Your Guide to Recovering from Your Muscle Injury
Before going into this article, you have to know that this article is discussing how to get over small injuries like muscle pulls or muscle strains, for instance, but some injuries like muscle tears and serious injuries that involve surgeries and operations. So you don’t ever try to heal a serious tear by following these steps.
First of all let’s get to know some of the most familiar muscle injuries that can happen while working out and their main causes.
We have 2 types of injuries:
- Muscle strains/pulls.
- Muscle tears.
- Muscle Strain
It is what we can call a tiny or a minor tear in the muscle. An injury to the muscle as a result of consequent abnormal activity. Everyone is vulnerable to putting stress on their muscles during normal daily activities, with sudden, heavy lifting, during exercising, or even performing heavy tasks. A severe muscle strain or continuous ones can lead to a muscle tear. These tears can also harm blood vessels leading to local bleeding, bruising, and painful muscle tears.
- Muscle Tears
Muscle tears mainly happens when muscle tissues are pulled or twisted. In some scenarios, these injuries happen due to an acute damage that comes along with trauma. Other cases happen over time as accumulative tasks and stress that has been put on the muscle. For non-athletes, there are some common locations for muscle tears which include back muscles and hamstrings. For athletes, common exercises that usually end up with muscle tears are mainly any kind of weight lifting and contact sports as well.
But as for strains and muscle pulls, following these steps will make you feel better in a matter of days.
1) Rest for 2 Days
After injury all you have to do for the muscle is rest. Avoid even moving the muscle or putting it to any kind of effort for two or maybe 3 days. Resting is only what you need to do to give a chance for the muscle to scar and start to heal well.
2) Not More Than 2 Days
Finished with your 2 days off? Well, get up and go to the gym and start doing some light movements with the muscle. After injuries, the muscle tends to go a little weaker and tends to lose some strength and resting for more than two days makes the muscle lose its elasticity and strength and lose a lot from its range of motion.
3) Slight Static Stretching
A lot of slightly static stretching is required two days after the injuries because as mentioned before muscles begin to scar up and lose a lot from their range of motion and elasticity. So you have to make sure you keep stretching to preserve your elastic muscle and keep it flexible as much as possible. That plays a big role in the healing process.
4) Anti-Inflammatory Assistance
To prevent any kind of inflammation or swelling, apply ice every day on the injured muscle and keep on taking anti-inflammation pills or creams so as to reduce any swelling or bruising caused by the injury itself but just make sure you don’t apply the ice directly on your skin.
5) Don’t Go Heavy Now
You need to start to move the muscle yes. But you don’t want to go heavy trust me. Going heavy now you will end up reinjuring yourself and the scar tissue will keep opening up again and again and you will end up with a chronic injury that will keep following and accompanying you for the rest of your life. So all you need to do is to hold your horses a little and stop listening to your inner voice and to your evil partners’ voice to go heavy and the “you can do it” silly talking.
6) Deep Tissue Massage
This might be the hardest part ever and hurts like hell. But after the scar tissue gets stronger, you need to go do this kind of massage to remodel this tissue with the rest of the muscular tissues to make it flexible like the rest. Without that remodeling process you will find the muscle’s range of motion significantly affected and shortened and this makes you an easy prey for injuries again.
7) BCAA and Glutamine
BCAA and glutamine will be useful in times of injury as they are mainly for recovery and building new muscular tissues. So they will help a lot in healing the muscles and getting it nearly fully recovered. So make sure you keep consuming lots of branched chained amino acids and glutamine.
As for muscle tears, as mentioned before this kind of injuries requires a physician’s consultation as this is a serious injury unlike a muscle strain or pull. Tears sometimes require surgical intervention depending on how bad the tear is. Some tears can also be healed by some physiotherapy. But before deciding how to treat your injury, you have to pay a visit to the doctor first and he will decide for you.
Keywords: Muscles, Tear, Pull, Strain, Stretching, Massage, Rest, Anti-Inflammatory, BCAA, Glutamine.