Home Remedies for Muscle Contusions

There are several home remedies for muscle contusions, which can be effective in managing your symptoms. Like other muscle injuries, a minor muscle contusion can be initially managed with RICE therapy. RICE is an acronym for rest, ice application, compression, and elevation.

Applying Simple Home Remedies for your Muscle Contusion

Most muscle contusions are minor and, often, do not require special medical procedures. For minor muscle contusion, you can do the following:
  • Rest and protect your injury

    Resting after your injury can help protect your muscle from further injury. You should avoid movements that may worsen your symptoms or participating in strenuous activities. Completely bed resting, however, is not advisable. You should still continue doing simple home tasks without adding stress to your injured limb.

  • Apply ice

    At the time of your injury, you should immediately apply an ice bag or pack to your injured muscle. Remember to wrap the bag or pack with clean towel. Apply the ice for NOT more than 20 minutes at a time. Continue doing this every three to four hours a day, for the first two to three days following your injury. If swelling is still present, avoid applying heat, instead use ice.

    Ice helps relieve your pain and minimize or prevent swelling.

  • Use compression bandage and elevate

    When not using ice, lightly wrap your injured area with a compression or elastic bandage and keep your injured limb elevated above the level of your heart, if possible. Like ice application, applying compression and elevating your limb can help minimize your swelling.

    If you are unsure of how to properly apply elastic bandage, have an expert such as your physiotherapist or doctor to teach you or do it for you. Improper use of compression bandage may result in decreased blood flow to tissues, thus, resulting in tissue damage.

Your doctor may recommend a pain medication to help relieve your symptoms.

When to consult your doctor

You should seek immediate medical attention if
  • You experience severe symptoms at the time of your injury.
  • Your symptoms worsen after applying home remedies.
  • Experience numbness in your injured limb.
  • You notice an obvious deformity on your injured limb.

See Also


Conditions and Injuries l All About Physiotherapy

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