6 treatments for a muscle strain
Sausport Blog
A muscle tear or stretch results in a muscle strain. Many injuries — falls, sudden impacts and others — can cause strain in the muscles. Whatever the cause of the muscle strain, it is painful and inconvenient. Knowing how to treat the pain and swelling can help you recover faster.
Six options to help treat a muscle strain
1. Cold therapy
When a muscle is strained, even with a mild strain, the fibres in the tissue are damaged. This can cause immediate pain, inflammation in the muscle tissue and swelling in the affected area. Applying cold to the injury can help combat these symptoms, ideally as soon as possible after it occurs. Keep applying cold several times a day, for 20 to 30 minutes at a time. Some of the methods you can use are:
- Cold gel packs
- Cold water baths
- Cold therapy systems
In most cases, a cold gel pack is the most readily available solution after an injury. However, using a cold therapy system – such as the Game Ready – can help the recovery process since it applies continuous, uniform cold to help treat both pain and inflammation.
2. Compression
Another way to help treat a strained muscle is by applying pressure to the affected area. Compression helps reduce swelling and inflammation, which can intensify pain and delay healing. You can use static compression with an elastic bandage to apply consistent pressure and help prevent further swelling. Active compression, which creates a pumping action, can provide additional benefits, helping the body remove excess fluid from the injured area and increasing the flow of freshly oxygenated blood needed for tissue repair and healing.
3. Massage
Therapeutic massage helps loosen tight muscles and increase blood flow to help heal damaged tissue. Applying pressure to the injured muscle tissue also helps remove excess fluid and cellular waste. A 2012 study found that massage immediately after an injury can even speed up muscle healing. If the area is too sensitive for massage, wait about a week and ask your doctor. Then start massaging the injury and the surrounding muscles to help with pain and improve range of motion.
4. Heat therapy
A Heat therapy can help relieve pain once the initial swelling has gone down. You can apply therapeutic heat with:
- Electric heating pads
- Hot baths
- Warm cloths
- Hot water bottles
Heat also increases blood flow, which can promote healing. You can alternate hot and cold therapy to help reduce the pain and swelling caused by a muscle strain.
5. Physiotherapy
During recovery from a muscle strain, it is good to stay active to avoid weakening the surrounding muscles. Physiotherapy can help promote muscle strength and healing, reducing the risk of recurrence. A physiotherapist can show you stretching exercises that can help you maintain flexibility and range of motion. In some cases, you may also do strengthening exercises to reinforce the supporting muscles and thus reduce the risk of another muscle strain.
6. Pain medication
Muscle strains can be quite painful and, if you have injured a major muscle group, can affect your ability to carry out daily activities. You can relieve the pain with over-the-counter medication, which can also help reduce swelling. For more severe muscle strains, consult your doctor.
Most muscle strains can be treated at home with a combination of the methods above. If the pain does not ease after a few days or if you are worried about a more serious injury, it is always a good idea to seek medical care from a professional.
SOURCE
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