I am currently educating myself about muscle strain. A muscle strain is when you stretch or tear a muscle or tendon, and is usually caused when you forcefully tighten a muscle during an activity, like jumping (a-hem), or lifting a heavy object.

Symptoms are PAIN, difficulty using the muscle, and possible bruising or swelling. Doctors diagnose muscle strain by examining (poking and prodding) and determining that the area is tender. The recommended self care formula is P-R-I-C-E.

Protect the muscle from further injury.

Rest the muscle, and avoid any activity that is painful.

Ice packs applied to the injured muscle for 20 minutes every hour awake can help decrease inflammation and relieve pain. Don’t apply ice directly to skin–make sure skin is protected with a layer, such as a towel.

Compression can be gently applied with an elastic bandage wrapped around the injury–not tightly– to help decrease swelling and provide support.

Elevation can also sometimes help with decreasing swelling, as for example propping up a strained leg muscle.

Your doctor may recommend aspirin or ibuprofen to help relieve the pain. Your doctor can also determine the extent of the injury, if crutches or a brace are necessary, whether you need to take time off or restrict activities, and whether rehabilitation exercises would help your recovery.

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