only applies to muscular skeletal pain involving pulled or strained muscles or tendons.
Acute Pain
1. See a doctor
2. Use the R.I.C.E. Method
R = rest
I = ice (at least twice a day 10-15 minutes)
C = compression
E = elevate
Massage therapy can help, but do not get a massage for 3 days.
Chronic Pain
1. See a doctor...but try to keep surgery on the last resort list.
2. Ice - (at least twice a day 10-15 minutes)
3. Moist heat. Try 15 minutes ice, then 5 minutes heat for 3 rounds. It can work wonders.
4. Avoid alcohol and caffeine. Caffeine causes tension in muscles. Alcohol, while making you
relaxed when you drink and kills pain, actually causes inflammation in body tissues. You do
not need additional tension or inflammation when recovering from chronic pain.
5. Consult a physical therapist or research what exercises will help you build strength in the
area where you are experiencing pain. Don't do an exercise that causes pain while you are
doing it. Ice after exercise.
6. Take Epsom salt baths. You can buy them at the drug store, they come in a carton and
are inexpensive.
7. Massage therapy can greatly reduce pain.
8. Ice again. Ice after massage therapy too. Then take an Epsom salt bath.
9. Stretch...don't force anything!
10. Research supplements. For example, MSM is a great supplement to take for pain. MSM
occurs naturally in the body, so you can take it with little or no side effects. MSM promotes
the development of collagen and helps to repair the muscle skeletal system. Consult a
physician on all supplements.
11. Once you are pain free, be cautious when exercising. It is really easy to re-injure
yourself, so start slow!
12. Be Positive. Chronic pain can cause a tremendous amount of stress and frustration.
Remain calm, and believe that you will recover. It is crucial to keep a positive attitude, and
truly want your body to heal. Take life one day at a time. Pain sufferers quickly learn what it
feels like to 'be in their body', and symptoms can change daily. Address your symptoms
each day.
Ice is the best anti-inflammatory you can use, it's better than any drug you could ever
take. I used to hate ice, but now it's the first thing I turn to when I feel the slightest bit
of pain coming on. Ice is your friend... Ice is a good thing.
