do i ice a pulled muscle?
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The amount of swelling or local bleeding into the muscle (from torn blood vessels) can best be managed early by applying ice packs and maintaining the strained muscle in a stretched position. Heat can be applied when the swelling has lessened. However, the early application of heat can increase swelling and pain.
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Two to 3 times per day (minimum); up to once per hour. Duration varies with technique; usually 20 to 30 minutes per session. (See “Options for applying ice.”) Ice may continue to be useful in treatment as long as there is pain, swelling, inflammation, or spasm.
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Cryotherapy is used in an effort to relieve muscle pain, sprains and swelling after soft tissue damage or surgery. It can be a range of treatments from the application of ice packs or immersion in ice baths (generally known as cold therapy), to the use of cold chambers.
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['Stop your normal physical activities for a couple of days and apply ice to your lower back. ... ', 'Alternate ice and heat to relax muscles. ... ', 'Take over-the-counter pain medication, such as ibuprofen (Advil, Motrin IB), or acetaminophen (Tylenol), to relieve pain.']
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Sometimes a single treatment will even include both. As a general rule of thumb, use ice for acute injuries or pain, along with inflammation and swelling. Use heat for muscle pain or stiffness.
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Advocates of ice facials suggest rolling four or five ice cubes in a soft cotton cloth. They then recommend using the covered ice cubes to gently massage your face with circular motions for a minute or two. The circular massage can be performed a few times every day on your: jawline.
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Place ice on the bruise to help it heal faster and to reduce swelling. Wrap the ice in a clean towel. Do not place ice directly on the skin. Apply the ice for up to 15 minutes each hour.
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Use a heating pad or a warm towel to help relieve muscle aches and tension. Be sure not to cause yourself more pain and avoid burns by using a towel between the heating pad and your skin. As with ice, only apply heat for about 20 minutes at a time.
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Cool the burn with cool or lukewarm running water for 20 minutes as soon as possible after the injury. Never use ice, iced water, or any creams or greasy substances like butter. Keep yourself or the person warm. Use a blanket or layers of clothing, but avoid putting them on the injured area.
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Ice is the recommended treatment for acute injuries. It is especially helpful to reduce swelling and control pain. Ice is most effective when it is applied early and often for the first 48 hours. Heat, on the other hand, increases circulation and raises skin temperature.
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You should only use ice for up to 20 minutes at a time. If your skin feels numb, it's time to remove the ice. Use ice treatments every 2 to 4 hours for the first 3 days after your injury. Compression: You can wrap your sprained ankle to avoid swelling and bruising.
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Both ice and heat have the potential to do some minor, temporary harm when used poorly. Heat can make inflammation significantly worse. Ice can aggravate symptoms of tightness and stiffness; it can also just make any pain worse when it's unwanted.
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A slush bath might work best for severe sprains or extreme swelling. Fill a large bucket with water and crushed ice, and place your ankle in the bucket until it is numb. What else? If you have a small, localized sprain, you may consider an ice massages.
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Leaving ice on an injury for too long can cause more harm than good. Because ice constricts the blood vessels, it can reduce the blood flow to the injured area and slow the healing process. Ice should not be needed after the first 24 hours unless your doctor recommends it to reduce active swelling or to relieve pain.
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'If you don't have that initial inflammation, [injuries] don't heal as well as they could, or as fast,' she said. The problem with using ice as a vasoconstrictor is that, while it limits blood supply and therefore reduces swelling, it also limits arrival of immune cells and thus interferes with core parts of healing.
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When should I use Deep Heat and Deep Freeze? ... As is always the case, your muscles should be warm, more pliable and ready for action before you start exercising so Deep Heat muscle rubs and sprays can be used to get the blood flowing; while Deep Freeze can be used afterwards to treat any injuries that may have occurred.
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Many recreational athletes also slip into cold baths at home after intense workouts. But soaking in icy water after lifting weights can change how muscles respond to the workout and result in less muscle growth than doing nothing to recover, according to a cautionary new study of young men and their muscles.