A muscle strain occurs when the stress on your muscle is so intense that it starts to tear. This tear can happen within the muscle, tendon, or where the tendon and muscle meet. You can gauge the severity of a strain by how much range of motion or strength you lose, which also helps determine how long your recovery might take. Muscle strains are categorized into three levels based on their severity.
Grade 1 strains involve mild damage to individual muscle fibers. Grade 2 strains cause more significant damage and may take two to three months to heal. Grade 3 strains mean a complete rupture of the tendon or muscle, which often requires surgery and a longer recovery time. There are ways to speed up recovery, and here are seven tips to help.
If your muscle strain might need surgery and you’re not ready for that, shockwave therapy could be a good alternative. This involves using a handheld device that emits acoustic pressure waves to target muscle strains, boosting metabolism and blood flow to aid healing. Shockwave therapy can treat various musculoskeletal issues without needing surgery or drugs.
Staying active during recovery is important to prevent weakening of surrounding muscles. Physical therapy is excellent for promoting muscle healing and strength and reducing the chances of re-injuring yourself. Physical therapists can create stretching or therapeutic exercises tailored to your needs, helping you maintain flexibility and identify the strain’s root cause to set recovery priorities.
Compression garments, such as knee sleeves, tights, calf sleeves, socks, and long-sleeve shirts, can help reduce muscle damage, inflammation, pain, fatigue, and soreness. They provide compression and support, which minimizes muscle vibration and enhances muscle control during activities.
Cold therapy or cryotherapy involves using cold compresses, ice baths, or ice packs on the affected area to reduce inflammation and speed up recovery. It’s most effective within the first 24 to 72 hours after an injury. However, liquid nitrogen therapy and cryotherapy chambers aren’t suitable for everyone, particularly people with certain health conditions, children, and pregnant women.
Heat therapy involves applying warmth to the injured area, which increases blood flow and circulation, easing stiff and tight muscles. It can be done with dry heat, like heating pads, or moist heat, like warm baths. However, avoid using heat too soon after an injury, as it can increase swelling. Start with cold therapy and switch to heat later to improve blood flow.
Massages are also great for reducing stress and pain while speeding up muscle recovery. They help reduce muscle inflammation and increase the production of new mitochondria in the muscle cells, promoting faster healing.
Lastly, getting enough sleep is crucial for muscle recovery. Deep sleep, or non-REM sleep, allows your body to repair itself. During this phase, muscle blood supply increases, delivering more nutrients and oxygen needed for recovery and growth.
Recovery time depends on the severity of your muscle strain, but following these tips can help you get back to your routine faster.
