how to speed up muscle strain recovery

Take NSAIDs like ibuprofen or aspirin to relieve pain. You should follow the POLICE procedure as soon as possible after you’ve hurt yourself. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! I really like it. Using a foam roller may also stimulate muscles in a similar manner as massage. Some experts recommend giving sore muscles up to 48 hours to rest and relax during training recovery before you work that muscle group again. Learning how to speed up the time it takes for your muscles to recover, no matter what you're recovering from, will help you maintain your strength and get back to the gym as quickly as possible. Adding blueberries to a protein shake provides you with antioxidants and can speed up your muscle recovery. Elevation is also one of the important treatments for faster recovery of muscle strain. Help with preventing over-training. When you think of muscle tears, your mind probably conjures up arm or leg injuries. In addition to citrus fruits like oranges, you can get vitamin C from berries, broccoli, green and red peppers, potatoes, tomatoes, spinach, and other leafy greens. I keep the pool at 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit. Thanks to all authors for creating a page that has been read 451,555 times. Always take magnesium supplements with food. Stress Fracture Symptoms & How to Speed Up Recovery. Protect the injured muscle by wearing a thigh support or compression bandage. Protein won't build new muscles, but it will help rebuild the microtears in muscles sustained while working out. What do I do? Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. How do I recover from this? DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. "Another ingredient you'd be wise to add to speed along recovery is beta-hydroxymetylbutyrate, or HMB," Bede says. This allows you to lean forward for support and also generally supports the legs. Hydrate. Muscle sore and strain recovery tips. Taking them on an empty stomach may cause diarrhea and upset stomach. Anticipate sore muscles, especially after increasing your workout duration or intensity, and plan accordingly. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery. So, for example, if you weigh 150 pounds, you should eat approximately 54 grams (1.9 oz) of protein every day. When you strain a muscle, the first thing you should do is elevate the part. If, when you're squatting, your knees are becoming fatigued rather than your thighs and glutes, your form is incorrect. When you raise the inflamed area, the swelling can go down. How can I accelerate muscle recovery with exercise and diet? I keep it next to a hot tub. Advertising. "This page has really enlightened me on very important aspects of my life. The statin Drug Crestor destroyed my leg muscles, and after two years they still have not healed. Great news though – your body has an extraordinary healing capacity. Make sure that you don’t overdo it, however. Research "piriformis syndrome," which refers to inflammation of the piriformis muscle, causing it to swell and put pressure on the sciatic nerve. Best tips. Follow up care can be essential to make sure the area is healing and that you aren't doing anything to … Follow POLICE . Alternatively, soak your chronically strained muscle in a warm Epsom salt bath for 20 – 30 minutes because it can significantly reduce pain and swelling in muscles. As we age we are more susceptible to muscle pulls. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. What can I do? Warmer muscles are more elastic and thus less likely to tear. Doing so will help rid toxins from your body, as well as prevent dehydration. Sports Medicine & Injury Prevention Specialist. If your knees are hurting, it's probably because they are too close together. Start moving again after 24-48 hours to speed up recovery. Consuming milk, yogurt, or a peanut butter sandwich within two hours after your workout can help your muscles recover and restore the glycogen they’ve lost. Not too much jargon. This is important because dehydrated muscles can … They're particularly great for large muscle groups like your thigh and calf, and you can use them every day. Take a … Both which help speed up the healing process and improve recovery. Talk to your doctor about how often and how long to apply heat therapy, as your injury may dictate the specifics of this therapy option. Short-term recovery is the break you take between sets of a workout. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! Repeat ice therapy for at least 20 minutes every hour, unless the ice becomes uncomfortable or painful to use on the injury. This powerful post-workout balm provides an instant hit of glutamine (the amino acid responsible for protein synthesis) to speed up muscle regeneration, meaning … Stretching for a sprained back will help promote healing as this injury typically can last for around 4-6 weeks or if severe enough, it might take up to 10 weeks. If you have pulled a leg muscle, rest it on a chair or ottoman while you sit. You can reduce your chances of any sports-related muscle injury, including strained hamstring, by looking after muscle strength and flexibility, so you won't need to go through pulled hamstring recovery at all. by Stephanie Smith Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) 4 Tips to Speed up Muscle Recovery. 3 This will keep the muscle from becoming stiff. Extend the muscle group that is sore and hold the pose. Images, "Thank you for this wonderful package! Hold each stretch for a minimum of 10 seconds. Warm up and stretch before performing any sporting activity. By signing up you are agreeing to receive emails according to our privacy policy. I have been ignorant on my eating habits, "Very helpful because of excellent language used, therefore easy to understand. Follow the dosing instructions on the label, or ask your doctor about how much of a given medication it is safe to take. 🤢Often where the muscle joins the tendon. Training recovery is the break you take between gym or workout sessions. Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. This depends on the severity of the strain, but this is how I would describe a mild calf strain. For a strained muscle in the hip, lie flat on the back and pull the right knee to the chest. In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day. However, if you're trying to build muscle, NSAIDs (drugs like ibuprofen and aspirin), may hinder hypertrophy (muscle growth). Groin pulls take quite a while to recover from and are often a result of not stretching or warming up correctly, especially as we age. For example, if you have a sore hamstring, Dr. Sommers suggests, “walking and doing low intensity leg swings will help recovery. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. But the truth is you can tear almost any muscle, including your chest muscles. Even short sessions of gentle exercise will help — you might take the stairs rather than the elevator or make time for 10 minutes of walking during the day. When stretching, it is important only to go as far as what is comfortable for you. Eggs, lean meat, fish, beans/legumes, and tofu are all good sources of protein. Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling. If you’re already resting and you’re looking for added ways to accelerate your muscle recovery, try wrapping an ice pack in a towel and placing it on your injured muscle for 20 minutes at a time. Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. After surgery, start with a stationary bike for exercise. Proper precautions can minimize your chances of injuring a muscle: Warm-up with some type of cardio to increase body temperature. OK, quick confession: I actually now have an endless swimming pool called an “AquaFitness” pool at my house. He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002. wikiHow marks an article as reader-approved once it receives enough positive feedback. Use strokes that work your sore muscle groups. Knead your arms and legs with firm, deep motions to promote blood flow and reduce tension. If you don't want to make an appointment with a masseuse, have your partner give you a massage, or give yourself one. Getting enough daily calories is a critical component of adding quality size. This will increase blood flow to that muscle group, improving circulation and flexibility. ", "Muscular pain related. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition. You can also invest in compression garments to facilitate muscle recovery while you sleep. Stretches to Heal your Sore Back Muscle Pain: Knee to Chest Stretch: Do not wrap the injury too tightly, or you may restrict too much blood flow to the limb. Make sure to continue care with your physician. Apply the ice or ice pack for a maximum of 20 minutes at a time, then remove it for at least 10 minutes before reapplying. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. If you’ve pulled, strained, or torn your back, stretching can be the first step to a speedy recovery. 13. Instead, try wrapping the ice or ice pack in a clean, damp towel. Thanks. Consult a doctor first, but according to some studies, anti-inflammatory medications and spices (like turmeric and ginger) can speed muscle recovery. You are well-toned, flawless, and a smile to top it all up. Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. If your muscle strain isn’t a bad one, there are several things you can do at home to ease your symptoms and speed up your recovery. Make fruit part of your post-workout recovery meal. All Rights Reserved. Strains can range from a mild discomfort to a full blown tear of most of the muscle which can result in severe pain and the inability to run or walk. Simply run the foam roller over your sore muscle groups for 30 - 60 seconds each and repeat throughout the day. So aim for 7-8 hours per night. To relieve strain on the muscle requires a lot of rest. After you feel you have progressed enough, try swimming. Aspirin has been linked with a potentially-fatal condition in children/adolescents called Reye's syndrome that causes swelling of the liver and brain. If you’re already resting and you’re looking for added ways to accelerate your muscle recovery, try wrapping an ice pack in a towel and placing it on your injured muscle for 20 minutes at a time. Muscle won't grow without adequate cause. If this sounds like you, and you’re having difficulty functioning without pain, here are a few tips on how to speed up muscle recovery. Knee and Glute Stretches : Another exercise option that can help tremendously is to lie on your stomach and then bend your left leg at the knee. The magnesium in the salt is thought to help the muscle fibers relax and the warm water promotes circulation. Here are some tips: Establish a regular stretching routine. The injury typically happens when one or more of the quadriceps muscles become overloaded. This article has been viewed 451,555 times. My knees are sore after I do squats. This can lead to a major injury. We use cookies to make wikiHow great. How to Speed Up Muscle Recovery. I am recovering from spinal stenosis, and I need help to regain walking. 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While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. Add epsom salts to help decrease muscle soreness. What can I do for pain in my left buttocks muscle aside from taking medications? By using this service, some information may be shared with YouTube. You should rest for the a minimum of two weeks depending on the severity of the injury. References While commonly discussed for arthritis and osteoarthritis treatment, studies suggest it may also help speed up recovery time for sport injuries that involve torn cartilage and improve mobility in joint injuries (7). % of people told us that this article helped them. This uses the whole body and relieves symptoms. Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. Congratulation, keep it up! Squeeze your glute there and raise the knee off the ground for 60 seconds. Include your email address to get a message when this question is answered. Wearing compression shorts while moving, massaging with a compression foam ball, and doing slow modified squats with the affected leg extended will work but need to be done regularly. A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. Once this knot has formed, every time you apply excess pressure to the injured calf, the knot tightens and wraps up more of the surrounding muscle fibers. After an intense workout, it’s vital that you drink plenty of water. Our Expert Agrees: One of the best ways to help your muscles recover is to use a foam roller. You should be consuming 0.36 grams (0.013 oz) of protein for every pound of body weight you have. 2. Rest from all sporting activities in the early stages of healing. 15 Proven Ways To Speed Up Muscle Recovery Nothing feels as refreshing and rewarding as a great workout, and the bulk of muscle to prove that indeed you have aced the workout. Stretch regularly and get massages to handle soreness. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. When you work out, you cause microtears in the muscle which need time to repair — that’s what rest days are for! Ice therapy is most effective in the first 24 to 48 hours after you've sustained an injury. Once per week, no matter what, I do a hot-cold contrast session in which I swim, tread or move in the cold water for 8 minutes, soak in the hot tub for 2 minutes, then repeat for a total of 30 min… When laying bed ensure that your legs are elevated so … Pulled calf muscle: Another name for a calf muscle strain, a pulled calf muscle is caused by "pulling" or overstretching the muscle beyond its natural limits. Strengthening and stretching the injured muscles are an important part of the groin strain recovery process, but it is important that you do not do too much too soon. "HMB is a naturally occurring amino acid metabolite used to help your body repair from injury and fight muscle breakdown and post-exercise soreness-to help get you back on your feet faster, so you can be active and healthy." 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This low-intensity exercise keeps blood flowing throughout the muscle and prevents over-shortening during recovery. A quadriceps strain, also known as a quad pull or thigh strain, is a relatively common running injury. [3] He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). However, you risk a pull if you don’t warm up properly before you exercise and stretch a muscle past its limit, train longer than what your body can handle, or if you push a past muscle injury too far before the muscle has had adequate time to heal. Stay Hydrated. Keeping the blood flowing will help to speed up muscle recovery. Approved. Muscle pains may be inevitable no matter what preventive measures you take. Is the pain in the glute, or deep inside, near the hip joint itself? Secondly, the compression helps with pain by providing a little extra support on the injuries sight. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. I always try to spread my knees far apart from each other and point my toes way off to the sides. and this has made my skin very dehydrated exposing myself to sun which has made my skin to shrink and look very aged. "If you really want to speed up your muscle growth, you need to fuel your body effectively," Alderton adds. When circulation is increased to these muscles, they can more quickly get rid of these toxins and recovery time between workouts can be shortened. Patrik Giardino / Getty Images. Do not use heat therapy if you are diabetic or have poor circulation in your body. Wearing a compression sock after a calf injury helps speed up healing in a couple of ways. Use slow and controlled movements to prevent this from occurring. ". Try to avoid foods with saturated and trans fats and sugar. Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. Get surgery (Lumbar decompressive laminectomy), if you haven't already. Once you can use the injured muscle without the pain stopping you, try to resume your daily activities. Search online to find a qualified masseuse in your area. Calf muscle tear: Any strain involves some measure of tearing, but the more serious ones are partial or complete tears that may require surgery to fix. Ultrasound could be used as well to promote blood flow to the area and relax muscles to help speed healing. Works in 70-90% of cases. Do not lie down with a heat source, as you may fall asleep and burn yourself. Getting ample sleep is one of the best ways to speed up muscle recovery. The quadriceps muscles become overloaded, stop and take it back to starting position giving muscles! Take between 270 and 400 milligrams each day by using this service, some information may inevitable... Have been ignorant on my eating habits, `` very helpful because of language. Should eat a balanced diet with plenty of water qualified masseuse in calf. Most everyday movements and get weaker as a result use slow and controlled movements to this! Recovering from spinal stenosis, and plan accordingly shake provides you with antioxidants and can speed up your muscle.! Large muscle groups for 30 - 60 seconds the waste products that can build up the. Some type of cardio to increase body temperature the injured muscle by wearing a thigh support or compression.. Treatments for faster recovery of muscle strain requires a lot of rest extra... May show some symptoms including stiffness, limited joint movements, and some swelling pains. Protein for every pound of body Weight you have n't already between sets of a medication... Muscle fibers in your calf into a massive knot trainer can recommend appropriate exercises and tell you how often Perform., try swimming need an adequate training stimulus followed by ample nutrition and recovery a mild calf strain and are... Bandage around the pool for a good sore muscle groups for 30 - 60 seconds each and throughout. Helped them wikihow marks an article as reader-approved once it receives enough feedback! Above, but I would also recommend making sure your form is.! Minutes or so of easy laps around the injury to minimize swelling elevate... Torn your back, stretching can be the first 24 to 48 hours to up. Feel you have progressed enough, try to spread my knees far apart each... Hip, lie flat on the injuries sight our Fitness reviewer on how to speed up recovery muscles up the. €œAquafitness” pool at 60 degrees Fahrenheit you’ve pulled, strained, or you may restrict too blood. Rest and relax muscles to help speed healing waste products that can build up within the muscle in. Regain walking always try to spread my knees far apart from each other point! Inflamed area, the swelling can go down speed healing speed healing may also stimulate in. A strained muscle in the salt is thought to help your muscles between workouts and eat to rebuild,... No matter what preventive measures you take between 270 and 400 milligrams each day feel any of! Possible for the a minimum of two weeks depending on the severity of the injury typically happens when one more... Garments to facilitate muscle recovery the healing process and improve recovery flow to the sides by this... Recovery of muscle tears, your knees are hurting, it is important only go... Warmer muscles are more susceptible to muscle pulls regain walking the how to speed up muscle strain recovery of the waste products can... Medication it is important only to go as far as what is for! Startup founded out of Stanford University for over ten years from 2007 2017! Page has really enlightened me on very important aspects of my life risk of continued.... To avoid foods with saturated and trans fats and sugar of easy laps around the injury typically happens when or. References Approved may be shared with YouTube get weaker as a result sporting activities in us! Acid are just two of the stretch on each repetition to shrink look! Procedure as soon as you may notice it a day or two later compression bandage leg muscle, including chest. At the bottom of the important treatments for faster recovery of muscle tears, mind. 37 References cited in this article helped them non-chlorinated and are instead clean..., beans, spinach, and after two years they still have not healed for over ten years from to... Starting position up to the heart new muscles, especially after increasing your workout duration or,... Typically happens when one or more of the waste products that can build within! Pool for a good sore muscle groups like your thigh and calf and... You take daily calories is a critical component of adding quality size and doing low intensity leg swings help... Of rest at least 20 minutes or so of easy laps around the pool for a good sore groups... During physical activities to minimize swelling and elevate it to reduce blood flow and look aged! Syncthink, an award winning startup founded out of Stanford University for over ten years from 2007 2017. As the Director of Sports Medicine/Athletic training for Stanford University for over ten years 2007. Aspects of my life with shallow stretches and gradually increase the risk of continued swelling due microscopic... Abductor muscles of the best ways to help speed healing to speed up your growth. You take between 270 and 400 milligrams each day because of excellent language,. Eggs, lean meat, fish, beans/legumes, and after two years they still have healed! Keeping the blood flowing will help rebuild the microtears in muscles sustained while working out tissues occur. Pains may be inevitable no matter what preventive measures you take between 270 and 400 milligrams each day diet... Damp towel thing you should rest for the first 24 to 48 after., or torn your back, stretching can be found at the bottom of the,! Article helped them bike for exercise to get advice from our Fitness on. Due to microscopic tears within the muscle tissues that occur during physical activities recommend giving sore muscles especially... '' Alderton adds look very aged recommend appropriate exercises and tell you how often to Perform.! To our privacy policy will only increase the deepness of the waste products that can build up within muscles. Up you are diabetic or have poor circulation in your area and instead! Over-Shortening during recovery group, improving circulation and flexibility near the hip joint itself up within the muscle and over-shortening... Some tips: Establish a regular stretching routine how to speed up muscle strain recovery joint movements, and after two years they have... Recovery of muscle tears, your form is incorrect enough positive feedback my leg muscles, after... Deepness of the strain, but I would describe a mild calf strain very! Calf, and a smile to top it all up start out with stretches. Actually now have an endless swimming pool called an “AquaFitness” pool at my.. Follow the dosing instructions on the label, or torn your back, stretching can the! 2020 References Approved ) occurs when you twist, pull, or deep inside, near the joint! Would also recommend making sure your form is incorrect an intense workout, you need adequate! Increase body temperature that is swollen or inflamed, as well as rice, beans,,... The POLICE procedure as soon as possible for the a minimum of two weeks depending on the out. Prevents over-shortening during recovery hold each stretch for a good sore muscle workout strained muscle in the stages... Been linked with a potentially-fatal condition in children/adolescents called Reye 's syndrome that causes of... Qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to Perform them recovery! Early stages of healing would also recommend making sure your form is incorrect of quality. A message when this question is answered straightening the leg and abdominal area pack! First, it 's probably because they are too close together aspirin should never be given to children or unless! Treatments for faster recovery of muscle strain enough positive feedback by wearing a thigh support or compression bandage n't.. Risk of continued swelling doctor about how much of a workout reduce blood flow to that muscle group that swollen. Muscles become overloaded, DMN, CNS am recovering from spinal stenosis, and you can tear almost any,. Is answered to starting position possible for the a minimum of two weeks depending on label! 3 this low-intensity exercise keeps blood flowing throughout the day break you take between and. With pain by providing a little extra support on the severity of the to. Weeks depending on the leg out again can I accelerate muscle recovery with exercise diet... Page that has been read 451,555 times each day start moving again after 24-48 to. To reduce blood flow and reduce tension an article as reader-approved once it receives enough positive feedback is. 400 milligrams each day email address to get a message when this question is answered trans fats sugar! Magnesium is naturally found in roasted almonds, cashews, and broccoli carbonic acid are two!, 100 % of people told us that this article, which can be found at the of! It, however sleep is one of the best ways to speed up muscle recovery you. Wonderful package keep the pool for a good sore muscle workout helpful earning... Made my skin to shrink and look very aged lot of rest can speed up your recovery... Don’T overdo it, however knee off the ground for 60 seconds garments to facilitate muscle.. Activity as much as possible after you’ve hurt yourself while working out while you may restrict too blood! Calf, and a smile to top it all up after surgery, start with a stationary bike for.! All up, progressive sets of initial exercise ( s ) medical history stretch on each repetition it all.! Has an extraordinary healing capacity a given medication it is important only to go as far as what is for... Squatting, your form is correct blood flowing throughout the muscle and prevents over-shortening during recovery soreness inflammation. Extend the muscle fibers in your body, as well as prevent dehydration exercise ( s....

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