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Muscle tears, also known as strains, are a common injury, especially for athletes. Tears can be categorised as mild, moderate, or severe. Mild tears affect 5% of a muscle's fibres, moderate tears affect 25-30% and severe tears are when the muscle is torn all the way through. Treatment for a torn muscle depends on the severity of the injury. Mild tears can be treated at home with the RICE method: rest, ice, compression, and elevation. Moderate tears may require physical therapy, while severe tears may need surgery.
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What You'll Learn
The RICE method: Rest, Ice, Compression, and Elevation
The RICE method is a well-known approach for treating mild injuries and has been recommended by healthcare providers for years. It is a quick and accessible way to feel better after an injury. The RICE acronym stands for Rest, Ice, Compression, and Elevation, and can be used to treat muscle tears. Here is a breakdown of what each step entails:
Rest
Resting after an injury is essential to give your body a chance to recover. It allows your tissues to rebuild without any new trauma interrupting the process. It is important to stop, change, or take a break from any activity that may be causing pain or soreness. This is especially crucial in the case of chronic injuries caused by repetitive stress and strain.
Ice
Ice or cold therapy (cryotherapy) helps to reduce pain and prevent or minimize swelling. It is recommended to apply ice packs or cold packs to the injury for 10-20 minutes, several times a day. This can be done by using ice baths or other cooling methods.
Compression
Compression helps to control severe swelling and prevent wounds from reopening. It involves wrapping the injured area with an elastic bandage to apply gentle pressure. It is important not to wrap it too tightly, as this can cause more swelling and inhibit blood flow.
Elevation
Elevation helps to reduce swelling by slowing down blood flow to the injured area. It involves propping up the injured area on pillows, keeping it at or above heart level. This can be done while applying ice or anytime you are sitting or lying down.
The RICE method can be used immediately after an injury and through the first few days of recovery. It is important to note that there is some controversy regarding the use of rest and ice in the healing process, with some suggesting that movement and inflammation may be more beneficial. If you are unsure, it is always best to consult a healthcare professional for guidance.
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Over-the-counter painkillers
Over-the-counter (OTC) painkillers are a great way to manage the pain caused by a torn muscle. They can help you cope with the pain while you rest and heal. OTC painkillers come in the form of pills, liquids, and creams. They are easily available at local and online pharmacies without a prescription.
The two main types of OTC painkillers are acetaminophen (Tylenol) and nonsteroidal anti-inflammatory drugs (NSAIDs). NSAIDs include aspirin, ibuprofen (Advil, Motrin), and naproxen (Aleve). NSAIDs work by reducing the level of chemicals involved in inflammation, which is why they are often recommended for swelling and inflammation. They also treat pain and fever.
Acetaminophen, on the other hand, helps block pain messages in the brain. It is useful for mild to moderate pain, such as headaches, muscle aches, and fevers. It is also a good option if you have existing kidney or heart problems, as it tends to have fewer risks than NSAIDs.
It is important to note that OTC painkillers can have side effects, and it is always a good idea to check with your healthcare provider before starting a new medication. For example, ibuprofen has been associated with kidney damage if not used correctly, and naproxen is not recommended for people over 65 due to an increased risk of side effects such as ulcers and bleeding.
In addition to OTC painkillers, there are other ways to manage the pain and promote healing of a torn muscle. Rest is essential, and discontinuing any activities that increase your pain is crucial. Applying ice packs can help reduce swelling and relieve pain, while gentle range-of-motion exercises may be beneficial to prevent joint stiffness.
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Surgery for severe tears
Surgical intervention is generally only considered for severe muscle tears where non-surgical methods have proven ineffective, or in cases where there is a large amount of damage to the muscle, tendon, cartilage, ligaments, and/or bone fractures. The type of surgery performed depends on the level of pain, the type of injury, and the amount of damage.
In cases of acute tears, less invasive surgeries are often preferred, such as arthroscopic, open, or mini-open procedures. Percutaneous surgery is another option, where 3 to 4 small incisions (around 2.5 cm long) are made in the skin to allow the surgeon to stitch or suture any tears. This type of surgery is often successful in improving the range of motion.
For more extensive damage, traditional surgery with a large open incision may be necessary. This provides the surgeon with enough room to prepare the tissue for repair by reattaching the torn muscle to the tendon or sewing the torn edges of the muscle together. Non-absorbable sutures are used to bring both sides of the tear together securely, and a small screw or anchor may be used to reattach the tendon or muscle to the bone if it has completely ruptured.
Following surgery, a structured rehabilitation program is vital for optimal recovery. This typically includes gradual strengthening exercises under the guidance of a physical therapist to rebuild muscle strength and endurance. It is important to be dedicated to the post-operative rehabilitation program to ensure a successful outcome and reduce the risk of re-injury.
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Avoid intense activity
Intense physical activity should be avoided when healing a torn muscle. This is because the torn muscle fibres are in the process of repairing and joining back together, and intense activity can cause further damage, including internal bleeding and swelling.
Torn muscles are categorised by severity: mild, moderate, and severe. A mild tear affects around 5% of a muscle's fibres, a moderate tear affects 25-30% and comes with swelling and pain, and a severe tear is when the muscle is completely ruptured, with extensive swelling. A severe tear will likely require surgery to repair the muscle, and intense activity should be avoided for months or longer to ensure the muscle has healed.
Even with a mild or moderate tear, intense activity should be avoided until the muscle has healed. This is because the muscle is more prone to injury when it is weakened by the tear. The torn fibres are like an old bungee cord that has lost its stretch and is more likely to snap under pressure. Intense activity can cause further tearing and damage, and may prolong the healing process.
It is important to listen to your body and not push yourself too hard, too soon. When the pain has subsided, you can gradually return to intense activity, but it is important to stretch the muscles regularly to keep them supple and healthy.
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Gradual return to intense activity
Once the pain has subsided, you can gradually return to intense activity. However, it is important to be mindful of how you use the muscle in the future, as it will be more prone to tearing again.
Start with gentle stretches, and get enough sleep, protein, and fluids each day. You can also ease pain with massage, topical creams, or over-the-counter painkillers.
It is recommended to stretch the scar tissue without pain through gradual strain. Start with applications of 10 to 15 seconds, and then progress to periods of up to one minute. This can help to prevent the scar tissue from becoming stiffer and more brittle than the surrounding healthy muscle tissue.
If you experience pain after three to five days of stretching, there may be an intramuscular haematoma or extensive damaged tissue, which will require special attention.
For moderate tears, physical therapy may be required.
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Frequently asked questions
The symptoms of a torn muscle include pain, soreness, spasms, swelling, bruising, and discoloration. You may also experience a “knotted up” feeling or stiffness.
Mild tears can be treated at home with the RICE method: Rest, Ice, Compression, and Elevation. You can also take non-steroidal anti-inflammatory drugs (NSAIDs) to help reduce swelling. For moderate tears, physical therapy may be necessary. Severe tears may require surgery.
The healing time for a torn muscle can vary depending on the severity of the injury. Mild strains may take a few weeks, while severe tears may take months or longer to heal.
To prevent a torn muscle, it is important to properly warm up before exercising and to avoid overdoing it. Listen to your body and take breaks when needed.
