Prevention
- Warm up before participating in sports and activities.
- Follow an exercise program aimed at stretching and strengthening your muscles.
- Increase the intensity of your training program gradually. Never push yourself too hard, too soon.
- Maintain a healthy body weight. Obesity can stress muscles, especially in your legs and back.
- Practice good posture when you sit and stand.
- Use the correct technique when you lift heavy loads.
Treatment
If you have a Grade I or Grade II strain, your doctor will ask you to follow the RICE rule:
- Rest the injured muscle (and take a temporary break from sports activities).
- Ice the injured area to reduce swelling.
- Compress the muscle with an elastic bandage.
- Elevate the injured area.
To
help relieve muscle pain and swelling, your doctor may suggest that you
take acetaminophen (Tylenol and others) or a nonsteroidal
anti-inflammatory drug (NSAID), such as ibuprofen (Advil, Motrin and
others). For someone with a painful back strain that does not improve
with NSAIDs or acetaminophen (Tylenol), prescription pain medications or
muscle relaxants may be appropriate.
If you have a
severe Grade II or Grade III strain, your doctor may refer you to an
orthopedic specialist. Depending on the severity and location of your
muscle strain, the orthopedist may immobilize the injured muscle in a
cast for several weeks or repair it surgically.
Mild strains may heal quickly on their own, but more severe strains may require a rehabilitation program.
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