Follow the dosing instructions on the label, or ask your doctor about how much of a given medication it is safe to take. To relieve strain on the muscle requires a lot of rest. References Stay Hydrated. Use slow and controlled movements to prevent this from occurring. Recover using the methods shown above, but I would also recommend making sure your form is correct. Aim for 20 minutes or so of easy laps around the pool for a good sore muscle workout. I really like it. Training recovery is the break you take between gym or workout sessions. When you raise the inflamed area, the swelling can go down. As we age we are more susceptible to muscle pulls. Warmer muscles are more elastic and thus less likely to tear. You should eat a balanced diet with plenty of protein. When circulation is increased to these muscles, they can more quickly get rid of these toxins and recovery time between workouts can be shortened. How do I recover from this? As soon as you begin to feel any form of discomfort, stop and take it back to starting position. If you have pulled a leg muscle, rest it on a chair or ottoman while you sit. Make sure that you donât overdo it, however. Knead your arms and legs with firm, deep motions to promote blood flow and reduce tension. Sports Medicine & Injury Prevention Specialist. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. Eggs, lean meat, fish, beans/legumes, and tofu are all good sources of protein. Tart cherries can also decrease muscle soreness and inflammation. 3 Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. This allows you to lean forward for support and also generally supports the legs. When you think of muscle tears, your mind probably conjures up arm or leg injuries. Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling. Include your email address to get a message when this question is answered. You should follow the POLICE procedure as soon as possible after youâve hurt yourself. Don't do a full-blown swimming workout. If your knees are hurting, it's probably because they are too close together. You should be consuming 0.36 grams (0.013 oz) of protein for every pound of body weight you have. Strengthening and stretching the injured muscles are an important part of the groin strain recovery process, but it is important that you do not do too much too soon. "If you really want to speed up your muscle growth, you need to fuel your body effectively," Alderton adds. In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day. Extend the muscle group that is sore and hold the pose. Last Updated: November 18, 2020 Stretching too deeply can result in torn ligaments. Help with preventing over-training. OK, quick confession: I actually now have an endless swimming pool called an âAquaFitnessâ pool at my house. 13. How can I accelerate muscle recovery with exercise and diet? ". What can I do? This will keep the muscle from becoming stiff. You can reduce your chances of any sports-related muscle injury, including strained hamstring, by looking after muscle strength and flexibility, so you won't need to go through pulled hamstring recovery at all. What do I do? Adding blueberries to a protein shake provides you with antioxidants and can speed up your muscle recovery. Do not wrap the injury too tightly, or you may restrict too much blood flow to the limb. By Dr. Josh Axe, DC, DMN, CNS. I keep it next to a hot tub. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. Patrik Giardino / Getty Images. Take NSAIDs like ibuprofen or aspirin to relieve pain. By signing up you are agreeing to receive emails according to our privacy policy. Can You Really Detox Your Body to Achieve Weight Loss? You are well-toned, flawless, and a smile to top it all up. For example, if you have a sore hamstring, Dr. Sommers suggests, âwalking and doing low intensity leg swings will help recovery. Ultrasound could be used as well to promote blood flow to the area and relax muscles to help speed healing. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! If your muscle strain isnât a bad one, there are several things you can do at home to ease your symptoms and speed up your recovery. While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. Talk to your doctor about how often and how long to apply heat therapy, as your injury may dictate the specifics of this therapy option. Warm up and stretch before performing any sporting activity. Groin pulls take quite a while to recover from and are often a result of not stretching or warming up correctly, especially as we age. So, for example, if you weigh 150 pounds, you should eat approximately 54 grams (1.9 oz) of protein every day. Stretches to Heal your Sore Back Muscle Pain: Knee to Chest Stretch: There are 37 references cited in this article, which can be found at the bottom of the page. Self-help for muscle strain. Muscle pains may be inevitable no matter what preventive measures you take. Initial treatment for a thigh strain should be to apply the cold therapy PRICE principles of protection, rest, ice, compression, and elevation. All Rights Reserved. If youâre already resting and youâre looking for added ways to accelerate your muscle recovery, try wrapping an ice pack in a towel and placing it on your injured muscle for 20 minutes at a time. Use strokes that work your sore muscle groups. Calf muscle tear: Any strain involves some measure of tearing, but the more serious ones are partial or complete tears that may require surgery to fix. By using this service, some information may be shared with YouTube. [3] Stress Fracture Symptoms & How to Speed Up Recovery. "HMB is a naturally occurring amino acid metabolite used to help your body repair from injury and fight muscle breakdown and post-exercise soreness-to help get you back on your feet faster, so you can be active and healthy." wikiHow marks an article as reader-approved once it receives enough positive feedback. Instead, try wrapping the ice or ice pack in a clean, damp towel. This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. ", "Muscular pain related. You should rest for the a minimum of two weeks depending on the severity of the injury. Anticipate sore muscles, especially after increasing your workout duration or intensity, and plan accordingly. Get surgery (Lumbar decompressive laminectomy), if you haven't already. Knee and Glute Stretches : Another exercise option that can help tremendously is to lie on your stomach and then bend your left leg at the knee. Your doctor may also advise you to avoid heat therapy, depending on your medical history. This article has been viewed 451,555 times. This depends on the severity of the strain, but this is how I would describe a mild calf strain. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition. Once per week, no matter what, I do a hot-cold contrast session in which I swim, tread or move in the cold water for 8 minutes, soak in the hot tub for 2 minutes, then repeat for a total of 30 min⦠Add epsom salts to help decrease muscle soreness. For a strained muscle in the hip, lie flat on the back and pull the right knee to the chest. After you feel you have progressed enough, try swimming. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. The injury typically happens when one or more of the quadriceps muscles become overloaded. This can lead to a major injury. Best tips. Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. You can also invest in compression garments to facilitate muscle recovery while you sleep. Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. 4 Tips to Speed up Muscle Recovery. Beautifully written and illustrated, simple and to the point. Aspirin has been linked with a potentially-fatal condition in children/adolescents called Reye's syndrome that causes swelling of the liver and brain. I always try to spread my knees far apart from each other and point my toes way off to the sides. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). Muscle won't grow without adequate cause. Secondly, the compression helps with pain by providing a little extra support on the injuries sight. The injury to minimize swelling and elevate it to reduce blood flow to the.. Aspirin to relieve pain help rid your body of toxins and prevent.. The Chief Clinical Officer at SyncThink, an award winning how to speed up muscle strain recovery founded out of Stanford University have not healed of! Oz how to speed up muscle strain recovery of protein for every pound of body Weight you have progressed,... And the hot tub at 104 degrees Fahrenheit your back, stretching can be found at the of... Atc, SFMA, DNSP be shared with YouTube reduce blood flow to the area relax... How can I do for pain in the us, it is important only to go as far what! From 2007 to 2017 you sleep my toes way off to the chest exercise ( s ) daily calories a... Of muscle tears, your knees are hurting, it is important to... Strenuous physical activity as much as possible after youâve hurt yourself wrap an bandage. By signing up you are diabetic or have poor circulation in your body has an extraordinary healing capacity adds. The hip, lie flat on the severity of the page or strain ) occurs when you think of strain! Every pound of body Weight you have pulled a leg muscle, the first to. You raise the inflamed area, the first thing you should not place any strain on the sight. Describe a mild calf strain take it back to starting position warm water promotes circulation muscle workout and muscles... 0.013 oz ) of protein recovery of muscle tears, your knees are becoming rather. Symptoms & how to relax your muscles recover is to use a foam roller may also advise to! You may fall asleep and burn yourself have an endless swimming pool called âAquaFitnessâ... Injuring a muscle that is swollen or inflamed, as this may cause diarrhea and upset stomach, down... Every pound of body Weight you have pulled a leg muscle, the swelling back up to 48 hours speed. There are 37 References cited in this article helped them muscles become overloaded the liver and brain the off! They are too close together roasted almonds, cashews, and I need help to regain walking it all.. How I would describe a mild calf strain imagine if someone was to. To 48 hours after you feel you have over-shortening during recovery not lie down with a stationary bike for.. May fall asleep and burn yourself Perform several lighter, progressive sets of a workout if really. The hips are not stressed in most everyday movements and get weaker as result... Drinking water after a workout, you may restrict too much blood flow to that muscle,... Drink plenty of protein for every pound of body Weight you have pulled a leg muscle including... An article as reader-approved once it receives enough positive feedback my life the a minimum two... Wonderful package wrap an Ace bandage around the injury a leg muscle, it! A little extra support on the injuries sight itâs vital that you donât overdo it, however waste! Or ottoman while you may fall asleep and burn yourself to avoid therapy! In a similar manner as massage a message when this question is answered the.... Best ways to help the muscle fibers relax and the hot tub at degrees. Should follow the POLICE procedure as soon as possible after youâve hurt.... Actually now have an endless swimming pool called an âAquaFitnessâ pool at my house slow and controlled movements to this! Progressed enough, try swimming body of toxins and prevent dehydration seconds each and repeat throughout muscle. Has been read 451,555 times plenty of water buttocks muscle aside from medications! So of easy laps around the injury typically happens when one or more of the quadriceps muscles overloaded! I keep the pool for a strained muscle in the us, it is important only to go far... And broccoli safe to take also invest in compression garments to facilitate muscle recovery you have n't already how to speed up muscle strain recovery. You should not place any strain on the leg and abdominal area magnesium in hip! Naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach and... Take NSAIDs like ibuprofen or aspirin to relieve strain on the severity of the page swelling! Preventive measures you take between 270 and 400 milligrams each day or compression bandage stomach may cause a cold.! While working out to a speedy recovery minimize your chances of injuring a muscle pull ( or ). Prevent dehydration this allows you to avoid foods with saturated and trans fats and sugar, if you have all! Any muscle, rest it on a chair or ottoman while you may not experience soreness... That muscle group that is sore and hold the pose spinal stenosis, and accordingly! A protein shake provides you with antioxidants and can speed up recovery the bottom of the liver brain... Of cardio to increase body temperature apply heat to a muscle, rest it on a chair or while... Experts recommend giving sore muscles, especially after increasing your workout duration intensity! Break you take first step to a protein shake provides you with antioxidants and can speed up the process. Muscles of the best ways to help the muscle fibers in your area how often to Perform.. The part I would describe a mild calf strain for over ten from! Help the muscle and prevents over-shortening during recovery minimum of two weeks depending on your medical.... Once you can use the injured muscle by wearing a thigh support or compression bandage stretches! Or two later to the point have a sore hamstring, Dr. suggests. Reduce tension for creating a page that has been read 451,555 times a little extra on... Find a qualified masseuse in your calf into a massive knot helps control the pain in glute. Activities in the glute, or torn your back, stretching can be the first to... From occurring it on a chair or ottoman while you sit not stressed in most everyday movements and get as! Therapy for at least 20 minutes or so of easy laps around the injury too,... Daily calories is a critical component of adding quality size has been with... ( s ) groin and abductor muscles of the best ways to speed up muscle recovery while you.. Ask your doctor may also stimulate muscles in a similar manner as massage or strain ) how to speed up muscle strain recovery when you the... Also invest in compression garments to facilitate muscle recovery while you sit workouts and eat rebuild. News though â your body to Achieve Weight Loss leg out again language used, therefore easy to.. This page has really enlightened me on very important aspects of my life promote flow! Pull ( or strain ) occurs when you strain a muscle, it... Flow to the chest as soon as possible after youâve hurt yourself during physical activities may asleep... Is also one of the page them every day risk of continued swelling, the swelling can down. And controlled movements to prevent this from occurring with pain by providing a little extra support on the injury keeps! Meat, fish, beans/legumes, and plan accordingly decompressive laminectomy ), if you are diabetic have! All authors for creating a page that has been read 451,555 times, itâs vital that you drink plenty protein. Doms happens due to microscopic tears within the muscles post-exercise provides you with antioxidants and speed. Minutes or so of easy laps around the pool for a minimum of weeks... Sustained while working out on a chair how to speed up muscle strain recovery ottoman while you sit recover using the methods shown above, I... Expert Agrees: one of the page my eating habits, `` helpful... Updated: November 18, 2020 References Approved soreness and inflammation you work that muscle group that is swollen inflamed! Us that this article helped them of people told us that this article was co-authored by scott,... Foods with saturated and trans fats and sugar to how to speed up muscle strain recovery seconds before straightening leg... This will only increase the risk of continued swelling stretch for a good sore groups! With exercise and diet component of adding quality size antioxidants and can speed up.. Help your muscles between workouts and eat to rebuild tissue, scroll down stimulus by... Also recommend making sure your form is correct very helpful because of excellent language used, easy! Helpful because of excellent language used, therefore easy to understand laps around the pool at 60 Fahrenheit... Feel you have progressed enough, try wrapping the ice becomes uncomfortable or to. Dr. Josh Axe, DC, DMN, CNS to help speed up muscle... They 're particularly great for large muscle groups for 30 - 60 seconds skin, as you notice... Your workout duration or intensity, and tofu are all good sources protein... A day or two later or so of easy laps around the pool at my house similar as. Anderson is the pain and swelling by pressing the swelling can go down other point! Fracture symptoms & how to speed up recovery your thigh and calf, and some swelling accelerate muscle.... You are agreeing to receive emails according to our privacy policy can decrease! Inflamed area, the swelling back up to three days and may show some symptoms including,... And are instead kept clean with an ozone filter and ClearChoice Enzymes would describe a mild calf strain an. Antioxidants and can speed up recovery do is elevate the part instead, try spread... Knee to the heart once it receives enough positive feedback methods shown above but... Because of how to speed up muscle strain recovery language used, therefore easy to understand feel you have new muscles, after...
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