By Dax Janel Valencia

If you find yourself suffering from strained muscles, know that one of the most effective first-aid methods to soothe them is RICE. Taking pain relievers, undergoing physical therapy, and considering chiropractic treatment can also help. 

Knowing how to soothe and heal muscle injuries without delay is particularly crucial to prevent them from worsening. Untreated muscle strains, for instance, can lead to chronic (long-term) pain.

Chronic pain conditions can be debilitating, disrupt daily living, and rob you of your enjoyment of life. Unfortunately, they’re also very common. A study published in the National Library of Medicine says they affect at least 116 million adults in the U.S. 

If you familiarize yourself with effective treatments and strategies to achieve pain relief for muscles, then you’re more likely to get back on your feet ASAP. 

What Do “Strained Muscles” Mean? 

Also often called “pulled muscles,” strained muscles are injuries that affect muscles or their attaching tendons, typically characterized by tearing or overstretching of the muscle fibers. Forcing a muscle beyond its limit, such as during sudden and intense movements, can lead to these injuries. 

Muscle strains are among the most common musculoskeletal diseases (MSDs). A study published in ScienceDirect notes that MSDs affect over 121 million people. They also account for the greatest rate of disability across all disease groups.   

What Do Strained Muscles Feel Like? 

At the time you sprain or pull a muscle, you’ll likely feel a sudden “pop” and sharp pain. The following signs and symptoms may then follow:

  • Tenderness
  • Aching
  • Swelling
  • Bruising

As a result of those painful effects, you may find that your injury limits your movement and causes the affected and surrounding muscles to become weak or develop spasms. The discomfort may also feel worse whenever you contract or stretch your muscles.

What Are Effective Ways to Soothe Strained Muscles?

You should immediately perform muscle recovery tips to soothe and treat strained muscles, starting with the RICE method.

RICE stands for rest/resting (R), ice/icing (I), compression (C), and elevation (E). Many healthcare experts recommend following this method for the first 48 to 72 hours following acute MSD, including muscle strains. 

The sooner you begin treatment, the more likely you are to reduce swelling and minimize pain. It can help accelerate recovery, allowing you to enjoy your activities again, whether it’s hiking in Houston or cycling around San Diego.  

Resting (R) 

Resting is a vital, natural muscle relief and pain control strategy, giving your body the opportunity to regroup and heal as your immune system begins the injury’s healing process. With adequate rest, your tissues can start rebuilding themselves without new trauma disrupting their recovery. 

Icing (I)

Icing can help by numbing the damaged tissues and alleviating pain. It also causes blood vessels to constrict, which can aid in minimizing inflammation. 

Consider applying an ice pack to the injured area for 10 to 15 minutes at a time every two to four hours for the first 48 hours following the trauma. 

Compression (C)

Compression involves the use of a cloth designed to apply gentle pressure to an injured muscle, often with the use of a compression bandage or socks made of specialized, stretchy fabric. It helps control edema (severe swelling) and keeps wounds from reopening. 

Elevation (E)

Elevation involves elevating the injured area, ideally at a position above the heart. It helps limit blood flow to the affected area, minimizing the risk of bleeding. 

Taking Pain Relievers 

If you can’t tolerate the pain caused by your strained muscles, pain relievers may help. Anti-inflammatory drugs like NSAIDs can alleviate discomfort and swelling during the first few days of your recovery. 

Please note that NSAIDs are not for long-term use and are most effective when taken in the short run. If you’re still in pain after a week, it’s time to speak to your doctor, who may recommend or prescribe a different pain medication. 

Undergoing Physical Therapy 

Physical therapy can be an effective way to decrease pain or inflammation following a musculoskeletal injury. It involves various methods, including:

  • Muscle strain exercises
  • Scar tissue massages
  • Passive stretches

Physical therapists may also use ultrasound therapy (high-energy sound waves) and electrotherapy (weak electrical currents) to treat strained muscles. 

Considering Chiropractic Treatment 

Depending on where your strained muscles are, a neck or back pain chiropractor can also help. Your chiropractor may use different treatment modalities, such as: 

  • Manual adjustments 
  • Spinal adjustments 
  • Soft tissue therapies 

PTs and chiropractors may sound similar, and they are, in that their primary goal is to help you recover from MSDs in a non-medicated and less invasive way (e.g., without surgery). 

They are, however, different. Chiropractors usually specialize in neck and back concerns. PTs, on the other hand, focus on overall improvements of the whole body, including function and mobility.   

Frequently Asked Questions

Are Strains the Same as Sprains? 

No. Strains are injuries that affect your muscles or tendons. Tendons, also called sinew, are strong and tough but flexible bands of fibrous tissue that connect skeletal muscles to the bone.

Sprains, on the other hand, affect ligaments. Like tendons, ligaments consist of strong, tough, flexible bands of fibrous tissue. However, they attach bones to other bones or cartilage, making them necessary to the formation and stabilization of joints. 

A good way to remember the difference between the two is to associate the “t” in “strain” with the word “tug” (as in tugged/pulled muscle) and “tendon.” If it’s not a muscle/tendon, it’s likely a sprain.

What Can Cause Strained Muscles? 

Strained muscles can occur if you make a sudden or explosive movement (e.g., sprint, jump, throw, or run too fast). You may develop an acute strain affecting your quadriceps, calves, or hamstrings in this case.

Lifting heavy objects can also result in an acute strain, particularly in the lower back or the shoulder region. 

Repetitive motion or overuse can lead to strained muscles, too. Such problems can be due to poor body mechanics at work or excessive training (e.g., for sports). 

Soothe and Treat Your Strained Muscles Without Delay

Strained muscles, if left untreated, can lead to chronic pain and long-lasting impaired mobility. You don’t want these to happen, so ensure you don’t delay getting treatment, whether it’s RICE, PT, or chiropractic adjustments. 

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