Victor Forge
Muscle recovery is an important topic for athletes and fitness enthusiasts alike. Muscle strains, or pulled muscles, are a common orthopedic condition, causing pain and potential tears in the muscle fibres. Recovery techniques depend on the severity of the strain, which can be graded from mild to severe. Recovery times range from a few weeks to several months, and in some cases, surgery is required. This article will explore the best ways to recover from damaged muscles, including rest, nutrition, hydration, and medical treatments.
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What You'll Learn
Rest, ice, compression, and elevation
Rest
Rest involves immobilizing the injured area to prevent further injury and give the body time to recover. Avoid moving the injured area and keep weight off it. Use splints, braces, canes, or crutches when available. However, some studies have shown that deliberate, guided movements can be beneficial as recovery progresses.
Ice
Ice or a cold pack should be applied as soon as possible after an injury to prevent or minimize swelling. Cold reduces pain and swelling by numbing the affected area. Apply the ice or cold pack for 10 to 20 minutes, four to eight times a day, especially within the first three days. Do not apply ice directly to the skin.
Compression
Compression involves wrapping the injured area with an elastic bandage to provide support, reduce blood flow, and control swelling. Ensure the bandage is not too tight, as this can cause more swelling below the affected area. Compression is effective for up to one week.
Elevation
Elevation involves keeping the injured area raised above the level of the heart to reduce swelling, bruising, and associated pain and discomfort. Prop up the injured area on pillows while applying ice and anytime you are sitting or lying down. Aim to elevate the area for two to three hours a day.
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Nutrition and hydration
Adequate nutrition and hydration are key to muscle recovery. A healthy diet can help your muscles recover faster and even lessen next-day soreness.
Hydration
Hydration is essential to exercise performance and recovery. Dehydration can impair your muscles’ ability to repair themselves. If you exercise in hot or humid weather, you are especially prone to becoming dehydrated. To avoid dehydration, it is recommended that people drink 1.5 litres (L) for every kg lost during exercise. This equates to roughly 3 cups of fluid for every lb lost.
Many athletes drink cherry juice as part of a healthy diet to reduce inflammation, muscle damage, and muscle soreness. Cherry juice is high in plant compounds called anthocyanins, which have powerful anti-inflammatory and antioxidant properties. A 2021 review of 25 studies found that drinking cherry juice accelerated muscle recovery, reduced delayed onset of muscle soreness (DOMS), and lowered markers of inflammation after exercise. Watermelon juice is also a good option, as it is hydrating and loaded with nutrients.
Nutrition
Nutrition to enhance the recovery process should be prioritised as follows:
- Energy balance/availability: Match your caloric intake with your training/activity requirements and goals. Focus on carbohydrates for energy and glycogen restoration, adequate protein for repair and muscle protein synthesis, and healthy fats to minimise inflammation and support overall health.
- Macronutrients: Carbohydrates and protein are beneficial for your muscles.
- Micronutrients: Bananas, berries, spinach, and eggs are among the best foods for muscle recovery. Taro root is also a good option, containing fibre, calcium, potassium, and vitamin C. Spinach and other cruciferous vegetables are packed with nutrients that help stave off inflammation.
- Nutrient timing: Time your meals strategically around training sessions.
- Supplements: Certain supplements can help support an overall healthy diet. For example, creatine may help athletes recover from intense training by reducing muscle damage and inflammation, as well as aiding in replenishing your muscles’ glycogen stores. Branched-chain amino acids (BCAAs) are also taken to boost muscle growth and exercise performance.
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Sleep
During sleep, the body releases growth hormones that stimulate muscle repair and growth. When the body doesn't get enough rest, the secretion of this growth hormone declines, and it becomes harder for our body to recover from injuries. Sleep is also when our body releases anti-inflammatory cytokines, which work to reduce inflammation and aid the healing process.
The amount of sleep required for quality muscle recovery varies depending on the individual's lifestyle and training regimen. Most adults should aim for between seven and nine hours of sleep each night, but some might need more or less depending on their lifestyle or chronotype. For example, if you're training multiple times a day and working long hours, you may require more rest.
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Stretching and gentle movement
It is important to wait a few days after sustaining a strained muscle before beginning to stretch. The recommended wait time is three days to a week, depending on the severity of the injury and its symptoms. A good indicator that it is time to start stretching is when the pain shifts from sharp to more of a soreness or stiffness. If you feel sharp pain in the injured area, it is too early to start stretching. It is also important to wait until the inflammation has mostly subsided before beginning to stretch.
Gentle static stretching is recommended for injured muscles. This involves reaching and holding a stretch rather than doing movement-based stretching. It is important to ensure that the stretching is mostly pain-free to help the healing process. Dynamic warm-up routines and static stretching after an activity can prevent soreness and improve flexibility.
Stretching is important for preventing further injury and scar tissue, and it helps injured muscles lengthen and release the body's natural response to spasm. It also increases the elasticity of the muscles, creating more bounce. Additionally, stretching helps muscles relax, which accelerates the healing process due to increased blood flow.
Gentle movement should be reintroduced after the first few days of recovery. A physical therapist can guide specific exercises to rehabilitate the injured muscle.
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Medical treatments
While it is possible to treat mild muscle strains at home, more severe strains may require medical treatment. Doctors may prescribe stronger anti-inflammatory medications, muscle relaxants, or pain-relieving medications if over-the-counter painkillers are not sufficient. Massage therapy can also help relax injured muscles and enhance a person's range of motion. Doctors may also recommend surgery for serious injuries such as fractures and arthritis.
If you experience a muscle strain, it is important to rest the affected muscle and allow it time to recover. The RICE technique is one of the most effective approaches to muscle strain recovery:
- Rest: Give the injured muscle time to repair by resting and avoiding intense activity.
- Ice: Apply a cloth-covered ice pack to the damaged muscle for 10 to 15 minutes to help reduce swelling and inflammation.
- Compression: Apply a compression bandage to reduce swelling.
- Elevation: Elevate the injured limb to help reduce swelling and allow fluid to flow back towards the heart.
In addition to the RICE technique, staying hydrated and consuming adequate protein are important for muscle recovery. Water aids recovery by helping cells flush out waste products, while protein provides the body with the raw materials needed to repair muscle damage.
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Frequently asked questions
Muscle strains or pulled muscles are common injuries that can be treated at home if the pain is mild. However, severe tears might need medical care or even surgery. Here are some ways to recover from a pulled muscle:
- Follow the RICE rules: Rest, Ice, Compression, and Elevation.
- Get enough sleep, protein, and fluids.
- Avoid intense activity and opt for gentle stretches instead.
- Ease the pain with massages, topical creams, or over-the-counter painkillers.
Muscle strains occur when there is excessive force on a muscle, causing it to tear partially or completely. The severity of a strain can be assessed by the range of motion lost and the intensity of pain. If you experience severe muscle pain, see a doctor immediately. If the pain is not severe but persists or gets worse, consult a medical professional.
Adequate rest, hydration, and nutrition are key to muscle recovery. Here are some specific tips:
- Consume protein after your workout to repair muscle damage and maximize muscle growth.
- Stay hydrated by drinking water throughout the day and eating water-rich foods.
- Get enough sleep to give your muscles time to recover.
