Content

• Steps
• Advice

A muscle strain is a muscle strain that gets too much from physical activity, leading to swelling and pain. Muscle strains are common injuries and can be treated quite effectively at home. You can learn to take care of tense muscles and know when to get medical attention.

Steps

Part 1 of 3: Instantaneous muscle tension relief

1. 

   Let your muscles rest. When muscles are tense, stop activities that cause them to strain. Tensions are actually tears in muscle fibers and if you exert yourself, these tears can grow and lead to serious injury.
   • Based on the severity of the pain. If muscle tension occurs while running or playing sports and you have to stop working to regain breath due to severe pain, it is best to rest for the rest of the game.
   • Take a few days to recover from your tension, before going back into activities that cause tension again.

2. 

   
   
   Apply ice. Applying ice can help reduce swelling and ease pain. Put ice cubes in a large food bag. Wrap a thin towel around to protect your skin from damage caused by direct ice. Place an ice pack on the sore muscle for about 20 minutes, several times a day until the swelling subsides.
   • A bag of frozen peas or other vegetables works just as well as an ice pack.
   • Avoid using heat as heat does not reduce inflammation caused by muscle tension.

3. 

   
   
   Wrap a bandage. Wrapping around a stretched site can help reduce inflammation and help prevent further injury. Use an elastic bandage to wrap around your arm or leg (loose bandage).
   • Do not wrap too tightly to avoid blocking circulation.
   • If you don't have an elastic bandage, you can cut the old pillowcase into a long strip and wrap it around where the tension is.

4. 

   
   
   Muscle enhancement. Raising the inflamed area can help reduce swelling, while also giving the muscles the right rest to heal.
   • If there is muscle tension in your lower legs, you can put your foot on a footrest or chair while sitting.
   • If you have muscle tension in your arm, you can use a strap to support it to rise.

5. 

   Take a pain reliever. Nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin or ibuprofen help relieve pain and help you move more easily during muscle tension. Be careful not to exceed the recommended dose and do not give aspirin to children. advertisement

Part 2 of 3: Knowing when to need medical treatment

1. 

   Watch for pain. Take care of tight muscles for a few days by resting them and applying ice. However, if the severe pain does not go away, seek medical attention immediately. It could be a serious injury that requires medical attention.
   • If it is determined that your injury requires additional care, your doctor may give you a crutch or a bandage to help your tight muscles rest. In addition, your doctor can prescribe strong pain relievers.
   • In rare cases, muscle strains need to be treated with physical therapy or surgery.

2. 

   Seek medical attention if other symptoms are involved. Sometimes muscle tension is caused by something other than overexertion. If you think that you are experiencing muscle tension due to physical activity but experience the following other symptoms, it's best to see your doctor:
   • Signs of infection such as itching, red, and swollen skin.
   • The bite was where the pain was.
   • Poor circulation or numbness where pain is felt.

3. 

   Seek immediate care if symptoms are severe. If your muscle aches are accompanied by any of the following serious signs, see your doctor immediately or go to the emergency room to determine the cause:
   • The muscle feels too weak.
   • Shortness of breath or dizziness.
   • Neck stiffness and fever.
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Part 3 of 3: Prevent muscle tension

1. 

   Starting up. Muscle tension occurs when the muscle is stretched excessively, usually from exertion before you start it properly. Take time to relax and warm your muscles before engaging in physical activity.
   • If you enjoy running, take a short jog before sprinting or speeding.
   • If you are playing sports, do a slow jog, pitch, or gentle Calisthenics before you enter the game.

2. 

   Strength training. Incorporating weight lifting and other strength training exercises into your exercise routine can help reduce the risk of muscle tension during activity. Do free weights at home or in the weight room at the gym to build strong, strong central muscles and keep muscles supple.

3. 

   Know when to stop. It is easy to be attracted to the moment you start a physical activity and thereby force yourself to continue, even if pain in your lower leg or arm warns you to stop. Remember that putting pressure on a stretched muscle only makes the problem worse. If it causes a deep tear, you may not be able to participate in any match for the rest of the season. advertisement

Advice

• Try using hot / cold massage oils to ease the pain. The oil doesn't help reduce swelling, but it will help your muscles feel better.
• After the swelling subsides, you can use a hot compress to warm your muscles before exercising.
• Take a warm bath.
• Place the heating pad on the tension muscle to relieve the pain.
• Do a deep massage to relieve muscle spasms, but only massage after 48 hours of injury.