ouch...help?

[coffeetime]

I've done something horrid and strained a lat muscle. It hurts from the back of my ribcage all the way around to the front. I know enough not to lift until it eases up, but everything makes me wince--even sweeping the kitchen or picking up a bag of groceries! Even walking is uncomfortable and I definitely can't run. At the gym I've had to do the elliptical (only) since that has the least impact.

I've tried foam rolling. Excruciating in the moment and afterwards I just feel more sore. I've also tried a heating pad, warm bath with epsom salts, and yoga. Anything I haven't thought of? (My massage therapist is busy until Saturday.)

Comments

[jumpuphigh]

Arnica gel? Tiger's balm? China gel?

I'd go for arnica first. You should be able to get it at a natural grocery store. I prefer China Gel over Tiger's Balm but Tiger's Balm is easier to find. Tiger's Balm should be available at the same store. I get my China Gel from my chiropractor.

[coffeetime]

Thank you...I have arnica in the cupboard, I didn't even think of it!

[jumpuphigh]

Oh, good. Much better if you don't have to go anywhere for it. I hope it helps.

[0jack]

IANAD, but... Rest for one thing. :) Not just not-lifting, but some genuine rest—let your breathing be the massage. Relaxing and reducing pain will help promote healing. Use anti-inflammatories if they don't interfere with anything else. And you can try alternating cold and heat to flush out the muscle and bring in fresh blood to help it heal. Cold/hot in the shower (30-60 seconds of each as extreme as you can stand—don't hurt yourself if you have high tolerance) will do it, so will cold packs and a heating pad.

[rydra_wong]

Comfrey oil as a massage oil is my magic fix for strained muscles -- it seems to speed up healing quite noticeably. You may be able to buy it from a herbalist (Neal's Yard stock it) or make it at home (I've used the heat infusion method here).

And what mac said. Rest, no matter how frustrating it is.

[coffeetime]

Thanks, I'll check the "green" pharmacy near here as they may have it.

Only so much rest available to a busy working mother, but I definitely won't be taking on big challenges until this is better!

[spaceoperadiva]

I am also NAD, but I have done this very thing. It's extremely frustrating because the place that probably needs arnica/comfrey/massage is under your scapula in the back and nigh unto unreachable by anyone who's not a trained massage therapist.

Rest, rest, rest. You might want to mmobilize the arm in that side in a sling when you can until you get to your massage therapist. Try not to pick up your kid (if they're of the "pick me up!" age) or anything else on that side. I re-injured the same silly shoulder injury (also self-inflicted in the gym) about 1000 times by forgetting that I was resting and picking up my kid on that side. Thus my sling suggestion. Helps keep us from Doing Stuff when we shouldn't!

[yeloson]

So, rolling out works on tense muscles, typically by the same action that trigger point therapy does... so it's not going to be good for muscle strains.

Ice/coldpacks as soon as you injure yourself. Inflammation is the body's way of trying to prevent you from moving the injured area, but it also prevents repair materials getting to the injury. The sooner the circulation gets it there, the better the long term repair will be.

Definitely get it looked at, and confirm that it's muscle strain and not tendon stuff... the former heals well over time, the latter requires changes to how you work out and stabilize yourself.

[faesdeynia]

If you're not adverse to it, taking an anti-inflammatory will be your best bet, and I find that ibuprofen is the best of them for muscle pain. If you've got swelling, ice it. Biofreeze is another natural-ish concoction that can help, but I only get it from my MT friend; I don't think it's sold in regular stores.

Aside from that, you need to rest. And you probably need to rest longer than you think you do; there's no need to push it. When you start back up, start light, or just movement without weight.