Muscle strains are a really common injury, especially among runners and athletes. Luckily, there are some simple steps you can take to speed up the recovery process! This article has advice on how to effectively treat your strained muscles, how to know if you should use ice during the soreness period, and what foods you should take in while healing.
Learn what muscle strains are, how they occur and why they happen
No matter how strong and fit you feel, there is a chance that you will suffer from a muscle strain at some point in your life. Muscle strains are common and can affect people of all ages and levels of fitness.
What is a muscle strain?
A muscle strain is a minor injury to the skeletal muscles caused by overuse or contracting the muscles in the wrong way. Muscle strains can occur when we are performing an activity that we are not used to, when our muscles become fatigued or when we do not have enough strength in certain areas of our body.}
Muscle strains typically occur when there is too much force being put on the muscle or when the muscle is contracted for too long. Most muscle strains occur as a result of repetitive motion or excessive weightlifting, although they can also happen as a result of neglect or poor conditioning.
How do I know if I suffered a muscle strain?
If you experience any of the following symptoms, it is likely that you have suffered a muscle strain: pain, redness, swelling, tenderness, limited range of motion (ROM), discoloration or blackness around the area where the muscle has been strained. In some cases, patients may also experience extreme
Symptoms of a strained muscle
When you experience pain in a muscle or joint, you may be experiencing the effects of a muscle strain. Muscle strains are common and can occur from a variety of causes, such as overuse, training improper techniques, or injury.
Common symptoms of a muscle strain include: muscle soreness, tenderness, bruising, and increased pain when moving the injured area. If left untreated, muscle strains can lead to further injury and even surgery. If you notice any of these symptoms, it is important to take action and seek medical attention.
Here are some tips to help treat a muscle strain:
– Rest the injured area: Given that muscles are muscles and need time to heal properly, it is important to allow the affected area to rest and regain strength. This may involve applying ice or using a heating pad to relieve pain and inflammation. You may also need to take painkillers for relief.
– Use stretching exercises: Stretch your injured muscle regularly as this will help improve blood flow and promote repair. A good stretch should be held for 20-30 seconds, repeated several times per day. Exercises that can be done before or after exercise can also help relieve stiffness and promote healing. Some helpful stretches
Reassurance techniques before you workout
Don’t be discouraged if you experience a muscle strain. Prevention is key, so before you get injured make sure to follow these reassurance techniques:
-Warm up properly by doing light cardio or stretches beforehand.
-Avoid forcefully stretching your muscles when you first feel the pain. Hold the stretch for 5-10 seconds and then work your way up to 30 seconds.
-Take ibuprofen or acetaminophen as directed by your doctor. Repeat as needed.
-Ice the area for 10 minutes at a time for 4-5 times per day. If the pain persists seek professional medical attention.
Useful tips to avoid a strained muscle
1. If you experience any pain or stiffness in your muscle, STOP and take a break! Muscles are like rubber bands; if you keep stretching them without giving them a chance to recover, they will eventually break. Give your muscles the chance to relax and heal before continuing your workout.
2. Know the warning signs: If you feel like you’re about to strain your muscle, stop what you’re doing and take a few minutes to massage the injured area until the pain subsides. If swelling or redness appears, seek medical attention immediately.
3. ice it! Believe it or not, ice can actually help speed up the healing process by reducing inflammation and swelling. Apply a cold pack or towelressed ice to the area for 15 minutes at a time for three or four times per day. Be warned: applying too much ice can cause further damage and aggravate the injury.
4. elevation! Muscles need plenty of blood flow in order to function properly, which is why taking regular breaks during workouts and resting your muscles on elevated surfaces can be so beneficial. A raised bed, chair with cushion, or inflatable mattress are all great options for increasing circulation around the injured area.
If you have ever had a muscle injury, then you know just how difficult it can be to get your body back to where it was before the injury. In this article, we are going to discuss some of the most common methods for treating muscle strains, and which one might work best for you. By following these tips, hopefully you will be able to return to your normal routine as soon as possible and minimize any long-term damage that may have been done.
You may want to consider doing this
-Apply ice to the area
-Take ibuprofen or NSAIDs
-Rest and come back later