when will the pain go away?
2006-08-25 12:11:38 · 6 answers · asked by Shelly 3 in Health ➔ Diet & Fitness
First of all you should never put your hands behind your head for support. (Little late for that advice now huh?) When you put your hands behind your head and clasp, there is a reflexive tendency to pull on the neck muscles. This puts you at a greater risk for straining the neck muscles, especially when the repetitions start getting difficult and you are fatiguing and want to get out the last few reps. The best advice is to place your hands behind your chest or put your fists at your ears.
You need to treat the muscle with rest, ice, compression, and elevation. Ice application is crucial to the healing process. The moist cold from the ice penetrates deeply into muscle, slowing down the flow of blood to the area. This reduces the swelling which can lead to pain and restricted movement.
Ice down the muscle in increments of 20 minutes--20 minutes of ice on the muscle, 20 minutes with no ice, and repeat. Continue with this "Ice On, Ice Off " schedule for up to two hours per session, with at least two sessions per day. Follow this schedule for the first 24-72 hours, depending on the severity of the strain.
Some physical therapists recommend heat as well as ice, after 48 hours have passed.
After 24 hours, if the pain and stiffness is such that you can't move easily, or if there are any bulges or asymmetries visible in the muscle, then make an appointment with your healthcare professional.
2006-08-25 12:22:21 · answer #1 · answered by Lucky7 3 · 0⤊ 0⤋
This is really common when people first start doing crunches. What happens is your abs aren't strong enough to pull you up yet, and so you are pulling up with your neck, and probably your chin was in your chest.
The proper way to do it is this: Clasp your fingers together behind your head, rest your head in your fingertips. Point your chin to the ceiling, and let your abs pull you up. Keep your elbows back. This way the abs are doing the work, you'll get there.
A heating pad and some ibuprofen will help.
2006-08-25 15:34:03 · answer #2 · answered by trainer53 6 · 0⤊ 0⤋
It depends how badly you did it. it should not take more than a week or two. But if it takes longer then you should go to the docotors.
2006-08-25 12:15:03 · answer #3 · answered by XxSilentGirlxX 2 · 0⤊ 0⤋
it could take days or months even years down the line.
2006-08-25 17:24:43 · answer #4 · answered by Carol 1 · 0⤊ 0⤋
days
2006-08-25 14:41:43 · answer #5 · answered by fitness guru 2 · 0⤊ 0⤋
after a 8hrs-day.
2006-08-25 12:14:28 · answer #6 · answered by Ev'rybody Know Me 3 · 0⤊ 0⤋