-
Step 1
Elevate your arms, legs or other joints if they are painful. Keeping them elevated should reduce swelling. Stay at home to get rest if possible.
-
Step 2
Apply ice or a bag of frozen vegetables to relieve sore muscles or joints. Wrap a towel around the ice or the bag to prevent numbness. Use the ice or bag of frozen vegetables for at least twice a day and no more than 30 minutes at a time until the soreness and inflammation disappears.
-
Step 3
Use ice if you experience tendinitis, which is the inflammation of the shoulder, elbow or biceps. Ice should be used during the earlier stages of treatment. Later, use a heating pad to relieve any pain and swelling. Follow the same procedure for treating bursitis, which is inflammation of the bursa, or sac that cushions the shoulder, hips, knees and elbows.
-
Step 4
Wear a protective bandage around your elbow, arm, or wrist if you experience tennis elbow or carpal tunnel syndrome. Doing so can reduce swelling and protect from re-injury. Take aspirin, naproxen or ibuprofen to reduce pain and swelling in your joints or muscles. These nonsteroidal anti-inflammatory drugs should be taken with meals so that you don't get an upset stomach.
-
Step 5
Use capsaicin or another over-the-counter anti-inflammatory cream to take away the pain from your joints and muscles. These types of creams have ingredients derived from cayenne pepper, so the "heat" helps to provide relief.
-
Step 6
See a doctor if you're suffering from tendinitis or bursitis, and ice or ibuprofen does not help to relieve the pain or inflammation. You may have to get a steroid injection into the affected area.
-
Step 7
Practice range-of-motion exercises when your symptoms begin to improve. The movement can help you regain strength in your hands, wrists, arms or legs. Treat shoulder injuries through physical therapy or through a warm water bath. Wait up to 48 hours before moving your shoulders, or else you can develop frozen shoulder, which limits your range of motion.
