Here’s how PT helps each injury:

• For Strains: Physical therapy is a game changer when it comes to recovering from muscle strains. Through targeted massage techniques, therapists can ease pain and tension, helping you feel more comfortable in your own skin. But that’s just the beginning! Focusing on flexibility and strength exercises will help you regain movement and agility, allowing you to return to your activities and assisting in the prevention of future strains.

  
  

• For Sprains: We focus on joint stability and balance exercises, because who wants to be the person who trips over air? We’ll retrain your movement patterns to prevent future sprains, making you more graceful than a gazelle (or at least less clumsy). And don’t worry, we’ll tackle that inflammation and stiffness with hands-on treatment, so you can get back to your active lifestyle without feeling like a rusty robot.
  

• For Tendinitis: We'll identify those annoying repetitive stress factors that are disrupting your flow. Using targeted strengthening methods such as eccentric loading, we'll aid in repairing that tendon quicker than you can say "ouch." For desk workers, we'll improve your posture and ergonomics, making being at work a little less painful!

Real Talk: When Should You See a Physical Therapist?

If your pain lingers longer than a week, limits your daily activities, or keeps coming back, it’s time to get help. Don’t settle for “pushing through it” or brushing it off as part of getting older.

Pain isn’t just part of life—it’s a signal your body needs attention.