How To Speed Up Your Muscle Injury Recovery

10 November 2023

A muscle injury of any type can be extremely painful, weaken the body, and make it difficult to proceed with your daily activities. Muscle injuries include a pulled muscle or muscle strain and can occur for various reasons. Speeding muscle recovery time is crucial to carrying on with your life without pain.

Muscle injuries can limit the muscle’s movement, not only in that muscle but in surrounding ones attached via tendons and aponeurosis. Arteries, veins, and nerves penetrate the epimysium (connective tissue sheath surrounding the muscle). When a muscle is damaged, nerve impulses are sent to the brain, signaling pain. Blood flow can be compromised in severe muscle damage, and blood loss into the surrounding tissue can cause a bruise or hematoma.

Skeletal muscles also need signals (impulses) from the nerve cell to contract the muscle fiber. When an injured muscle cuts off these nerve impulses, the muscle cannot perform. In bodybuilding, muscle injury is what builds stronger, larger muscles as new cells fill in the tears. However, extreme damage can lead to serious issues.

How Does A Muscle Injury Happen?

A muscle strain can occur in various ways, each causing a different set of problems. Fatigue will not result in the same pain and damage that extreme exercise can cause.

Any strain on a muscle can reduce motion and cause pain. Minor and moderate injuries are easily treated at home. However, more severe damage (diagnosed as grade 3), such as rotator cuff tears, Achilles ruptures, or hamstring ruptures, might require surgery.

Muscle injury can occur in three different areas: within the muscle, at the connection between the muscle and tendon (most frequent), or in the tendon that attaches the muscle to the bone.

Muscle strains and injuries can happen to anyone. While athletes are more likely to experience these injuries, the general population is also at risk. Acute strains can occur while walking if you lose your footing or slip, throw an item, lift something heavy, jump, run, or lift something improperly.

Muscle injuries include:

Strains: these contraction-induced injuries occur most often when muscles work across multiple joints during rapid acceleration and deceleration more than the tensile forces the muscle fibers can withstand
Contusions: caused by compressive force to the muscle, such as in contact sports collisions that lead to muscle damage with bleeding resulting in a bruise
Lacerations: most often occur due to injuries, such as industrial or traumatic accidents that cut the muscle

Here are some of the most common causes of muscle injury:

Poor Conditioning

Engaging in physical activity when the muscles have not been adequately conditioned can increase the risk of injury.

Improper Exercises

Doing extreme, high-intensity exercises or those your body is not used to can cause exercise-induced muscle damage. The ensuing trauma can lead to inflammation, swelling, increased passive tension, decreased muscle strength, soreness, reduced range of motion, and problems with insulin sensitivity as the muscles are involved in glucose uptake.

Fatigue

Overexertion of the muscle can lead to muscle fatigue, weakening it and making it more susceptible to injury.

Improper Warmup

Working the muscles without preparing them through proper warmup exercises and stretches can cause muscle injury. Lack of flexibility can increase the risk of injury as the muscle fibers are tighter than they should be.

Overuse

Repetitive tasks can cause micro-trauma to the muscles. For example, someone on the computer all day doing repetitive movements with the keys or the mouse may experience muscle pain in the inner elbow or wrist.

Injury

Whether caused by sports or trauma, an injury can result in mild to severe damage to the muscle. Bruising is a sign of bleeding, and while minor bruises are not dangerous, some forms of hematomas can be life-threatening in the case of serious injuries, including when fractures or internal organ damage is present.

Poor Posture

Sitting or standing in the wrong position for a long time can strain the muscles. Muscle strains are more common in the neck, back, shoulders, and hamstrings.

What Can You Do For Muscle Injury?

The treatment you need depends on the severity of the muscle strain. Muscle injury is categorized into three grades as follows:

Grade 1: mild damage to less than 5% of individual muscle fibers, causing minimal loss of motion and strength.
Grade 2: more muscle fibers are affected with increased damage, yet no complete ruptures. The injury can cause significant loss of motion and strength and may take two to three months to heal.
Grade 3: complete muscle or tendon rupture that may require surgery to reattach the damaged tissue.

The tips below can help you speed up recovery from a muscle injury:

Rest

Injured muscles need time to heal, and that means letting them rest. An injured muscle is more vulnerable to further damage, so avoid activities that can further increase the strain.

Sleep

Getting adequate sleep is crucial to muscle recovery, as that is the time when growth hormone and insulin growth factor 1 promote cellular regeneration and tissue repair. Anything less than 7 hours reduces recovery efforts inside the body.

Hydrate

Hydrated muscles heal better than dehydrated ones. Along with water, increasing intake of fruit and vegetables provides additional fluids along with crucial vitamins and minerals the body needs for muscle repair.

Compression

Compression wrapping of the affected area supports and reduces swelling in the injured area. Do not make the compress too tight, which can cut off circulation.

Elevate

Raising the injured muscle above heart level decreases blood flow to the area, helping to reduce swelling. The sooner you can do that, the better it is to speed healing.

Ice

Applying ice packs to an injured muscle immediately can help reduce swelling and pain. Focus on doing it for 15 minutes every hour for the first two to three days (longer if necessary).

HGH Therapy

It has been clinically proven that HGH not only boosts muscle development but also enhances muscle repair and recovery. Find out what is the HGH cost in the US and whether HGH therapy is right for you.

Manual Therapy

Physical therapy targets the damaged muscle to improve circulation, increase mobility, decrease swelling, reduce pain, and promote healing.

Heat

After icing for three days, apply heat a few times daily to restore blood circulation to the area for healing.

Pain Management

There are many ways to manage pain, including over-the-counter medications, prescription painkillers (which can lead to addiction if used long-term), supportive braces, and getting help from a pain management specialist, if needed.

Increase Protein Consumption

Muscles need protein, and eating more protein, along with taking collagen or whey powder supplements, provides the muscles with nutrients to speed the healing process.

Consume Tart Cherry Juice

Studies have shown some benefits of tart cherry juice for reducing inflammation, soreness, and damage to the muscles.

Switch To Low-Impact Exercise During Injury Recovery

Strength and flexibility exercises can help improve strength and range of motion while speeding muscle recovery. A physical therapist can help determine the appropriate exercises for your condition.

Surgery

Serious injuries may require surgical intervention to improve healing. Seek medical help for severe muscle injuries.

Platelet-Rich Plasma Injections

PRP injections may accelerate muscle tissue regeneration in the damaged area.

Conclusion

Muscle injuries can cause significant pain, bruising, swelling, decreased range of motion, and loss of strength. The pain can be sudden, sporadic, stabbing, achy, ongoing, or combined.

As the muscle heals, stem cells around the injured area regenerate new muscle fibers, and scar tissue forms around the area. Torn muscle tissue may never fully regenerate, making it susceptible to future muscle strains.

Trying the RICE method of rest, ice, compression, and elevation is always the best step to take immediately. A newer recommendation is the PEACE approach, which has you protect the area from further injury by reducing use, elevating to decrease swelling, avoiding anti-inflammatory treatments (ice and NSAIDs) to allow inflammation for healing, compressing the area with a bandage, and educating yourself about the recovery period.

Protecting the muscles from injury is crucial, and giving strained muscles time to heal can reduce the risk of further damage. Seek medical attention if the pain and weakness are ongoing or severe.

Read Also:

Ankita Tripathy

Ankita Tripathy loves to write about food and the Hallyu Wave in particular. During her free time, she enjoys looking at the sky or reading books while sipping a cup of hot coffee. Her favourite niches are food, music, lifestyle, travel, and Korean Pop music and drama.

View all posts

10 Best Protein Shake Recipes for Weight Loss

Market economy foresees an abundance of products for various human needs. In other words, you can go online or to a retail store and buy what you need. However, such an option is not always relevant. The trend of recent years is to paddle own canoe in miscellaneous tasks including the creation of nutritional supplements. DIY protein shakes are rather popular among people who want to both gain musculature and reduced fat in the body. Unlike most marketed solutions, homemade drinks provide a guarantee that no artificial components are inside. Besides, users can control the so-called specification of the product namely the nutritional value. Also, read the shakeology review. If you share that approach, the following selection of the best protein shake recipes is right for you. Coffee Whey protein source - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Raw almonds/cashews (quarter/half cup); Instant decaffeinated coffee (one/two tsp); Ice (handful). Apple Cinnamon Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Chopped apple (half/one cup); Cinnamon (one tsp); Ice (handful). Chocolate Cherry Chocolate whey protein source - (one serving of the chosen powder); Almond milk (one and a half cup); Fresh/frozen black cherries (half cup); Ice cubes (up to five pcs). Pina Colada Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Fresh/frozen pineapple pieces (half/one cup); Coconut extract (half tsp); Ice cubes (handful). Creamy Peach Smoothie Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Fresh/frozen peaches (quarter/half cup); Fresh/frozen banana (quarter/half). Tropical Dream Chocolate whey protein source - (one serving of the chosen powder); Fresh/frozen pineapple (half/one cup); Ice cubes (handful). Almond Peach Delight Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Fresh/frozen peaches (half/one cup); Almond extract (half tsp); Cinnamon (half tsp); Ice cubes (handful). Blueberry Vanilla Pear Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Fresh/frozen blueberries (quarter/half cup); Chopped pear (quarter/half cup); Ice cubes (handful). Breezy Freezy Shake Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one cup); Reduced-fat mango yogurt (one cup); Fresh/frozen pineapple (quarter); One banana Melon Madness Whey protein source (preferably vanilla) - (one serving of the chosen powder); Fat-free milk or freshwater (one or one and a half cup); Fresh/frozen watermelon (quarter/half); All of the above are only ingredients. And a recipe stipulates a certain procedure of turning raw materials into a ready-to-drink product. One of the principal benefits of nutritional shakes and their variations like smoothies, rich-in-protein drinks, and others is the simplicity to prepare. You won’t need special kitchen equipment except for the blender. Naturally, one can blend ingredient manually and shed a couple of pounds while doing it but it is better to assign the task to automation. So, take that device, which is usually accompanied by a container. Put all the ingredients for your future DIY protein shake and push the Start button. The blending time is not limited. You are free to play with the blender as long as you wish. However, watch the thickness of your shake. Adjust the liquid level according to your preferences. It is not necessary that any of the mentioned recipes will be to your taste. Sometimes, a pinch of a certain spice can turn the flavor upside down and add the missing smack. That is why homemade drinks are so popular. You can create own taste and forget about the necessity to put up with the marketed flavor solutions. Read More: Anti Aging Creams – What To Consider Before You Purchase? How To Remove Acne Scars Naturally

How to Make Doing Yoga at Home Interesting

While doing yoga at home is extremely convenient, a daily practice can become stifled over time and feel just as exciting as doing the dishes. The good news is there are several things you can do to spice up yoga sessions and get enough motivation to have a steady home practice. Here are some useful ideas. Sanctify a Spot You’re much more likely to stay committed to your home practice if you have a space that’s dedicated to yoga. Choose a specific spot in your home and reserve it specifically for your practice. Declutter it by removing items that are non-yoga related. You won’t fully concentrate on yoga if you can see a stack of emails, books, or toys. Don’t forget to move around furniture and objects that can hinder your stretches during asanas. Space needs to set the tone for your practice, so decorate it with intention. Candles, fresh flowers, and small statues are some of the decorative pieces that can transform your space into a little studio you’ll love and crave to be in. Change the Setting What if you already have a dedicated spot for doing yoga but are finding practicing there less exciting? Well, alter the setting. If you practice in the same place every day, the familiar surroundings can trigger a thought pattern that allows boredom to set in. If you usually practice without mirrors, incorporate them into your space. They’ll help you perfect your alignment. If you usually use mirrors, eliminate them. Take the chance to tap more into your instincts and focus on creating a more intense connection to your breath and self. A fantastic idea to break monotony is taking your yoga practice outside. Mother Nature has a unique way of awakening the senses, replenishing depleted energy, and reigniting your love for the practice. Be Flexible With Time You’ll get maximum benefits from yoga if you practice consistently. However, consistency doesn’t imply having a set time for practice. You can practice yoga at any time and still reap its benefits. The important thing is to set aside time each day and require a minimum session duration for yourself, for example, 20 minutes in the morning or evening. Flexibility with time allows you to attend to your family or work or catch your best TV show without feeling any guilt. For many people, the ideal time for practice is late evening or early morning. Just be sure to tailor your routine to the specific time of day you choose to practice. For example, morning sessions are better if they include plenty of hip, chest, and shoulder openers. For evening sessions, end them with supine twists and an extended savasana, which will slow your systems down for sweeter slumber. Spice Your Style The beauty of doing yoga at home is that you can choose to practice any style you want. There are countless online classes to give you insights into different yoga styles. If you feel your current style is missing something, don’t be afraid to switch or mix it up. Look for a new style that interests you and incorporates it into your practice. A great way to take stagnation out of your sessions is by occasionally throwing in new and challenging asanas to your routine. Believe it or not, all the falling and failing as you attempt new balance poses or handstands will make your sessions more purposeful and engaging. The challenges will give you something to look forward to and work towards. Upgrade Your Yoga Tools New tools can put the fun back in your yoga practice. There are countless tools and toys you can purchase to benefit your practice, including a new mat, yoga wheel, yoga swing, mala beads, singing bowls, crystals, and essential oils. An essential oil diffuser combined with relaxing music and the rosy glow of a salt lamp or candlelight can increase mindfulness and transform your practice. Just make sure you check the reviews of different types of essential oil diffusers so that you can choose the right one for your home yoga space. Create a Family Yoga Practice Yoga is for everyone regardless of his or her size or age. Taking the time to explore the breathing exercises and poses can create a deeper bond between family members in addition to providing healthy fun, greater calm, and spiritual connectivity. Family yoga should involve lots of creative play, laughter, and physical and verbal interaction. For even more fun, parents can allow kids to climb under, around, or on top of them as they practice. Yoga helps keep your mind and body healthy. With these tips, you’ll stay happy, balanced, and consistent in your home practice. Read Also: The Miraculous Benefits Of Aqua Yoga Yoga For Pregnant Women Follow These 5 Yoga Poses To Reduce Stubborn Belly Fat

Best Vitamin To Take For Dry EyesBest Vitamin To Take For Dry Eyes

What Is The Best Vitamin To Take For Dry Eyes?

If you suffer from dry eyes, it's important to make sure your diet is providing your body with the nutrients it needs. Your optometrist can help you with dietary changes to support your eye health and decrease symptoms. Certain vitamins and nutrients can improve your tear quality and reduce dry eye symptoms. Some of these include Vitamin A, Vitamin C, and Omega-3 fatty acids. Vitamin A Vitamin A is a fat-soluble compound that aids in the growth of cells and tissues throughout the body, including those of the eye. It's found in a variety of foods, including carrots, spinach, and apricots. The body can convert carotenoids to retinol, the active form of vitamin A. This happens as the body needs it, and it's possible to get this vitamin from food sources or supplements. A deficiency of this vitamin is associated with poor tear quality and tear film dysfunction, which may lead to dry eye symptoms. The best way to ensure you have enough of this essential nutrient is by eating a balanced diet rich in foods that contain vitamin A, such as carrots and other orange-yellow vegetables. Another important nutrient that may help with dry eyes is Vitamin D, which decreases inflammation and improves the lubrication ability of the tear film. Some sources of this nutrient include eggs, fish, and fortified cereals. Finally, Omega-3 fats have been shown to reduce inflammation, which may be helpful for reducing irritation and dry eye symptoms like pain and itching. They also increase the amount of oil in your eyelids, which affects how quickly tears evaporate. Whether you need to add more nutrition to your diet or want to take vitamins to help treat your dry eyes, it's important to speak with your eye doctor before you start any new treatment plan. With proper care, you can maintain healthy vision and minimize your dry eye symptoms for good. Fish Oil Fish oil is considered one of the best vitamins to take for dry eyes. It is high in omega-3 fatty acids, which can help reduce inflammation and soothe your eyelids. Omega-3 fatty acids can also stimulate the production of oils in your meibomian glands, which are responsible for producing tears that lubricate the surface of your eyes. It can also help prevent dry eyes from occurring in the first place. Fatty fish, including herring, halibut, salmon, and tuna are excellent sources of omega-3 fatty acids. They can be a great addition to a healthy diet to relieve dry eyes and other symptoms associated with dry eyes such as watery eyes, itchy, irritated eyes, and burning sensations. It can also help to improve your vitamin D level, which is crucial for your eye health. Studies suggest that a deficiency of Vitamin D may be linked to dry eye syndrome, so adding it through diet or supplements is helpful in reducing symptoms and improving tear quality. This vitamin is important for your retina, where it plays a key role in the health of your vision. It’s also a key antioxidant that protects your eyes from the sun. You can also get Vitamin A from foods like carrots, spinach, and tomatoes. Taking vitamin A supplements may be beneficial for some individuals who are deficient in this nutrient. This vitamin is a powerful antioxidant that can also reduce the risk of developing eye diseases and infections. Vitamin C Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that’s needed to help your body fight infection, heal wounds and keep tissues healthy. It’s available in fruits and vegetables, such as citrus fruit, strawberries, cantaloupe, green peppers, tomatoes, broccoli, and leafy greens. This vitamin helps lubricate your eyes and prevent dryness. It’s also an antioxidant that helps protect the blood vessels in your eye and prevent cataracts. It’s best absorbed from foods, but it can be injected into the vein (intravenous) if necessary. Higher doses of intravenous vitamin C can be helpful in treating certain medical conditions, such as cancer. But it can also cause negative side effects if it’s taken in too much, so talk to your doctor before you take any supplements. Omega-3 fatty acids, which are found in fish oil, can reduce inflammation and improve the quality of your tears. They also promote the production of oils in your meibomian glands, which are responsible for keeping your tears moist and preventing them from evaporating too quickly. These nutrients are found in eggs, fish, dark leafy greens, and other food sources. You can also get them from multivitamins and other supplement products. It’s important to make sure you get enough of all the vitamins and minerals you need through a balanced diet. However, if you’re unable to achieve your recommended daily intake, supplements can be helpful to ease the symptoms of dry eyes. Read Also: How To Care For Your Eye In 5 Medically Proven Ways Omega-3 Fatty Acids Omega-3 fatty acids are essential nutrients that are found in foods like fish and seafood, eggs, and dark leafy vegetables. They are also available in supplements, but the body can't produce them on its own, so a healthy diet is the best way to get them. One study shows that consuming omega-3 fats from fish can lower your risk of dry eye. In fact, researchers found that women who consumed the most omega-3s had a 17% lower risk of developing dry eyes. Aside from reducing inflammation, omega-3s may also help your eye make more natural tears. This is because they improve the quality and quantity of the tear film. However, if you are looking to supplement with omega-3s, it is important to choose supplements that contain EPA and DHA (docosahexaenoic acid) rather than ALA (alpha-linolenic acid). Although flaxseed oil contains ALA, it doesn't have the same effect on your eyes as EPA or DHA do. Several studies show that supplements can help improve dry eyes, but it's important to talk to your doctor before you take them. They will be able to recommend the best supplements for you. And they will know how much you should take to benefit your eyes and overall health. Vitamin D Adding the right vitamins and nutrients to your diet can help improve the health of your eyes, including those suffering from dry eye syndrome. It can also reduce itchiness, burning, and irritation. Vitamin D is an important nutrient that can be found naturally in fish, dairy products, and mushrooms. It’s also available as a supplement if you don’t get enough sunlight to reach your optimal level, which is usually 600 IU or more per day. It’s particularly important for people with darker skin pigmentation, as they produce less vitamin D through exposure to the sun than those with light-colored skin. This means that even if you’re getting plenty of sunshine, you may not be able to get the level of vitamin D your body needs to keep your eyes healthy. Another way to ensure that your eyes are receiving the nutrients they need is to add zinc to your diet. Zinc is a mineral that helps the liver deliver vitamin A to the retina to produce melanin, a pigment that protects your eyes. While some studies have shown that taking supplements can help ease symptoms of dry eye, be aware that excessive intake can lead to side effects and toxicity. It’s always advisable to speak with an optometrist or a pharmacist to make sure that any supplements you are considering are safe for you and your unique health situation. Lutein & Zeaxanthin Lutein and zeaxanthin are two antioxidants that have been shown to protect your eyes from dry eye syndrome, macular degeneration, and cataracts. They can be found in a wide range of foods, including leafy greens like spinach and kale. They can also be taken as dietary supplements. These antioxidants help your eyes by reducing oxidative stress and free radical damage. They also help protect your eyes from light glare and UV rays. They can also slow down macular degeneration, a disease that affects your central vision. It happens when blood vessels in the macula leak fluid. It is a leading cause of blindness in older people. The best way to get these important vitamins into your body is to eat a balanced diet rich in fruits and vegetables. It is also a good idea to increase your intake of omega-3 fatty acids, which can improve the quality of your tears and reduce inflammation in your eyes. Zinc is another nutrient that can help your eyes stay healthy. This mineral is needed to transport vitamin A from your liver to your retina and to produce melanin, which helps protect your eyes from infection and injury. It is found in a wide variety of foods, including dairy, nuts, legumes, and whole grains. Lutein and zeaxanthin can also be taken as dietary supplements, but you should always speak with your doctor before taking any new vitamins or supplements to ensure they are safe for you. Read Also: 10 Healthy Habits To Improve Your Health Tips To Get Beautiful Eyes At Your Home Contacts Vs Glasses: Which Of These Two Eyesight-Improving Methods Are Best For You?