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Injured muscles can be a painful and frustrating experience, but there are ways to aid the healing process. While most muscle strains will heal on their own with time, there are treatments that can help speed up recovery and prevent further injury. These include physical therapy, isometric exercises, and staying hydrated. In more severe cases, surgery may be required.
| Characteristics | Values |
|---|---|
| Muscle healing process | Regenerating muscle fibres |
| Muscle healing process | Formation of scar tissue |
| Muscle healing process | Remodelling of scar tissue |
| Muscle healing time | A few weeks to a few months |
| Muscle healing treatment | Avoid activities that cause pain |
| Muscle healing treatment | Physical therapy |
| Muscle healing treatment | Isometric exercise |
| Muscle healing treatment | Hydration |
| Muscle healing treatment | Anti-inflammatory medication |
| Muscle healing treatment | Corticosteroid injections |
| Muscle healing treatment | Platelet-rich plasma |
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What You'll Learn
Muscle regeneration and scar tissue formation
Injured muscles heal by regenerating muscle fibres. However, scar tissue also forms where the muscle was injured. Over time, this scar tissue remodels, but sometimes the muscle tissue never fully regenerates, which can make the muscle prone to future injury.
After the inflammatory phase, the muscle begins to heal by regenerating muscle fibres. This is a natural process that the body undergoes to repair damaged tissue. However, it is important to note that this process can take time, and rushing it may lead to further injury. During this time, it is crucial to avoid activities that cause pain and may further injure the muscle.
While the muscle is healing, a significant amount of scar tissue forms at the site of the injury. This scar tissue remodels over time, but it may not fully regenerate, leaving the muscle vulnerable to future injuries. To support the healing process, it is recommended to stay hydrated, as water helps cells flush out waste products. Additionally, isometric exercises can be beneficial if they are not too painful. These involve gently contracting the injured muscle for 30 seconds at a time.
In some cases, physical therapy may be necessary to regain strength and function. This usually occurs after a few weeks or months of appropriate treatment. It is important to give the muscle adequate time to heal and not return to activity too soon, as this can lead to re-injury. For hamstring strains, crutches may be useful for the first few days or weeks to offload the muscle.
While there are various treatments available, such as anti-inflammatory medication and corticosteroid injections, there is no conclusive evidence that they improve healing or decrease recovery time. Some studies even suggest that NSAIDs may impede healing in the acute injury setting. Therefore, it is essential to carefully consider treatment options and consult with a healthcare professional to determine the best course of action for promoting muscle regeneration and minimising scar tissue formation.
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Physical therapy
Once the initial inflammatory phase has passed, progressive functional physical therapy can begin. This involves gently contracting the injured muscle for 30 seconds at a time, if it is not too painful. It is important to start slowly and gradually increase the intensity of these exercises to avoid re-injury.
In some cases, physical therapy may be combined with other treatments such as anti-inflammatory medication or platelet-rich plasma (PRP) therapy. However, it is important to note that there is limited evidence to support the use of NSAIDs (nonsteroidal anti-inflammatory drugs) in improving healing or decreasing recovery time.
Overall, physical therapy plays a crucial role in helping injured muscles heal and regain their strength and function. It is important to be patient and allow the muscle adequate time to recover, as returning too soon can lead to further injury.
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Staying hydrated
The body is made up of around 60% water, and water is essential for many of the body's functions, including the healing process. When the body is injured, it needs more water to help repair the damage. Water helps to deliver nutrients to the injured area and remove waste products. It also helps to keep the body's systems functioning optimally, which is important for healing.
Drinking enough water is especially important for muscle health. Muscles are made up of around 75% water, and water is needed for muscle contractions and to help remove waste products such as lactic acid. When the body is dehydrated, muscle performance can be impaired, and the risk of muscle injury increased.
In addition to drinking water, eating water-rich foods can also help to stay hydrated. Water-rich foods include fruits and vegetables, which also provide important nutrients for healing. Smoothies and soups are also good options, as they can help to increase fluid intake while providing nutrients.
It is important to note that while staying hydrated is important for muscle healing, it is just one part of the recovery process. Adequate rest, physical therapy, and time are also needed for muscles to heal properly. Returning to activity too soon can lead to re-injury, so it is important to give the body the time it needs to recover.
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Isometric exercise
Injured muscles heal by regenerating muscle fibres, but scar tissue also forms where the muscle was injured. This scar tissue remodels over time, but sometimes the muscle tissue never fully regenerates, which can make the muscle prone to future injury.
To perform isometric exercises, find a comfortable position where you can reach the injured muscle. For example, if you are rehabilitating a hamstring injury, you may want to lie on your back with your legs extended. Once you are in a comfortable position, gently contract the injured muscle for 30 seconds. You should feel the muscle squeeze and release.
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Anti-inflammatory medication
Injured muscles heal by regenerating muscle fibres, but a significant amount of scar tissue also forms where the muscle was injured. This scar tissue remodels over time, but the muscle tissue may never fully regenerate, making the muscle prone to future injury.
Most muscle strains do not require surgery and will heal on their own with time. Treatments include avoiding activities that cause pain and may further injure the muscle, physical therapy to regain strength and function, and giving adequate time for the muscle strain to heal.
The use of corticosteroid injections in acute muscle injuries is controversial. While they can help with pain, there is no evidence that they improve healing. There may be some benefit to their use in fascial injuries (injuries to the connective tissue between muscle bundles).
PRP (platelet-rich plasma) is obtained by spinning a patient's blood to obtain a concentrated sample with a higher concentration of platelets. Small studies have shown benefits to the use of PRP, but more robust research is needed to determine if it significantly decreases healing time or time to return to play in acute muscle injuries.
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Frequently asked questions
Injured muscles heal by regenerating muscle fibres. However, scar tissue also forms where the muscle was injured, and this can make the muscle prone to future injury.
Most muscle strains will heal on their own with time, but you can help the healing process by staying hydrated, doing isometric exercises, and doing physical therapy to regain strength and function.
Avoid activities that cause pain and may further injure the muscle. You should also avoid returning to exercise too soon, as this can lead to re-injury.
Anti-inflammatory medication can help to control pain, and crutches may be useful in the acute period following a hamstring strain. Corticosteroid injections can help with pain in acute muscle injuries, but there is no evidence that they improve healing.
