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Muscle strains are a common injury, affecting athletes and non-athletes alike. They can occur due to overstretching, tearing, or overusing a muscle, and can cause pain, swelling, and redness. While most strains are minor and can be treated at home, severe cases may require medical attention, physical therapy, or even surgery. The RICE (Rest, Ice, Compression, Elevation) method is a popular treatment approach, but there are also other methods to speed up recovery and reduce pain and swelling.
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What You'll Learn
Rest, ice, compression, and elevation
Rest involves avoiding use of the injured area and giving your body time to heal. It is important to rest immediately after an injury, but complete rest for an extended period may not be beneficial. After a few days of resting, you should gradually increase movement, being cautious not to strain the injured area.
Ice, or cryotherapy, is applied to the injured area to reduce pain and control bleeding. It is typically recommended for the first 24 to 72 hours after an injury, in intervals of 10 to 20 minutes, three or more times a day. Do not apply ice directly to the skin; use a towel or a skin barrier. After 48 to 72 hours, if swelling has subsided, you can switch to heat therapy to increase blood flow and aid healing.
Compression involves wrapping the injured area with a bandage or elastic wrap to provide support, reduce blood flow, and limit swelling. Ensure that the bandage is not too tight, as this can cause numbness, tingling, or increased pain. Compression is typically applied for up to one week following the injury.
Elevation helps to reduce swelling and bruising by making it more difficult for blood to reach the injury. Keep the injured area raised above the level of the heart, using pillows or other supports if needed. Elevation is recommended for 2-3 hours per day during the first few days after the injury.
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Pain medication
Muscle strains are common but painful injuries. Most muscle strains can be treated at home, but severe tears might need medical care or even surgery.
Over-the-counter medications can help relieve pain and reduce swelling. These include:
- Aspirin
- NSAIDs (non-steroidal anti-inflammatory drugs)
- Ibuprofen (Advil)
- Acetaminophen (Tylenol)
- Naproxen (Aleve)
For more extreme muscle strains, a doctor might suggest a stronger pain medication. It is important to always follow dosage instructions on all prescription or over-the-counter medications.
Other Treatments
In addition to pain medication, there are several other ways to treat muscle strains:
- Rest: Take a break from intense activities, but continue with normal activities such as walking.
- Ice: Apply ice to the injured area for 20 minutes at a time.
- Compression: Use an elastic bandage to compress the muscle.
- Elevation: Keep the injured area elevated.
- Massage: Massage the muscle to help reduce pain and loosen tight muscles.
- Topical creams: Apply topical pain creams containing menthol to the injured area.
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Physical therapy
Gentle movement and stretching should be reintroduced after the first few days of recovery. A physical therapist can advise on the correct exercises to promote muscle strength and healing, as well as maintaining flexibility and range of motion. They may also recommend strengthening exercises to build up supporting muscles and prevent re-injury.
The amount of time it takes to recover from a muscle strain varies depending on the severity of the injury. A minor (grade I) muscle strain should heal within a few weeks, while a moderate (grade II) strain may take several weeks to months. Severe (grade III) tears may take four to six months to heal, even with surgery. Returning to intense activity too soon can lead to re-injury, so it's important to follow your physical therapist's advice and only return to sports when you have normal strength and motion.
In addition to physical therapy, there are other treatments that can help with muscle strain recovery. These include over-the-counter painkillers, massage, and topical creams. It's also important to get enough sleep, protein, and fluids each day to aid the healing process.
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Surgery
Surgical intervention can be considered to avoid early and late complications associated with a complete muscle tear and to improve functional results. For instance, in the case of a very long rupture, the denervated part of the muscle may become permanently denervated and atrophied. Surgery can improve the chance for the reinnervation of the denervated stump and prevent the development of large scar tissue within the muscle tissue by bringing the retracted muscle stumps closer together.
There are various surgical options depending on the location and extent of the tear. Muscle repair involves surgically reattaching the torn muscle ends using sutures or anchors to secure the muscle back into its original position. However, sutures might not always provide the required strength to reattach all ruptured muscle fibres, and the formation of gaps between the ruptured muscle stumps may not be completely preventable. Loop-type sutures should be placed loosely through the fascia, as overtightening can cause them to pierce through the myofibers and damage the injured muscle.
In some cases, a tendon transfer may be performed, where a healthy tendon from another part of the body is used to replace the torn muscle.
It is important to exercise caution when considering surgery for muscle injuries, as non-operative treatments usually result in a good outcome.
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Massage and heat therapy
Massage therapy is a natural method of alleviating pain and promoting healing. It can be highly effective in relieving pain and discomfort when used in conjunction with other treatments, such as rest and ice packs. Massage therapy can help loosen up the muscle itself, as muscle tightness is a common natural response to muscle strain. It can also help reduce elevated levels of mental and emotional stress, which can negatively impact physical recovery.
There are two basic massage methods that can be used to treat a muscle strain: effleurage and petrissage. Effleurage involves using slow, gentle strokes up the muscle in one direction to relieve tension and promote relaxation. Petrissage involves kneading the area with your fingers in an alternating pattern, similar to kneading dough. If you experience any tenderness when using kneading techniques, switch back to effleurage techniques until the discomfort improves.
If you are massaging your own strained muscle at home, use your hands or fingers instead of any massage tools. If you choose to use a product such as oil or cream, ensure they are specifically designed for massage therapy. Begin with gentle stroking motions. If touching the affected area causes pain, apply light pressure using only the tips of your fingers. Massage the entire area surrounding the strain to improve circulation and focus on tender spots for longer periods of time. Listen to your body; if anything causes you pain or discomfort, stop immediately and continue resting.
Heat therapy may also help relieve pain after the initial swelling has gone down. Heat increases blood flow, which may promote healing. It is important to note that you should not apply heat or ice to the injured area until at least three days after the injury, as massaging a freshly-strained muscle can increase inflammation and cause further injury. After this point, you can alternate between hot and cold therapy to help reduce pain and swelling. Many people find that applying each for about 15-20 minutes is a popular method, but you should adjust the timing according to your needs.
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Frequently asked questions
The RICE method, which stands for rest, ice, compression and elevation, is the most common way to treat mild muscle strains. Resting, icing, compressing and elevating the injured area helps reduce pain, swelling and inflammation, which in turn speeds up recovery.
Some anti-inflammatory pain relievers that can help with muscle strain include ibuprofen (Advil), aspirin, acetaminophen (Tylenol) and other NSAIDs (non-steroidal anti-inflammatory drugs).
Physical therapy can help promote muscle strength and healing, and reduce the risk of re-injury. A physical therapist can recommend stretching exercises and strengthening exercises to help you stay flexible, improve your range of motion and build up supporting muscles.
The PEACE method, which stands for protect, elevate, avoid, compress and educate, is recommended by some healthcare professionals for the early stages of an injury. Compared to the RICE method, the PEACE method focuses more on protecting the injury and reducing irritation, rather than actively treating it.
Surgery is only considered for severe muscle injuries, such as a torn or ruptured muscle. A doctor will consider your age, type of injury, symptoms and other factors to decide if surgery is necessary.
