Taking the wrong steps after pulling a muscle can turn a minor injury into a serious problem and sideline you for a long time. Physiotherapist and rehabilitation specialist Vladimir Karasenko explains what you should do in the first 48 hours after an injury.
«Pulled a muscle? Don’t rush to apply a warming ointment or head to a sauna. That’s the worst thing you could do in the first 48 hours,» the physiotherapist warned.
According to him, for any muscle strain, you should follow the R.I.C.E. protocol, a widely used approach to first aid for this type of injury:
Rest: Stop activity immediately. Any attempt to «work through the pain» can turn a micro-tear into a complete rupture.
Ice: Cold constricts blood vessels and helps reduce swelling.
Compression: Use an elastic bandage. This provides pressure that helps prevent excessive swelling. Just don’t wrap it too tightly (your fingers or toes shouldn’t turn blue!).
Elevation: If the injury is in an arm or leg, keep it raised above heart level. This helps excess fluid drain away from the injured area.
Do not apply heat!
«The biggest mistake is applying heat. Many people use warming ointments or take a hot bath. During the acute phase, heat increases blood flow, which can cause more swelling and intensify inflammation. You need to wait at least 48 hours,» the specialist explains.
He noted that once you start feeling better, usually after two or three days, you can begin using gentle heat.
«Gradually reintroduce physical activity without adding any weight. If the pain persists, or if there is significant bruising or limited mobility, see a doctor. Do not simply hope that things will ‘get better on their own,’» Karasenko said.
