Herbs
Comfrey, when used externally, is helpful for strains and sprains. Do not take this herb internally. It is associated with liver damage when taken in large amounts.
Curcumin is an herbal extract of turmeric. It is as effective as cortisone for anti-inflammatory purposes but without the side effects. Take 500mg five times daily.
Gotu Kola promotes blood circulation in the legs and helps speed up recovery.
Massage essential oils such as thyme, sage, or lavender mixed in 1 tbsp. of olive oil on the affected area to relieve pain.
Peppermint oil acts as a local anesthetic.
St. John's Wort oil, when rubbed on the affected area, relieves pain and eases tense muscles.
Homeopathy
Certain remedies can be used in acute situations if your symptoms fit the symptom picture of the remedy. For dosages, see the dedicated section on Homeopathy. Consult your homeopath or naturopath to determine your constitutional remedy: the remedy that best fits you as a whole person. Your homeopath or naturopath will take a complete case history considering all of your mental and physical ailments and match these symptoms with the symptom picture of the remedy.
General
Rhus tox.: Stiff, cracking joints made better with movement and heat.
Strains and Sprains
Arnica: An excellent emergency remedy good for any kind of muscle injury, sprain, or strain. Remedy must be given immediately following injury for the joint to begin healing. Arnica will ease pain and swelling. This is the classic homeopathic remedy for minor muscle strains. It is also available as a cream for external application.
Bryonia: For post-injury symptoms such as redness, swelling, heat, and stitching, tearing pain. Pain is made worse with little movement and pressure.
Ledum: An excellent remedy when the injured part of the body is hot, swollen red, and inflamed. Injured part gets better with cold applications.
Rhus tox.: This remedy complements Arnica very well. It will help relieve stiffness and tearing pain of the joint.
Ruta: Very helpful with dislocated joints and some damage to the ligaments. Ruta will promote healing and alleviate pain.
Fractures
Arnica: An excellent emergency remedy for any kind of injury. Arnica must be given immediately after injury and will ease pain. If dealing with an open fracture, Arnica will minimize bleeding and speed the healing process.
Bryonia: Good for fractures with pain from the slightest movement. Will help ease pain.
Ruta: For fractures that result from the twisting of the joint and results in injury to tendons or ligaments. Stiffness and pain in the injured joint made worse at the beginning of movement.
Symphytum: First remedy to use when there is non-union of a fracture, i.e., bones do not grow together. Will help "stitch up" bones.
Lifestyle
Always use ice immediately following your injury, especially during the first 24 to 48 hours after the incident. Ice relieves inflammation, reduces the secondary complications of muscle and joint injury, and provides the world's best, natural painkiller. If you have an infected or open wound, do not use ice. Make sure to consult your health care provider to ensure its correct use. Above all, never use heat -- it only aggravates the problem.
Cross training prevents injury by protecting you from over-training. If you can, alternate methods of exercise, such as cycling and swimming, instead of just running. This causes less physical stress, less repetition, and is simply more rewarding. A balanced and symmetrical workout regime is essential. This is because opposite muscle groups protect each other. A strong upper back supports your chest, while good abdominal strength is key in supporting your lower back. Different types of exercise are also complimentary. Being muscular supports your endurance training, while good cardiovascular strength supports your muscle building.
If you are not active, there are even greater risks of physical injury when beginning a new exercise regime. Do not be anxious to do too much too soon. If you are unfamiliar with exercise programs and their benefits, seek advice from your fitness consultant, naturopath, or other health practitioner, so that an appropriate exercise regime can be constructed for you. The best exercise regime however, is always a diverse one. Try workouts that include cardiovascular training, muscle toning, as well as stretching exercises. This point cannot be emphasized enough.
Warm-up! Stretching not only feels good but it burns calories, circulates blood, and protects your body from injury. While exercising, always use proper technique.
Exercising in a swimming pool can prove to be very effective: it provides you with challenging workouts with little impact on your joints. Swimming is a common therapy for those who are recovering from strains and sprains.
If you are weightlifting, do not use steroids or synthetic, protein enhancing, supplements to gain muscle mass. These promote muscle and joint injury, amongst serious health compromising side effects. Furthermore, the more naturally you gain muscle mass, the greater your chances are of retaining your musculature, even when you stop bodybuilding. Simply put, the faster you gain it, the quicker you lose it.
Drink plenty of water before, during, and after exercise. Dehydration causes fatigue and can lead to muscle and joint injury.
A healthy, well balanced diet reduces the chance of fatigue, helping to prevent muscle and joint injury.
Minerals
Calcium is needed for the repair of connective tissue. Take 1,500 to 2,000 mg daily.
Magnesium is important for the skeletal system. Take 750 to 1,000 mg daily.
Potassium is essential for tissue repair. Take 99mg daily.
Zinc is also important for tissue repair. Take 50mg daily.
Therapies, Healing Aids, and More
Many people find Chiropractic care essential for pain relief and healing of muscles and joints. Spinal adjustments increase tolerance to pain, and improve the flow of energy throughout your body. The aim is to restore the mechanical balance of systems in the body associated with movement.
Massage therapy is effective in pain relief and in healing of muscles and joints. Acupressure, reflexology, and shiatsu are all included in this category of massage.
Vitamins
Vitamin A boosts immune function and helps in protein digestion. Take 10,000 IU daily.
Vitamin C is required for tissue growth and repair. Take 2,000 to 5,000mg daily, in divided doses. Start at the lower dosage and increase up to bowel tolerance.
