1. R.I.C.E.
This method is a standard and proven at-home remedy. The R.I.C.E. method stands for Rest, Ice, Compression, and Elevation. It creates a stable environment for the injured muscle to heal. Resting is essential because it stops the damage from worsening. Icing the area will decrease swelling and inflammation, allowing the muscle to heal itself.
The compression will prevent further swelling, and the elevation will move blood away from the muscle. Using the R.I.C.E. method, we will effectively improve healing and restore the injured muscle’s function while at home.
2. Eating Anti-Inflammatory Foods
When our muscles are damaged, the body responds by pooling blood in that area and increasing circulation to create a large “cushion” around the injury. But this causes a slower recovery for that injured area. Anti-inflammatory foods such as tomatoes or nuts will decrease swelling and inflammation to help the damage cool down and heal faster.
3. Heat
This way of healing an injured muscle at home can also be accomplished anywhere. Heat treatments usually start within a week or after days of using the R.I.C.E. method. The heat will relax the muscle and prevent it from tightening up, making it easier for the blood to flow and nutrients to reach the area needed to heal.
4. Actively Resting
There are numerous ways to actively recover on your rest days. Active recovery involves low-stress activities such as light movements or subtle flexing. Depending on the muscle, specific actions such as walking or lifting light weights will help your muscles stay in shape and improve recovery.
5. Stretching
Muscles require steady circulation and blood flow to recover appropriately. Stretching is a great way to open the blood vessels and allow more blood to flow through a muscle. The stretching will also improve flexibility, so your body will have a smaller chance of injuring itself again when you begin working out.
Our muscles are essential, and we need to care for them when they become injured. These methods will help your muscles heal correctly and prepare you for the next workout.
