Introduction:
Muscle strain is common among athletes and is caused by overuse of the muscles, particularly those involved in explosive movements such as sprinting or jumping. Anyone who engages in regular physical activity that puts stress on their body can suffer from muscle strain. Read on more to know about what are the causes of muscle strain, how to prevent and how it is treated.
What Is a Muscle Strain?
A muscle strain is damage to a muscle or the fibers that make up its health. The medical term for this type of injury is “muscle strain.” A muscle strain can either be a partial tear or a complete rupture of the muscle fibers. A strain is different from a sprain. A sprain occurs when ligaments are torn, while a strain occurs when muscles are torn. Strains can occur in any muscle in the body, while sprains occur primarily in the joints.
What Are the Signs of Strained Muscles?
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If an individual has experienced a sudden, sharp pain in the muscle when exercising, then the muscle may have strained. It is essential to understand that this is not a normal amount of pain, so one should stop exercising if one feels it coming on.
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One may also notice swelling and muscle tenderness following the incident. This is a natural response to injury and is nothing to worry about.
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A muscle strain is different from an injury where the muscle is completely torn. If a muscle is completely torn, there will be a popping noise or feel a” pull” in the area. If the muscle is torn completely, there will be significant pain, and will likely have difficulty moving the area.
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A strain will affect the overall strength and ability to perform workouts, especially if it is in the core or upper body.
What Causes Muscle Strains?
A muscle strain occurs when overstretching the muscle. Muscle strains are most common when starting a new exercise routine or increasing the intensity of the current workout. In some cases, muscle strain can be caused by doing a movement incorrectly or by not warming up before exercise.
What Is the Treatment of Muscle Strains?
With simple home care, one might be able to get back to regular activities after a mild strain in three to six weeks. Recovery may take several months for more serious strains. Surgery and physical therapy may be required in severe cases. The majority of patients fully recover with the right care. If an individual experiences a muscle strain, they should rest and apply cold therapy. Use an ice bag to reduce swelling, and it should be used for about 20 minutes every hour for the first 48 hours. The treatment can be switched to heat therapy for about 20 minutes every two hours after 48 hours. Another method is to use a compression wrap to assist with swelling and pain. One should avoid strenuous activity for about two to four weeks, depending on the severity of the strain.
It is important to keep the area elevated above the heart to avoid blood clots. In certain cases, it is recommended to take anti-inflammatory painkillers to reduce pain and swelling. Stretching is one of the essential things to do after a strain. Stretching helps to recover faster and prevent future injuries.
What Are the Strategies to Recover From a Muscle Strain?
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Eating a balanced diet high in protein and healthy fats will help muscles heal faster. It is important to consume enough calories to support the body and promote healing, especially when recovering from an injury.
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As our bodies heal while sleeping, getting good sleep will help to recover faster. Make sure to have a good sleep environment and sleep at a reasonable time.
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Drinking plenty of water will help to stay hydrated and keep free from muscle cramps. It will also help muscles to stay hydrated, which is essential for proper healing.
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Stay positive. It is easy to get down when recovering from an injury, especially if it is the first time. However, it is important to stay positive and know that it will heal with time.
How to Prevent Muscle Strains?
Whenever engaging in regular physical activity, a person will likely experience muscle strain at some point in their life. However, there are steps to be taken to lessen the risk of experiencing one.
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Warming up before a workout should take about 10 to 15 minutes and should include light cardio, joint mobility exercises, and static stretches designed to increase the range of motion.
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Stretching after a workout will help reduce the risk of experiencing muscle strain. One should stretch the muscles that are engaged during the workout but avoid vigorously contracting the muscles that are stretching.
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A healthy diet is crucial for overall health, and it can help reduce the risk of experiencing muscle strains. Consuming enough proteins will help repair muscles after a workout while also preventing fatigue.
What Are Some Stretching Exercises to Avoid Muscle Strains?
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Butterfly Stretch - Sitting on the ground with the legs extended out, bring the soles of the feet together and rest them on the upper thighs. Gently press the feet towards the body until the inner thighs begin to stretch. Hold for 30 seconds, then switch legs.
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Quadriceps Stretch - Kneel on the floor with one leg in front of the other, and rest the hands on the knees. Gently push the hips forward until feeling a stretch in the quadriceps. Hold for 30 seconds, then switch legs.
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Sealed Hamstring Stretch - Sitting on the ground with the legs extended out, grab the foot and pull it towards the torso. Hold for 30 seconds, then switch legs.
Conclusion:
Muscle strains are common among athletes, and they are often treated with rest and applying cold therapies. If an individual experiences a muscle strain, it is necessary to take steps to reduce the risk of future strains, such as increasing the rest between workouts and wearing supportive gear during exercise. Most people recover completely from muscle strain with proper treatment in most cases. A doctor should handle more complex cases.
