Proper treatment of a pulled Muscle (for all of you athletes out there)

Back in the day, I was really athletic, so, I spent a lot of time in the sports medicine department after practice. I think I’ve strained/pulled every muscle in my leg at least once. I’ve had shin splints twice; once in my very first year of soccer and once when I was forced to try to run the hurdles in track. (Shin splints are like pressure fractures.)

Anyway, I know a bit about treating the pulled muscle and I know what not to do, yet, it is always my first reaction to do those things.

When you have a strained muscle do not:

• Massage the muscle. This will increase the blood flow to the muscle which will increase the swelling. The swelling is what harms the muscle more than anything.
• Drink Alcohol to dull the pain. This will also increase the blood flow to the muscle. Bad. Very Bad.
• Continue in physical exertion. A strained muscle is a sign your body needs to rest. You’ve overdone it and your muscles have paid the price. If you continue to exert yourself, you could cause further injury.
• Apply heat for at least the first 3 Days. This will increase the blood flow and thus swelling. After the first three days it should be okay to apply heat to the muscle and perhaps get a light massage to work out any knots that may have formed. Of course, this is a judgment call. If the muscle is still swollen, don’t heat or massage and continue with the ice therapy.

I should take this opportunity to mention I AM NOT A PROFESSIONAL. Just so you don’t get confused. See a doctor or sport medicine specialist for proper treatment. What I’m telling you is basically what I’ve been told over the ages.

To care for a strained muscle you should:

• Ice the strained muscle. Apply ice for 10-20 minutes every hour or every other hour in the first day. Continue to ice for the next few days as you see fit. You want to prevent more blood from flowing to the injured muscle to reduce the swelling.
• Elevate the muscle. Once again, this will help slow the blood flow to the muscle. Try to elevate it above your heart. Slouch in those office chairs!
• Take a couple of Ibuprofen. This will help relax the muscle, dull the pain and reduce swelling. Avoid the aspirin because it is a blood thinner and that could increase the blood flow to the muscle.
• Rest. This is the best medicine really. Avoid exerting the muscle as this could cause further strain. Just let the muscle rest.

I did not ice my muscle enough and I know it. But, what can I do? Right?

You should continue the steady icing of the muscle for about three days. Unfortunately, I have to work and I can’t jolly well sit here with an ice pack on my leg. My muscle is swollen like a mother fucker and I need to ice it down. So, I will go home and ice the muscle out really well this evening. It doesn’t help that I need my leg to walk on either. I want it to get well by Sunday so I am going to baby the shit out of it so I can play soccer. I hope to be able to go on a light run by Thursday and possibly practice with some of the women from my team then.

A strained muscle can take 1 to 3 weeks to heal properly. However, by the first week if you have taken proper care of it, you can begin a light work out again. You can pretty much start back into your training or sports when the pain goes away. Don’t over do it and remember to stretch well. I did not stretch well and thus hurt myself.

Because I am a dumbass. Don’t be a dumbass too.