How to recover quickly from muscle contusion

Muscle contusion is quite common in our daily life. It is also a serious injury that will affect our daily work and life. If a muscle contusion occurs, we should first pay attention to adequate rest and relax our muscles. We should use ice compresses for first aid and bandages for more serious cases. During the conditioning process, we should pay attention to diet and eat more foods that help muscles recover quickly.

How to recover quickly from muscle contusion

1. Relax your muscles

When a muscle strain occurs, the activity that caused the strain should be stopped immediately. A muscle strain is actually a break in muscle fibers, so if you continue to exercise after a muscle strain, the tear will become larger and larger, eventually causing serious injury. Pain is a signal to rest. If you strain a muscle while running or doing other exercises, the severe pain may force you to stop and catch your breath. In fact, the wisest thing to do at this time is to rest completely and stop exercising. After you strain a muscle, you need to rest for a few days before you can do the same exercise again.

2. Ice your muscles

Applying ice can help reduce swelling and relieve pain. Find a larger food bag, fill it with ice cubes, and then wrap it in a thin towel to prevent your skin from coming into direct contact with the ice and getting hurt. Apply an ice pack to the sore area for 20 minutes a few times a day and the swelling will slowly go away. Frozen bags of peas or other vegetables can also be used as ice packs. Avoid applying heat, as it is ineffective in reducing the redness and swelling caused by a strain.

3. Bandage the injured area

Bandaging the strain will reduce redness and swelling and prevent further damage. Get a bandage and wrap it around the strained muscle in your arm or thigh. But the bandage should not be too tight, otherwise it will hinder blood circulation. If you don't have cloth bandages at home, you can also cut old pillowcases into strips and use them as bandages.

4. Elevate the injured part

Elevating the injured area can help reduce swelling and allow it to relax. If you have strained your leg muscles, you can cross your legs on a chair or bench when you sit. If you strain your arm muscles, you can use a bandage to sling your arm.

5. Take painkillers

Nonsteroidal anti-inflammatory drugs (NSAIDS), such as aspirin and ibuprofen, relieve pain, allowing you to move more freely. Of course, the medication must be taken according to the prescribed dosage. In addition, children should not take aspirin.