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This article was co-written by Troy A. Miles, MD. Dr. Miles is an orthopedic surgeon specializing in Adult Reconstruction in California. He received his MD from Albert Einstein College of Medicine in 2010, after which he attended the residency program at Oregon Health & Science University and a PhD student at UC Davis.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,094 times.
A muscle strain occurs when the small fibers in the muscle are overstretched, leading to a partial or complete tear of the muscle. All muscle strains are classified as either Grade 1 (tear of some muscle fibers), Grade 2 (more severe muscle fiber damage) or Grade 3 (complete tear). [1] X Research Source Most mild to moderate muscle strains heal within a few weeks. Recovery can be quicker and more comprehensive with certain home remedies or professional treatment.
Steps
Recovering from a muscle strain at home
- Pain that is not very intense but persistent is usually a sign of muscle tension, while severe pain and/or sharp pain when moving is usually due to a joint/ligament.
- Moderate to severe strains often cause bruises to form quickly and show that some of the blood vessels that carry blood to the muscle have been damaged and leaked.
- Cold compresses should be applied for 10-20 minutes every hour (apply longer if the muscle tension is deeper or wider). Then, reduce the frequency of cold compresses as pain and swelling subside.
- Applying ice to a tense muscle, and wrapping an elastic bandage or elevating the strained area will help prevent swelling.
- Apply a warm compress (the type that can be heated in a microwave) on the tense muscle in 15-20 minutes, 3-5 times a day, until the muscle is less tense. Herbal packs often contain wheat or rice flakes, as well as soothing herbs and/or essential oils such as lavender essential oil.
- Another way is to soak chronically tense muscles in warm Epsom salt water for about 20-30 minutes as this significantly reduces pain and swelling in the muscles. [6] X Research Source The magnesium in salt helps to relax muscle fibers, while warm water stimulates circulation.
- Do not apply dry heat (eg, a heating pad) for chronic muscle strain to avoid dehydrating the tissue and making the strain worse.
- Do not give Ibuprofen to young children. Consult your doctor before taking or giving any medicine to your child.
- For more chronic muscle problems, you may consider taking a muscle relaxant (eg, Cyclobenzaprine) to reduce stiffness and/or muscle contractions.
- When stretching properly, the next day you will not feel muscle pain anymore. If the muscle is still sore, it means that you have stretched too much and need to exercise more gently by reducing the intensity.
- A common cause of “excessive stretching” is performing a stretch when the muscle is cold. Therefore, you need to stimulate blood circulation or apply heat and moisture to the muscles before stretching.
Seek help as muscles recover
- Always drink enough water after a massage to flush the lactic acid and byproducts of inflammation out of the body. If you don’t drink enough water, you may experience a mild headache or nausea.
- If the cost of a professional massage is too expensive, you can try using a tennis ball or massage roller instead. Depending on where the muscle tension is, you can roll onto a tennis ball or roller until you feel less tension and pain.
- Ultrasound treatment is painless and lasts about 3-10 minutes, depending on whether the strain is chronic or acute. The treatment process is repeated 1-2 times per day for acute muscle strain, or less for chronic strain.
- A single ultrasound treatment can sometimes provide significant relief from muscle tension. However, it will usually take 3-5 treatments for significant results.
- Physiotherapists, chiropractors, and sports physicians are health professionals who often use electrical muscle stimulation.
- Electrical muscle stimulators can be purchased at medical supply stores, health stores, and online. This device is more affordable than ultrasound equipment but should only be used under the supervision and advice of a healthcare professional.
- In some cases, patients can see significant pain relief within hours of their first infrared treatment. However, the effect will be different on a case-by-case basis.
- The pain relief usually lasts for weeks or even months.
- Chiropractors, physical therapists, and masseuses are health professionals who often use infrared therapy.
Advice
- To prevent muscle strain, you should do a warm-up before performing high-intensity exercise.
- Poor care can make muscles weak and prone to strain.
- Fatigue muscles from intense exercise are also prone to injury.
This article was co-written by Troy A. Miles, MD. Dr. Miles is an orthopedic surgeon specializing in Adult Reconstruction in California. He received his MD from Albert Einstein College of Medicine in 2010, after which he attended the residency program at Oregon Health & Science University and a PhD student at UC Davis.
There are 12 references cited in this article that you can view at the bottom of the page.
This article has been viewed 54,094 times.
A muscle strain occurs when the small fibers in the muscle are overstretched, leading to a partial or complete tear of the muscle. All muscle strains are classified as either Grade 1 (tear of some muscle fibers), Grade 2 (more severe muscle fiber damage) or Grade 3 (complete tear). [1] X Research Source Most mild to moderate muscle strains heal within a few weeks. Recovery can be quicker and more comprehensive with certain home remedies or professional treatment.
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