Being completely inactive and immobile can result in stiffness and weakness. Let pain guide you, as it is a good indication of how your body is managing. Not just useful for drinks, ice can be a powerful pain reliever and anti-inflammatory. Apply it over the injury site, however, be careful not to put it directly onto the skin as it can burn. Only use it for a maximum of 20 minutes at a time to help protect the skin. This helps minimise swelling and facilitate blood flow away from the injured area.
For this reason, it can help to reduce bruising and bleeding as well. It is best applied over the injury as well as above and below.
You can use anything firm such as Tubigrip a soft tubular bandage , crepe bandaging or even firm socks or tights. For example, if you roll your ankle during a football game, keep your football socks on. Medical grade compression stockings also work, if you have some sitting around at home. Keep it up! Literally, ideally above the level of your heart to prevent swelling and minimise bleeding.
If you have injured your foot or knee, keep your leg up on the couch or bed and even use pillows to further elevate it.
If you have an injured hand, keep it up tucked into your collar. You may need to seek medical opinion from an appropriate health professional, such as a doctor or physiotherapist for an accurate diagnosis. This may also include relevant investigations such as x-rays, Ultrasounds or MRIs if required. From there, treatment can be commenced.
Heat can create more inflammation and swelling, as it encourages blood flow to the area. A — Alcohol : Best to stick to non-alcoholic beverages to minimise swelling. Alcohol causes blood vessels to dilate which increases blood flow to an area, increasing bruising and swelling.
Pushing an injury beyond its limits can delay recovery. You risk making your injury worse. M — Massage : While it might be tempting to have a massage to release painful areas, try and hold off until after the acute phase. What are some of the things you can do to assist your rehabilitation? Remember not to compare yourselves to others who have had the same injury. Injurymap is a great rehab tool for the treatment of muscle and joint injuries. This could be any number of things:. This can be provided in various forms including, sports strapping tape, a brace e.
Additional support can be great on your initial return to sport or activity. One suitable long term option is an orthotic. Advertising revenue supports our not-for-profit mission. This content does not have an English version. This content does not have an Arabic version. Overview A muscle strain is an injury to a muscle or a tendon — the fibrous tissue that connects muscles to bones.
Request an Appointment at Mayo Clinic. Share on: Facebook Twitter. Show references Sprains and strains. Accessed April 27, Walls RM, et al. General principles of orthopedic injuries. Philadelphia, Pa. Related questions How do I determine the molecular shape of a molecule? What is the lewis structure for co2? What is the lewis structure for hcn?
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