Dominic Stone
Muscle strains, or pulled muscles, are common injuries that can be caused by excessive physical activity or overuse. Healing times for muscle strains vary depending on the severity of the injury, which can range from mild to severe tears. While most muscle strains can be treated at home with rest, ice, compression, and elevation (RICE), severe tears may require medical attention or even surgery. In this article, we will provide an overview of the different types of muscle strains, the treatment options available, and offer advice on how to speed up the healing process and prevent re-injury.
| Characteristics | Values |
|---|---|
| Healing Time | If the pain eases by day three, you probably just have sore muscles. If the pain has increased by day three, you may have a strained muscle. |
| Pain Management | Use the RICE method: Rest, Ice, Compression, and Elevation. Anti-inflammatory medicines such as ibuprofen, naproxen, or acetaminophen (Tylenol) also help reduce pain and swelling. |
| Treatment | Avoid intense activity, use massage, topical creams, or over-the-counter painkillers, and do gentle stretches. |
| Surgery | A severe tear might need medical care or even surgery. |
| Sleep | Get seven to nine hours of sleep per night. This is when your body repairs muscles. |
| Protein | Include a serving of protein at each meal. This helps build muscle. |
| Hydration | Drink water throughout the day and eat water-rich foods such as fruits, vegetables, smoothies, and soups. |
| Isometric Exercise | If possible, gently contract the injured muscle for 30 seconds at a time. |
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What You'll Learn
Rest, ice, compression and elevation
The RICE method, which stands for Rest, Ice, Compression, and Elevation, is a standard approach for treating mild to moderate soft tissue injuries. It is designed to reduce pain and swelling and speed up the healing process. Here is a breakdown of each component:
Rest
Rest involves immobilizing the injured area and avoiding any activities that may cause pain or soreness. This gives the body time to recover and prevents further injury. However, some doctors believe that movement can be beneficial, as it can improve blood flow and help remove metabolic waste. In these cases, gentle stretches or a slow return to normal activities may be recommended.
Ice
Applying ice or a cold pack to the injured area can help reduce pain and swelling. It is important to apply ice as soon as possible after the injury and to avoid direct contact with the skin. Ice can be applied for 10 to 20 minutes, 3 or more times a day. After 48 to 72 hours, if swelling has subsided, applying heat to the area may be beneficial.
Compression
Compression involves wrapping the injured area with an elastic bandage to provide support and reduce swelling. It is important to wrap the bandage tightly enough to provide support without cutting off blood flow. Compression is typically effective for up to one week. If you feel you need to use a wrap for longer, consult a doctor as there may be a more serious issue.
Elevation
Elevation involves keeping the injured area raised above the level of the heart to help reduce swelling and associated pain and discomfort. Propping the injured area up on pillows while applying ice or when sitting or lying down is recommended. Experts suggest elevating the area for 2-3 hours a day.
While the RICE method is widely recommended, there are alternative treatments, such as the PEACE (Protection, Elevation, Avoid anti-inflammatories, Compression, Education) and MEAT (Movement, Exercise, Analgesia, Treatment) approaches, which emphasize movement and avoiding complete rest. As always, it is important to consult a medical professional for personalized advice and treatment options.
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Over-the-counter painkillers
Over-the-counter (OTC) painkillers are medicines that can relieve pain and reduce fever without a prescription. They are available in pharmacies and shops in the form of tablets, caplets, capsules, liquids, and creams.
OTC painkillers can be used to treat acute pain, which is pain that has lasted less than a month and has a known cause, such as an injury, trauma, surgery, or infection. They can also be used to manage chronic pain, which is pain lasting three months or more.
The two main types of OTC painkillers are acetaminophen (paracetamol) and non-steroidal anti-inflammatory drugs (NSAIDs). Acetaminophen helps block pain messages in the brain and is useful for relieving mild to moderate pain when inflammation is not a significant factor. NSAIDs, on the other hand, work by reducing the level of chemicals involved in inflammation and include drugs such as aspirin, ibuprofen, and naproxen. NSAIDs are better suited for treating inflammation and swelling.
Ibuprofen is often recommended for sore muscles as it is less of a stomach irritant than aspirin and has a lesser blood-thinning effect. However, it is important to note that ibuprofen can contribute to kidney damage if not used correctly. Naproxen is one of the most powerful anti-inflammatory pain relievers available without a prescription and is especially effective for sprains. It usually lasts longer than other OTC pain relievers, requiring fewer tablets each day. However, naproxen is not recommended for people over 65, as they are more likely to experience side effects such as ulcers and bleeding.
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Stretching and light exercise
When you do start stretching, begin with gentle static stretches—reach and hold rather than movement-based stretches. Ensure the stretching is mostly pain-free to help the healing process. You can also try isometric exercises, gently contracting the injured muscle for 30 seconds at a time if it's not too painful. Stretching is important to prevent further injury and scar tissue, and it helps a newly injured muscle lengthen and release the body's natural response to spasm.
Light exercise can also help heal injured muscles. Gentle movements, like walking, are likely to be okay if you are experiencing a muscle strain. Light exercise can help prevent the buildup of scar tissue within a joint or muscle. It is important to work with a professional to develop a plan to recover and heal so that you can return to your regular fitness routine. A physical therapist can assist in structuring exercise therapy and provide treatments to help you heal faster.
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Surgery for severe tears
While non-operative treatments for muscle injuries are often effective, there are some cases where surgical intervention may be beneficial. This includes large intramuscular hematomas, a complete (III-degree) strain or tear of a muscle with few or no agonist muscles, or a partial (II-degree) strain if more than half of the muscle belly is torn.
Surgical options for severe muscle tears vary depending on the location and extent of the tear. Muscle repair involves surgically reattaching the torn muscle ends using sutures or anchors to restore the muscle's integrity. Surgeons must be careful not to place sutures solely through myofibers, as this can result in further damage to the injured muscle. There are many different types of sutures, and no consensus on which is best. The use of scaffolds has been proposed as a biological augmentation to improve healing and muscle formation.
In some cases, when the muscle is severely damaged or irreparable, a tendon transfer may be performed. This involves taking a healthy tendon from another part of the body and using it to replace the torn muscle, restoring functionality.
After surgery, a structured rehabilitation program is vital for optimal recovery. This will be tailored to the individual's needs and may involve bearing weight and mobilisation exercises. It is important to allow enough time for recovery before returning to physical activity.
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Getting enough sleep, protein and fluids
Getting enough sleep, protein, and fluids is essential for healing injured muscles and maintaining overall health. Here are some detailed tips on how to achieve this:
Sleep
Sleep is crucial for the recovery of exercise-induced muscle injuries. Research shows that the risk of muscle injuries increases when sleep duration decreases, especially when combined with increased training load and fatigue. Accumulating evidence suggests that extending sleep duration can improve performance, pain sensitivity, and hormonal responses, accelerating recovery from muscle injuries. Therefore, athletes and individuals recovering from muscle injuries should prioritize adequate sleep.
Protein
Increasing protein intake is beneficial for muscle repair and reducing muscle loss during periods of immobilization due to injury. High-quality protein sources, such as poultry, fish, lean meat, eggs, dairy, and soy, can trigger muscle repair and maintenance, improve insulin sensitivity, and speed up healing. The recommended protein intake for adults is 0.36 grams per pound of body weight, while adolescents may require 0.6-0.7 grams per pound. For more severe injuries or extended periods of immobilization, the protein intake target may be twice the RDA. It is best to spread protein intake evenly throughout the day.
Fluids
Proper hydration is vital for overall health and recovery from muscle injuries. Water intake helps maintain homeostasis, regulate body temperature, remove cellular waste, and protect organ systems. When recovering from an injury, hydration reduces inflammation and swelling, increases blood flow to the injured area, and aids in removing waste products. Additionally, hydration supports joint health, as joint cartilage and synovial fluid consist mainly of water, providing cushioning and smooth joint movement. To ensure adequate hydration, individuals can increase their intake of water and fruits and vegetables with high water content. Monitoring urine color can also help determine if one is properly hydrated; light yellow or clear urine indicates optimal hydration.
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Frequently asked questions
If you have injured a muscle, you should first assess the severity of the injury. If you heard a "pop" when your muscle tore, can't move the muscle at all, or are experiencing severe pain, bruising, and swelling, seek medical attention immediately. For mild discomfort, you may be able to treat the injury at home with the RICE method: rest, ice, compression, and elevation.
The RICE method is a strategy for relieving pain and reducing inflammation during the early stages of muscle injury recovery. It involves resting the injured muscle, icing the area for 20 minutes at a time (or using heat if that feels better), compressing the muscle with an elastic bandage, and elevating the injured area above the level of the heart.
Unfortunately, there is currently no clear intervention that has been proven to speed up muscle healing time. However, getting enough sleep, protein, and fluids each day can aid in recovery. Sleep is important because it is when your body repairs muscles. Eating protein-rich foods helps build muscle, and staying hydrated helps your cells flush out waste products.
Once the pain has decreased, you can begin to gently stretch the injured muscle and do light exercises to bring blood to the area. Continue to avoid intense activity and gradually return to your normal routine.
