If you strain/sprain a muscle, do you heat it or cool it? Do you rub it or stretch it or both? etc.
Last edited by Questor; 10-30-2007 at 08:16 AM.
within the first 24-48 hours...Rest Ice Compression Elevation
Apply ice for only 10 minutes at a time.
i always thought it was
20 min cold/20 min heat
I alternate between gentle movements/stretches and icing the area for no more than 10 minutes at a time.
do you alternate heat?
i have also heard that it is best to heat in the AM and ice in the PM... legitimate?
The standard treatment for soft tissue injury is RICE as explained above. An antiinflammatory regimen of 800 mg ibuprofen 3 times a day for a week or two will help as well. Don't go above that dose or you're liver will be pissed. If you have access to Celebrex (celecoxib) that might be better than the ibuprofen.
Stretching the area very lightly, massaging the area, and applying heat are ok too but the above is more important. You really have to get that inflammation down to heal up fast. Depending on how bad the strain is it could take weeks. If you have any bruising associated with the strain or pull definitely lay off it for awhile.
Hope this helps and good luck.