Logan Steele
Muscle sprains are a common orthopaedic condition, often caused by overexertion, unexpected blows, or stretching a muscle too far. They can be painful and limit movement, sometimes requiring surgery. To relieve pain and reduce swelling, the RICE method is often recommended: Rest, Ice, Compression, and Elevation. Over-the-counter pain relievers can also help, and anti-inflammatory medication can reduce inflammation. In more serious cases, a doctor should be consulted to prevent further injury.
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What You'll Learn
Rest the injured area
Resting the injured area is crucial for muscle sprain recovery. Relative rest is recommended, which involves avoiding activities that significantly increase pain but remaining gently active otherwise. This balance is important, as overtraining can lead to muscle strain, while undertraining can result in low flexibility and strength, making muscles susceptible to strain during ordinary use.
When a muscle is strained, its fibres are stretched beyond their limit and tear apart, triggering an immune reaction called inflammation, which results in swelling, redness, and tenderness. Resting the injured area helps to alleviate this inflammation and manage pain. It is recommended to stop the activity that caused the sprain and rest the affected area as soon as possible after the injury to promote quick recovery.
For lower-body injuries, crutches can be used to keep weight off the injured muscle and aid in resting it. Additionally, the injured area should be raised above the level of the heart whenever possible to aid in reducing swelling. This can be done by elevating the injured area with pillows or other supports.
Resting the injured muscle is particularly important during the first few days of recovery, after which gentle movement can be reintroduced. This can include gentle exercises and stretches to help regain strength and range of motion. It is important to listen to your body and not push yourself too hard or too soon, as this can lead to further injury.
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Use ice packs
Ice packs are a great way to relieve muscle sprains. They are especially useful for new injuries, like sprains and strains, helping to dull pain, minimise swelling, and expedite the recovery process.
To make your own ice pack, fill a plastic, sealable bag with ice and partially with water. Squeeze the air out of the bag before sealing it. Then, wrap the bag in a damp towel and place it on the affected area. It is important to not apply ice directly to the skin. Place the ice pack on the sprain for up to 20 minutes at a time, multiple times a day if needed. This will help to reduce swelling and inflammation, as well as numb the affected area to reduce pain and tenderness.
The RICE (Rest, Ice, Compression, and Elevation) method is a well-known and effective treatment for muscle sprains. After suffering an acute injury, rest is important to give your body time to heal. In addition to icing the injury, compression and elevation of the affected area can also help to reduce swelling and expedite recovery.
It is recommended to only use ice for the first three days following an injury. After this, heat therapy may be more beneficial to increase blood flow to the area.
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Take anti-inflammatory medication
Non-steroidal anti-inflammatory drugs (NSAIDs) are a common medication used to relieve muscle sprains. NSAIDs work by reducing inflammation, pain, and fever. They are available as over-the-counter medications and prescription-strength tablets, capsules, gels, creams, and suppositories. Some common NSAIDs include Ibuprofen (Motrin, Advil), Naproxen (Aleve), and Aspirin (Bayer, St. Joseph).
NSAIDs can be effective for relieving muscle pain, but it is important to consider potential side effects and health risks. They should be taken with food, preferably a full meal, to reduce the risk of developing stomach ulcers. People with certain health conditions should avoid taking NSAIDs, including those with stomach ulcers, gastrointestinal bleeding, kidney disease, liver disease, GERD (chronic acid reflux), Crohn's disease, ulcerative colitis, unmanaged diabetes, high blood pressure, bleeding disorders, heart failure, or a history of stroke or heart attack. Pregnant individuals or those planning to become pregnant should also refrain from taking NSAIDs.
Additionally, it is important not to exceed the recommended dosage for NSAIDs to prevent an increased risk of side effects. The most common side effects are gastrointestinal symptoms such as bloating, stomach pain, nausea, vomiting, and constipation. Other side effects may include lightheadedness, balance issues, and difficulty concentrating. If these symptoms persist or worsen, it is important to consult a healthcare provider.
While NSAIDs can effectively reduce pain and inflammation, they may slow down the body's natural healing process. This is because the inflammatory response plays a crucial role in repairing and rebuilding injured muscles. By inhibiting inflammation, NSAIDs can interfere with the removal of damaged cells and the formation of new cells, potentially compromising the overall healing process. Therefore, it is essential to weigh the benefits of pain relief against the potential negative impact on recovery when considering taking NSAIDs for muscle sprains.
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Elevate the injury
Elevating the injured area is a key part of the RICE (Rest, Ice, Compression, Elevation) method, which is recommended for the first few days of recovery from a sprain or strain. Elevation can help to reduce swelling and allow fluid to flow back toward the heart. This is particularly important for lower limb injuries, as it can help the body to drain fluids that might accumulate around the area, causing swelling. For example, if you’ve hurt your knee, try sitting down with your knee raised on a low footstool.
It is recommended that you keep the injured area elevated as much as possible during the first 2 to 3 days after a sprain or strain. This can be done by keeping the injured area raised on a pillow. This will help to prevent swelling, and it is also recommended that you try to avoid heat (such as hot baths and heat packs), alcohol, and massages for the first couple of days.
Elevation is an important step in the RICE method, which is a well-known and effective way to relieve pain and start the healing process after a muscle sprain or strain. It is important to follow the RICE method in conjunction with other treatments, such as taking medication to control pain and reduce swelling or inflammation.
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Use a compression bandage
A compression bandage is a stretchy bandage that you wrap around a sprain to apply gentle pressure. It is a common item in a first aid kit and is often used as part of the RICE (Rest, Ice, Compression, Elevation) therapy method. It helps to reduce pain and swelling by restricting blood flow and limiting fluid accumulation at the injury site.
To use a compression bandage correctly, start by choosing the right-sized bandage for the body part you are treating. The bandage should be tight enough to feel snug but not so tight that it causes pain, discomfort, numbness, or tingling. These are signs that the bandage is too tight and may be cutting off circulation, so it needs to be loosened. Before applying the bandage, make sure to wash your hands thoroughly to prevent introducing bacteria to the wound. If your bandage isn't already rolled up, roll it up with the start of the roll facing up. Keep the limb in a neutral position and begin wrapping at the farthest end of the limb, overlapping the edges by approximately one inch with each rotation. Once you've finished wrapping, secure the end with clip fasteners or tape.
It's important to note that a compression bandage should only be used for 24 to 48 hours after an injury. If you experience severe pain, discolouration, numbness, continuous swelling, pus, or drainage, seek medical attention promptly.
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Frequently asked questions
A muscle sprain is when you damage a muscle or the tendons attached to it. This can be caused by overstretching or tearing a muscle or tendon, or by pushing your body beyond its normal limit.
Symptoms include pain, tenderness, spasms, limited movement, bruising, swelling, warmth over the injury site, and abnormal skin coloration.
Mild sprains can be treated at home using the RICE method: Rest, Ice, Compression, and Elevation. Over-the-counter anti-inflammatory medication can also help with pain and reducing inflammation.
If you experience severe pain or discomfort that lasts longer than 24 hours, or if you notice severe bruising or discolouration, you should see a doctor. You should also seek medical attention if you hear a popping sound at the time of injury, or if you experience any numbness or tingling.
Muscle sprains can be prevented by warming up before physical activity and maintaining flexibility through practices like active stretching or pilates.
