Apply ice packs to the affected area for 15-20 minutes at a time, several times a day, to reduce swelling and pain. Rest is crucial; avoid activities that aggravate the strain.
Gentle stretching and range-of-motion exercises, as recommended by a physical therapist, can help improve flexibility and reduce stiffness. Avoid overexertion.
Over-the-counter pain relievers like ibuprofen or naproxen can manage pain and inflammation. Follow package directions carefully.
Consider using a compression bandage to support the injured muscle and minimize swelling. Ensure the bandage isn’t too tight.
Elevate the injured area above your heart whenever possible to further reduce swelling. This simple step can make a noticeable difference.
Seek medical attention if you experience severe pain, inability to bear weight, numbness or tingling in the affected area, or if symptoms don’t improve after a week of home treatment. A doctor can properly diagnose the injury and recommend appropriate treatment.
Physical therapy may be necessary for more serious strains. A physical therapist can create a personalized rehabilitation program to help you regain strength and function.
