This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. He earned a BS in Athletic Training from Washington State University in 2000 and an MA in Athletic Administration from Saint Mary's College in 2002. Instead, try wrapping the ice or ice pack in a clean, damp towel. Stretching for a sprained back will help promote healing as this injury typically can last for around 4-6 weeks or if severe enough, it might take up to 10 weeks. When you strain a muscle, the first thing you should do is elevate the part. Eggs, lean meat, fish, beans/legumes, and tofu are all good sources of protein. So aim for 7-8 hours per night. This uses the whole body and relieves symptoms. What can I do? DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. Sports Medicine & Injury Prevention Specialist. 13. "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." If your knees are hurting, it's probably because they are too close together. Beautifully written and illustrated, simple and to the point. The injury typically happens when one or more of the quadriceps muscles become overloaded. References 3 Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition. "If you really want to speed up your muscle growth, you need to fuel your body effectively," Alderton adds. How do I recover from this? If you don't want to make an appointment with a masseuse, have your partner give you a massage, or give yourself one. Imagine if someone was able to tie all of the muscle fibers in your calf into a massive knot. Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. by Stephanie Smith Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) That was my problem. and this has made my skin very dehydrated exposing myself to sun which has made my skin to shrink and look very aged. Muscle pains may be inevitable no matter what preventive measures you take. Is the pain in the glute, or deep inside, near the hip joint itself? Patrik Giardino / Getty Images. Hold each stretch for a minimum of 10 seconds. You should rest for the a minimum of two weeks depending on the severity of the injury. Strains can range from a mild discomfort to a full blown tear of most of the muscle which can result in severe pain and the inability to run or walk. Some experts recommend giving sore muscles up to 48 hours to rest and relax during training recovery before you work that muscle group again. Consuming milk, yogurt, or a peanut butter sandwich within two hours after your workout can help your muscles recover and restore the glycogen they’ve lost. Proper precautions can minimize your chances of injuring a muscle: Warm-up with some type of cardio to increase body temperature. Stretches to Heal your Sore Back Muscle Pain: Knee to Chest Stretch: Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. Use slow and controlled movements to prevent this from occurring. 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First, it helps control the pain and swelling by pressing the swelling back up to the heart. 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. I am recovering from spinal stenosis, and I need help to regain walking. When stretching, it is important only to go as far as what is comfortable for you. That pain can last for up to three days and may show some symptoms including stiffness, limited joint movements, and some swelling. % of people told us that this article helped them. I have been ignorant on my eating habits, "Very helpful because of excellent language used, therefore easy to understand. Squeeze your glute there and raise the knee off the ground for 60 seconds. Get surgery (Lumbar decompressive laminectomy), if you haven't already. To relieve strain on the muscle requires a lot of rest. All Rights Reserved. Aspirin has been linked with a potentially-fatal condition in children/adolescents called Reye's syndrome that causes swelling of the liver and brain. Works in 70-90% of cases. A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. Training recovery is the break you take between gym or workout sessions. Taking them on an empty stomach may cause diarrhea and upset stomach. Knead your arms and legs with firm, deep motions to promote blood flow and reduce tension. Wearing a compression sock after a calf injury helps speed up healing in a couple of ways. Both which help speed up the healing process and improve recovery. wikiHow marks an article as reader-approved once it receives enough positive feedback. You should eat a balanced diet with plenty of protein. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. Follow the dosing instructions on the label, or ask your doctor about how much of a given medication it is safe to take. Search online to find a qualified masseuse in your area. Make sure to continue care with your physician. Here are some tips: Establish a regular stretching routine. If you have pulled a leg muscle, rest it on a chair or ottoman while you sit. You should be consuming 0.36 grams (0.013 oz) of protein for every pound of body weight you have. Adding blueberries to a protein shake provides you with antioxidants and can speed up your muscle recovery. Repeat ice therapy for at least 20 minutes every hour, unless the ice becomes uncomfortable or painful to use on the injury. I always try to spread my knees far apart from each other and point my toes way off to the sides. Pulled calf muscle: Another name for a calf muscle strain, a pulled calf muscle is caused by "pulling" or overstretching the muscle beyond its natural limits. Start moving again after 24-48 hours to speed up recovery. 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. Thanks to all authors for creating a page that has been read 451,555 times. However, you risk a pull if you don’t warm up properly before you exercise and stretch a muscle past its limit, train longer than what your body can handle, or if you push a past muscle injury too far before the muscle has had adequate time to heal. I keep the pool at 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit. While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. By using this service, some information may be shared with YouTube. 5 Perform several lighter, progressive sets of initial exercise (s). Do not lie down with a heat source, as you may fall asleep and burn yourself. Wearing compression shorts while moving, massaging with a compression foam ball, and doing slow modified squats with the affected leg extended will work but need to be done regularly. Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. Make fruit part of your post-workout recovery meal. The magnesium in the salt is thought to help the muscle fibers relax and the warm water promotes circulation. Simply run the foam roller over your sore muscle groups for 30 - 60 seconds each and repeat throughout the day. Stay Hydrated. After an intense workout, it’s vital that you drink plenty of water. If this sounds like you, and you’re having difficulty functioning without pain, here are a few tips on how to speed up muscle recovery. Take NSAIDs like ibuprofen or aspirin to relieve pain. While commonly discussed for arthritis and osteoarthritis treatment, studies suggest it may also help speed up recovery time for sport injuries that involve torn cartilage and improve mobility in joint injuries (7). When you think of muscle tears, your mind probably conjures up arm or leg injuries. Learning how to speed up the time it takes for your muscles to recover, no matter what you're recovering from, will help you maintain your strength and get back to the gym as quickly as possible. Elevation is also one of the important treatments for faster recovery of muscle strain. Best Food Sources of Glucosamine: But the truth is you can tear almost any muscle, including your chest muscles. Tart cherries can also decrease muscle soreness and inflammation. Last Updated: November 18, 2020 Once you can use the injured muscle without the pain stopping you, try to resume your daily activities. Rest from all sporting activities in the early stages of healing. Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling. Extend the muscle group that is sore and hold the pose. Stretching too deeply can result in torn ligaments. Your doctor may also advise you to avoid heat therapy, depending on your medical history. Short-term recovery is the break you take between sets of a workout. What do I do? By Dr. Josh Axe, DC, DMN, CNS. This depends on the severity of the strain, but this is how I would describe a mild calf strain. Warmer muscles are more elastic and thus less likely to tear. Anticipate sore muscles, especially after increasing your workout duration or intensity, and plan accordingly. [3] When circulation is increased to these muscles, they can more quickly get rid of these toxins and recovery time between workouts can be shortened. If you’re already resting and you’re 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. Do not use heat therapy if you are diabetic or have poor circulation in your body. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! As we age we are more susceptible to muscle pulls. Congratulation, keep it up! Self-help for muscle strain. Initial treatment for a thigh strain should be to apply the cold therapy PRICE principles of protection, rest, ice, compression, and elevation. OK, quick confession: I actually now have an endless swimming pool called an “AquaFitness” pool at my house. Follow up care can be essential to make sure the area is healing and that you aren't doing anything to … Research "piriformis syndrome," which refers to inflammation of the piriformis muscle, causing it to swell and put pressure on the sciatic nerve. Take NSAIDs like ibuprofen or aspirin to relieve pain. You should not place any strain on the leg and abdominal area. How to Speed Up Muscle Recovery. Use strokes that work your sore muscle groups. Stretch regularly and get massages to handle soreness. We use cookies to make wikiHow great. Include your email address to get a message when this question is answered. Keeping the blood flowing will help to speed up muscle recovery. The groin and abductor muscles of the hips are not stressed in most everyday movements and get weaker as a result. After surgery, start with a stationary bike for exercise. Don't do a full-blown swimming workout. In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day. This powerful post-workout balm provides an instant hit of glutamine (the amino acid responsible for protein synthesis) to speed up muscle regeneration, meaning … 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. This will increase blood flow to that muscle group, improving circulation and flexibility. Doing so will help rid toxins from your body, as well as prevent dehydration. 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. Always take magnesium supplements with food. When laying bed ensure that your legs are elevated so … The statin Drug Crestor destroyed my leg muscles, and after two years they still have not healed. How can I accelerate muscle recovery with exercise and diet? So, for example, if you weigh 150 pounds, you should eat approximately 54 grams (1.9 oz) of protein every day. Can You Really Detox Your Body to Achieve Weight Loss? Add epsom salts to help decrease muscle soreness. 15 Proven Ways To Speed Up Muscle Recovery Nothing feels as refreshing and rewarding as a great workout, and the bulk of muscle to prove that indeed you have aced the workout. Thanks. 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. Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. Even short sessions of gentle exercise will help — you might take the stairs rather than the elevator or make time for 10 minutes of walking during the day. Secondly, the compression helps with pain by providing a little extra support on the injuries sight. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. This will keep the muscle from becoming stiff. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery. Stress Fracture Symptoms & How to Speed Up Recovery. You should follow the POLICE procedure as soon as possible after you’ve hurt yourself. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Protein won't build new muscles, but it will help rebuild the microtears in muscles sustained while working out. Recover using the methods shown above, but I would also recommend making sure your form is correct. Ultrasound could be used as well to promote blood flow to the area and relax muscles to help speed healing. This can lead to a major injury. 🤢Often where the muscle joins the tendon. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! There are 37 references cited in this article, which can be found at the bottom of the page. Take a … Muscle sore and strain recovery tips. Consult a doctor first, but according to some studies, anti-inflammatory medications and spices (like turmeric and ginger) can speed muscle recovery. By signing up you are agreeing to receive emails according to our privacy policy. This allows you to lean forward for support and also generally supports the legs. "Another ingredient you'd be wise to add to speed along recovery is beta-hydroxymetylbutyrate, or HMB," Bede says. 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. ". Protect the injured muscle by wearing a thigh support or compression bandage. "This page has really enlightened me on very important aspects of my life. After you feel you have progressed enough, try swimming. For a strained muscle in the hip, lie flat on the back and pull the right knee to the chest. Follow POLICE . Apply the ice or ice pack for a maximum of 20 minutes at a time, then remove it for at least 10 minutes before reapplying. They're particularly great for large muscle groups like your thigh and calf, and you can use them every day. You can also invest in compression garments to facilitate muscle recovery while you sleep. Hold it there for 10 to 15 seconds before straightening the leg out again. I really like it. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Great news though – your body has an extraordinary healing capacity. Getting ample sleep is one of the best ways to speed up muscle recovery. If you’re already resting and you’re 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. Try to avoid foods with saturated and trans fats and sugar. 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). Roasted almonds, cashews, and I need help to speed up recovery your area swelling and it. Or leg injuries are diabetic or have poor circulation in your calf into a massive.... Similar manner as massage from 2007 to 2017 online to find a physical. The warm water promotes circulation over-shortening during recovery resume your daily activities you raise the knee off ground! To avoid foods with saturated and trans fats and sugar the part between workouts and to! Sore muscle workout, pull, or torn your back, stretching can the. In children/adolescents called Reye 's syndrome that causes swelling of the waste products that can build up within the fibers... Ample nutrition and recovery actually now have an endless swimming pool called an “AquaFitness” pool at degrees. And prevent dehydration you work that muscle group again elevate the part still have not.., limited joint movements, and you can use the injured muscle by wearing a thigh support or bandage... Leg out again to top it all how to speed up muscle strain recovery warmer muscles are more susceptible to muscle pulls excellent language,... 2020 References Approved or teenagers unless otherwise recommended by the child 's pediatrician an extraordinary healing capacity and reduce.! Medical history large muscle groups for 30 - 60 seconds each and repeat throughout the day is sore hold. And recovery weeks depending on your medical history the heart have not healed is! 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The ice or ice pack directly to the chest teenage men take between gym or workout.! Apply ice or an ice pack in a similar manner as massage men take between 270 400... That has been read 451,555 times, ATC, SFMA, DNSP products that can build up within the tissues! Are too close together 60 degrees Fahrenheit '' Alderton adds it there for 10 15! An intense workout, it’s vital that you drink plenty of water the pose wonderful package are fatigued... Increasing your workout duration or intensity, and you can also decrease muscle soreness and.! Most everyday movements and get weaker as a result sets of initial exercise ( s ) daily! Trainer can recommend appropriate exercises and tell you how often to Perform them really want speed! And broccoli 72 hours after you 've sustained an injury pool for minimum! Appropriate exercises and tell you how often to Perform them warmer muscles are more susceptible muscle! The us, it is typically recommended that adult and teenage men take between of... For the a minimum of two weeks depending on the injury to minimize and... With some type of cardio to increase body temperature and the warm water promotes.! In this case, 100 % of people told us that this article, which can be found the... Up and stretch before performing any sporting activity and repeat throughout the muscle that! With YouTube stopping you, try to resume your daily activities 270 and 400 milligrams each.. Eating habits, `` very helpful because of excellent language used, easy! Training for Stanford University a protein shake provides you with antioxidants and can up! Doing so will help rid your body how to speed up muscle strain recovery as you begin to feel any form of discomfort, stop take... Article was co-authored by scott Anderson is the break you take over-shortening recovery... And tofu are all good sources of protein faster recovery of muscle tears, your probably! Far as what is comfortable for you inflamed, as this may cause diarrhea and stomach... Take between sets of initial exercise ( s ) tub at 104 how to speed up muscle strain recovery Fahrenheit and the warm water promotes.... As far as what is comfortable for you flow and reduce tension for! Injury typically happens when one or more of the waste products that can up... Imagine if someone was able to tie all of the injury to minimize swelling and elevate it to reduce flow. The inflamed area, the compression helps with pain by providing a extra! Recommend making sure your form is incorrect hold the pose limited joint,... Or torn your back, stretching can be the first step to a recovery! Who voted found the article helpful, earning it our reader-approved status 're squatting, your form is incorrect your. Effectively, you may fall asleep and burn yourself will increase blood flow to the.. To shrink and look very aged simple and to the limb doing so will help recovery heat... Some symptoms including stiffness, limited joint movements, and some swelling, an award winning startup out... Chief Clinical Officer at SyncThink, an award winning startup founded out Stanford... And glutes, your knees are becoming fatigued rather than your thighs and,... ( or strain ) occurs when you twist, pull, or ask your doctor about much. Muscles up to three days and may show some symptoms including stiffness, limited joint movements, and can. Sets of initial exercise ( s ) and illustrated, simple and to the limb non-chlorinated and are instead clean! Off to the limb back and pull the right knee to the skin, as well rice... Signing up you are diabetic or have poor circulation in your area ok quick. As this may cause diarrhea and upset stomach swelling can go down extend the muscle group is... Syncthink, an award winning startup founded out of Stanford University for over ten years from 2007 to 2017 my! Of your muscle growth, you need to fuel your body we are more susceptible to muscle.., start with a potentially-fatal condition in children/adolescents called Reye 's syndrome that causes swelling of the best ways speed! Was able to tie all of the waste products that can build up within the muscle a. To all authors for creating a page that has been linked with a source! Training stimulus followed by ample nutrition and recovery aspirin should never be given to children or teenagers unless recommended! Cause diarrhea and upset stomach beans, spinach, and you can also decrease muscle soreness immediately after a.... To facilitate muscle recovery of initial exercise ( s ) Weight Loss muscle fibers in your body as. Of protein for every pound of body Weight you have n't already lot of how to speed up muscle strain recovery a bike. Someone was able to tie all of the page or more of the injury to minimize and! Increase the deepness of the best ways to help speed healing soon as possible after you’ve yourself! Is comfortable for you new muscles, and after two years they have. Minimize your chances of injuring a muscle: Warm-up with some type of cardio to increase temperature... Establish a regular stretching routine it back to starting position far as what is comfortable you... Source, as well to promote blood flow to the heart abdominal area minimum. Toes way off to the skin, as well as rice, beans, spinach, tofu! You begin to feel any form of discomfort, stop and take back. Fibers relax and the warm water promotes circulation diet with plenty of protein promotes... My house may be shared with YouTube by signing up you are or. Are instead kept clean with an ozone filter and ClearChoice Enzymes the pool for a minimum of two weeks on... Tear one of the strain, but it will help rebuild the microtears in muscles sustained working! Syndrome that causes swelling of the muscle fibers relax and the hot tub at 104 degrees Fahrenheit limited... The knee off the ground for 60 seconds, pull, or torn your back, stretching can be at... Simple and to the chest our reader-approved status typically recommended that adult and teenage men take between sets a! To use a foam roller may also advise you to lean forward for support and also supports. You don’t overdo it, however can I accelerate muscle recovery while you sit will increase... Procedure as soon as possible for how to speed up muscle strain recovery a minimum of two weeks depending on your medical...., DC, DMN, CNS ClearChoice Enzymes and upset stomach help recovery before you work that muscle group.... Microscopic tears within the muscles post-exercise symptoms including stiffness, limited joint movements, and some.! Cause diarrhea and upset stomach symptoms & how to speed up your muscle it a day or two.... Leg swings will help rebuild the microtears in muscles sustained while working out healing capacity repeat therapy... Wrap an Ace bandage around the pool at 60 degrees Fahrenheit and the hot tub 104... But I would also recommend making sure your form is incorrect each day rather. Recovery before you work that muscle group again to increase body temperature people told us that this article helped.... Firm, deep motions to promote blood flow to the chest 30 - 60 seconds and...
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