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Ice therapy
- A pulled or strained muscle is an acute soft tissue injury. So experts generally recommend ice therapy for newly pulled muscles. Ice packs or cold treatments may help with pain, swelling, and inflammation. After a few days, you can switch to heat therapy to promote healing. Using heat before that can make inflammation or other symptoms worse.
www.goodrx.com › well-being › movement-exercise
Dec 8, 2020 · Whether you’ve pulled a muscle in your calf or back doing yardwork or sprained your ankle playing basketball, it’s best to start either off with ice to ease inflammation (including swelling ...
People also ask
Should I use heat or ice if I have a pulled muscle?
Should you ice or heat a muscle sprain?
How effective is ice & heat therapy for muscle pain?
- Stretching. Stretching the area that has the muscle spasm can usually help improve or stop the spasm from occurring. Below are stretches for the muscles in your calves, thighs, back, and neck.
- Massage. Massage can be a great way to relieve physical pain and muscle cramps. Gently rub the muscle that’s in spasm. For a persisting back spasm, try pinching the area around it hard and holding the pinch for a few minutes.
- Ice or heat. Treating pain and spasms with hot or cold therapy can be extremely effective. For a persistent spasm, apply an ice pack on the muscle for 15 to 20 minutes at a time, a few times a day.
- Hydration. When you have a spasm, try drinking some water. To help prevent spasms, make sure that you stay hydrated, especially if you’re exercising or if the weather is hot.
Feb 12, 2021 · Heat helps reduce pain by relaxing and loosening tense muscles, and it promotes blood and nutrients to speed healing. Use a heating pad or a moist towel warmed in the microwave and apply it to the painful area. Or you can take a warm bath or shower. Apply heat for up to 20 minutes three times a day. If you use a heating pad, never sleep with it.
- When Either Heat Or Cold Will Do. Soothe aches and pains caused by conditions like osteoarthritis, rheumatoid arthritis, back pain, fibromyalgia, and neck pain with either heat or cold.
- Hydrotherapy. Showers and baths aren't just for mornings. When you're hurting, stand under or settle into warm water for a few minutes to help soothe and relax you.
- Warm Clothes. Want an easier -- and less painful -- start to your day? Warm your clothes in the dryer for a few minutes before you put them on. The heated garments may help ease morning pain and stiffness.
- Heat Wraps. If heat helps ease your pain, try a continuous low-level heat wrap, available at drugstores. You can wear a heat wrap for up to 8 hours, even while you sleep.
When To Use Cold: A Cold Compress or Ice Pack work best to relieve pain, swelling and inflammation for new injuries, re-injury and during immediate post surgery recovery. Cold should also be used during the first 24 - 72 hours of treatment, combined with resting your injury.
Ice (cryotherapy) beats heat (thermotherapy) for treating pain and inflammation in most circumstances. Although heat initially feels warm and cozy, ice helps decrease pain and inflammation in the long run. DOWNLOAD OUR ICE VS. HEAT GUIDE. About Applying Ice. Ice constricts, or narrows, blood vessels.
Should I use ice or heat for pulled muscles? A pulled muscle should first be treated using the R.I.C.E. method. During the first 72 hours, heat should be avoided to prevent increased swelling and inflammation.
