Effective tips to quickly heal muscle strain and sore muscles

A man dealing with muscle strain and sore muscles

Overlifting during your workout routine or placing immense pressure while performing a movement can lead to muscle strain. While sore muscles happen when you carry out a new workout or engage in powerful exercise for a more extended period. 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 time to your body to allow your muscles to repair and grow bigger. Why? Because your muscles demand 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.

Note that, 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, this is the place.

5 Tips to Cure Excruciating Muscle Strain

Try Compression

compression technique for relief against muscle strain

With the application of pressure on the strained area, you can observe the swelling slowly reducing. To stop swelling from increasing you can wear an elastic bandage or a static bandage. This will implement a constant pressure on the injured area. Compression boosts the flow of oxygenated blood that your body needs for tissue repair and recovery.

Therapeutic Massage

man taking therapeutic massage

Another effective method to raise the blood flow and ease the compact muscles is Therapeutic massage. Thus, the massage adds pressure to the injured area that clears any excess fluid and cellular waste and helps in curing damaged tissue. Soon after the injury if you opt for the 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 relieved.

Don’t Take the stairs

avoid stairs for muscle relief

If you are suffering from a pulled thigh muscle for a few days, opt for escalator or elevators instead of stairs. Thus, 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.

Avoid Lifting Heavy Objects

Do not lift heavy objects

You can easily strain your arm or shoulder muscles which include deltoids, triceps, biceps. Hence, to recover quickly and bring down the pain it’s best you don’t lift heavy objects in your off time. 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.

Cold and Heat Therapy

man using cold therapy to relieve pain

Due to muscle strain your tissue fibers get damaged resulting in immense 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 heal faster. After your swelling fades away after 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.  

5 Tips to cure Muscle Soreness

Stretching

stretch when you feel muscle strain

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 steadily. This way, your sore muscles will start to function normally. Just like any other elastic material, your muscle needs stretching too. Thus, to ensure this elasticity, one must stretch regularly to keep the muscle memory strong and steady.

Eat anti-inflammatory foods

consume turmeric because it has anti-inflammatory properties

Even though stretching can help but your body also needs to heal from 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 thus food has a big role to play in every event of our life. Even in the case of muscle sprain, one has to realize the power of anti-inflammatory food. It is notable that these foods heal your muscles from within and thus, you will be right in a short time.

Warm-ups

always do a warmup routine

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 ends up in you experiencing excruciating pain and discomfort due to sore and strained muscles. Thus, 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. Hence, try to go on with your regime eventually and take baby steps to reach your goal.

Active Recovery

opt for light walking

While rest is essential but so is carrying out low-intensity exercises. Walk, cycle or do light bodyweight exercises to boost tissue repair and blood flow. This will make a recovery from muscle strain quick and easy. Thus, one must do carry on with the daily activity to retain blood circulation in the body. If your body gets static during a muscle sprain, you may feel it difficult to get back on your daily schedule of work. By all means, just keep it going and never stop because of a hindrance.

Sleep

Take sleep and get enough rest

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. On a lighter note, this can be the time of your life where even the doctors will ask you to sleep. This way, you can always make up for all the years lost sleep. As a result, your body recovers the best under rest, and thus you can sleep all you can under this period.

Be aware of how your muscles respond to your workouts and listen to your body. This will prevent you from doing further damage. Keep in mind the above tips the next time you are in pain. And if the pain exists for longer duration do pay a visit to your doctor. However, remember that you can become restless during this period of a long pause, but keep calm and let it pass. Just like every success story comes with challenges and hindrances, you can consider it as a challenge to your daily regime. Thus, the end note is that a muscle sprain is just a mere hindrance and will be fine in a short period.

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