Health Magazine—May 24, 2014
If the pain lasts for more than 10 to 14 days, or if itís very sudden or severe (meaning you canít walk without pain or itís noticeably swollen), itís time to visit a doctor. In the meantime, here are a few things you can do to help speed your recovery.
Most injuries start with inflammation, so icing right away can help. Keep cooling sessions to no more than 20 minutes at a time to prevent frostbite or other skin damage.
If youíre still hurting after two or three days, try switching from ice to a heating pad, which will increase blood flow to the affected area and speed healing.
Once your pain is gone, gently take the muscles and joints through their full range of motion to reduce stiffness and aid in recovery. Stretch several times daily.
Read the full article on health.com.