What can you do to help relieve the pain and speed up your recovery? The number one way to recover as quickly as possible is to REST. For those of us that are always on the go, a couple of days of downtime may seem impossible. However, immediate rest, along with a few key strategies for repair, will get you back to pain-free movement much more quickly than trying to push through the pain, which aggravates the inflamed muscle and slows down healing. Here are some natural strategies for dealing with a strained muscle so you can get back to your active life as soon as possible.

 

1. REST - Depending on the severity of the strain, you will need somewhere between one and five days of rest. There is no need to immobilize the area, but refrain from doing any activity that hurts for at least a couple of days.

 

2. ICE - while resting, apply ice or a cold pack to the area for no more than 15 minutes at a time, every 4 hours. Cold helps to reduce swelling and pain, and will help start the body's natural repair process.

 

3. HEAT - After the inflammation has subsided (1-3 days), heat can help increase the blood flow to the area and relax tight muscles. As with cold, apply for 15-20 minutes at a time. (Note: Do not apply heat or cold if you have circulation problems or nerve damage unless recommended by your doctor.)

 

4. MEDICATE - An anti-inflammatory and/or muscle relaxing medication can help reduce swelling and alleviate painful symptoms. Many people don't like taking ibuprofen and prescription pain killers/muscle relaxers due to the side effects (upset stomach, sleepiness, itching, nausea, etc.). There are some natural products on the market that can provide relief, usually without the pronounced side effects. Here are two that receive some of the best reviews:

 

 

Crystal Star Muscle Relaxer- This product is made from 12 whole herbs and helps relieve muscle cramps and spasms. The main ingredients are Cramp Bark, Jamaican Dogwood, Kava Kava Root and Hijiki.

 

Crystal Star Anti-Flam - Decreases the inflammation so that the muscle can start to repair. This blend of 18 whole herbs includes Gotu Kola Herb, White Willow Bark, Ginger, St. John's Wort, Devil's Claw and Jamaican Dogwood.

 

 

Both of these products, as well as a ton of information on natural alternatives, can be found on the internet. The Crystal Star brand is sold on several on-line retailers, including Amazon, which provides several customer reviews.

 

 

5. MOVE - Too much bed rest can actually delay recovery, but you can re-strain injured muscles by rushing into exercising or overusing the injured muscles. It is recommended that you refrain from strength training or rigorous exercise for that muscle group until the muscle has had time to heal. You can, however, do some light stretching to increase circulation to the area and relieve tight muscles. Walking at a moderate pace for 10-20 minutes can also be helpful.

 

The most important advice for any strain or sprain is to listen to your body and don't force it. Once you are feeling completely pain-free, work with your trainer to strengthen the muscles in that area so you can prevent future injuries.

 

Sources:

http://orthopedics.about.com/od/sprainstraintreatment/ht/muscle.htm

 

http://www.bigbackpain.com/muscle-injuries.html

 

http://www.amazon.com/Crystal-Star-Muscle-Relaxer-Caps/dp/B0006SVZQY