How To Speed Up Muscle Strain Recovery (Tips and Tricks)

It’s happened to all of us at some point – you get a pulled muscle, and the recovery process seems to take forever. When a muscle strain occurs, it can result in pain, limited movement, swelling, stiffness, and weakness.

In this article, I’ll discuss how to speed up muscle strain recovery to help your body heal quickly and let you get back to being active again in no time.

What helps muscle strains heal faster?

The first thing you need to do after getting muscle strain is to protect it from further injury. You need to rest the muscle initially and avoid activities that could aggravate it.

How to Speed Up Muscle Strain Recovery: Eat healthy

To speed up muscle strain recovery, you need proper rest and nutrition. Get ample amounts of sleep, and begin a nutrient-rich diet that includes plenty of protein, vegetables, and healthy fats.

How to Speed Up Muscle Strain Recovery: Use topical pain relievers

There are a number of over-the-counter topical pain relievers that can help ease muscle pain and inflammation. You can use creams, gels, and patches that contain ingredients like menthol, camphor, or capsaicin. Simply apply it to the affected area and massage it for muscle relief.

How to Speed Up Muscle Strain Recovery: Apply heat or cold therapy

Applying both heat and cold to the affected muscle can help reduce swelling and pain. You can apply heat using a heating pad, warm towel, or hot water bottle. Heat also promotes blood flow, which may aid in the healing process.

On the other hand, you can apply cold by using an ice pack, frozen peas, or ice wrapped in a towel. To help lessen the discomfort and swelling produced by a muscular strain, try to alternate between hot and cold packs. Also, don’t forget to keep in mind that you should not apply ice directly to bare skin.

How to Speed Up Muscle Strain Recovery: Focus on rest and recovery

In addition to eating a healthy diet, getting adequate sleep, and using topical pain relievers as needed, it’s important to give your body the time it needs to recover from muscle strains.

Take a break from intense exercise or sports activities while you heal. Once your muscle has begun to repair, you can start exercising again. Gradually increase the intensity of your workouts until your fitness improves.

How to Speed Up Muscle Strain Recovery: Elevate the injured muscle

You can elevate the pulled muscle to help reduce swelling by promoting blood flow to the affected area and minimizing pressure on your muscles.

Elevate the injured muscle above your heart to reduce the swelling. You may use pillows to raise the affected area while resting.

How to Speed Up Muscle Strain Recovery: Stretching and strengthening exercises

Stretching and exercising can help improve your range of motion and avoid injury. Once the pain from your muscle strain has subsided, you can start doing gentle stretching and light resistance training. Begin with light stretches and then with mild exercises, while making sure you don’t feel muscle pain while doing so.

How to Speed Up Muscle Strain Recovery: Apply pressure to the affected area

Using compression clothing, such as an elastic bandage or sleeve, while applying consistent pressure to the affected area can help reduce swelling and inflammation.

How to Speed Up Muscle Strain Recovery: Relieve pain using pain medication

Some physicians advise against using over-the-counter pain relievers because they can increase your risk of bleeding. Specifically, you should avoid using nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen (Advil, Motrin IB, and others), and naproxen sodium (Aleve) for the first 48 hours. You can, however, take acetaminophen (Tylenol, etc.) to help alleviate pain.

It’s best to consult your physician if you want to seek medical treatment for pain relief, especially if you have severe strains that affect your daily activities.

How to speed up muscle strain recovery with relative rest.

Relative rest involves taking breaks between periods of strenuous activity in order to give your muscles time to rest and recuperate.

To do this, you may want to implement some light exercises or stretches into your routine, particularly if you are engaging in strenuous physical activity on a regular basis.

You can also do other exercises that don’t put a strain on your injured muscles. For example, if you have a hamstring strain, you can still work out your upper body while you’re resting your lower body.

How to speed up muscle strain recovery with ice baths

Ice baths or cold water immersion is the practice of dipping one’s body into extremely cold water (50-59°F) after an intense workout or competition in an attempt to alleviate muscular discomfort and stiffness. It is one of the most effective ways to numb and decrease pain. It can also help improve your mood.

To speed up muscle strain recovery using an ice bath, simply fill a tub with cold water and ice and immerse yourself for 10-15 minutes. You will need an ice bathtub to get the best results.

How to speed up muscle strain recovery with compression boots

Using compression boots is a popular and effective method for speeding up the recovery process after muscle injuries. These boots apply targeted compression to the injured area, helping to promote blood flow and reduce inflammation.

Compression boots are typically worn for 1-2 hours at a time, and some people find relief from their symptoms after just a few sessions. I recommend that you follow the instructions that come with the boots, as improper use can actually worsen your injury. You may need to continue using the boots for several days or weeks until your injury is fully healed.

How to speed up muscle strain recovery with strengthening exercises.

Incorporating strengthening exercises into your routine may help build and tone your muscles, which will, in turn, help them to heal more quickly.

Some great strengthening exercises that can help with muscle strain recovery include weight lifting, lunges or squats, push-ups, and sit-ups. Try to do these exercises 3-5 times per week for the best results.

How to speed up muscle strain recovery with graded exercise progression.

Graded exercise progression means starting with gentle exercises and gradually increasing the intensity as your body heals. This type of exercise regimen is often recommended by doctors or physical therapists for recovering from muscle injuries, as it can help you gradually rebuild your strength without aggravating your injury.

There are a few key steps to graded exercise progression, including setting goals, listening to your body, and taking breaks when needed. Additionally, it’s important to start slow and work your way up gradually, taking care not to push yourself too hard.

What is a muscle strain?

A muscle strain occurs when your muscle is stretched or torn. The most common cause of muscle strain is lifting an object that is too heavy. Other causes include falling and overstretching.

Most muscle strains occur in the lower back, hamstring, or calf. Symptoms of a muscle strain include pain, swelling, bruising, and difficulty moving your affected muscle.

How long does it take for a strained muscle to heal?

The answer to this question depends on the intensity and severity of the muscle strain. In most cases, however, it takes approximately two to four weeks for a strained muscle to heal.

What things will slow down strained muscle recovery?

Strain is a common injury that affects many people, especially athletes and those who engage in high-impact activities. There are factors and things that may low down the recovery of a pulled muscle. They are the following:

  • Resting for too long
  • Going too hard too soon and aggravating the strain
  • Poor diet; eg. alcohol consumption, poor hydration, and poor sleep
  • Mental stress and poor mindset
  • Previous history of a similar injury

Wrap Up

It’s important to listen to your body and give it the time it needs to heal. Now that you know how to speed up muscle strain recovery, you can follow the tips above to help you get back to your normal routine as soon as possible. So what are you waiting for? Start putting these strategies to work today.

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