A muscle tear or strain is caused by excessive stress on the muscle during physical activity, resulting in swelling and pain. Muscle strains are very common injuries that can be successfully treated even at home. Learn how to take care of your torn muscle and decide when medical intervention is needed.
Steps
Part 1 of 3: Get Instant Relief
Step 1. Rest the muscle
When you stretch a muscle, immediately stop the activity that caused the stretch. Muscle tears are actual tears of muscle fibers that can get worse if further stressed and potentially lead to serious injury to the muscle itself.
- Let the pain guide you. If the muscle tear occurs while you are running or playing a sport, and you need to stop to catch your breath from the pain that is too intense, the best thing to do is to stop what you were doing.
- Take a few days to heal from the torn muscle before resuming the physical activity that caused it.
Step 2. Cool the muscle
Applying ice to the damaged area reduces swelling and helps relieve pain. Fill a large food bag with ice cubes, wrap it in a thin cloth to protect your skin from direct exposure to ice. Keep ice on the affected area for 20 minutes several times a day until the swelling subsides.
- You can also use a frozen bag instead of an ice pack.
- Avoid using heat, which does not reduce inflammation from a tear.
Step 3. Compress the affected area
Bandaging the area affected by the muscle tear can reduce inflammation and provide support to prevent further injury. Use an elastic band to loosely wrap the affected arm or leg.
- Do not over tighten the bandage as this may inhibit blood circulation.
- If you don't have an elastic band, you can cut a long strip from an old pillow cover and use it to compress the affected area.
Step 4. Keep the muscle lifted
Raising the inflamed part can help reduce swelling and ensure proper rest for the muscle, which is necessary for healing.
- If the muscle tear affects your leg, you can rest it on an armchair or chair while sitting.
- If the muscle tear affects your arm, you can keep it elevated using a sling strap.
Step 5. Take a pain reliever
Non-steroidal anti-inflammatory drugs (NSAIDs), such as aspirin or ibuprofen, reduce pain and help you move more freely when you have a torn muscle. Make sure you don't take more than the recommended dose and never give aspirin to children.
Part 2 of 3: Knowing When to Seek Medical Treatment
Step 1. Check for pain
Resting the muscle and using ice ice should cure the muscle tear within a few days. If the pain does not improve, see a doctor. You may, in fact, have some more serious injury that requires medical attention.
- If your doctor determines that your injury needs more attention, they may recommend the use of crutches or a sling so that the affected muscle can rest. He may also prescribe stronger pain relievers.
- In rare cases, a muscle tear may require physical therapy or surgery.
Step 2. See a doctor if you have any other related symptoms
Sometimes a muscle pain is related to something other than hyper-fatigue. You may think that the muscle tear occurred during physical activity, but if some of these symptoms are also present at the same time, consult a doctor:
- Hematomas;
- Swelling;
- Signs of infection, such as itching and redness or rashes
- Puncture marks in the painful area
- Reduced circulation or tingling in the area where muscle pain is felt.
Step 3. See a doctor immediately if symptoms are severe. If muscle pain is accompanied by any of the symptoms listed below, go to the emergency room or a service center immediately to figure out what's happening:
- You feel that the muscle is very weak;
- You have shortness of breath or dizziness
- You have a stiff neck and fever.
Part 3 of 3: Preventing a Muscle Tear
Step 1. Warm up
Muscle strains occur when the muscle is strained too much, a situation that occurs most when you exercise without the necessary warm-up. Take some time to stretch and warm up your muscles before starting an exercise.
- If you like running, do some light warm-up jogging before a fast run or sprint.
- If you are a team player, do some jogging, warm up, or light exercise before you start playing.
- Use a foam roller to stretch your leg, back, and shoulder muscles. This should help warm the body more effectively.
Step 2. Drink 8-11 glasses of water daily to stay hydrated
Dehydration increases the risk of this type of injury. Make sure you drink plenty of water throughout the day and during workouts. Don't wait until you're thirsty to drink water; when you feel thirsty it is already too late.
If you exercise a lot, make sure you drink more water. You could also drink energy drinks, as having a low concentration of electrolytes can increase the risk of a muscle tear
Step 3. Strengthen your muscles
Adding weight lifting or other strengthening exercises into your training routine helps prevent the possibility of stretching a muscle during an activity. Use weights at home or work out at the gym to build a solid, strong foundation to keep your muscles limber.
Step 4. Know your limits
It is easy to be subject to muscle strain during exercise if you are told not to stop even if the pain in your leg or arm tells you to. Remember that straining a torn muscle will only make things worse. By causing a deep injury to the muscle, you risk having to stop for the entire sporting season instead of just for a race.
Advice
- Try cold / hot balms to relieve muscle pain. They do not reduce swelling but help withstand pain.
- When the swelling subsides, apply a warm band to help warm up the muscles before starting the workout.
