1. Prevention
The most important thing to consider when talking about sports injuries is not treatment, but prevention of injury to begin with. Visit you doctor before beginning a new exercise program. Any new activity can stress your body. If you have undiagnosed heart disease or other conditions, you should modify your exercise accordingly. Your doctor can let you know what your limits might be and suggest an appropriate amount of exercise for you. When starting a fitness program, many people have lots of enthusiasm initially. It's important to take baby steps as you enter a new regimen. Begin moderately and gradually build upon this. Of course, stretching before and after movement programs is the single best way to prevent minor fitness injuries like strains, sprains and pulled muscles. Follow your stretching with a good warm up. Your body is an organic oven and needs to be preheated, too. A proper, gradual warm up goes a long way to prevent injuries. The warm up can consist of walking, jogging or simply doing any activity that conjures a moderate heart rate for five to 10 minutes.
2. Ice Man Cometh
If you do sustain an injury, the best way to treat muscle injuries at home is with a cold compress. An ice pack purchased at a super market, the cooling rubs available at any drugstore and even the traditional Zip-Lock with ice cubes will do fine. Apply the compress to the injured muscle for no more than 10 minutes. Remove the compress until the area returns to normal body temperature, then repeat a few times. After a couple days, the pain will subside, and then it is OK to apply heat.
3. Get a Massage
While many think of massages as the terrain of the overindulgent or wealthy, the truth is, a massage can do wonders for muscle injuries. First, a massage will restore blood flow to the site of the injury, which is necessary for muscle fibers to begin repairing themselves. But more importantly, massage can also break up damaged tissue in the muscle so that the chances of a re-injury diminish.
4. Sleep on It
Another important remedy for a sports injury, such as a sprain, train or pulled muscle, is simply to rest. Evidence suggests that exercising when inadequately rested is the cause of many sports and fitness related injuries in the first place, so if you sustain one, rest will also be your first volley in the battle back to wellness.
5. Listen to Your Body
If you experience any sharp pain, weakness or lightheadedness when you return to your exercise regimen, pay attention. This is your body's signal that something is still not healed, and you should stop. Never push through pain, as this will only lead to re-injury.
