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Originally Posted by MostMuscle
Ice. Will help reduce inflammation and increase circulation to the affected area, speeding the healing process.
Place a bag of ice on the area for 20 minutes 2-3 times a day.
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Ice and related therapies (RICE) aim to
reduce circulation by bringing about vasoconstriction not preventing it. The swelling following injury is fluid oedema from damaged
blood vessels. The idea is to constrict the vessels as quickly as possible to limit the amount of leaked fluid.
It is certainly advantageous to have an increased amount of blood in the
very early stages of injury, to bring useful blood products promoting tissue healing and to limit movement to an extent (which leads to increased bleeding and swelling), but it is necessary to eliminate it as quickly as possible as it will ultimately hinder rehabilitation by causing pain and immobilising the muscle.
Also, ice is most effective immediately after sustaining an injury like this - about 15min at a time every 1-2 hours - gradually reducing the amount over 24 hours. If you fail to ice it before then, it wont do a thing for you except make you cold.
If it's just a bruise the best thing you can do try to keep it mobile and ease yourself back into full activity.
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