Treating Muscles Strains at Home

Whether you are a trained athlete or a weekend warrior, at some point you will experience a muscle strain or injury. Muscle strains can happen during regular daily activities, as well. Knowing how to treat them is important.

Many muscle strains are mild enough to treat at home, but always look for symptoms of a more severe injury that will require the attention of a doctor. Symptoms of a more severe injury include:
Significant swelling
A popping sound during the injury
Inability to walk
Severe pain
Fever
Open cuts

If you are convinced your muscle strain or injury is mild enough to treat at home, you will need to follow what is known at the RICE formula:

Rest the muscle. Do not try to do additional activities, especially if they involve lifting or apply weight to the strained muscle. Do not try to 'just walk it off.' Activities that use the injured muscle should not be attempted until the pain has gone away and the muscle has had a chance to heal. Resting the injured muscle may require the help of braces, splints or slings, which will give support instead of the muscle trying to do the work itself.

Ice the muscle. Applying ice early will help reduce the swelling and local bleeding in the area of the injury and will shorten the healing time. Ice the injury for 20 minutes every hour while you are awake during the first 24-48 hours. Do not apply ice directly to bare skin. Always use a towel or other form of barrier. If you do not have ice or an ice pack, use a bag of frozen vegetables. The vegetables can be refrozen and used again for applying ice, but do not use them for eating once you have done so.

Compression on the muscle. Compression provides support for the muscle and helps to decrease the swelling. Firmly, but gently, wrap an elastic bandage around the injured area. Do not wrap it so tight that you produce a tourniquet effect and cut off the blood flow.

Elevate the muscle. If the injury is to an arm or leg, use pillows to elevate the muscle above your heart. If you have injured an muscle that is not easily elevated, such as a back muscle, lie down and use pillows to prop up the area. Elevation will reduce the swelling and help alleviate throbbing by directing blood away from the injury.

Muscle strains and injuries are painful. Use over the counter anti-inflammatory pain relievers, such as aspirin or ibuprofen, to reduce the pain and help you relax.

There is no reason to buy expensive ice packs to have on hand in case of an injury. You can make your own 'slushy' ice pack, like the ones professionals use, by mixing the following:

2 cups water
1 cup rubbing alcohol

Put the mixture into a freezer bag with a zipper close, then place it zipper side down into a second, larger bag to prevent leaking. Stick the mixture in the freezer. Once frozen, you will have a reusable slushy ice pack. Replace the bags if they begin to leak or show signs of wear.

Rubbing alcohol is toxic and cause brain damage or death if ingested. If you will be using the slushy ice pack on or around children, you may want to make a less toxic version of the mixture:

2 cups water
1/3 cup vodka

If the mixture freezes harder than you would like, allow the ice to melt a bit, then add more vodka. It will not freeze as hard the next time.