A muscle strain occurs when too much pressure is placed on a muscle, causing the tissue to tear. This tear can happen within the muscle itself, in the tendon, or at the junction where the muscle and tendon meet. The severity of a strain can be assessed by the range of motion or strength lost, which also helps determine the recovery time needed. Muscle strains are classified into three categories based on their severity.
Grade 1 strains involve mild damage to individual muscle fibers. Grade 2 strains involve more extensive damage and may take two to three months to heal. Grade 3 strains are the most severe, involving a complete rupture of the tendon or muscle, which may require surgery and a longer recovery time. However, there are methods to speed up the recovery process. This article discusses seven ways to help you recover more quickly from a muscle strain.
Shockwave therapy is a reliable option, especially if your muscle strain might require surgery and you’re not ready for that. This treatment uses a handheld shockwave device known as the ESWT machine. A medical provider targets the muscle strain using acoustic pressure waves, which improve metabolism and blood flow in the affected area and stimulate the cells that repair damaged tissue. This makes shockwave therapy effective in treating various musculoskeletal disorders, including muscle strains, without the need for surgery or medications.
Staying active during muscle strain recovery is important to ensure the surrounding muscles don’t weaken. Physical therapy can accelerate your recovery by promoting muscle healing and strength, reducing the chances of re-injury. A physical therapist can design a program of stretching or therapeutic exercises to help maintain your range of motion and flexibility, as well as identify the root cause of your muscle strain and adjust your recovery goals accordingly.
Compression garments, such as tight-fitting clothes worn on different parts of your body, provide compression that helps minimize muscle damage, reduce inflammation and pain, lower fatigue, and speed up recovery. Common types include knee sleeves, full-length tights, calf sleeves, socks, quad sleeves, and both short and long-sleeve shirts. Wearing these garments can reduce muscle vibration and increase muscle control during specific activities. For those who frequently experience muscle soreness in certain areas, choosing compression garments for those specific parts can be beneficial.
Cold therapy, or cryotherapy, involves applying cold compresses, ice baths, nitrogen chambers, or ice packs to the affected area. Excessive inflammation can lead to further injury, so cold therapy helps by reducing inflammation and lowering the risk of muscle damage and soreness. Optimal results are achieved when cold therapy is applied within 24 to 72 hours after an injury. While generally safe, liquid nitrogen therapy and cryotherapy chambers should be avoided by individuals with heart conditions, specific autoimmune disorders, high blood pressure, children, and pregnant women.
Heat therapy involves applying warmth to the entire body or a specific area to increase blood flow and circulation, making it effective for stiff and tight muscles. Heat therapy can be in the form of dry heat, such as heat wraps, heating pads, and heat lamps, or moist heat, like saunas, warm baths, warm damp towels, and hot baths. This therapy is helpful for delayed-onset muscle soreness and muscular rehabilitation, as it reduces muscle mass loss and improves muscle contraction. It’s important not to apply heat too soon after an acute injury since it can increase swelling; starting with cold therapy and transitioning to heat therapy can improve blood flow to the affected area.
Massages are popular not just for stress relief but also for aiding muscle recovery. Massaging reduces muscle inflammation and helps cells produce new mitochondria, which promotes quicker healing from muscle injuries caused by physical activity. This therapy can shorten muscle recovery time by activating molecules that enhance mitochondrial growth and reduce inflammation.
Sleep plays a crucial role in muscle recovery, particularly deep sleep or non-REM sleep, which is essential for muscle healing and restoration. During this sleep phase, blood pressure drops, and breathing becomes slower and deeper, increasing the blood supply to the muscles and providing essential nutrients and oxygen for recovery and growth.
Depending on the severity of your muscle strain, healing can take some time. However, following these methods can help speed up your recovery and get you back to your daily activities faster.