A combination ice and heat pack, or

A tray of ice cubes and a towel, or

A paper cup filled with water and frozen, or

A bag of frozen peas

A towel or washcloth

Optional:

A tub of hot water

Homeopathic remedies, e.g., Arnica ointment

Anti-inflammatory drugs such as ibuprofen, naxopren, aspirin, and acetaminophen

Mild strain: 30 minutes a day for 3 days

Severe strain: 60 minutes a day for 7 days

2torial #0612: Learn2 Treat a Pulled Muscle Oh my aching latissimus dorsie...   Whether you're a weekend warrior or you exercise every day, you've probably felt the effects of overly intense physical exertion. Most pulled muscles (also known as muscle strains) are the result of overexertion: by a person without the proper foundation of fitness, or a more seasoned athlete that ignored some early warning signs of incoming injury. Strained muscles are commonly recognized by restricted range of motion, stiffness and pain, which intensifies during the first 24 hours and then declines. For most folks, they occur in the hamstrings (back of thigh) and calves (back of lower leg), abdominal muscles, lumbar region (lower back), and trapezius (neck and upper back). Fortunately, with rest and simple home remedies, you can nurse a strained muscle back to health.   What have I done, you ask, to develop a strained muscle? Muscles are made of long fibers of tissue. These fibers can be overstretched, with either a sudden jerky movement or through extended overuse, and you experience that overstretching as pain and reduced movement. There are three progressively severe grades of muscle strains, ranging from the common strain that heals in a week or less, to a complete tearing of the muscle fiber, sometimes separating it from the muscle tendon. This 2torial shows how to treat the first grade of strain and how to avoid muscle strains in the future. Note: After 24 hours, if the pain and stiffness is such that you can't move easily, or if there are any bulges or asymmetries visible in the muscle, then make an appointment with your healthcare professional. Step 1