how ot rehab a muscle strain

Self Help Treatment

• Protect your muscle from further damage. ...
• Rest – in the early acute stage complete rest is best. ...
• Ice – use a cold therapy and compression wrap to minimise any bleeding within the muscle. ...
• Compression – wear a compression bandage or calf support to support the muscle and reduce swelling. ...
• Heel lift – wear a heel pad in your shoes. ...

More items...

Full Answer

What is the best treatment for muscle strain?

Oct 12, 2016 · Use it 20 min. on/20 min. off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation (“swelling”) while at the same time increasing beneficial blood flow through the injury.

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

A suggested muscle strain treatment for faster relief and better healing is the R.I.C.E. (Rest, Icing, Compression, and Elevation) technique. Chest Muscle Strain. Muscle strain in chest is characterized by a sudden pain in the chest area. The usual cause of the strain is …

How do you treat a Grade 1 muscle strain?

The initial approach to Physical Therapy of your muscle strain will depend on how long after your injury that you seek treatment. The immediate line of defense straight after a muscle strain should be the application of ice and compression, followed by …

What is the treatment for a muscle sprain?

After you pull a muscle, immediately turn to the R.I.C.E method of recovery: rest, ice, compress and elevate. Take a break from the exercise, movement or activity that caused your muscle strain, then ice the area for 10-minute intervals as often as necessary.

How long does a muscle strain usually take to heal?

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. With proper treatment, most people recover completely.

Is it better to rest or exercise a pulled muscle?

“The most important treatment for acute muscle strain is rest,” he explains. “Continuing to stress a pulled muscle could result in further damage to muscle and a much longer healing time.Nov 15, 2021

How can I speed up muscle recovery?

How to Speed Up Muscle Strain RecoveryApply ice or a cold compress immediately.Alternate ice with heat therapy.Perform simple low-impact exercises and stretching.Knee and calf massage for leg muscle strain recovery.Elevate the injured muscle.May 27, 2021

Should I stretch a strained muscle?

Muscle strains and stretching Some experts recommend gentle stretching for muscles that are recovering from a strain. Be careful not to over-stretch and re-injure the healing muscle fibers. If stretching is very painful, stop and continue to rest the muscle. You can try again when you aren't feeling as much pain.Jan 5, 2022

What is muscle strain?

A muscle strain, or a muscle pull occurs when a muscle in your body is overstretched or overworked. Even if the injury from overstretching or overworking occurs more to the attaching tendon it can also be classified under the term muscle strain.

How do you know if you have a muscle strain?

What does a muscle strain feel like?#N#Several symptoms can indicate that you have incurred a muscle strain but the symptoms you feel will depend on the grade of strain you have incurred: 1 sudden onset of pain, or pain/soreness that comes on the next day related to a specific event 2 pain on touching the injured area 3 mild, moderate, or severely limited range of movement, or an extreme abnormal range of motion 4 decreased strength in the injured muscle 5 bruising or discoloration in the area or at a distal location to the strain 6 swelling 7 a "knotted up" feeling 8 a local divot or bump in the affected area due to the torn muscle fibers 9 muscle spasm in the area 10 stiffness in the area

What happens if you stretch your muscles?

If too much stretch is put through one of your muscles you may end up with a painful muscle strain. If the similar type of injury occurred to one of the ligaments in your body, ...

Where do muscle strains occur?

A muscle strain can occur in any of your voluntary muscles (or tendons which attach to the muscle), but they are most common in the low back, the calves, the front and back of the thighs, the pectoral muscles, and the muscles of the neck and the shoulder. Muscle strains occur more often in muscles that cross two joints ...

What is acute compartment syndrome?

An acute compartment syndrome requires immediate medical attention in order to decompress the compartment, restore blood supply to the tissues, and ensure no muscle death occurs in the affected area. A severe muscle strain may also result in a much less common, but serious, complication call rhabdomyolysis.

What does a physical therapist do for pain?

Once the initial pain and inflammation has calmed down, your Physical Therapist will focus on improving the flexibility and strength of the involved muscle.

Does stretching cause pain?

As your range of motion improves, more aggressive stretches will be added, however stretching should be limited such that it never causes pain . Feeling a gentle stretch at the end of the range of motion should be the limit otherwise further damage could occur to the muscle.

How to prevent muscle strains?

To prevent pulled muscles or muscle strains in the future, always practice good form when exercising and lifting heavy objects. Engage your core, keep your straight back and drive the power through your legs. Doing a proper warm up before any strenuous workout is always smart.

How to treat a pulled muscle?

Other pulled muscle treatment methods include: 1 Keep the strained muscle in a stretched position, but don’t do extensive stretching routines 2 When the swelling dies down, heat can be applied to relax the muscle 3 Take nonsteroidal anti-inflammatory drugs (e.g. ibuprofen) if cleared by your doctor to do so 4 Protecting the area using a splint, wrap or other tools to avoid further injury

Why is stretching important for calf muscles?

Those with shortened, tight calf muscles are extra susceptible to injury (i.e. people who wear heels, runners, cyclists), which is why stretching is so important. After resting, icing, compressing and elevating, the pain should start to subside.

What does it feel like to pull a muscle?

When you pull a muscle, you’ll notice immediate pain, often coming after you feel a sensation similar to a spasm or as if you stretched a resistance band very quickly then released it. Other muscle strain symptoms include: Muscle spasm. Swelling.

How long does a sprain last?

Weakness in that area of the body, especially around the joint. If the pain lasts for more than 24 hours, call your doctor to make sure you’re not suffering from a sprain or tear — both of which may require more extensive treatment like a brace or splint.

What muscle group is the thigh?

The thigh comprises major muscle groups including the quadriceps in the front, hamstrings in the back and adductors on the inside of the thigh. The quadriceps and hamstrings work together to help straighten and bend the leg at the knee, while the adductors keep the legs pulling towards the center.

How to recover from a muscle pull?

After you pull a muscle, immediately turn to the R.I.C.E method of recovery: rest, ice, compress and elevate. Take a break from the exercise, movement or activity that caused your muscle strain, then ice the area for 10-minute intervals as often as necessary .

How to prevent muscle strain?

What can I do to prevent an abdominal muscle strain? 1 The athlete starts in a position lying on the floor. The athlete bends his/her knees so that his/her feet are on the floor. Then the athlete pushes his/her pelvis up so that the knees, hips, and spine are in one line. Initially, the athlete may want to place his/her hands and arms on the ground to add stability. 2 As the athlete gets stronger, the athlete can raise his/her arms off of the floor. As the athlete moves up into the bridge, the athlete should contract all of the muscles in and around the trunk and hold the bridge for 10 seconds. This can be repeated for a total of three sets of ten repetitions. 3 To increase the difficulty of this exercise, the athlete can extend one knee by lifting his/her foot off of the ground while in the bridge position. The key is for the athlete to maintain a neutral pelvis position with hips straight and not rotated throughout this exercise. The athlete can alternate legs or hold the extended leg for a count of five or ten before replacing his/her foot on the ground.

What is a strain in the body?

A strain is an injury to a muscle. A strain can vary in severity from a mild stretch to a full rupture. In an abdominal muscle strain, any one of the four muscles can be injured causing extreme discomfort with any trunk movements as well as with coughing, laughing, deep breathing, or sneezing.

What does it mean when an athlete has pain?

Pain is an indicator that the athlete has exceeded the injured tissue’s capability to lengthen. Stretching too early during the rehabilitation of a muscle strain can reinjure the damaged tissue and set the athlete’s progress back.

What happens if you tear a fiber?

The athlete may experience sudden abdominal pain, marked tenderness, localized swelling, and discoloration. Any and all movements of the athlete may be painful with the athlete guarded in his/her movements.

How to do a squat?

The athlete starts in a position lying on the floor. The athlete bends his/her knees so that his/her feet are on the floor. Then the athlete pushes his/her pelvis up so that the knees, hips, and spine are in one line. Initially, the athlete may want to place his/her hands and arms on the ground to add stability.

Which muscle group is the most superficial?

The most superficial muscle group is the rectus abdominis. This is the set of muscles that fun up and down the abdomen and can be seen in athletes who have a low body fat (also known as the much sought after “six pack”).

What is the best abdominal exercise?

Here are a few good at home abdominal exercises. The Bridge – Is a core exercise that can be done without equipment. It is easily performed and has a lot of variations that can be added to increase the difficulty level of the specific exercise. The athlete starts in a position lying on the floor.

How to heal muscle strain?

Most muscle strain injuries will heal with simple treatment steps, but performing the right steps, at the right time, can be critical to ensuring the fastest possible recovery. As with many injuries, there is a balance between doing too much, or too little, early after the injury.

What are the symptoms of muscle strain?

The usual symptoms of this type of injury include pain, spasm of the muscle, swelling, bruising, and limited mobility. Often an athlete will feel a sudden grabbing or tearing sensation in the muscle, and then be unable to continue their activities. Muscle strain injuries are graded by severity: 1 .

What is pulled muscle?

Jason DelCollo, DO, is board-certified in family medicine and on the faculty of Philadelphia College of Osteopathic Medicine. A muscle strain, also called a pulled muscle, occurs when a muscle is stretched too far, and microscopic tears occur within the muscle fibers.

How does temperature affect muscle stiffness?

Laboratory studies have shown that temperature can influence the stiffness of a muscle. 4  By keeping the body and muscles warm, the muscle is less likely to sustain a strain type of injury.

What happens after a muscle injury?

After injuring the muscle, it is important to regain strength before returning to athletic activities. Both the injury itself and the rest period following the injury can reduce the strength of the muscle. Stronger muscles are less likely to sustain a re-injury.

What is a grade 1 injury?

Grade I: Mild discomfort, often no disability, usually does not limit activity . Grade II: Moderate discomfort, can limit the ability to perform high-level activities. May have moderate swelling and bruising associated. Grade III: Severe injury that can cause significant pain. Often patients complain of muscle spasm, swelling, ...

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 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.

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 to do if your pain is high?

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 does it mean when you hear a pop?

Seek medical help immediately if you hear a pop at the time of injury. A popping sound could indicate that you've suffered from a torn muscle. This is often accompanied by severe pain, swelling, tenderness, and discoloration. In this case, seek emergency medical care to ensure you don't suffer any further damage to the muscle. [12]

How to stop swelling from heat?

If you're experiencing a lot of pain and swelling, you can alternate the heat with an ice pack, which will reduce pain and swelling.

What happens if you can't move your arm?

If you can’t move or bear weight on the joint, or if you have numbness in any part of the injured area, it could be a more serious injury, such as a fracture.

What is the best treatment for muscle strain?

Compression with an elastic bandage for support. Elevation to allow fluid to drain away. Over-the-counter painkillers like acetaminophen and ibuprofen can relieve muscle pain and swelling. Your doctor may suggest you see an orthopedic specialist for further treatment if you have a severe strain.

What causes muscle strain?

Causes of muscle strain. Muscles insert into bones and provide the force that helps you move. If you misuse a muscle or overload it, the resulting force is so great that it causes the tissue to tear. Tears happen in three specific places: In the myotendinous junction, which connects muscles and tendons.

What is a grade 3 strain?

Grade III strains may require surgery and months of rehabilitation. A strain, or pulled muscle, is an injury to your muscle or tendon. It occurs when these fibers are overstretched or torn. A muscle strain can occur because of an accident, misusing a muscle, or simply because a muscle is overworked.

How do you know if you have a muscle strain?

Signs and symptoms of muscle strain. After straining a muscle, you may experience muscle spasms, weakness, and pain. Sometimes, the area surrounding the muscle will cramp and swell, and you'll struggle to move a muscle or won't be able to use it at all. Severe strains, like a partial or complete tear, are very painful.

What are the different types of muscle strains?

Types of muscle strain. Doctors assess the severity of a strain based on the strength or range of motion you have after the injury. There are three grades of muscle strain: Grade I: A mild strain that damages less than 5% of individual muscle fibers. Grade II: Significant loss of motion and strength. It involves more muscle fibers, but the muscle ...

How long does it take for a grade 1 strain to heal?

Grade I strains heal within a few weeks. Grade II tears can take up to 3 months or longer. If you've had surgery from a Grade III strain, gaining normal muscle function will require months of rehabilitation. If you suspect a muscle strain but didn't hear a "pop" that would require a visit to a healthcare provider, the RICE rule can help.

What happens when you overload a muscle?

Injuries happen when you overload a muscle, which means it's contracting and elongating at the same time. Certain factors that predispose you to a muscle strain injury include: Previous injuries. Weak muscles.