Ask if the injury is a muscle strain or tear, a tendon pull, a ligament sprain or an irritated bursa. Muscle names can be long and difficult to pronounce. R est the affected area and avoid further injury. I ce the area for at least 10 minutes every two to three hours to decrease pain and swelling. C ompress the area with an elastic bandage or wrap to minimize swelling.
E levate the area to facilitate fluid drainage from the injured site.
Ice Versus Heat Determine whether to use ice versus heat by keeping in mind the condition of the involved tissues. Ice numbs the area, reducing pain. It also constricts blood vessels, limiting blood supply to the injured site. This action decreases swelling. Ice can also decrease muscle spasms.