Dominic Stone
Muscle strains, or pulled muscles, are common injuries that can occur during sports or other physical activities. They are caused by overstretching or tearing of muscle fibres, often due to fatigue, overuse, improper use, or sudden explosive movements. While most muscle strains can be treated at home with rest, ice, compression, and elevation, some severe cases may require surgery. In addition to pain and limited movement, muscle strains can also lead to a sticky feeling in the affected area. This stickiness is often attributed to muscle adhesions and scar tissue formation, which can develop due to trauma, overuse, repetitive motion, or poor posture. These adhesions restrict the smooth gliding of muscles and can interfere with proper muscle function, impacting flexibility and triggering compensations in other body areas.
| Characteristics | Values |
|---|---|
| Cause of sticky muscles | Muscle adhesions caused by a build-up of collagen that fuses to surrounding tissue fibres |
| Trauma, overuse, repetitive motion, or poor posture | |
| Scar tissue from healing | |
| Bad habits such as poor standing or seated posture | |
| Effect of sticky muscles | Interferes with proper muscle function |
| Muscles get "stuck" in a shortened position | |
| Limited flexibility | |
| Leads to compensations in other areas of the body | |
| Treatment for sticky muscles | Foam rolling |
| Muscle scraping (Instrument Assisted Soft Tissue Mobilization) |
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Muscle adhesions
Adhesions can be understood by visualising muscle fibres and connective tissues stuck together in irregular ways. This adhesion process is similar to how a torn bungee cord loses its stretchiness and becomes sticky. While muscle strains can vary in severity, even a mild strain can lead to adhesions if not properly managed.
To treat muscle adhesions, soft tissue therapy, including targeted massage and Active Release Therapy, can be employed. Additionally, chiropractors can make comprehensive adjustments to the muscular-skeletal system, improving alignment and posture while also prescribing exercises to strengthen muscles and aid recovery.
Prevention is always better than cure. To prevent fascia problems and muscle adhesions, it is essential to maintain an active lifestyle with a consistent yet varied exercise routine. Taking breaks during sedentary periods, such as standing up and moving around for at least two minutes every hour, can also help keep the fascia supple.
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Scar tissue
When muscles become sticky due to adhesions or scar tissue, they lose their ability to move smoothly. This can interfere with proper muscle function, as muscles may get "stuck" in a shortened position. This not only limits flexibility but can also lead to compensations in other areas of the body. For example, when one muscle becomes tight or restricted, another muscle may have to pick up the slack, leading to inefficient movement.
There are effective ways to release sticky muscles and restore movement. Foam rolling is a popular technique that helps to loosen up adhesions and increase blood flow to the affected area. Muscle scraping, or Instrument Assisted Soft Tissue Mobilization (IASTM), involves using specialized tools to apply controlled pressure over tight muscle areas. This technique helps to break down scar tissue, increase circulation, and promote healing.
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Poor posture
Firstly, it is crucial to understand what constitutes good posture. The goal is to achieve a neutral, upright spine position, neither flexed too far forward nor backward. To attain this position, pull your shoulders down and back, and engage your core muscles by pulling your belly button towards your spine. This activates the transverse abdominis muscle, providing support for your spine like a corset.
Secondly, when sitting, use a lumbar support pillow to remind yourself to sit upright. Change your sitting position frequently, approximately every 30 to 60 minutes, to avoid remaining in a fixed posture for extended periods. Additionally, when standing for long periods, try alternating between placing each foot on a low footstool to reduce stress on your back muscles.
By being mindful of your posture and making an effort to maintain a neutral spine position, you can help prevent muscle strains and tears while also reducing the risk of associated health issues.
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Muscle strain severity
Muscle strains are common but painful injuries that occur when muscle fibres are stretched beyond their limit or forced to contract too strongly. The severity of a muscle strain is classified by healthcare providers into grades, with grade I being a mild strain, grade II a moderate strain, and grade III a severe strain.
In a grade I strain, only a few muscle fibres are stretched or torn, resulting in minor damage to the muscle. The injured muscle is tender and painful, but it maintains its normal strength. This type of strain is the most common and usually heals within a few weeks.
Grade II strains are moderate and involve a greater number of injured fibres, leading to more severe pain, tenderness, mild swelling, and noticeable loss of strength. There may also be bruising present. These strains can take several weeks to months to heal completely and may affect the range of motion.
Grade III strains are severe and involve a complete tear of the muscle. The muscle ruptures and loses its function, requiring surgery to repair the damage. Symptoms of a grade III strain may persist until the torn muscle is surgically repaired or heals on its own.
The treatment for muscle strains depends on their severity. Mild strains may heal quickly on their own with rest, ice, compression, and elevation (RICE method), while more severe strains may require a rehabilitation program, immobilization in a cast, or surgery. In some cases, doctors may prescribe pain medications or muscle relaxants if NSAIDs are ineffective in managing pain.
It is important to note that muscle strains can occur during everyday tasks and are not restricted to athletes, although they are more common in sports that involve explosive movements, quick starts, or contact. Factors that predispose an individual to muscle strains include older age, previous muscle injuries, less flexibility, lack of muscle strength, and fatigue.
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Treatment options
Rest
If you suspect you have a pulled muscle, stop moving the affected area to prevent further injury. Allow the muscle to rest until the pain improves. When the pain starts to subside, try some light stretches and gentle activities. It's important to gradually ease back into activity, as resting too long can make you feel stiff and weak.
Ice
Applying ice to the injury can help reduce swelling and local bleeding into the muscle. Start with 10- to 15-minute intervals during the first 24 hours, then apply ice every 3 to 4 hours on subsequent days. Be sure to wrap your ice pack in a towel to protect your skin. After the first few days, switch to a heat compress to increase blood flow to the area.
Compression and Elevation
Compression and elevation can also help manage pain and inflammation. Try to keep the injured area elevated, ideally above your heart, when sitting or lying down. This will aid in reducing swelling.
Over-the-Counter Medications
Over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, can help reduce pain and improve mobility. It is important to note that NSAIDs should not be taken by individuals with kidney disease, a history of gastrointestinal bleeding, or those taking blood thinners without consulting a doctor. In such cases, acetaminophen can be considered for pain relief.
Alternative Treatments
Your doctor may refer you for alternative treatments, such as chiropractic or osteopathic manipulation, acupuncture, or myofascial release, which is a type of massage focusing on releasing muscle tension.
Surgery
In cases of a complete muscle rupture (Grade III strain), surgery may be necessary to stitch the two ends of the muscle back together.
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Frequently asked questions
The stickiness is caused by muscle adhesions, which occur when muscle fibres, connective tissue, or fascia stick together due to trauma, overuse, repetitive motion, or poor posture.
Muscle adhesions are caused by a build-up of collagen that fuses to surrounding tissue fibres. They can develop between muscles and surrounding structures, such as fascia, creating a sticky feeling.
Torn muscles, or muscle strains, occur when the force on a muscle is so great that the tissue is damaged. This can happen during excessive loading of the muscle, when the muscle is contracting while it is elongating.
Torn muscles can cause pain and may limit movement within the affected muscle group. They can also result in muscle stiffness and soreness when trying to use the muscle.
Mild to moderate torn muscles can often be treated at home with rest, ice, compression, and elevation (RICE). More severe tears may require surgery to repair the muscle.
