how to recover from a muscle injury

muscle injury
photo by daniela matthies on unsplash

Muscle injuries can not only be incredibly painful but also severely impact your ability to live your life to the fullest. It’s no wonder then that we want to know how to heal them as quickly as possible. Happily, you can find helpful advice on precisely this in the post below. 

USE COMPRESSION 

Compression is a very effective tactic you can use to help speed up muscle injury healing. This is because by compressing the muscles you encourage a healthy flow of oxygenated blood, which should aid in healing. Additionally, muscle compression helps to rid the area of damaging toxins that would otherwise build up in the muscle, causing swelling and slowing recovery. 

There are a range of options to consider for compression, including specially made sleeves, and bandages which are designed to exert the perfect amount of pressure on your muscle. 

SEEK MEDICAL TREATMENT

There are two aspects of getting the medical treatment you need to consider. The first is the cost, which you may be able to claim back if the accident was not your fault. The second is to ensure that you get the best quality and type of treatment for a muscle injury. Above all else remedial massage therapy is usually the best option for such an injury. Not only because it can help relieve the pain associated with it but also because it reduces tension in the muscle and fascia which can help expedite healing and recovery. 

USE BOTH HEAT + ICE

There seems to be quite a bit of confusion regarding whether a muscle injury should be iced, or whether a heat pack should be applied. However, the truth of the matter is that the most effective option is to use a combination of ice and heat, one after another. Indeed, it’s well known in sports injury circles as ‘contrast therapy’ and it works because using heat after ice means you get both the numbing and then the soothing effects. 

Additionally, by applying heat to a muscle after it has been iced, the vessels will expand and allow more oxygenated blood and nutrients access to the injury so they can begin their work healing. 

REST

If you are an active person the thought of having to interrupt your usual exercise routine might fill you with dread. Yet, that is precisely what you must do if you have a muscle injury. The reason for this is that our muscles do most work on repairing themselves while we sleep, and are at rest.

To that end, you must get lots of rest, a good 8 hours a night if not more. It’s also a good idea to elevate the muscles that have been affected if you can as this will facilitate the draining of fluid from the muscle and reduce swelling. 

WARM UP

Whether you choose to do some very mild physical activity or just have to move as a part of your day-to-day life, if you have a muscle injury it makes a lot of sense to warm up gently beforehand. Indeed, warming up will help keep your muscles warm and prevent the issue of overstretching which should help you heal and avoid injury in the future. 

 

 

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You may also enjoy these articles: 8 tips for maintaining a healthy lifestyle +  the four pillars of healthy living

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