How to treat a muscle strain?

L'muscle elongation is a common injury among athletes. Unfortunately, it also affects body-builders and fitness enthusiasts. At first sight, it may seem a benign injury, but it needs to be treated quickly to prevent the situation from worsening. Find out everything you need to know to effectively treat this type of injury.

What is a muscle strain?

A muscle strain refers to a injury caused by an abnormal and excessive stretching of the fibers, without significant injury. In some cases, some small muscle fibers may be torn, but not seriously.

When a larger quantity of fibres in the affected muscle is ruptured, it is no longer a question of elongation, but rather of a tear (otherwise known as a muscle strain). Stretching is therefore the first level of injury.

To learn more about the different injuries in bodybuilding, I invite you to read this article.

Muscular elongation generally occurs during a physical effort. It can affect almost all the muscles of the human body, from the thighs to the calves, including the glutes, hamstrings, adductors, biceps and triceps. In sportsmen and women, it is nevertheless the lower limbs that are most often impacted.

The causes of muscle strain are now well known. Lack of warm-up before sporting activity is undoubtedly one of the most common.

Combined with over-exertion, fatigue can also be the cause of this painful injury. Sudden movements during physical activity, muscular or postural imbalances and lack of hydration are also factors to consider. We'll come back to these at the end of this article.

What are the symptoms of this injury?

Elongation is characterized by the sudden appearance of a pain It is, however, less acute than a muscle tear. However, it is less acute than a muscle tear, often compared to a "stab wound" by sportsmen and women.

This pain, more intense than that of a contracture, tends to disappear when the muscle group concerned is at rest. On the other hand, it is clearly present and perceptible during palpationor when the muscle contracts.

A muscle strain does not cause a hematoma or edema (swelling) to form over the painful area. Unfortunately, the formation of a hematoma is most often the sign of a more serious muscular injury (tear or even total rupture).

The diagnosis of elongation can be confirmed by theclinical examination a health professional such as a physiotherapist or doctor. If in doubt, the latter may prescribe an ultrasound scan to ensure that the trauma is not more extensive.

So what should you do if you have the symptoms of a muscle strain?

The treatment to follow for a muscle strain

At the time of injury

In the event of sudden pain, the first thing to do is to stop exercising immediately. Continuing will aggravate the injury and lengthen the time you'll be unavailable.

You should also avoid stretching. Stretching can amplify micro-injuries in the fibers.

The application of ice is strongly recommended as soon as pain appears. Place an ice pack on the injured muscle group for 15 to 20 minutes. While you're waiting to see a doctor, you can of course take an analgesic such as paracetamol to relieve the pain.

In the days following the trauma

Treating a muscle strain means continuing to apply cold for the first few days (3 to 4 times). This is essential to reduce inflammation and accelerate healing.

Your doctor will tell you how long you will be unavailable. He will also prescribe anti-inflammatories non-steroidal (NSAIDs) to limit inflammation.

In addition, a good healing of the injury requires a rehabilitation phase. Whether you are an amateur or a high-level athlete, sessions of physical therapy are essential to strengthen and soften the muscle. This treatment will help you prevent recurrences.

Your physiotherapist will follow a clearly defined protocol. In addition to muscle-strengthening and stretching exercises, he or she can perform massages and offer electrostimulation and cryotherapy sessions.

The resumption of sport will be done gradually after a ten days on average. However, it is conditional on the total disappearance of the muscle pain.

If you had a leg injury, you will need to do several low-intensity jogging sessions before resuming normal cardio activity. If you have an upper body injury, the first few workouts of strength training should not be too brutal. Choose low loads for a few sessions to avoid relapse.

How to prevent muscle strains?

If you are involved in a physical activity such as weight training, you should pay particular attention to the prevention injuries. There are several elements that must be taken into consideration:

• the warm-up
• hydration
• food
• fatigue and sleep
• muscular reinforcement
• flexibility

Your warm-up

To avoid muscular injuries, it is above all essential to warm up before doing sport. A 10-20 minute warm-up will allow your body to warm up and your muscles and joints to perform their expected movements safely.

Don't know how to do it? Check out my sports coach's advice on how to warm up before a workout.

Your hydration and diet

During exercise, it's just as important to keep yourself moisturize to compensate for water lost through perspiration.

More broadly, what you eat and drink on a daily basis has a direct impact on your health. To reduce the risk of injury, eat a healthy, balanced diet.

Sleep

The sleep and recovery play a major role.

In the event of fatigue, it's best to adapt the intensity of your workouts by reducing, for example, the loads used or the number of repetitions performed.

Muscular strengthening

A muscle weakness is often the cause of repeated injuries. Targeted strengthening through weight training is the best way to counteract this phenomenon.

Would you like to benefit from a tailor-made training program to help you achieve your goals?

The relaxations

Regular injuries can also be caused by muscle stiffness. To perform well, your muscles must not only be strong. They must also be flexible enough to withstand the stresses imposed during training.

Remember to stretch several times a week to make yourself more flexible and limit muscular accidents.

Conclusion

A muscle strain is not a serious injury if it is taken seriously right away. The application of ice, followed by physiotherapy sessions and a few days of rest will be enough to get rid of it. But be careful not to neglect your rehabilitation, otherwise you may relapse as soon as you resume your physical activity.