What to Do in the First Hours After Pulling a Muscle

The first hours after a muscle strain set the tone for recovery. Stop the activity immediately — pushing through will make it worse. Apply ice for 15-20 minutes every couple of hours to reduce swelling, and keep the area elevated if possible. Gentle compression with a bandage helps, but don't wrap too tightly. Avoid heat, alcohol, and massage in the first 48 hours — all of these increase blood flow and swelling. After the initial inflammation settles, gentle movement is better than total rest. If pain is severe or doesn't improve in a few days, see a doctor.