Planting, exercising, sports, however you do it, here's things to try when you strain, sprain or just overwork yourself.
RICE - rest, ice, compression, elevation - this was the old standby. They have since removed compression other than immobilization. (Need blood flow to the area to heal, but also don't want too much movement).
Here's the questions I usually get, and my experience and learning to share.
"What about heat? It feels better." Yes heat feels great and is relaxing to sore muscles, however it also keeps blood flow heavy and doesn't relieve inflammation. Alternating heat and ice can help the area to recover more quickly because the changes in blood flow help to remove waste from the area and help to keep the inflammation down. Heat is good, but when you have an injury, ice is a part of the process. :)
"How long should I rest it?" It depends, unfortunate answer, I know. How badly it's injured, how active you usually are, how quickly you heal are all variables. That being said, if you've hurt yourself try to give yourself at least 72 hours off. Then based on how you're feeling, what your doctor says (if you've been) and how much you're planning on doing you can decide how much longer.
Relief - apple cider vinegar and Epsom salts for swelling.
Arnica, capsacin, camphor, horse chestnut and peppermint - topically
Blue Spruce and peppermint - aromatherapy
Internally - Advil, Tylenol if necessary, white willow, feverfew, arnica, bromelain.
Distraction - big believer in finding other things to think about than what you're NOT doing right now. Catch up on some reading, balance your checkbook, whatever!
Oh, and get a massage, they help with the pain and the recovery. But you already knew that... :)
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