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Managing muscle strain at home: Easy home remedies

Muscle strain and sprains are the most common athletic injuries. These are also often confused with each other as they have similar symptoms. Strain and sprain are different from each other and occur in different body parts. When a ligament is torn, a sprain occurs, while the injury of the tendon is known as strain. Experts specializing in muscle strain treatment in Jaipur suggest that sprains most commonly occur in the ankles or wrist during a cruel twist.


Muscle strains are divided into three categories starting from grade 1, grade 2, and grade 3. In grade 1 strain, a muscle is stretched more than required, which takes a few weeks to heal, while in grade 3, strain is severe and takes a month or two to recover properly.


Since muscle strain is a common injury, it can easily be managed at home. Here are a few tips for you to manage muscle strain at home.


The RICE approach is the best anyone can opt to deal with muscle strains. It stands for Rest, Ice, Compress and Elevate. Rest as much as you can as it will relax the muscles. Even for a grade 1 strain, 24 hours of rest is compulsory. Ice packs cool the injury and lessen the swelling and inflammation. Do it every 2 hours for 15-20 minutes, and you will get a faster recovery. Compressing reduces swelling. Thus, compress the injured muscle with a bandage. The tighter the compression, the more it is likely to numb the area soon. The last is elevation. An elevated injured bone/muscle is healed easily as all the fluid and blood are transferred to the heart.


Exercises promote muscle strength and help to ease the pain. There are many stretching exercises to maintain the flexibility in the muscle and remain in the range of motion. During the recovery period performing certain flexibility exercises such as rotating the injured area or moving it back and forth help to gain movement flexibility for painless movements. You can also ask a physiotherapist for the same.

Heat therapy and massage

Therapeutic massages ease the muscles by loosening them. In addition, the pressure applied by massage helps remove the excess fluid and blood collected in the injured ligament, increasing the blood flow and hence heals the damaged tissues.

The message must be given after the heat therapy as it removes the swelling. Hence, massage can be painless. Electric hot pads, hot water bottles, warm water, or hot clothes can be used.


You can also alternatively give heat therapy and ice therapy to reduce the pain and swelling.

Gels and Sprays for inflammation

Experts from the best hospital in Jaipur suggest that the ideal approach to heal a torn ligament is by spraying pain relief oils and gels all over the injury and compressing it tightly using a hot bandage. Any type of heat therapy after such gels and sprays is very relaxing and helps to ease the pain. However, if the pain is too severe, pain killers can be helpful to release some of it for a while.


As per the best arthroscopy surgeon in Jaipur, no prescription is needed for a Grade 1 muscle strain as it can easily be healed with home remedies. However, if the case worsens and pain doesn’t stop even with the anti-inflammatory gels and sprays, professional help can be required. A specialist doctor who deals with bone and muscles and an experienced physiotherapist can thus provide a cure. These medications include pain killers and tablets like aspirin to dilute the blood, which reduces the swelling.

Muscle Injuries can easily be prevented by ensuring that you do not put much effort into the muscle during movements. Always keep a check on muscle flexibility during physical tasks and exercise regularly to enhance the flexibility of muscles.