Muscle strains occur when muscle fibers are torn. Also referred to as pulled muscles or torn muscles, muscle strains can be painful and debilitating. Fortunately, muscle strains generally fully heal without too much trouble. If you have a muscle strain, there are various things you can do to expedite healing and alleviate swelling and pain. With some gentle care, you can effectively support the healing process, helping to cure your muscle strain.
Instructions
1. Ice the muscle. This will help to alleviate swelling and pain that may result from the strain. Apply ice for 15 minutes and then take it off for 15 minutes. Repeat as many times as necessary.
2. Take over-the-counter medication. Anti-inflammatory medication will reduce swelling and lessen pain. Acetaminophen is the preferable choice for muscle strains since aspirin and ibuprofen can encourage bleeding, thereby worsening the problem.
3. Rest. If you continue to fully use your strained muscle, you could cause further tearing and more-serious injury to the area. Rest the muscle as much as possible. Avoid vigorous exercise altogether until the muscle has fully healed.
4. Elevate the strained muscle. If the muscle strain is in one of your limbs, elevate the area. This reduces swelling.
5. Support the strained muscle. Wrap the muscle in an elastic bandage to provide support to the area. The bandage should be firm but not tight. If it leaves any marks on your skin, it is too tight and may be inhibiting circulation.
6. Apply heat. After 24 hours have passed from the initial injury, you can begin using heat to treat the muscle strain. Apply a heating pad to the muscle for 15-minute intervals. This will loosen the muscle, thereby aiding the healing process.
7. Massage the muscle. Use light pressure to gently rub the muscle. This encourages circulation, allowing important nutrients and blood to reach and nourish the injured muscle.
Tags: muscle strain, strained muscle, alleviate swelling, alleviate swelling pain, healing process