Muscle strains are often the result of overuse or misuse such as with a sports or exercise injury. Symptoms include pain and swelling at the site of the injury, as well as stiffness and loss of mobility. In most cases, a pulled muscle will heal on its own with proper rest and care, according to the Mayo Clinic and American Red Cross. The most effective treatment involves an anagram known as RICE: Rest, Ice, Compression and Elevation.
Step 1
Rest the injury. For example, if you have a muscle strain in your leg, walk as little as possible and consider using crutches to avoid walking. For an injured arm or shoulder, you might want to use a sling. For a neck injury, consider a neck brace to help support the weight of your head.
Step 2
Wrap the injury with an elastic bandage. Elastic bandages provide compression, which encourages blood flow and helps reduce swelling, according to the American Red Cross. The elastic bandage also helps stabilize the injury.
Step 3
Apply ice to the injury for 20 minutes several times a day. Ice reduces inflammation and helps relieve pain, notes the Mayo Clinic. Wrap the ice pack in a towel to avoid frost bite.
Step 4
Take over-the-counter non-steroidal anti-inflamatory drugs, or NSAIDs, such as ibuprofen or naproxen sodium. According to the Mayo Clinic, NSAIDs reduce inflammation and relieve pain associated with a muscle strain.
Step 5
Elevate the injury at or above heart level, if possible. Elevating the injury encourages blood flow away from the injury which flushes wastes and reduces inflammation. If you cannot raise the injury above heart level, raise the injury as much as possible -- by propping your leg on another chair while sitting at your desk.
Step 6
Do gentle stretching once the acute pain has passed. Hold the stretch for up to 20 seconds and repeat each stretch two times.
Tips and Warnings
- If the pain does not improve within a week, or becomes more severe, contact your physician.
Things You'll Need
- Elastic bandage
- Ice pack
- Crutches (optional)
- Splint (optional)
- Sling (optional)
- Knee brace (optional)
- Over-the-counter NSAIDs
References
- Mayo Clinic: Sprains and Strains
- "American Red Cross First Aid and Safety Handbook"; Kathleen A. Handal; 1992
