Muscle strains occur when the fibers of your muscles become stressed beyond their limits and stretch or tear. The more muscle fibers that become damaged, the more severe the muscle strain. In extreme cases, a muscle strain can result in partial or complete tears of a muscle. But many strains are just minor, temporary injuries that do not require a doctor's attention. In these situations, you can often apply treatments at home to aid the muscle's healing processes, relieve pain and return the muscle to a normal functioning state faster.
Step 1
Take a few days off from your exercise routine to let the muscle recover. If you exercise a strained muscle before it heals, it is at a much greater risk of worsening.
Step 2
Take non-steroidal anti-inflammatory drugs, or NSAIDs, to reduce inflammation and relieve pain in the muscle.
Step 3
Apply ice to the injured muscle four times daily for 15 to 20 minutes at a time. Wrap the ice or cold pack in a washcloth to keep the ice from damaging the skin and giving you frostbite. Ice will reduce swelling and pain in the location.
Step 4
Elevate your muscle whenever possible to reduce swelling in the location.
Step 5
Stretch the muscle lightly when the pain subsides. Stretching will help prepare the muscle for exercise and restore its elasticity. Perform stretches for no more than 10 seconds at a time, and do not push yourself to the point of pain. Stretch up to four times daily.
Tips and Warnings
- If muscle pain is severe, or if your muscle strain does not improve after three days of at-home treatment, contact your doctor --- you may have suffered a serious strain requiring medical attention.
