How to Care for Pulled Muscle Sports Injuries
Muscle strains in sports typically occur when the muscle is overused. The individual usually experiences swelling and stiffness to the area. The most popular method for treating muscle strains deals with the anagram "RICE" which stands for rest, ice, compression and elevation.
- Rest the area. For instance, if the leg happens to be the affected area, try to stay off the leg as much as possible. Use crutches to keep from walking on the leg. If the affected area is the arm, a sling can be used. If it is a neck strain, then the neck can be put in a brace to stabilize it.
- Wrap the affected area. If applicable, apply an elastic bandage wrap to the area. This stabilizes the area, increases blood flow and reduces swelling.
- Apply ice to the area. Use an ice pack or place a tray of ice cubes in a Ziploc bag and apply it to the affected area. Ice will help reduce swelling and alleviate pain. This should be done for at least two or three times during the day at 15-minute intervals. Make sure to wrap a towel around the ice pack to prevent frostbite.
- Take pain medication. The best pain reliever for a muscle strain is an over-the-counter anti-inflammatory like ibuprofen.
- Elevate the affected area. The affected area should be raised above heart level. For example, if the leg is injured, prop it up on a chair or place several pillows underneath it. This allows the blood flood to leave the affected area, thus reducing the swelling.
- Stretch the affected area. This should only be done once the swelling and pain has subsided. Hold the stretch for 30 seconds at a time, several times daily.