Dominic Stone
Muscle tears, also known as strains, are common injuries that can occur when a muscle is strained, overstretched, or torn. Tears can range from mild to severe and can happen to anyone, especially athletes who push their bodies beyond their limits or those who enter an exercise program without preparation. The healing process for a torn muscle will depend on the severity of the injury and can often be treated at home with rest and over-the-counter medication. However, in more severe cases, surgery may be required.
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What You'll Learn
The RICE method: Rest, Ice, Compression, and Elevation
The RICE method is a popular approach to treating mild or minor muscle injuries. It is a quick and accessible way to feel better after an injury and can be used at home. The acronym stands for Rest, Ice, Compression, and Elevation, and it can help relieve pain and inflammation during the first few days of recovery.
Rest involves stopping, changing, or taking a break from any activity that may be causing pain or soreness. It allows your body to regroup and your immune system to send resources to start the healing process. It is important to note that there is some controversy regarding the "rest" aspect of the RICE method, with some doctors believing that moving the injured muscle can improve blood flow and aid in recovery.
Ice refers to applying ice or a cold pack to the injured area. This should be done as soon as possible to prevent or minimize swelling. Cold therapy reduces pain and swelling and causes blood vessels to constrict, numbing your tissues. It is typically recommended to apply ice in 10- to 20-minute intervals every hour or two.
Compression involves wrapping the injured area with an elastic bandage to help decrease and control swelling. It is important to ensure that the bandage is not wrapped too tightly, as this can cause numbness, tingling, increased pain, or additional swelling.
Elevation means propping up the injured area, ideally at or above the level of the heart. This helps to minimize swelling by slowing blood flow to the area, reducing throbbing and bleeding. It also encourages drainage from the lymphatic system.
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Over-the-counter painkillers
Over-the-counter (OTC) painkillers are medicines that can relieve pain and can be purchased without a prescription. They are available in the form of pills, liquids, and creams. Common OTC painkillers include paracetamol (also known as acetaminophen), ibuprofen, low-dose codeine, dihydrocodeine, and aspirin. These painkillers can help manage minor pain and reduce fever. It is important to carefully read the labels, follow the instructions, and stay within the daily limit to avoid potential side effects and health risks.
Acetaminophen (paracetamol) is often recommended as the first choice for minor ailments due to its safety profile and lower risk of causing stomach irritation compared to NSAIDs. It is effective for relieving mild to moderate pain associated with headaches, muscle aches, and fevers when inflammation is not a significant factor. However, taking too much acetaminophen can harm the liver, especially since it is present in many cough and cold products.
Ibuprofen is an NSAID, or non-steroidal anti-inflammatory drug, that can be purchased over the counter. It is effective in managing pain associated with inflammation. Ibuprofen works by stopping the body from producing prostaglandins, chemicals that contribute to pain and inflammation. It is important to note that ibuprofen can cause stomach problems in some individuals.
Aspirin, another NSAID, has been one of the oldest pain relievers. In addition to its pain-relieving properties, aspirin also helps prevent blood clots. However, aspirin is not suitable for everyone, and it should be taken as directed. Like ibuprofen, aspirin can also cause stomach issues.
It is important to remember that OTC painkillers are intended for short-term relief of minor pain. If you need painkillers for long-term or chronic pain, it is advisable to consult a doctor, as they may prescribe stronger medications or alternative treatments. Additionally, if OTC painkillers are not providing relief or if symptoms worsen, it is recommended to seek medical advice to rule out any underlying health issues.
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Surgery for severe tears
Surgery is often required for severe muscle tears, which are classified as Grade III muscle strains. This involves stitching the two ends of the torn muscle back together to restore its integrity. Surgeons will often use non-absorbable sutures to strengthen the damaged muscle tissue and reduce the amount of scar tissue. In some cases, a small screw or anchor may be used to reattach the tendon or muscle to the bone.
Before surgery, the patient will be asked to wait 48 to 72 hours to allow inflammation to reduce and give the injury time to settle down. This waiting period also gives the sutures a better chance of holding the muscle fibres together.
During the surgery, the surgeon will make 3 to 4 incisions, each approximately 2.5 cm long. Small forceps are then used to free the soft tissue casing around the damaged muscle, creating room for the surgeon to stitch the tear.
After the surgery, the patient will need to wait at least four weeks before bearing weight and mobilising the extremity. After six weeks, there is no need to restrict weight-bearing.
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Avoiding HARM: Heat, Alcohol, Running, and Massage
Heat
When you experience muscle pain, it is often due to tissue damage, which causes inflammation and swelling. Applying heat to an injury increases blood flow, which can assist the healing process and reduce pain. However, it is important to note that heat should only be applied to injuries that are a few days old. For acute injuries or fresh muscle pulls, it is recommended to use ice to reduce swelling and inflammation.
Alcohol
Alcohol consumption can negatively impact muscle recovery. Alcohol increases bleeding and swelling around soft tissue injuries by thinning the blood, which delays the healing process. Additionally, alcohol consumption can lead to dehydration, hindering the body's ability to efficiently remove toxins and deliver nutrients to the injured area.
Running
Extreme or unaccustomed running, or other eccentric exercises, can cause exercise-induced muscle damage. This is characterised by structural changes, including sarcomere, cytoskeletal, and membrane damage, which can increase the risk of muscle tears. It is important to gradually increase the exercise load to prevent muscle damage and allow for proper recovery.
Massage
Massage has been shown to have positive psychological effects on recovery, reducing muscle soreness and enhancing performance. Mechanical pressure from massage increases blood flow and muscle temperature, aiding in recovery. However, there is limited research on the effects of pre-exercise massage, and it is unclear if different types of massages or timing have an impact on performance and recovery.
To summarise, avoiding heat, alcohol, excessive running, and improper massage techniques can help prevent and manage muscle injuries.
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Consulting a healthcare professional
When to Seek Professional Help:
- Immediate Attention: Seek immediate medical attention if you experience acute and serious muscle injuries, such as a sudden tear caused by an accident, fall, collision, or heavy lifting. Don't delay treatment as it could worsen the injury.
- Persistent Pain: If you have mild discomfort from a pulled muscle, you can initially try home treatments. However, consult your doctor if the pain persists or worsens after 24 hours. Severe muscle pain, especially if localized to one specific area, could indicate a strained or torn muscle.
- Previous Injuries: If you have a history of muscle tears, it's advisable to seek professional advice. Muscles that have been torn before are more susceptible to re-injury, so proper management is crucial.
- Bruising and Swelling: In cases of visible bruising and extensive swelling, particularly if it persists or spreads, consult a healthcare provider. These could be signs of a more severe muscle tear.
- Range of Motion and Muscle Strength: If your muscle tear affects your range of motion and muscle strength, professional guidance is recommended. A moderate to severe tear can impact your ability to move the affected area, and proper rehabilitation is necessary for recovery.
What to Expect from a Healthcare Professional:
- Physical Examination: A healthcare provider will typically start by examining the injured area, checking for tenderness, bruising, and swelling. They will also assess your muscle strength and range of motion to determine the extent of the tear.
- Diagnostic Tests: In some cases, your provider may recommend diagnostic tests, such as an MRI, to confirm the diagnosis, rule out other conditions, and grade the severity of the tear. This information guides the treatment plan.
- Treatment Options: Depending on the severity of your muscle tear, your healthcare provider will advise on the best course of action. This could include recommending home treatments like the RICE (Rest, Ice, Compression, Elevation) method, prescribing medications to reduce pain and inflammation, or referring you to a specialist for physical therapy or surgery in more severe cases.
- Rehabilitation Guidance: For athletes or individuals with active lifestyles, seeking professional advice is essential for safe rehabilitation. Your healthcare provider can guide you on the appropriate timeline for returning to physical activities, recommend therapeutic exercises, and provide strategies to prevent re-injury.
Remember, while home treatments can be effective for minor muscle strains, it's important to prioritize your health and well-being by seeking professional help for more severe or persistent symptoms. Proper medical assessment and treatment of muscle tears can promote optimal healing and reduce the risk of long-term complications.
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Frequently asked questions
A torn muscle will likely be accompanied by pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the tear, you may find it difficult to move the area at all.
Consult a healthcare professional, ideally an orthopaedic surgeon or a sports medicine specialist. They will be able to accurately assess the extent of the injury and recommend an appropriate treatment plan.
RICE stands for Rest, Ice, Compression, and Elevation. This method helps relieve pain and inflammation during the first few days of recovery from a torn muscle.
If the pain is in a large area, it is likely due to sore muscles responding to new activity. If the pain is localised to one specific area, it is likely a strain. If the pain eases by day three, you probably just have sore muscles. If the pain intensity has increased by day three, you probably have a strained muscle.
You can manage pain from a torn muscle by massaging the muscle, applying topical pain relief creams containing menthol, or taking over-the-counter painkillers such as acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or naproxen (Aleve).
