How to Treat Muscle Strains

Whether you are a trained athlete or a weekend warrior, at some point you will experience a muscle strain or injury. Muscle strains can happen during regular daily activities, as well. Knowing how to treat them is important.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Strained muscle
• Ice
• Elastic bandage
• Pillows

1. Many muscle strains are mild enough to treat at home, but always look for symptoms of a more severe muscle injury that will require the attention of a doctor. Symptoms of a severe muscle injury include:
   Significant swelling
   A popping sound during the injury
   Inability to walk
   Severe pain
   Fever
   Open cuts
   
   If your muscle injury is severe, seek medical attention. If you are convinced your muscle strain or injury is mild enough to treat at home, you will need to follow what is known at the RICE formula:

2. Rest the muscle.
   
   Do not try to do additional activities, especially if they involve lifting or apply weight to the strained muscle. Do not try to 'just walk it off.' Activities that use the injured muscle should not be attempted until the pain has gone away and the muscle has had a chance to heal.
   
   Resting the injured muscle may require the help of braces, splints or slings, which will give support instead of the muscle trying to do the work itself.

3. Ice the muscle.
   
   Applying ice early will help reduce the swelling and local bleeding in the area of the muscle injury and will shorten the healing time.
   
   Ice a muscle injury for 20 minutes every hour while you are awake during the first 24-48 hours.

4. Compression on the muscle.
   
   Compression provides support for the muscle and helps to decrease the swelling.
   
   Firmly, but gently, wrap an elastic bandage around the injured area. Do not wrap it so tight that you produce a tourniquet effect and cut off the blood flow.

5. Elevate the muscle.
   
   Elevation will reduce the swelling and help alleviate throbbing by directing blood away from the muscle injury.
   
   If the injury is to an arm or leg, use pillows to elevate the muscle above your heart.
   
   If a muscle that is not easily elevated is involved, such as when dealing with a back injury, lie down and use pillows to prop up the area.

Tips & Warnings

• Muscle strains and injuries are painful. Use over the counter anti-inflammatory pain relievers, such as aspirin or ibuprofen, to reduce the pain and help you relax.
• Do not apply ice directly to bare skin. Always use a towel or other form of barrier. If you do not have ice or an ice pack, use a bag of frozen vegetables.
• If you use frozen vegetables in place of an ice pack, the vegetables can be refrozen and used again for applying ice. However, do not use them for eating once you have done so.

Resources

• Need an ice pack for your muscle injury? Learn How to Make a Homemade Slushy Ice Pack.

[ginamichellesat]

on 8/9/2009 5 stars on How to Treat Muscle Strains!!

[edieness]

on 8/8/2009 Good tips.

[godfather25]

on 8/3/2009 Very good article on treating muscle strains.

[vin435]

on 7/21/2009 Good job, very helpful

[vintage]

on 7/14/2009 thanks for the info. good to know 5*