Prevention and Treatment of Strains
To avoid strains:
- Warm up properly before exercise, activities and sports.
- Stay in good condition, maintaining muscles that are strong and flexible.
- IPFH suggests wearing appropriate footwear for your activity, including properly selected and fitted, as part of an integrated approach, padded socks with shoes with non-slip outsoles and any inserts or orthotics prescribed or recommended by a doctor or foot health professional.
When treating a strain, ice the painful area quickly, then apply ice for 10 to 15 minutes every hour for the first 24 hours. After that, apply every three to four hours for about three days or until pain and swelling subside. After three days, applying heat may be helpful.
Rest the injured area for at least one day, and if possible, keep the area raised above your heart. Avoid using the strained muscle or tendon if you are still in pain; as the pain subsides, slowly increase activity. Cut back on activity if pain recurs.