Dominic Stone
Overused muscles can be the result of frequent and excessive use, causing pressure and strain that can lead to injury. The first step to fixing overused muscles is to rest and relieve the injured area of bodyweight. Applying ice and using pain relievers can help with swelling and inflammation. To speed up recovery, eating a diet rich in lean protein is recommended. In the long term, it's important to vary your exercise routine and ensure you are using the correct technique to avoid overusing certain muscles.
How to fix overused muscles
| Characteristics | Values |
|---|---|
| Rest | Allow your body to rest so it can heal itself. |
| Ice | Apply ice to the affected area to reduce swelling and relieve pain. |
| Compression | Wrap the affected area with an elastic bandage to reduce swelling. |
| Elevation | Keep the injured area raised above the level of your heart to relieve pressure and reduce swelling. |
| Anti-inflammatory medication | Take over-the-counter anti-inflammatory pain relievers such as ibuprofen or acetaminophen to reduce swelling and inflammation. |
| Diet | Consume more lean protein, such as chicken, turkey, and unsalted nuts, to support muscle recovery. Avoid inflammatory foods like red meat, which can slow down healing. |
| Exercise variation | Switch up your daily routine and engage different muscle groups to prevent future overuse injuries. |
| Proper form and technique | Use proper form, gear, and technique during exercise to avoid overloading certain muscles. |
| Gradual progression | Gradually increase the intensity or duration of physical activity to give your body time to adapt to new stresses. |
| Physical therapy | Consider physical therapy modalities and manual therapy for more serious muscle overuse injuries. |
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What You'll Learn
Resting and reducing strain
Resting is key to fixing overused muscles and reducing strain. When you have an overuse injury, you need to let your body rest so that it can heal itself properly. This can be challenging, especially if you lead an active lifestyle, but rest will allow your body to heal and avoid further injury. It is important to understand the difference between muscle soreness and injury pain, as they can feel quite different.
After you have strained a muscle, it is at its most vulnerable, so resting is a good way to prevent further injury. In the first few days after the injury, you can use the RICE method: Rest, Ice, Compression, and Elevation. This will help to relieve pain and inflammation. Apply ice for 15 to 20 minutes at a time, several times a day for the first two to three days. This will help to reduce swelling and speed up muscle healing. Keep the injured muscle raised above the level of your heart. If it is your leg that is injured, try to elevate it using pillows, as this will help to relieve pressure and make you more comfortable.
After the first few days of resting and icing the injury, you can start to gently move the affected muscle group again. Begin with light stretching and slowly increase your level of activity. Make sure to stretch and warm up before exercising to help increase blood flow to your muscles and decrease your risk of further injury. It is important not to overdo it, as strained muscles are vulnerable.
In addition to rest, your diet can also help your recovery. Protein is required for muscle repair, so not having enough can slow down the process. Carbohydrates are your body's first source of energy, but if you don't have enough, your body will use protein as fuel, meaning there is less left for muscle recovery. Include plenty of lean protein in your diet, such as chicken, turkey, and unsalted nuts or nut butters. Carb-rich foods include beetroots, sweet potatoes, and oats.
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Applying ice and compression
Ice should be applied immediately after an injury to reduce blood flow to the injured area, thereby minimising swelling and associated pain and sensitivity. It is recommended to apply ice for 10-20 minutes, remove it for 10-30 minutes, and then start again. This process should be repeated for one to three days after an injury. It is important to remember not to apply ice directly to the skin; instead, wrap the ice or ice pack in a thin towel or cloth to protect the skin.
Compression is another important aspect of the RICE method, as it helps to reduce inflammation by preventing blood and other fluids from accumulating around the injury. Compression gear is available in various shapes and styles to fit different parts of the body.
Combining ice and compression therapy with other treatments, such as elevation, can effectively reduce the pain and swelling associated with muscle overuse injuries.
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Taking anti-inflammatory medication
Overused muscles can be the result of training or technique errors. It is important to understand the difference between muscle soreness and an injury. Muscle soreness, or Delayed Onset Muscle Soreness (DOMS), is completely natural and occurs between 24 and 48 hours after exercising beyond your body's comfort range. This phenomenon is not a bad thing as it helps build muscle and muscle memory. On the other hand, an overuse injury occurs when there are small tears in the muscle fibres.
If you have an injury resulting from muscle overuse, the first thing to do is to remove body weight from the affected area and rest the injured muscle. Additional strain can further damage the overused muscle. For pain relief, consider taking over-the-counter anti-inflammatory medications such as ibuprofen (Advil) or acetaminophen. These medications help reduce swelling and inflammation, which leads to a reduction in pain.
Nonsteroidal anti-inflammatory drugs (NSAIDs), such as aspirin and ibuprofen, are also effective in reducing inflammation. They can be purchased over the counter and taken orally or applied topically to numb the area and reduce soreness. Topical treatments may contain ingredients such as menthol, capsaicin or lidocaine.
It is important to note that too much rest can cause muscles to become weak and prolong the healing process. After a couple of days of rest, slowly begin using the affected muscle group, being careful not to overdo it.
In addition to medication, there are other ways to treat overused muscles. Applying ice to the affected area can help reduce swelling and provide relief. It is recommended to use an ice pack or wrap ice in a towel, applying it for about 20 minutes every hour on the first day and then every four hours for the next few days.
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Eating a balanced diet
Firstly, it is important to ensure you are consuming enough protein, as this is required for muscle repair. Lean animal protein, such as chicken and turkey, can help to speed up recovery after a muscle injury. Plant-based sources of protein include almonds, broccoli, and lentils. Consuming enough protein is key, as your body needs the amino acids found in protein to form new tissue.
You should also consider your consumption of inflammatory foods. Red meats, for example, can slow down the healing process, hindering your recovery from an overuse injury. Instead, opt for anti-inflammatory foods such as unsalted nuts and nut butters, which provide healthy sources of protein and fat.
In addition, your body needs magnesium to relieve muscle cramps and to use calcium effectively. A deficiency in magnesium can lead to weaker bones, as calcium is the mineral that keeps your bones and teeth strong.
Finally, remember that diet is just one part of the recovery process. It is also important to rest and seek advice from a physical therapist or nutritionist, who can advise on the best course of action for your body's unique needs.
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Consulting a physical therapist
Physical therapists can guide you on when and how to stretch to aid your recovery. They may also recommend specific exercises to strengthen your muscles and prevent future injuries. For example, if you are experiencing knee pain, a physical therapist may recommend static squats to stretch and strengthen the adductors (inner thigh muscles) and the quadriceps (central thigh muscles).
In addition to providing guidance on stretching and exercises, physical therapists may also perform massages or manual therapy to relieve tension and restore blood flow to sore muscles. Cold and heat therapy may also be used to reduce inflammation and swelling and relax your muscles.
When choosing a physical therapist, it is important to find one with experience treating muscle overuse injuries. Reading reviews and testimonials from past clients can be helpful in determining the quality of service provided. It is also essential to ensure that the therapist is licensed and qualified to provide the necessary treatment.
Some physical therapy clinics offer newsletters or other resources that can provide expert tips and advice on treating muscle overuse injuries. These can be a great way to learn more about the latest treatments and techniques and make an informed decision about your care.
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