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Regardless of how active you are, no one is exempt from muscle strains. A muscle strain refers to damage to either the muscle itself or the tendons that connect muscles to bones. Tendons are the tissues that attach muscle to bone (tendon). A strain can range from a minor overstretch to a severe tear in the muscle or tendon. Muscle strains aren’t exclusive to athletes; you can strain a muscle by lifting something too heavy, like a box full of books or even an enthusiastic grandchild. Repetitive use of a single muscle or awkward movements, such as falling, reaching, or twisting your head too far or too quickly, can also lead to strains.
No matter the cause, it hurts—a lot. An injury like a muscle strain results in pain, swelling, and redness, all of which can be uncomfortable and disruptive. Most muscle strains can be managed at home or through physical therapy. However, in severe cases, surgery may be necessary to repair the torn muscle. Always consult your healthcare provider, who might recommend trying some of the following treatments to help your body heal.
Here are six treatments to help soothe a muscle strain:
1. Cold Therapy
Cooling down the affected area can help manage pain and inflammation. While inflammation is a natural part of the healing process, excessive swelling can slow recovery. Applying cold therapy soon after the injury occurs is ideal. Continue applying cold therapy several times a day for about 20-30 minutes each session. Options include:
- Ice or gel packs
- Cold-water baths
- Advanced cold therapy systems
In most cases, an ice pack is the easiest solution to access immediately after an injury. However, using a cold therapy system throughout recovery may offer additional benefits, as it provides consistent and uniform cold application to address both pain and inflammation.
2. Compression
Another effective method is applying pressure to the injured area. Compression reduces swelling and inflammation, which can alleviate pain and accelerate healing. You can achieve static compression with an elastic bandage or cloth wrap. Active compression, on the other hand, involves a pumping action or squeeze-and-release mechanism that offers added benefits, such as removing excess fluid from the injured area and improving oxygen-rich blood flow to promote tissue repair.
3. Massage
Massaging the affected muscle can help relax tight muscles and increase blood circulation, which aids in healing damaged tissues. Applying pressure also helps remove excess fluids and waste products left behind by the immune system after it processes damaged tissue. In fact, research suggests that massage shortly after an injury might even speed up muscle healing. If the area is too sensitive for direct massage, wait about a week and check with your doctor before proceeding. Gradually massaging the injury and surrounding muscles can help ease pain and improve mobility.
4. Heat Therapy
Once the initial swelling has subsided, heat therapy may provide relief. Heat therapy tools include electric heating pads, warm baths, hot cloths, or hot water bottles. Heat boosts blood flow, which can support healing. Alternating between hot and cold therapy can help reduce pain and swelling associated with muscle strains.
5. Physical Therapy
Staying active during recovery is essential to avoid weakening the surrounding muscles. Physical therapy can help strengthen muscles and promote healing while reducing the risk of future injuries. A physical therapist can guide you through stretching exercises to maintain flexibility and preserve your range of motion. In some cases, you may also engage in strengthening exercises to build supportive muscles, further minimizing the likelihood of re-injury.
6. Pain Relief Medication
Muscle strains can be extremely painful, especially if you’ve injured a major muscle group. Over-the-counter medications like aspirin or non-steroidal anti-inflammatory drugs (NSAIDs) can help alleviate pain and reduce swelling. For severe strains, your doctor might prescribe stronger pain relievers for a short period. Always discuss any new treatment plans with your healthcare provider first.
Avoid activities that could worsen the injury, even if pain medication temporarily eases discomfort. Allow your body the time it needs to heal properly.
Most muscle strains can be addressed at home using a combination of these methods. However, if pain persists beyond a few days or if you suspect a more serious injury, seek medical attention promptly. When consulting your doctor, consider asking about obtaining a prescription for Game Ready, an advanced active compression and cold therapy system designed to help you recover as efficiently as possible.
Endnotes:
- Muscle Strains. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507. Published April 27, 2019.
- Tendon. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21738-tendon. 2024.
- Muscle Strains and Sprains. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/22336-muscle-strains. October 11, 2022.
- Brazier Y. Heat and cold treatment: which is best? Medical News Today. https://www.medicalnewstoday.com/articles/29108.php. Published July 25, 2017.
- Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine. 2014;127(1):57-65. https://www.tandfonline.com/doi/abs/10.1080/00325481.2015.992719.
- Klaber I, Greeff E, O’Donnell J. Compressive cryotherapy is superior to cryotherapy alone in reducing pain after hip arthroscopy. Journal of Hip Preservation Surgery. Published online October 30, 2019:hnz048. doi:10.1093/jhps/hnz048.
- Krans B. Muscle strain treatment. Healthline. https://www.healthline.com/health/muscle-strain-treatment. Published December 8, 2015.
- Mahoney E. Chapter 15: Therapeutic modalities for tissue healing. In: Bellew JW, Michlovitz SL, Nolan TP Jr., eds. Modalities for Therapeutic Intervention. 6th ed. Philadelphia, PA: F. A. Davis Company; 2010. https://fadavispt.mhmedical.com/content.aspx?bookid=1932§ionid=141709490.
- Dallas ME. Massage right after muscle injury may boost healing. MedicineNet. https://www.medicinenet.com/script/main/art.asp?articlekey=159934. Published July 12, 2012.
- Ice versus heat. Fleet Feet Sports. http://fleetfeetmontgomery.com/resources/ice-versus-heat. Accessed May 10, 2019.
- Physical therapy for sprains and strains. UPMC HealthBeat. https://share.upmc.com/2014/03/physical-therapy-for-sprains-and-strains/. Published May 10, 2014.
- Harvard Health Publishing. Muscle strain. Harvard Health. https://www.health.harvard.edu/a_to_z/muscle-strain-a-to-z. Published December 2018.
- Leegwater NC, Willems JH, Brohet R, Nolte PA. Cryocompression Therapy after Elective Arthroplasty of the Hip. HIP International. 2012;22(5):527-533. doi:10.5301/HIP.2012.9761.