1. Ice It
After soft tissues are injured, an inflammatory response begins to start the healing process. Nutrient-rich fluids flood the damaged tissues in the neck, causing swelling around the site of injury. This swelling can cause almost as much discomfort as the injury itself, as the skin stretches to accommodate the excess fluid. Ice is an anti-inflammatory and can help to reduce the swelling, as well as numb the skin and tissues at the injury site. Apply an ice pack or a bag of frozen peas wrapped in a dish towel to the neck, and keep it there for as long as you can tolerate. You may also want to take an oral anti-inflammatory for extra benefit.
2. Wear a Neck Brace
After a soft tissue injury in the neck, it is important to allow the area to heal sufficiently before resuming everyday tasks. Often, this is not possible unless the injured site is immobilized. Using a soft or firm cervical collar around the neck keeps it aligned and in an optimal position for healing and allows you to perform most of your daily routine safely. Keeping the neck immobile during this stage prevents further injury caused by excessive movement. Finally, by wearing a neck brace after a soft-tissue injury, you decrease the risk of pain associated with movement of damaged tissues. Many soft collars are available for purchase in medical supply stores, while others may require a doctor's prescription. Wear time will vary depending on your degree of injury.
3. See a Physical Therapist
Muscle spasms are common after a soft-tissue injury occurs in the neck. This is because the muscles in and around the injured area are often overstretched from the initial trauma. A physical therapist is skilled in stretching techniques that can relax muscles in spasm and can teach you to perform these stretches on your own. PT's can also use treatment modalities, such as ice and massage, to reduce swelling and to decrease the risk of scar tissue formation. When scars form in soft tissue following a neck injury, they can continue to cause pain and discomfort long after the initial injury has healed.
4. Exercise
As soon as you have healed enough and are cleared by your doctor, start an exercise program. Weak neck muscles can make you more prone to soft-tissue injuries in the future. An exercise program will help build up strength in the muscles of the neck and upper back, reducing the risk of re-injury in the future.
