Strains & Sprains

Strains occur when muscles are overstretched. Sprains affect ligaments and usually happen when a joint is suddenly wrenched. Symptoms for both include pain, swelling, bruising, and stiffness in the affected area.

First aid for a muscle injury
Elevate the affected area immediatel and apply a cold pack to reduce swelling and inflammation. On the first day, apply the cold pack to the injury for 20 minutes each hour for at least six hours. On the second and third days, apply the cold packs < least three times a day for 20 minute at a time.To minimize the swelling, wrap the injury with an elastic compression bandage.

Making a cold pack
To make a homemade cold pack fill a plastic food storage bag with three parts water and one part rubbing alcohol. Freeze, and use as needed.

Exercise to heal faster
Rest the injured part as much as you can for several days. After the initial sharp pain and swelling subside, begin gentle stretching and move normally
to prevent continuing stiffness.The stretching helps to increase circulation to the injured area and prevents the build-up of scar tissue.

Herbal pain relief
Valerian is a potent sedative, ginger is an anti-inflammatory, and white willow bark contains salicin, from which aspirin was originally derived.
30m1(1fl oz) valerian extact
15ml (1/2fl oz) white willow bark extract
7.5m1 (1/4fl oz) ginger extract
Mix the extracts and store in a dark glass bottle.Take half to one teaspoon of the mixture in 60m1(2fl oz) of warm water up to four times a day as needed.

Take turmeric for inflammation
The inflammation that occurs with a muscle injury can be relieved with the aid of turmeric.Take 300mg of turmeric twice daily, or add liberal amounts of powdered turmeric to food-it's great in curries, soups, and egg and vegetable dishes.

Encourage healing with arnica -
Arric_a helps control swelling, bruising, and-inflammation. Apply arnica gel liberally to the injured muscle three times a day until the injury has healed. Caution: Do not apply arnica to broken skin.

Alternate heat and cold to speed recovery
After the swelling and pain have lessened, apply alternating heat and cold to the affected area to increase circulation and speed recovery. Apply a hot pack for five minutes then a cold pack for three minutes. Repeat the sequence three times, ending with the cold pack.

Ease pain with a hot salt pack
A hot salt pack can ease pain and stimulate circulation, which in turn speeds healing. Heat 500g (I Ib) of salt in a heavy pan. Funnel the hot salt into a clean, heavy sock Do not overfill the sock-it should be pliable, like a beanbag. Pin the end securely and apply the warm sock to the painful muscle area. Leave in place for 30 minutes.

Prevent stiffness with aromatherapy massage
Regular massage helps to prevent the residual stiffness from a muscle injury. Rosemary and peppermint essential oils improve circulation.
30m1(Ifl oz) almond oil
15 drops rosemary essential oil
5 drops peppermint essential oil
Combine the oils in a dark glass bottle. Shake well, and rub a small amount into the injured muscle each day until the muscle heals.