Muscle tears can result from fatigue and excessive and inadequate muscle exertion. However, in most cases, it is possible to avoid the problem by knowing the causes of knowing how to intervene. So that you don’t have to interrupt your workouts, we will reveal to you all you need to know about the subject.
Certainly, most muscle tears occur due to insufficient warming or due to too much effort. As for the recovery time of a tear, this will depend on the severity and on how much the muscle is damaged.
Fortunately, with proper treatment, most athletes recover from muscle injuries completely. As a result, they resume training within a few days or a few weeks.
However, one tip to always keep in mind is to follow the instructions of a professional and not to go back to doing high-intensity exercises at least until the muscles are completely healed. In fact, returning to training too early, you run the risk of hurting yourself again and aggravating the injury.
Possible causes of a muscle tear
1. Insufficient heating
The first thing to know is the importance of taking the time to warm up, so as to prevent muscle tears. In fact, not devoting enough time to this activity brings with it a greater risk of injury when it comes to doing a sport or physical activity in general.
2. New exercise routine
Very often, muscle tearing can occur when athletes start a new training routine or exercise program, which involves increasing the intensity of the sessions and their duration.
Keep in mind that when switching to a new program, the muscles are required to work harder, which can cause pain or muscle tearing.
3. Excessive physical effort and fatigue
Intense stress and fatigue are two of the most frequent causes of muscle tears. For this reason, one must always listen to one’s body and not make excessive efforts that can damage us. The best way to prevent this from happening is to become aware of your weaknesses and your physical strength.
At the same time, training in spite of the accumulated fatigue brings with it more chances to suffer injuries. In all these cases, knowing and listening to one’s body is the best way to prevent this from happening.
4. Physical form
Finally, maintaining a healthy weight is one of the keys to not suffering from any muscle injury. In fact, obesity can stress muscles, especially those of the back and legs, as well as bringing with it the possibility of an unexpected obstacle such as an injury.
What is the proper treatment for muscle strains?
Most muscle tears can be treated at home, so it is not necessary to consult a doctor. However, it should always be kept in mind that this figure will be indispensable in some cases.
For less serious injuries, this is the path to follow:
The first advice for rapid healing is to provide for a period of rest and to avoid straining the damaged muscle on days when you feel pain.
However, one must be aware of the fact that too much rest can weaken the muscle and, therefore, can prolong recovery times. For this reason, it is advisable to start training the damaged muscle without making too much effort.
To reduce swelling after a muscle tear, applying ice is the first step to take. Remember not to apply ice directly on the skin; you should always use a cloth to wrap it in and hold it in the affected area for about 20 minutes.
The ideal is to repeat this procedure every four hours for the first few days of recovery until the affected part is deflated.
3. Packs and lifting
In the third and last place – if you want to reduce swelling, you can wrap the affected part with an elastic bandage until the swelling has decreased. However, you must be careful not to tighten too much, as you may interfere with blood circulation and recovery. As much as possible, keep the damaged muscle raised.
As you may have noticed, most muscle tears can be avoided by taking elementary advice. In light of this, the main thing is to warm up and pay attention to your body’s signals. In this way, you will reduce the number of injuries and improve sports performance.