A strained muscle, also known as a pulled muscle, occurs when the tiny fibers in a muscle stretch beyond their limits, resulting in a partial or complete tear (rupture) of the muscle. All muscle tension conditions are categorized as Grade I (multiple muscle fibers torn), Grade II (wider muscle fiber damage), or Grade III (complete rupture). Most muscles that are strained in mild to moderate conditions will heal within a few weeks, although the recovery may be quicker and more complete if you use some proven home remedies or seek professional help.
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Part 1 of 2: Healing Strained Muscles at Home
Step 1. Don't panic and rest the tensed muscles
Most muscles are pulled from lifting too heavy a weight, doing something too often (repetition), moving rigidly, or experiencing trauma (car accident, injury from sports). The first step in any muscle strain (and most skeletal muscle injuries in general) is to rest it. This may take a few days of not working or exercising, but the muscles will heal faster if given the right time to rest. If your pulled muscle takes more than a few weeks to heal, it means that a large proportion of the muscle fibers were torn or the injury involved the joint and associated ligaments.
- Persistent and radiating pain is usually a sign of muscle tension, whereas sharp and/or sudden pain is often caused by strained joints/ligaments.
- Moderate to severe muscle tension usually results in rapid bruising, which indicates that some of the blood vessels that supply energy to the muscle are damaged and leaking.
Step 2. Apply something cold if the muscle injury is acute
If the muscle strain is acute (within a few days), the problem is likely inflammation and should be treated. When muscle fibers are torn, the immune system tends to overreact by draining a lot of fluid that contains white blood cells. That's great for killing bacteria if there's an open wound, but not very helpful for tense muscles because inflammation causes pressure, which results in excessive pain. Therefore, cold therapy (a bag of ice or cold gel wrapped in a thin towel) should be applied immediately to the tensed muscle because it will constrict local blood vessels and reduce the inflammatory response.
- Cold therapy should be done for 10-20 minutes every hour (the wider or deeper the muscle is affected, the longer the time), then reduce the frequency as the pain and swelling subside.
- Applying ice to the stretched muscle using an elastic bandage will help slow the swelling, as well as relieve the injured area.
Step 3. Apply moist heat if the injury is chronic
If the muscle strain is still present and becomes chronic (more than a month), then inflammation control is not the problem. On the other hand, it is possible that the muscles are weakened, too tight, and lack normal blood flow, resulting in inadequate nutrition (oxygen, glucose, minerals). Applying moist heat can reduce muscle tension and spasm, increase blood flow and help heal chronically strained muscle tissue.
- Use a microwaveable herbal bag and apply to sore muscles 3-5 times a day, for 15-20 minutes at a time, until muscle tension and stiffness fade. Herbal bags usually contain oats or bulgur rice, as well as soothing herbs and/or essential oils such as lavender.
- Alternatively, soak chronically tense muscles in a mixture of warm water and Epsom salts for 20-30 minutes as this can significantly reduce muscle soreness and swelling. The magnesium in salt can help relax muscle fibers and warm water will increase circulation.
- Do not use dry heat, such as hot compresses, on chronically tense muscles because you run the risk of drying out the tissue and making the situation worse.
Step 4. Take anti-inflammatory medication
As already explained, inflammation is a big problem in acute skeletal muscle injuries such as muscle strain, so taking over-the-counter anti-inflammatory pills in the early stages of injury is a good option. Common anti-inflammatory drugs include ibuprofen (Advil, Motrin), naproxen (Aleve) and aspirin, but they tend to be harsh on the stomach, so limit them to less than 2 weeks. Anti-inflammatory drugs are only symptom relievers and do not stimulate healing, but they are useful in helping you continue to work or do other activities (if appropriate) more comfortably.
- Ibuprofen is not suitable for children, so always consult a doctor before taking this medicine or giving it to your children.
- For chronic muscle problems, consider taking a muscle relaxant (such as cyclobenzaprine) to reduce muscle tightness and/or spasms. But never take anti-inflammatory drugs and muscle relaxants at the same time.
Step 5. Try some light stretching
Stretching is generally considered a way to prevent injury, but it can also be used in the event of an injury (though with caution and moderation). When the initial pain from an acute injury subsides after a few days, consider doing light stretching just to maintain muscle flexibility and prevent spasms. Start with 2-3 times a day and hold the stretch for 15-20 seconds while taking deep breaths. Muscles that are chronically tense may need more stretching, so increase to 3-5 times a day and hold for 30 seconds until the discomfort subsides.
- If you stretch properly, you should have no more sore muscles the next day. If you still have pain, it's an indication that you're stretching too much and that you should do it more slowly with less force as you stretch.
- A common cause of "overstretching" is stretching while the muscles are still cold. Therefore, make sure to get your blood flowing or apply moist heat to any muscles before you try to stretch.
Part 2 of 2: Seeking Help in the Healing Process
Step 1. Get a deep tissue massage
If your home remedies don't seem to be having the healing effect you'd hoped for, or you just want to add to what you're currently doing, consider seeing a professional massage therapist for a deep tissue massage. Deep tissue massage can help mild to moderately stretched muscles because it can reduce muscle spasms, fight stretches, and promote relaxation. Start with a 30-minute session and let the masseuse massage as deep as you can without making you wince. Your therapist may also perform point-specific therapy that focuses on the injured muscle fibers.
- Always keep your body hydrated after a massage to flush out the side effects of inflammation and lactic acid from your body. Otherwise, you may experience lightheadedness or nausea.
- If your budget doesn't allow for professional massage therapy, consider using a tennis ball or foam roller instead. Depending on where the tense muscles are, use your body weight to roll over on a tennis ball or foam roller until you feel the tension and pain begin to subside.
Step 2. Get ultrasonic treatment for therapy
The ultrasonic therapy machine generates high-frequency sound waves (inaudible to humans) by vibrating crystalline material, which then has a therapeutic effect on the delicate tissues and bones. Although it has been used for more than 50 years by doctors, physiotherapists and used for a variety of skeletal muscle injuries, the exact impact on tissues is still not fully understood. The therapy uses a thermal effect (heat) with a specific setting, which benefits chronically tense muscles, but appears to also reduce inflammation and aid healing in a completely different setting (pulse), which can help heal acute injuries. The ultrasonic frequency can be changed to enter the body superficially (on the surface) or much deeper, which is good for tense shoulder and lower back muscles.
- The ultrasonic treatment is painless and lasts 3-10 minutes depending on the location and whether the injury is acute or chronic. Treatment can be repeated up to 1-2 times a day for acute injuries, or less for chronic cases.
- While a single ultrasonic treatment can sometimes be a great relief for tense muscles, it will likely take 3-5 treatments to achieve significant results.
Step 3. Consider muscle stimulation treatments
Another type of treatment that can work effectively for both acute and chronic muscle tension is electronic muscle stimulation. Electronic muscle stimulation involves placing electrodes over injured muscle tissue to transmit electrical currents and produce contraction. For acutely tense muscles, muscle stimulants (depending on the setting) can help relieve inflammation, reduce pain and reduce nerve fiber sensitivity. For chronically tense muscles, electronic muscle stimulation also has the ability to strengthen the muscles and "retrain" the fibers (thus enabling them to contract together more efficiently).
- Health professionals who may use electronic muscle stimulation include physiotherapists, chiropractors, and sports doctors.
- Electronic muscle stimulation devices are readily available for purchase at medical and rehabilitation supply stores, as well as online. They are more affordable than ultrasonic devices, but should be used under supervision or on the advice of a healthcare professional.
Step 4. Consider infrared therapy
Still in the category of frequency therapy is infrared radiation. The use of low-powered (infrared) light waves can accelerate wound healing, reduce pain and reduce inflammation, especially in chronic injuries. The use of infrared therapy (through a handheld device or in a sauna that emits infrared) is thought to penetrate deep into the body and improve circulation because the device generates heat and dilates blood vessels. The length of treatment varies from 10-45 minutes depending on the injury and whether the injury is acute or chronic.
- In some cases, significant pain relief is achieved within hours of the first infrared treatment, but your results may vary.
- Pain relief usually lasts for weeks or sometimes months.
- Health care professionals who may use infrared therapy include chiropractors, osteopaths, physical therapists, and massage therapists.
Tips
- To prevent muscle strain, do a warm-up routine before engaging in strenuous physical exercise.
- Poor cooling can result in muscles that are weak and more prone to strain.
- Muscles that are tired from rigorous exercise can also be injured.
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