Overlifting during your workout routine or placing immense pressure while performing a movement can lead to muscle strain. Sore muscles happen when you carry out a new workout or engage in high power exercise for an extended period time. It is important to know the difference between no pain, no gain, and just plain pain. Either way you need proper rest and need to give your body time to allow your muscles to repair and grow bigger. Because your muscles need time to heal and rebuild themselves. Both can be extremely painful and bring discomfort in everyday life as it takes at least 24 hours to return to normal.
There are many muscle strain treatments that can be done at home. However, the muscle strain recovery time can be a long pause in your daily activity. So if you are looking for useful tips to subside the uneasiness and heal it quickly, take a look at these 5 tips below.
With the application of pressure on the strained area, you can reduce the swelling slowly. To stop the swelling from increasing you can wear an elastic bandage or a static bandage. This will apply constant pressure on the injured area. Compression boosts the flow of oxygenated blood that your body needs for tissue repair and recovery.
Another effective method to increase the blood flow and ease the compact muscles is Therapeutic massage. The massage adds pressure to the injured area that clears any excess fluid and cellular waste and helps with damaged tissue. Soon after the injury if you opt for a massage, it is going to be sore as the area is sensitive. But your range of motion will enhance in the coming days, and you will feel some relieve.
If you are suffering from a pulled thigh muscle for a few days, opt for escalator or elevators instead of stairs. Taking the stairs will add more strain to the muscles and possibly make the injury worse since most likely you will not be doing a full warm up before you climb a few flights of stairs.
You can easily strain your arm or shoulder muscles which include deltoids, triceps, biceps. To recover quickly and bring down the pain it’s best you don’t lift heavy objects. In fact, if your strain is more than regular weight lifting pain take it easy on the arm exercises for a few days and give your injury some time to heal.
Due to muscle strain your tissue fibers get damaged resulting in pain and swelling. Soon after the injury apply cold to the injury several times a day. You can use ice or gel packs or cold water baths to help you heal faster. After your swelling fades away in a few days, you can apply heat to your injury. Use warm baths, hot cloths, warm water bottles which will also give relief from pain.
Stretch if you feel muscle strain after an intense workout because your muscles might have contracted. However, it may seem tough in the beginning, but, slowly your body will start adapting, and you can go about your daily life. This way, your sore muscles will start to function normally. Just like any other elastic material, your muscle needs stretching too. To ensure this elasticity, you must stretch regularly to keep your muscle memory.
Even though stretching can help your body you also needs to heal from the inside. Add salmon, tuna, herring, mackerel, coconut water, fish oil, yogurt, leafy green vegetables to your diet. Always remember that healing comes from within and food has a big role to play in your everyday life. Even in the case of muscle sprain, one has to realize the importance of anti-inflammatory food. It is notable that these foods heal your muscles from within.
There is a reason why fitness experts emphasize on warmups. Without a warm-up routine, if you begin doing intense workouts, your muscles are susceptible to muscle tears. This will end up in you experiencing excruciating pain and discomfort due to sore and strained muscles. Warming up your body before an intense workout is like readying the body for performance. Make sure your pre-workout stretch consists of dynamic stretches to get your muscles ready to perform. Try to go on with your regime eventually and take baby steps to reach your goal.
While rest is important so is carrying out low-intensity exercises. Like walking, cycling or light bodyweight exercises to help your tissue repair and blood flow. This will make the recovery of muscle strain heal quickly. You should carry on with your daily activity to retain blood circulation in your body. If your body gets static during a muscle sprain, you may find it difficult to get back on your daily schedule of work. By all means, just keep it going and never stop because of the discomfort.
Like we said rest is crucial. Sleep speeds up the recovery process of muscle strain and repair. When you sleep, your body is busy producing hormones that help in muscle recovery.
Be aware of how your muscles respond to your workouts and listen to your body. This will prevent you from injury. Keep in mind the above tips the next time you are in pain. And if the pain exists for long duration you should visit your doctor. Remember you some time can become restless during this period of a long pause.
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