Here’s one way to help that knot in your neck: While in the shower, shoot a strong spray of hot water to your neck area for 20 seconds. Then shoot a spray of cold water for 10 seconds. Repeat three times. Your neck should be more relaxed than before.

Rest

One of the most important things to remember is to rest the injured body part. This helps the healing process and will prevent further injury to the already damaged joint, which can cause long-term instability. You may be advised to keep weight off the injury while it heals, so using crutches or a cane may be necessary. Don’t go back to exercising until your injured part is pain free. This is where some people get into trouble because they go back to the sport before the injury has healed. Some think Ace bandages and neoprene sleeves will protect from further injury, but that's not so. You still can injure yourself if the joint is weakened.

Other Treatments

Don’t be afraid to use over-the-counter pain relievers. Aspirin and ibuprofen will help with pain relief and inflammation caused by ligament or tendon damage. Acetaminophen is good for pain relief but does not relieve inflammation. If your injury doesn’t improve within two to three days, go see your doctor. The injury may be more than a sprain.

Also, if you can’t bear weight on the joint or it feels unstable, you may want to visit a doctor. These are indicators that perhaps the tendon or ligament is completely torn. A severe strain or sprain needs medical attention right away. A delay in treatment may result in long-term instability of the joint. Apply an ice pack on the way to the doc’s office.