For instance, if the strained muscle is in your arm or chest, avoid picking up anything heavy. Try resting the muscle for at least 2-3 days, then do a few minutes of light activity to see how you feel. If you’re still experiencing pain, rest a little longer.
Prolonged bed rest can actually make your symptoms last longer, delaying recovery. [4] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
If you have to sit in a desk at school, ask your teacher if you can use a small stool or chair to prop your leg on while it’s healing.
You may need to put a towel between the heat source and your injury to protect your skin. Check the skin under the heat source every few minutes to make sure it isn’t getting too hot. If you’re experiencing a lot of pain and swelling, you can alternate the heat with an ice pack, which will reduce pain and swelling. [7] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
Call your doctor if you have any question about whether it’s safe for you to take NSAIDs due to other health issues, such as a recent bout of flu or chicken pox, or medications you’re taking. You can also take acetaminophen if that’s all you have on hand, but it will only help with the discomfort, not the swelling. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Don’t give aspirin to a child under the age of 12. [10] X Research source
Serious muscle strains will result in the loss of function in that muscle and may require surgery.
Another symptom of a possible fracture is pain that feels like it’s directly over a bone.
If necessary, your doctor can also provide a referral for physical therapy. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source
It is also a good idea to spend a few minutes stretching each day, even if you aren’t planning to work out.
For instance, if you’re lifting weights, start with an amount you know you can lift. Do a few reps at that weight, then add more weight very gradually. If you are recovering from pushing yourself too hard, yoga can be a great practice to help facilitate your recovery. [17] X Expert Source Scott Anderson, MA, ATC, SFMA, DNSPSports Medicine & Injury Prevention Specialist Expert Interview. 24 March 2020.
It is also important to avoid overreaching and sudden twisting motions.
