How to Treat Muscle Strains

Rest the muscle. When you experience a muscle strain, it is crucial to stop any activities that are causing the strain. A muscle strain is essentially a tear in the muscle fibers, and continuing to exert force can worsen the injury and lead to more severe damage.

• Consider the level of pain. If the strain happens during running or sports and you need to stop to catch your breath due to severe pain, it's best to sit out for the remainder of the activity.
• Allow a few days of recovery before resuming activities that may strain the muscle.

Apply Ice. Applying ice can help reduce swelling and relieve pain. Place ice cubes in a large food storage bag. Wrap a thin towel around it to protect your skin from direct ice contact. Apply the ice pack to the affected muscle for about 20 minutes at a time, repeating several times a day until the swelling decreases.

• Frozen peas or other vegetables work just as effectively as ice cubes.
• Avoid using heat, as it does not help reduce inflammation caused by a muscle strain.

Wrap the affected area. Wrapping the strained muscle can help reduce inflammation and prevent further injury. Use an elastic bandage to wrap the affected arm or leg (loosely).

• Don’t wrap too tightly to avoid restricting blood flow.
• If you don’t have an elastic bandage, you can cut an old knee sock into a long strip and wrap it around the strained muscle.

Elevate the muscle. Raising the affected area can help decrease swelling and allow the muscle to properly rest and heal.

• If the strain is in your calf, you can place your foot on a footrest or chair while sitting.
• If the strain is in your arm, you can use a sling to keep your arm elevated.

Take pain relievers. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aspirin or Ibuprofen can help reduce pain and make it easier to move the affected muscle. Be sure not to exceed the recommended dosage, and avoid giving Aspirin to children under 12 years old.

Monitor the pain. Take care of a strained muscle by allowing it to rest and applying ice for a few days. However, if the pain is severe and does not subside, it's essential to seek medical attention immediately. It could be a serious injury requiring professional care.

• If the injury requires further care, your doctor may provide crutches or a brace to help the strained muscle rest. They may also prescribe stronger pain relievers.
• In rare cases, muscle strains may need to be treated with physical therapy or surgery.

See a doctor if other symptoms arise. Sometimes muscle strains are caused by factors other than overexertion. If you suspect you have a strain from physical activity but notice any of the following symptoms, it’s best to consult a doctor:

• Bruising
• Swelling
• Signs of infection such as itching, redness, and swelling.
• A bite at the site of pain.
• Poor circulation or numbness at the site of pain.

Seek immediate care if symptoms are severe. If muscle pain is accompanied by any of the following serious signs, you need to see a doctor right away or head to the emergency room to identify the cause:

• Muscle weakness.
• Shortness of breath or dizziness.
• Stiff neck and fever.

Warm up. Muscle strain occurs when the muscle is overstretched, often due to pushing yourself too hard before warming up properly. Therefore, it’s important to take time to stretch and warm up your muscles before engaging in any physical activity.

• If you enjoy running, start with a light jog before sprinting or speeding up.
• If you’re playing sports, jog slowly, juggle the ball, or do light calisthenics before entering the game.
• Use a massage roller to stretch the muscles in your legs, back, and shoulders. This will help warm up your body more effectively.

Keep your body hydrated by drinking 8-11 cups of water daily. Dehydration increases the risk of muscle strains. It's important to drink water consistently throughout the day, including during exercise. Don’t wait until you feel thirsty to drink, as that means your body is already dehydrated.

• If you exercise intensively, you will need to drink more water. Sports drinks can also be consumed, as their electrolytes help reduce the risk of muscle strain.

Strength training. Incorporating weightlifting and other strength exercises into your workout routine can help reduce the risk of muscle strain during physical activity. Free weights at home or a gym’s weight room can help build a solid, healthy core and keep muscles flexible and strong.

Know when to stop. It's easy to get carried away at the start of physical activity and push yourself to keep going even when pain in your calves or arms signals that you should stop. Remember, putting pressure on a strained muscle will only worsen the situation. If a deep tear occurs, you might not be able to participate in any activities for the rest of the season.

• Try using a hot/cold massage oil to soothe the pain. While the oil doesn’t reduce swelling, it will make your muscles feel better.
• Once the swelling subsides, you can apply heat to warm up the muscle before exercise.
• Take a warm bath.
• Apply a heat pack to the strained muscle to relieve pain.
• Deep tissue massage can help relieve muscle spasms, but only do so after 48 hours from the injury.