If you suffer a muscle strain, acting quickly can help you heal faster and prevent further injury. First, stop whatever activity caused the strain and rest the affected muscle. Overexerting it will only make the injury worse.
Next, apply ice to the strained area. Use a cold pack or a bag of ice wrapped in a towel and apply it for about 20 minutes every few hours during the first 48 hours. This reduces swelling and helps control pain. Avoid applying heat initially, as it can increase inflammation.
After icing, use a compression bandage to support the injured muscle. Wrap it snugly, but not too tight, as you want to avoid cutting off circulation. Elevating the strained muscle, especially in your leg or arm, can also help reduce swelling.
Here’s a quick breakdown of what you should do:
Rest: Stop all activity and give your muscles time to heal.
Ice: Apply a cold pack for 20 minutes, several times a day.
Compression: Use a bandage to support the muscle, but don’t wrap too tightly.
Elevation: Raise the affected area to reduce swelling.
Over-the-counter pain relievers, like ibuprofen, can help ease pain and reduce inflammation. Just be sure to follow the recommended dosage and consult a doctor if needed.
After a couple of days, you can start gently stretching and using the muscle again. Be cautious—don’t push yourself too hard. Gradual movements and light stretching help restore flexibility without risking further damage. If the pain persists or worsens after a few days, consider seeing a healthcare professional to rule out a more serious injury.
In the future, warm up properly before any physical activity and listen to your body’s signals to prevent further strains. Taking care of a muscle strain the right way will speed up your recovery and get you back to your routine.
Jennifer Ferdinand, owner of Serendipity Wellness Studio in Burke, VA, has been practicing massage therapy and esthetics since 2006. She is nationally certified through NCBTMB, and licensed in Virginia for both Massage Therapy and Esthetics.
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