Remedies for Pulled Muscles

If you're physically active, chances are that you'll experience a pulled muscle at some point during your exercise program. Most of the time these muscle strains heal quickly with rest and home treatment, but you may need to visit your doctor if symptoms don't improve within a few days.

R.I.C.E.

• For most pulled muscles, the well-known R.I.C.E. (rest, ice, compression and elevation) method works wonders. After injuring yourself, it's important to rest the injured body part, apply ice therapy every 20 to 30 minutes, wrap the wounded area to slow the inflammatory process and elevate the injured region to keep blood and fluid from building. Follow the R.I.C.E. technique for the first 24 to 48 hours after tissue damage occurs. If the R.I.C.E. method does not begin to relieve your pain and swelling, contact your physician for further diagnosis and treatment.

Arnica Cream

• Many sports medicine specialists and athletes recommend topical arnica for acute muscle pulls. This homeopathic remedy comes in ointment, cream, tincture and liniment form, absorbs quickly and is safe when used according to the directions.

  Arnica is a perennial plant with natural anti-inflammatory and pain reducing qualities. For many users, this topical agent reduces bruising, decreases throbbing and reduces muscle discomfort. In addition, it stimulates blood flow to speed healing and prevent fluid buildup in the joints.

  Never ingest arnica internally without the direction of a physician, as it can cause severe side effects.

Anti-Inflammatories

• After a muscle strain, use over-the-counter anti-inflammatories like ibuprofen, aspirin or naproxen to control your discomfort. In addition to functioning as pain relievers, these medications reduce inflammation and improve mobility. Follow your physician's instructions carefully when using these drugs, and do not combine them.

Massage and Heat

• When used 24 hours after a muscle strain, massage and heat may help relieve pain and improve range of motion. Gently massage the muscle tissue around the strain every 15 to 20 minutes for several hours. Massage impedes the buildup of fluid and may reduce inflammation, especially for new injuries.

  After massaging the area, apply a moist heat pack, hot water bottle or warm, damp towel to the region for 15 to 20 minutes at a time. It is a good idea to apply heat prior to engaging in a physical activity, since it prepares the muscles to work. Remember, if swelling increases after your heat treatments, discontinue until you talk with your physician.

Prevention

• Pulled muscles often occur when your body is physically unprepared for a workout or activity--or when you launch into an activity without properly warming up. To decrease your chances of a muscle strain, do resistance training regularly to keep your body in good physical condition. You'll be less likely to pull a muscle if your body is used to exercising regularly.

  Before engaging in physical activity, do a five- to 10-minute warm-up followed by gentle stretching. Make sure you're using proper technique for each activity, and stop when you've reached muscle fatigue. Overtired muscles are easier to injure.