1. Do not do any heavy exercises for five days.

In case you have a fresh injury, you should rest and let your body recover naturally. Do not do any form of exercise for at least five days, since your body needs time to heal first. If you workout despite an injury, there can be further wear and tear and it will worsen the injury.

2. Avoid sour foods.

Do not have any sour things till you heal. What happens is that the pain in your body is a result of the acids formed during the wear and tear of your muscle tissues. Now if you have sour things, which also contain acids, it will further aggravate your pam.

3. Drink milk or have calcium tablets.

To help your body recover fast and to provide it extra nourishment, drink a glass of milk with turmeric (haldiwala doodh) everyday till you get better. I would recommend you drink milk at room temperature as some people get acidity from hot milk while some others from cold milk. If you are not a milk drinker or are allergic to dairy products, you can have calcium tablets instead of milk.

4. Do hot and cold fomentation.

Fomentations are increasingly becoming popular all across the world. They are now being used in clinics, homes, spas, resorts, etc. Compresses can also be hot or cold, but they could not be given alternately. Fomentations stimulate the circulation of blood in the body, aids very well in decongestion, so as the external tissue, and they help in warming the  stiff joints.For example, injuries while playing cricket in the legs, arms, etc., are mostly treated with cold fomentations instead of hot. In fact, injury is often treated with cold fomentations and jerks are treated with hot fomentations.

Cold fomentations should be applied to a fresh injury within 24 to 48 hours. It reduces blood circulation and restores any wear and tear. For a home based fomentation, place some cubes of ice in a handkerchief and apply on the affected area. You can also buy readymade compresses from the market and keep them in your fridge. Never do fomentations for more than 20 minutes at a time as it can damage your tissues. Tie with a crepe bandage and then elevate the foot.

Use hot fomentations for sprains and strains in your neck or back, or when you have a strain in your muscles like in your calf, groin, ete. It increases blood circulation in the area it is applied. You can do it at home using a hot water bag. Do it three to four times a day, and your pain will most likely be gone. Remember not to do it for more than 20 minutes at a time as it can damage your muscles.

5. Sleep well and rest.

This is one of the things that is often ignored after an injury or pain. People think that they can resume their life like normal after getting the basic treatment and a day’s rest. But it might not be enough. The benefits of a good night’s sleep and rest are often underestimated. Sleep is very important for the healing process.