Things You'll Need:
- Ice
- Elevation
- Compression bandage or gauze
- Massage therapist
- Physical therapist
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Step 1
sports-injury-info.comRest. It seems obvious but the first and most important thing you can do is to rest the injured muscles. If you don't, you can cause further injury and prolong your recovery period. If you hurt your foot, put your feet up for a while.
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Step 2
hesfit.comIce. If you don't have ice you can use a frozen bag of vegetables to apply to the affected area. Ice reduces inflammation and pain caused by your pulled muscle. Don't apply the ice or frozen bag of vegetables to your skin. Use a towel or other cloth to act as a barrier for your skin.
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Step 3
walgreens.comCompression. If your injury seems serious or is causing you a lot of pain, you should go to your doctor. Your doctor may recommend a bandage wrap for the affected area. You can get them by prescription or over the counter at any pharmacy. Bandage your pulled muscle so that it doesn't cause pain but you feel pressure from the compression. Seek your doctors advice for further instructions if necessary or if you have questions about compression.
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Step 4
reliefdepot.comElevation. Elevate the affected area above your heart when you lie down or prop it up while sitting.
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Step 5
kasport.comAvoid jarring exercises that can reinjure your pulled muscles. If you pulled a muscle in your leg or foot, you shouldn't jog or run. If you are a regular exerciser, take it easy for a while. Switch to walking or biking. Let your muscles heal.
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Step 6
medicalook.comDepending on the area of the pulled muscle and how much you pulled it, you can expect recovery to take between 2 and 8 weeks.
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Step 7
calinepascale.comFor further relief, you can seek out the help of a massage therapist. Make sure the massage you are getting is a deep tissue massage.
