5 Easy And Effective Ways To Heal A Muscle Strain At Home

Try Light Stretching When Pain Reduces

Patients with muscle strains can try light stretching when the pain reduces. However, they shouldn't stretch while the muscle still hurts! Many individuals believe stretching a strained muscle will reduce the strain, but this actually makes the tension worse and can worsen the injury. Patients must rest and recover for a few days. Only then should they participate in light stretching, and if the motions make the pain worse, it's imperative to stop.

One good stretch is the standing side stretch, where individuals stand straight, raise their hands above their head, and bend their body to each side without turning their torso. This can help with muscle strains in the abdomen and hips. The runner's stretch involves slowly using a lunge position to stretch the legs, which can be good for leg strains. The forward-fold stretch involves bending at the waist, letting the torso hang down while the legs stay straight. It targets muscles throughout the backs of the legs.

Maintain Good Posture And Exercise Form

An important prevention strategy is to maintain good posture and exercise form. Failing to use the right forms during exercise can keep the exercises from being effective at best, and at worst it can lead to serious injury. If individuals experiencing chronic muscle strains, they're related to repetitive movements. They may also recur because the original muscle strain wasn't given enough healing time.

Poor posture can lead to these strains in a variety of ways. When individuals hunch their neck forward, the muscles between their shoulders and in the back of their neck become tense and strained. If their shoulders are rolled too far forward, there's increased strain on their back. To maintain an ideal posture, individuals should stand with their feet shoulder-width apart and straighten their spine until their shoulders, hips, and feet are all aligned. With exercises, individuals should pay special attention to their form. If possible, they should get a fitness trainer or exercise buddy to watch and correct their form.