Ice packs can be used almost universally to treat acute strains and sprains. Apply ice as soon as possible after the injury occurs to minimize inflammation and swelling and then use ice intermittently for the following 24 hours. After 24 hours the inflammatory process usually subsides and ice is no longer necessary. Increasing the local temperature stimulates blood flow, carrying much needed oxygen and energy to the area. People who exercise regularly often loathe a layoff, but rest is essential for injury recovery.
Inadequate rest slows the healing process and increases the risk of further damage.
Massage relieves the aches and pains of sports injuries by stimulating blood flow to the affected area. Although deep massage techniques may be painful for strained muscles, many gentler massage techniques are soothing. Tightness in the soleus muscle above this area may cause the Achilles tendon to tear or rupture completely during strenuous exercise. A lift inserted in the shoe heel of the affected leg may help relieve stress on the tendon. If the Achilles tendon is actually torn, surgery is usually necessary to repair it.