Dominic Stone
Muscle strains, or pulled muscles, are a common but painful injury. They can be caused by a sudden movement or develop gradually over time. Chronic muscle strains, also known as repetitive strain injuries (RSI), can be caused by overuse or repetitive movements that put stress on the muscle. This can lead to a gradual tearing of the muscle fibres, resulting in pain and soreness that develops over a few days. Chronic muscle strains are often caused by sports or physical activities, but they can also occur in everyday life, such as from holding an awkward position for too long. Treatment for chronic muscle strains may include rest, ice, and over-the-counter painkillers, but more severe cases may require medical treatment or even surgery.
| Characteristics | Values |
|---|---|
| Chronic Muscle Strain Development | Gradual |
| Chronic Muscle Strain Symptoms | Develop Gradually |
| Chronic Muscle Strain Cause | Overuse of a Muscle |
| Chronic Muscle Strain Pain | Sore when using the affected muscle |
| Chronic Muscle Strain Pain Location | One spot |
| Chronic Muscle Strain Pain Development | Develops over a few days |
| Chronic Muscle Strain Severity | Mild to Major |
| Chronic Muscle Strain Treatment | Time and Rest |
| Chronic Muscle Strain Treatment Time | Weeks to Months |
| Chronic Muscle Strain Treatment Methods | PRICE Method, Physical Therapy, Surgery |
| Chronic Muscle Strain Prevention | Core Stability Programs, Proprioceptive and Endurance Training |
| Chronic Muscle Strain Rehabilitation | Passive and Active Stretching Program, Heating of Injured Muscle |
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What You'll Learn
Overuse or overstretching of the muscle
Muscle fibres are stretched beyond their limit and tear apart, similar to overusing an old bungee cord. Chronic muscle strain can develop over a few days, with soreness and pain felt in one spot. This is in contrast to acute muscle strain, where pain is felt immediately and may feel like tearing.
Muscle strains are common but painful injuries, and they can range from mild to severe. A mild strain involves the overstretching of some muscle fibres, whereas a severe strain involves the complete tearing of muscle fibres, resulting in severe pain and bruising. Most strains can heal with time and rest, but severe tears may require medical treatment or even surgery.
To avoid overstretching, it is important to stay within your capacity for flexibility. Warming up before playing sports or beginning a workout can help prevent overstretching. Additionally, incorporating a stretching routine before and after workouts can improve flexibility and reduce the risk of injury. However, it is important not to push beyond your normal range of motion, as this can result in injury.
Chronic muscle strain is sometimes referred to as repetitive strain injury (RSI). Examples of activities that can lead to RSI include playing certain sports, typing, hairdressing, and decorating. Holding your back or neck in an awkward position for long periods, such as when working at a desk, can also contribute to chronic muscle strain.
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Poor muscle core stability
Chronic muscle strain, also known as repetitive strain injury (RSI), can be caused by overuse or gradual tearing of muscles without sufficient recovery time. This can be common in sports such as rowing, tennis, and golf, or activities like typing and decorating. The pain associated with chronic muscle strain typically appears in one spot and develops over a few days. It is characterised by soreness when using the affected muscle and may lead to a feeling of weakness or inability to use the muscle.
Research has questioned the link between poor muscle core stability and chronic low back pain. Studies have found conflicting evidence regarding the role of deep abdominal muscles in spine stabilisation. For example, the idea that the transverse abdominis acts as a bilateral stabilizer has been challenged by recent findings. Additionally, research suggests that training does not significantly improve feed-forward activation of deep abdominal muscles.
To address poor muscle core stability, individuals may consider seeking professional guidance from orthopaedic providers or physiotherapists. They can provide testing, treatment, and rehabilitation programmes to improve muscle core stability and manage chronic muscle strain and pain. It is important to note that muscle strains and chronic pain may require medical attention and sufficient recovery time to ensure a safe return to physical activities.
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Repetitive movements
RSIs can lead to various conditions, including tendinitis, carpal tunnel syndrome, tennis elbow, trigger finger and thumb, Osgood-Schlatter disease, back strains and sprains, and shin splints. The most common symptom of an RSI is pain, but other symptoms include discomfort, swelling, soreness, bruising, and very limited movement.
The best way to avoid an RSI is to avoid overusing your body and to give it time to rest and recover after intense activity. It is also important to stretch and warm up before engaging in physical activity, and to cool down and stretch afterwards. Improving your posture can also help to avoid extra stress on your body. If you are experiencing symptoms of an RSI, it is recommended that you modify or reduce the activity that is causing the injury to prevent further damage.
To treat an RSI, the UK's National Health Service (NHS) recommends the PRICE method: Protection, Rest, Ice, Compression, and Elevation. This involves using a protective device such as crutches to prevent further damage, resting the affected muscle, applying ice, compressing the area with a bandage, and elevating the affected area.
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Poor posture
One of the most common forms of poor posture is forward head posture, which occurs when the neck slants forward, placing the head in front of the body's midline rather than directly above it. This head position can significantly increase the weight that the muscles of the head and neck must support. For example, while the head typically adds 10-12 pounds of weight to the torso with good posture, this weight can increase to 27-60 pounds with poor posture. As a result, the muscles in the neck and upper back must work harder to counterbalance the pull of gravity on the forward head, making them more susceptible to painful strains and spasms. Over time, forward head posture can also lead to muscle imbalances, with some muscles in the neck, upper back, shoulders, and chest becoming shortened and tight, while others lengthen and weaken.
The complications of poor posture include back pain, spinal dysfunction, joint degeneration, rounded shoulders, and a potbelly. Poor posture can also lead to a change in appearance, such as a hunchback or rounded shoulders. In addition to physical complications, poor posture can cause fatigue and pain, impacting an individual's ability to complete daily tasks.
To improve poor posture, individuals can make lifestyle adjustments such as regular exercise and stretching, using ergonomic furniture, and paying attention to the way their body feels. Consulting with a physiotherapist, osteopath, chiropractor, or Alexander technique teacher can also provide further guidance and advice.
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Fatigue
Chronic fatigue syndrome (CFS), also referred to as myalgic encephalomyelitis (ME), is a condition characterised by persistent fatigue that is exacerbated by physical or mental activity and cannot be alleviated by sleep or rest. Research has found that certain body maneuvers that strain the muscles, nerves, and spine can trigger symptoms of CFS, including fatigue, mental fogginess, lightheadedness, and headaches. These findings suggest that physical therapy may be an effective treatment for CFS.
In addition to CFS, muscle strain and chronic pain can be caused by fatigue in individuals who engage in physical activities that require sudden, forceful movements or twisting, such as sports. This can lead to acute muscle strains, which cause immediate symptoms such as pain and swelling.
Furthermore, fatigue-induced muscle strain and chronic pain can also result from everyday activities such as sitting for long hours at a desk job. This can cause muscle stiffness and pain, particularly when the back or neck is held in an awkward position for extended periods.
It is important to note that muscle strain and chronic pain due to fatigue can be managed through rest and home care in most cases. However, if the pain persists or worsens despite rest, professional care should be sought to prevent further complications.
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Frequently asked questions
Chronic muscle strain, also known as repetitive strain injury (RSI), can be caused by repetitive movements that put stress on the muscles, such as painting a ceiling all day, or playing sports like rowing, tennis, golf, or baseball. It can also be caused by holding your body in an awkward position for long periods, such as working at a desk.
Chronic muscle strain symptoms develop gradually, and you may develop pain over a few days. You may be able to connect it to a recent event or activity. The pain will usually be located in one spot.
Most muscle strains do not require surgery and will heal on their own with time and rest. You should avoid activities that cause pain and further injury to the muscle. You can also try home remedies such as applying ice, over-the-counter painkillers, or stretching. If your symptoms are severe or do not improve, you should contact a physiotherapist or your GP.
