how to repair a muscle strain

Medication

Recovery depends on the location and severity of your muscle strain. In general, almost all Grade I strains heal within a few weeks, whereas Grade II strains may take two to three months or longer. After surgery to repair a Grade III strain, most people regain normal muscle function after several months of rehabilitation.

Therapy

3 Quick & Easy Steps to Recover from a Strained, Pulled, or Torn Back

1. Stretching Your Lumbar Muscles to help with Strains or Tears.
2. Strengthen Your Back Muscles to Prevent Future Injuries.
3. Rest, and Ice or Heat Therapy.

Self-care

How fast you will be able to build muscle depends on several factors, such as your training program, training experience, age, genetics, diet, sleep, and other stress. It is common to see noticeable gains in muscle mass after only a month or two of effective training. As a beginner, you can expect to increase your fat-free mass with 2–3 kg ...

Nutrition

Remedies for a Pulled Muscle

• Ice the Affected Area. When you notice pain that feels like you’ve pulled a muscle, you should apply some ice as soon as possible.
• Get Some Rest. This may seem like an obvious tip, but the last thing you want to do is rush your recovery and risk injuring yourself further.
• Gentle Stretching. ...
• Soaking in a Warm Bath. ...
• Turn to the Professionals. ...
• – Marsha. ...

See more

How long does it take for a muscle strain to heal?

How to treat and recover from a strained or pulled muscle?

How fast can you expect to build muscle naturally?

How can I heal my pulled muscle fast?

What is the best way to treat muscle strain?

How long after muscle strain can you take ibuprofen?

What to look for in a physical exam for a ruptured tendon?

What is the best treatment for a sprained limb?

How to wrap a swollen heart?

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How long does a muscle strain take to heal?

Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary.

Should I stretch a strained muscle?

Don't stretch! While it may seem counterintuitive, stretching a strained muscle only makes it worse. Your best bet involves avoiding any movement that agitates the affected area and continue to rest until the pain subsides.

Do muscle strains heal on their own?

Most muscle strains do not require surgery, and a full recovery is expected. If there is a partial tear then the athlete can return when they are pain free and have normal strength and motion. This usually occurs following anywhere from a few weeks to a few months of appropriate treatment and therapy.

Can you fix a muscle strain?

Muscles strains and hernias can both be caused by overuse, but they're different injuries. Muscles strains are caused by tears in the fibers of your muscles. Unless they're very severe, you can treat a muscle strain at home with rest, icing and over-the-counter medicine.

How can I speed up muscle recovery?

Read on for seven tips for muscle injury recovery that will speed up or improve your recovery.Stay Hydrated. ... Reduce Inflammation With Cherry Juice. ... Increase or Improve Sleep. ... Compress the Affected Muscle. ... Switch to Low-Impact Exercise During Injury Recovery. ... Up Your Protein Intake. ... Limit Alcohol and/or Tobacco Consumption.

Does ibuprofen help heal muscle strains?

Even over-the-counter non-steroidal anti-inflammatories (NSAIDs) such as ASA and ibuprofen (the generic name for Advil) have been found to delay the eventual healing of muscle, tendon and ligament injuries.

What are 3 symptoms of a muscle strain?

SymptomsPain or tenderness.Redness or bruising.Limited motion.Muscle spasms.Swelling.Muscle weakness.

How do you tell if you've pulled a muscle?

Symptoms of a pulled muscle include:Bruising, swelling or redness at the injury site.Difficulty using the affected muscle.Muscle weakness.Sudden pain when using the affected muscle.Pain when the muscle is at rest.

Should you massage a pulled muscle?

As is the case for muscle and tendon strains, deep tissue massage to the injury itself is contraindicated in the acute stage of any sprain. However, massage for your injury in the surrounding musculature can aid in reducing inflammation and speed up the recovery process.

Is heat good for muscle strain?

Heat is often best for tight muscles, sore muscles, as well as the stiffness and pain associated with arthritis. Heat can also be used following an acute injury to increase blood flow once the swelling has subsided. Remember, though, that applying heat too soon following an acute injury can increase swelling.

What foods help repair muscle damage?

The 10 Best Muscle Recovery Foods and DrinksTart cherry juice. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. ... Watermelon and watermelon juice. Watermelon is sweet, hydrating, and loaded with nutrients. ... Fatty fish. ... Pomegranate juice. ... Beet juice. ... Whey protein shakes. ... Eggs. ... Dairy.More items...•

Does a heating pad help muscle strain?

Use a heating pad or a warm towel to help relieve muscle aches and tension. Be sure not to cause yourself more pain and avoid burns by using a towel between the heating pad and your skin. As with ice, only apply heat for about 20 minutes at a time.

Can stretching make an injury worse?

It can actually aggravate the muscles that are already inflamed due to injury. Trigger points, which form when muscles knot up around an injured area, are not alleviated with stretching. They are often causing the pain and may become further inflamed if the patient stretches.

Is it better to rest or exercise a pulled muscle?

Rest your muscle to allow the injury to heal. For mild and moderate muscle strains, you should rest your muscles for about 2 days. If you have a severe muscle strain, you should rest for 10 to 14 days. You may need to use crutches to walk if your muscle strain is in your legs or lower body.

How do you stretch a pulled muscle?

If you feel discomfort in your back, place a small towel roll under your lower back. Holding the back of your affected leg for support, lift your leg straight up and toward your body until you feel a stretch at the back of your thigh. Hold the stretch for at least 30 seconds. Repeat 2 to 4 times.

Should you massage strained muscles?

As is the case for muscle and tendon strains, deep tissue massage to the injury itself is contraindicated in the acute stage of any sprain. However, massage for your injury in the surrounding musculature can aid in reducing inflammation and speed up the recovery process.

6 Muscle Strain Treatments You Need to Know - Game Ready

A muscle strain is when muscles or tendons tear or stretch. Many injuries—falls, sudden blows, overuse, and more—may strain muscles. 1 No matter what causes a strain, it’s painful and inconvenient. Whether you strained your neck while parallel parking or pulled a groin muscle playing hockey, knowing how to treat the pain and swelling may help you recover more quickly and make you more ...

How Long Does It Take for a Muscle Strain to Heal? - MedicineNet

The amount of time it takes to heal from a muscle strain depends on severity. Grade I strains heal within a few weeks. Grade II strains can take up to 3 months or longer. Grade III strains may require surgery and months of rehabilitation. A muscle strain occurs when muscle fibers are overstretched and tear. Learn more about muscle strains, how muscle strains happen, muscle strain symptoms ...

How to recover from a pulled muscle - Piedmont Healthcare

A pulled muscle, or muscle strain, occurs when a muscle or tendon is overstretched or torn. Muscle strains can occur without warning and affect people of all ages and fitness levels. Because these types of injuries can range in severity, you should see your doctor right away if you:

Muscle Strain: Symptoms, Tests, and Treatment of Muscle Strain - WebMD

A muscle strain, muscle pull, or even a muscle tear implies damage to a muscle or its attaching tendons. Find out more from WebMD.

How to heal a strained muscle?

This can help strained muscles and other injuries. Ice your muscle by using cold packs with a barrier between them and your skin four to eight times per day for 20 minutes at a time.

What is the best way to treat muscle strain?

Properly treating muscle strain requires the right supplies and a comfortable place to rest. You may need the following supplies: Depending on the muscle affected, you may need assistive devices to help stabilize the muscle, especially if it affects one of the limbs. These can include:

How to prevent muscle strains from recurring?

There are several ways you can prevent a muscle strain from recurring, including: allowing for proper time to heal from an injury. stretching your muscles daily. cross-training for sports by weightlifting or choosing another activity to strengthen your muscles. warming up before exercise or intense activity.

What to do if you have a muscle tear?

Talk to your doctor about what steps you can take to avoid muscle strains if you experience them regularly. If you have a muscle tear that requires surgery, medication or physical therapy may be necessary after your procedure. Your doctor will provide specific follow-up instructions based on the type and severity of your injury.

Why does my muscle feel like it's stretched?

Poor conditioning, fatigue, and an improper warmup can lead to a muscle strain. When muscle strain occurs, people often report a popping or snapping sensation. This is the feeling of the muscle tissue being stretched until it snaps. This is often a very painful experience.

How to reduce swelling in a muscle?

Compress your muscle by applying a steady, gentle pressure on it. This prevents swelling and inflammation, which delay healing. Wrapping an elastic bandage around the affected muscle is best. Elevate the injury above your heart to reduce swelling. Use pillows or other devices to raise an affected limb while you rest.

What is the most common treatment for muscle strains?

According to the American Academy of Orthopaedic Surgeons (AAOS), the most common and effective treatment for muscle strains is the RICE method . The individual letters of RICE stand for rest, ice, compression, and elevation. In particular, RICE involves the following:

How to recover from a muscle pull?

The first step with any muscle strain (and most musculoskeletal injuries in general) is to rest it . This may require taking a few days off work or away from the team, but muscles recover quicker if they are given the appropriate time to rest. If your muscle pull takes longer than a few weeks to recover, then either a significant proportion of the muscle fibers are torn or there's involvement of a related joint and ligaments.

When to apply cold compress to muscle strain?

Apply something cold if the muscle injury is acute. If your muscle strain is acute (within a few days old), then inflammation is likely an issue and should be addressed. [3]

How to reduce muscle spasms?

The application of moist heat can decrease muscle tension and spasm, increase blood flow and promote healing in chronically strained muscle tissue. Use a microwavable heat pack and apply it to your sore muscle (s) for 15 – 20 minutes at a time, three to five times per day, until the tension and stiffness fade away.

How to stop muscle pull from swelling?

Compressing the ice against the muscle pull with the help of an elasticized bandage will help to further impede the swelling, as will elevating the affected area.

What does it mean when a muscle is bruised?

A moderate-to severe muscle strain will usually cause a bruise to form pretty quickly, which indicates some blood vessels that feed the muscle are damaged and leaking.

What happens when muscle fibers tear?

When the muscle fibers tear, the immune system sends lots of fluid containing white blood cells. White blood cells clean up the debris from the damaged cells and connective tissue and lay the framework for a healing response; however, too much inflammation creates pressure, which causes more pain.

What is a muscle pull?

This article has been viewed 1,114,635 times. Muscle strains, also called pulls, occur when the small fibers within a muscle are stretched beyond their limits, which results in a partial or complete tear (rupture). All muscle pulls are categorized as either Grade I (tearing of a few fibers), Grade II (more extensive fiber damage) ...

How to get rid of a strained muscle?

4. Apply heat for 15-30 minutes every 2-3 hours to increase blood flow to the injury. Heat will help improve the circulation to the strained muscle. If you have a hot water bottle, hold it against the strain for about 15-30 minutes at a time several times a day.

How long does it take for a muscle strain to heal?

Make an appointment if a muscle strain doesn’t improve after 48 hours. For most strains, you'll notice an improvement after the first few days. If your pain level is still very high and you're concerned the muscle isn't healing, or if the strain is preventing you from doing daily activities like walking, dressing, or eating, call your doctor and make an appointment. Your doctor can determine if you need to limit your activities or take time off work. [13]

What is muscle strain?

Muscle strains occur when the muscle stretches too far or contracts too quickly [1] This can happen due to sports, other physical activities, or simply in the course of daily life. Depending on the severity of the muscle strain, you can treat it at home or seek medical attention.

What is the best medication for a strain?

NSAIDs are available over-the-counter and include ibuprofen, aspirin, and naproxen.They can be very effective at easing the discomfort and swelling associated with a strain. Follow the manufacturer’s instructions regarding dosage and read the warning labels regarding any potential drug interactions.

How to help a strained leg?

Elevate a strained leg muscle on a pillow. You can prop your leg up on a pillow while you are lying in bed or sitting on the couch, for instance. Elevating the muscle as much as possible will help prevent and reduce swelling. [5]

How to heal ribs from a strain?

If you have a rib muscle strain, then you can try the Wim Hof method, which encourages the use of deep breathing to relieve pain while also emphasizing the benefit of staying hydrated, getting lots of sleep, and eating plenty of protein for healing.

How to get rid of a swollen calf?

Stretch before and after exercising. Spend a few minutes warming up before strenuous exercise, such as gently running in place before you set off on a longer run. After exercising, stretch the muscles that you have been working, such as doing calf stretches after jogging.

What to do if your muscle is strained?

If the muscle feels as though it may be strained, swollen, bruised, or painful, it is wise to rest it until symptoms subside. Avoid any exercise involving the muscle and other activities that could put a strain on it .

How to prevent muscle strain?

One of the easiest ways to prevent a muscle strain is by engaging in light foam rolling. Just a few minutes of proper rolling can improve an individual's mobility until every exercise has greater effectiveness and efficiency. The technique can also be used to treat muscle strains by loosening tension. When engaging in light foam rolling, individuals use a piece of hard foam to smooth their muscles. It can sometimes be a little bit achy or painful. Muscles are covered with a connective tissue called fascia, which tightens during periods of repetitive motion and inactivity.

What causes muscle strains?

Muscle strains result from light damage to muscles and their tendons. When muscles are used to perform everyday activities, they become fatigued and susceptible to overstretching or tearing. Both short periods of excessive activity and long periods of gradual overuse can produce muscle strains. Symptoms of a muscle strain include weakness in ...

Why is it important to keep a muscle elevated?

Keeping the strained muscle elevated also reduces pain and swelling and protects the muscle from further strain.

Why do non-athletes have muscle strains?

Many of the muscle strains non-athletes experience occur when they lift a heavy object improperly. There are ways to lift objects that minimize the strain on the body. Lifting a heavy object by using one's spine to bear the burden will make the muscles in one's back.

How to tell if muscle is straining?

Symptoms of a muscle strain include weakness in the muscle, swelling or bruising, pain when using the muscle, pain when resting the muscle, and an inability to use the muscle at all.

Why do muscles get knots?

A tightened fascia is what causes muscle 'knots,' which often lead to strain because they don't have enough range of motion to do the exercises.

How to heal muscle strains?

In many cases, home care and exercises can heal a muscle strain, but severe strains may need medical treatment. People can get muscle strains from playing sports, doing physical work, or just taking part in everyday activities. Early identification and treatment of the injury will speed up recovery.

What is a strained muscle?

A strained muscle occurs when a person stretches a muscle excessively, overuses a muscle, or experiences an accident , such as a fall. People with tight, inflexible muscles and those who do not warm up properly before exercise may have a higher risk of muscle strain.

What are the symptoms of muscle strain?

Muscle strains can cause a variety of uncomfortable symptoms, including: 1 bruising 2 muscle cramps 3 difficulty moving the muscle 4 muscle spasms 5 muscle weakness 6 pain, which usually worsens with movement 7 swelling

What does muscle strain mean?

If you buy through links on this page, we may earn a small commission. Here’s our process. Muscle strain occurs when a muscle becomes overstretched or works too hard. People can often treat muscle strains at home and use specific exercises to speed up their recovery.

How long does it take for a muscle strain to heal?

The duration of recovery after a muscle strain will depend on the severity of the injury. Most soft tissue injuries take a few weeks to heal, but severe strains may take much longer. Trying to return to normal activities too soon can cause further injury, so always follow a doctor’s instructions and start gently.

Why is it important to see a doctor for muscle strain?

It is important to see a doctor for any painful muscle strain to get an accurate diagnosis and appropriate treatment.

How to treat a swollen muscle?

Ice: Applying a cloth-covered ice pack to the damaged muscle for 10 to 15 minutes at a time can help reduce swelling and inflammation. Compression: If possible, apply a compression bandage to reduce swelling.

What is the treatment for a minor strain?

– that’s Rest, Ice, Compression, Elevation – treatment for injuries. Your orthopedist may also recommend NSAIDs – non-steroidal anti-inflammatory drugs – to help reduce swelling.

How to prevent muscle tears?

In most cases, muscles tears are preventable by observing proper warm-up techniques and never forcing a cold muscle to perform full tilt. Using the proper form in any activity is also critical to maintaining healthy muscles. Know your body’s limits. When it comes to pushing your body to the extreme, there’s no such thing as “no pain no gain.” In fact, pain often is the first sign that a muscle has been injured. Get to know your body and understand its signals. This is the best way to not only avoid injury, but to ensure continued peak performance.

What is a muscle tear?

Torn muscles can occur any time your muscle becomes strained or overstretched. This can happen as a result of exhaustion and fatigue, improper use, or overuse. While any muscle can be affected, torn muscles most often occur in the lower back, neck, shoulder and hamstring.

How long does it take for a muscle tear to heal?

Moderate tears may require physical therapy. A severe tear that requires surgical repair can take months or longer to heal.

What is the most common injury that happens when you are trying to get in shape?

Aches, sprains and soreness are common when one is trying to get in shape. However, muscle tears (also referred to as strains) can be more problematic.

What percentage of muscle fibers are torn?

Torn muscles are categorized by the severity of the injury: mild which is a simple strain affecting 5% of a muscle’s fibers; moderate which is up to 25%-30% and accompanied by swelling, decreased range of motion and pain; and severe which is an actual tear in a muscle that is accompanied by extensive swelling.

How do you know if you have a torn muscle?

Symptoms of Torn Muscles. When you tear a muscle, even when it is mild, you will know immediately. Expect pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the strain, you may find it difficult to move the area, if at all.

What is a torn muscle?

Torn muscles, also known as muscle strains, occur when one or more of your muscles is stretched beyond its natural length. Muscle strains are classified as mild, moderate or severe, based on the amount of muscle damaged and the symptoms you experience.

What supplements can help with muscle tears?

According to the University of Maryland Medical Center, both herbal and non-herbal nutritional supplements have historically been used in treating muscle tears, including glucosamine and chondroitin sulfate, bromelain, vitamin C, zinc, white willow bark, turmeric, and horse chestnut.

Can a torn muscle cause difficulty in performing normal tasks?

Additional Information. A torn muscle, depending on the severity of your injury, can cause considerable difficulty in performing your usual tasks and activities.If you suffer a muscle strain, report to your family physician for a proper diagnosis and to discuss treatment options.

Can tendons tear?

MayoClinic.com states that your tendons may also develop tears if they are overstretched. Dietary supplements have been used for many years to help heal torn muscles, but you should always clear the use of supplements with your doctor beforehand.

Can you take supplements for a torn muscle?

A torn muscle, depending on the severity of your injury, can cause considerable difficulty in performing your usual tasks and activities.If you suffer a muscle strain, report to your family physician for a proper diagnosis and to discuss treatment options. Dietary supplements may be a helpful adjunct therapy for your torn muscle. However, the use of supplements should not supplant other treatment methods recommended by your primary care provider. Dietary supplements should always be used with the same caution used when taking prescription drugs.

How to get rid of a strained rib?

Moving your torso and arms can be painful with a strained rib muscle. Recline in a comfortable position with your torso slightly elevated and try to focus on your breathing.

What to do if you have a rib strain?

Use a cough suppressant if coughing caused your strain. A severe or persistent cough can sometimes strain or injure the muscles around your ribs. If your strain was caused by a cough, talk to your doctor about using a cough suppressant to help prevent your strain from getting worse.

How long after rib strain can you use Epsom salt?

This is part of your heat therapy, so don't do it sooner than 2 days after your rib strain. Epsom salts contain magnesium, a mineral that supports your muscle functioning. As an alternative, fill a large mixing bowl with 1/2 cup (64 grams) of Epsom salt and 16 cups (3,800 mL) of hot water.

What does it mean when your ribs are strained?

A strain means the muscle has been over-stretched, pulled in an unnatural way, or partially torn. It can happen if you've reached for something, been in an accident, fallen, or if you play sports that use your upper body.

What are some exercises that can strain your ribs?

Any repetitive motion can strain your rib muscle, from chopping wood to painting or playing sports like golf, tennis, rowing, or baseball.

What is the best medicine for rib pain?

Your doctor may opt to inject your rib area with lidocaine or corticosteroids to ease any extreme pain and swelling.

How to treat swollen ribs?

Take over-the-counter painkillers to ease pain. OTC medications like ibuprofen, naproxen, or acetaminophen can help ease your inflamed rib muscles and any muscles around them that may be swollen to compensate. Most people should take 1 to 2 capsules every 4 to 6 hours, but read the instructions on the package to find your proper dosage depending on the formula.

What is the best way to treat muscle strain?

For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation:

How long after muscle strain can you take ibuprofen?

Some doctors recommend avoiding over-the-counter pain medications that can increase your risk of bleeding — such as aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — during the first 48 hours after a muscle strain. Acetaminophen (Tylenol, others) can be helpful for pain relief during this time period.

What to look for in a physical exam for a ruptured tendon?

Diagnosis. During the physical exam, your doctor will check for swelling and points of tenderness. The location and intensity of your pain can help determine the extent and nature of the damage. In more severe injuries, where the muscle or tendon has been completely ruptured, your doctor may be able to see or feel a defect in the area of injury.

What is the best treatment for a sprained limb?

Acetaminophen (Tylenol, others) can be helpful for pain relief during this time period. A physical therapist can help you to maximize stability and strength of the injured joint or limb. Your doctor may suggest that you immobilize the area with a brace or splint.

How to wrap a swollen heart?

Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area. Elevation. Elevate the injured area above the level of your heart, especially at night, which allows gravity to help reduce swelling.