1. Time Out
To properly recover strained chest muscles, you must first take a break from the activity which caused it in the first place. Chest strains are most often caused by overworking during weight training, so put the dumbbells down until the muscles have healed. During the first 3 to 7 days after injury or during acute injury when heat and inflammation is present, you should limit activity as much as possible to prevent further damage. After the acute injury has subsided, you should perform gentle exercises, such as stretching, yoga, swimming or walking; however, heavy weight training should be avoided until healing is complete.
2. What's Water Got to Do With It?
Water is your most important treatment for strained chest muscles. When muscles become damaged, they release toxins which can cause stiffness and pain. Water will help to keep muscles lubricated and flush toxins from the body to promote healing and reduce pain. As a general rule, you should drink two glasses of water for every 50 pounds of body weight as therapy for strained chest muscles.
3. Feel Nice With Ice
During acute injury or 3 to 7 days following the initial injury when the muscles feel hot and are inflamed, apply ice packs every 3 or 4 hours for 15 to 20 minutes to help relieve pain, reduce inflammation and push toxins away from the injury. As your healing progresses and you begin to increase physical activity, applying ice after your workouts can help to prevent flare-ups of pain and inflammation as well.
4. The Healing Power of Heat
Heat should never be applied to an inflamed area, so avoid heat if your muscles already feel hot or inflammation is present. However, once the acute injury has passed, you can switch from ice to heat to help increase blood circulation and promote faster healing. Like ice, apply every 3 or 4 hours for 15 to 20 minutes. If inflammation seems to return with heat, use an ice pack as soon as you remove the heat. While ice is perfect for after your workouts, try using heat before beginning as you continue your recovery, helping to increase flexibility, loosen muscles and prevent further injury during physical activity.
5. Medicate Carefully
While there are many medications out there to treat strained chest muscles, take care when medicating for a muscle strain. While anti-inflammatories may be helpful during the first week or so, pain medication can mask the pain, creating temptation to overwork the muscles with activities that would otherwise be uncomfortable. To prevent further injury, take pain medication only if absolutely necessary.
