If you have a pulled muscle, or muscle strain, there are several things you can do to help it heal. Here are some tips from various sources:
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Rest: Rest the muscle for a few days or until your doctor gives you the okay. Avoid activities that cause pain, swelling, or discomfort.
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Ice: Apply ice to the injury for 20 minutes each hour while awake. Ice is a very effective anti-inflammatory and pain reliever. Small ice packs, such as packages of frozen vegetables or water frozen in foam coffee cups, applied to the area may help decrease inflammation.
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Compression: To help stop swelling, compress the area with an elastic bandage until the swelling stops. Dont wrap it too tightly or you may hinder circulation. Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area.
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Elevation: Elevate the injured area above the level of your heart, especially at night, which allows gravity to help reduce swelling.
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Pain relief: Anti-inflammatory medicines such as ibuprofen, naproxen, or acetaminophen (Tylenol) can help reduce pain and swelling.
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Stretching: Gentle stretching to the area can be beneficial, but the key is to keep it gentle. Avoid any prolonged sitting, bending, heavy lifting, twisting, or driving.
It's important to note that if you still have pain after 24 hours of at-home treatment, you should consult with your doctor. Additionally, if you have a lot of swelling with the muscle strain or can't move your arms, legs, or joints, you should seek medical help right away.
