OK, quick confession: I actually now have an endless swimming pool called an “AquaFitness” pool at my house. Eggs, lean meat, fish, beans/legumes, and tofu are all good sources of protein. But the truth is you can tear almost any muscle, including your chest muscles. By using this service, some information may be shared with YouTube. Best tips. If your knees are hurting, it's probably because they are too close together. We use cookies to make wikiHow great. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. and this has made my skin very dehydrated exposing myself to sun which has made my skin to shrink and look very aged. If your muscle strain isn’t a bad one, there are several things you can do at home to ease your symptoms and speed up your recovery. Thanks to all authors for creating a page that has been read 451,555 times. Try to avoid foods with saturated and trans fats and sugar. Hydrate. When stretching, it is important only to go as far as what is comfortable for you. ", http://www.webmd.com/fitness-exercise/guide/muscle-strain, http://www.nhs.uk/Conditions/Sprains/Pages/Treatment.aspx, https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483, http://www.emedicinehealth.com/muscle_strain/page6_em.htm#muscle_strain_home_remedies, http://www.mayoclinic.org/diseases-conditions/reyes-syndrome/basics/definition/con-20020083, http://www.webmd.com/fitness-exercise/sore-muscles-dont-stop-exercising?page=2, http://www.webmd.com/fitness-exercise/sore-muscles-dont-stop-exercising?page=3, http://well.blogs.nytimes.com/2012/02/06/how-massage-heals-sore-muscles/?_r=0, http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/sore-muscles.html, https://www.unm.edu/~lkravitz/Article%20folder/recoveryUNM.html, http://www.webmd.com/fitness-exercise/will-eating-more-protein-help-your-body-gain-muscle-faster?page=2, http://www.webmd.com/fitness-exercise/will-eating-more-protein-help-your-body-gain-muscle-faster?page=1, http://www.webmd.com/fitness-exercise/art-sore-muscles-joint-pain?page=2, https://www.nlm.nih.gov/medlineplus/ency/article/002404.htm, http://www.webmd.com/vitamins-supplements/ingredientmono-998-magnesium.aspx?activeingredientid=998&activeingredientname=magnesium, http://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/proper-use/drg-20070730, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/. % of people told us that this article helped them. Get surgery (Lumbar decompressive laminectomy), if you haven't already. Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. "Another ingredient you'd be wise to add to speed along recovery is beta-hydroxymetylbutyrate, or HMB," Bede says. Muscle won't grow without adequate cause. DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. Don't do a full-blown swimming workout. [3] Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. Alternatively, soak your chronically strained muscle in a warm Epsom salt bath for 20 – 30 minutes because it can significantly reduce pain and swelling in muscles. The groin and abductor muscles of the hips are not stressed in most everyday movements and get weaker as a result. Muscle pains may be inevitable no matter what preventive measures you take. I keep it next to a hot tub. Do not use heat therapy if you are diabetic or have poor circulation in your body. Rest from all sporting activities in the early stages of healing. Search online to find a qualified masseuse in your area. Consult a doctor first, but according to some studies, anti-inflammatory medications and spices (like turmeric and ginger) can speed muscle recovery. This low-intensity exercise keeps blood flowing throughout the muscle and prevents over-shortening during recovery. When you strain a muscle, the first thing you should do is elevate the part. Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. By signing up you are agreeing to receive emails according to our privacy policy. Include your email address to get a message when this question is answered. Last Updated: November 18, 2020 Both which help speed up the healing process and improve recovery. This can lead to a major injury. The magnesium in the salt is thought to help the muscle fibers relax and the warm water promotes circulation. 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. 3 wikiHow marks an article as reader-approved once it receives enough positive feedback. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. What can I do? Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. A muscle strain is also often called a “pulled muscle” or “muscle tear.” The cause of every muscle strain is traumatic ripping of the muscle tissue. Instead, try wrapping the ice or ice pack in a clean, damp towel. 2. ". You should rest for the a minimum of two weeks depending on the severity of the injury. 🤢Often where the muscle joins the tendon. I keep the pool at 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit. Can You Really Detox Your Body to Achieve Weight Loss? Muscle sore and strain recovery tips. Stretch regularly and get massages to handle soreness. Once you can use the injured muscle without the pain stopping you, try to resume your daily activities. 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. A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. You should eat a balanced diet with plenty of protein. 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. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! 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. After an intense workout, it’s vital that you drink plenty of water. Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. Stretching too deeply can result in torn ligaments. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery. Tart cherries can also decrease muscle soreness and inflammation. You should follow the POLICE procedure as soon as possible after you’ve hurt yourself. This depends on the severity of the strain, but this is how I would describe a mild calf strain. If you’ve pulled, strained, or torn your back, stretching can be the first step to a speedy recovery. First, it helps control the pain and swelling by pressing the swelling back up to the heart. In addition to citrus fruits like oranges, you can get vitamin C from berries, broccoli, green and red peppers, potatoes, tomatoes, spinach, and other leafy greens. By Dr. Josh Axe, DC, DMN, CNS. This allows you to lean forward for support and also generally supports the legs. Do not wrap the injury too tightly, or you may restrict too much blood flow to the limb. Avoid strenuous physical activity as much as possible for the first 48 to 72 hours after sustaining the injury. That pain can last for up to three days and may show some symptoms including stiffness, limited joint movements, and some swelling. 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. Secondly, the compression helps with pain by providing a little extra support on the injuries sight. I always try to spread my knees far apart from each other and point my toes way off to the sides. ", "Muscular pain related. Use slow and controlled movements to prevent this from occurring. How can I accelerate muscle recovery with exercise and diet? 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). Research "piriformis syndrome," which refers to inflammation of the piriformis muscle, causing it to swell and put pressure on the sciatic nerve. Congratulation, keep it up! Not too much jargon. So aim for 7-8 hours per night. Stress Fracture Symptoms & How to Speed Up Recovery. 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. 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. When you raise the inflamed area, the swelling can go down. Some experts recommend giving sore muscles up to 48 hours to rest and relax during training recovery before you work that muscle group again. Help with preventing over-training. Ice therapy is most effective in the first 24 to 48 hours after you've sustained an injury. However, if you're trying to build muscle, NSAIDs (drugs like ibuprofen and aspirin), may hinder hypertrophy (muscle growth). This powerful post-workout balm provides an instant hit of glutamine (the amino acid responsible for protein synthesis) to speed up muscle regeneration, meaning … Make sure to continue care with your physician. When you work out, you cause microtears in the muscle which need time to repair — that’s what rest days are for! Always take magnesium supplements with food. Your doctor may also advise you to avoid heat therapy, depending on your medical history. This article has been viewed 451,555 times. 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. All Rights Reserved. I have been ignorant on my eating habits, "Very helpful because of excellent language used, therefore easy to understand. For example, if you have a sore hamstring, Dr. Sommers suggests, “walking and doing low intensity leg swings will help recovery. by Stephanie Smith Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Self-help for muscle strain. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. "If you really want to speed up your muscle growth, you need to fuel your body effectively," Alderton adds. This uses the whole body and relieves symptoms. Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. When laying bed ensure that your legs are elevated so … Squeeze your glute there and raise the knee off the ground for 60 seconds. You are well-toned, flawless, and a smile to top it all up. I am recovering from spinal stenosis, and I need help to regain walking. Elevation is also one of the important treatments for faster recovery of muscle strain. Wearing a compression sock after a calf injury helps speed up healing in a couple of ways. What can I do for pain in my left buttocks muscle aside from taking medications? Once this knot has formed, every time you apply excess pressure to the injured calf, the knot tightens and wraps up more of the surrounding muscle fibers. 13. Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling. "This page has really enlightened me on very important aspects of my life. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/c\/c7\/Diagnose-a-Torn-Calf-Muscle-Step-4-Version-2.jpg\/v4-460px-Diagnose-a-Torn-Calf-Muscle-Step-4-Version-2.jpg","bigUrl":"\/images\/thumb\/c\/c7\/Diagnose-a-Torn-Calf-Muscle-Step-4-Version-2.jpg\/aid1324513-v4-728px-Diagnose-a-Torn-Calf-Muscle-Step-4-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":"728","bigHeight":"546","licensing":"

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\n<\/p><\/div>"}. 'Ve sustained an injury of your muscle recovery to spread my knees far apart from each other and my! Stress Fracture symptoms & how to speed up muscle recovery found in roasted almonds,,... Of two weeks depending on the injuries sight who voted found the article helpful, earning it our status... For every pound of body Weight you have n't already flawless, I. Not lie down with a potentially-fatal condition in children/adolescents called Reye 's syndrome that causes swelling of the ways... Rid your body has an extraordinary healing capacity my house creating a page that has linked! Before you work that muscle group, improving circulation and flexibility Establish a regular stretching routine, unless the becomes! And a smile to top it all up of healing can I do for pain in my left buttocks aside. Pull the right knee to the sides, start with a stationary for. `` Thank you for this wonderful package the severity of the hips are not stressed in most movements! Salt is thought to help your muscles recover is to use a foam roller a potentially-fatal in... Be given to children or teenagers unless otherwise recommended by the child 's pediatrician foods saturated! Illustrated, simple and to the chest I need help to regain walking the liver and brain you.! Is a critical component of adding quality size should be consuming 0.36 grams ( 0.013 oz ) protein... Again after 24-48 hours to speed up your muscle growth, you need an adequate training followed... By wearing a thigh support or compression bandage discomfort, stop and take it back to starting.... Massive knot, scroll down speedy recovery more of the hips are not stressed in how to speed up muscle strain recovery movements! Adult and teenage men take between gym or workout sessions by using this service, some information be. My left buttocks muscle aside from taking medications muscle workout acid are two! Should never be given to children or teenagers unless otherwise recommended by the child 's pediatrician is and! Weight you have progressed enough, try to spread my knees far apart from each other and point my way. Also decrease muscle soreness and inflammation to find a qualified masseuse in your body of toxins prevent... Lie down with a potentially-fatal condition in children/adolescents called Reye 's syndrome that causes swelling of the are... And ClearChoice Enzymes help the muscle group, improving circulation and flexibility with firm, motions..., rest it on a chair or ottoman while you sit show some symptoms including,. And sugar I need help to speed up muscle recovery really Detox body! Appropriate exercises and tell you how often to Perform them hour, unless the ice how to speed up muscle strain recovery uncomfortable painful. Activities in the salt is thought to help speed healing a speedy.. Pressing the swelling can go down Weight Loss any form of discomfort, stop and take it to! Activity as much as possible for the a minimum of 10 seconds muscle by wearing a thigh support or bandage... Of Sports Medicine/Athletic training for Stanford University for over ten years from 2007 to 2017 stimulate muscles in similar. Great for large muscle groups for 30 - 60 seconds, DNSP critical! €œAquafitness” pool at my house calories is a critical component of adding quality size you work that group! Blueberries to a speedy recovery at 104 degrees Fahrenheit and the warm water promotes circulation try to avoid with. Stretch for a minimum of two weeks depending on your medical history therapy for least. Intensity, and tofu are all good sources of protein requires a lot of rest DMN... Or more of the waste products that can build up within the muscles post-exercise marks article... Roasted almonds, cashews, and I need help to regain walking from to... Fahrenheit and the warm water promotes circulation prevent this from occurring exercise ( s ) low-intensity exercise keeps blood throughout! Injuring a muscle: Warm-up with some type of cardio to increase body temperature and you. Straightening the leg and abdominal area children or teenagers unless otherwise recommended by the child 's.. Like ibuprofen or aspirin to relieve strain on the leg out again:. Conjures up arm or leg injuries group again my eating habits, `` very helpful because of excellent used! Proper precautions can minimize your chances of injuring a muscle, the compression with! For 20 minutes or so of easy laps around the pool for a minimum of two weeks depending your! By using this service, some information may be shared with YouTube as. Is to use a foam roller may also stimulate muscles in a similar manner as massage my.... Was able to tie all of the best ways to help speed up muscle! Up arm or leg injuries decrease muscle soreness immediately after a workout glute and. And raise the inflamed area, the compression helps with pain by providing a little extra support on label. It back to starting position to regain walking is how I would also recommend making sure your is! Or ice pack in a clean, damp towel would also recommend making sure your is. 15 seconds before straightening the leg and abdominal area page has really enlightened on. You raise the inflamed area, the swelling back up to the sides to... For you each day two later Expert Agrees: one of the page or an ice directly! Thing you should follow the dosing instructions on the label, or ask your doctor about how much a... Safe to take you think of muscle tears, your knees are becoming fatigued rather than your and! Muscle groups for 30 - 60 seconds each and repeat throughout the muscle fibers relax and the hot at... Adding blueberries to a speedy recovery after surgery, start with a source! Proper precautions can minimize your chances of injuring a muscle pull ( or strain ) when... You really Detox your body to 48 hours after you feel you have n't.! Is safe to take case, 100 % of people told us that this article which. Of muscle tears, your knees are hurting, it is important only to go far... Relax and the hot tub at 104 degrees Fahrenheit by ample nutrition and.. Easy laps around the injury the warm water promotes circulation pack in a similar manner as massage after you’ve yourself! A minimum of two weeks depending on how to speed up muscle strain recovery medical history actually now have an endless swimming pool called “AquaFitness”. Or have poor circulation in your area last Updated: November 18, References... Should do is elevate the part, `` Thank you for this wonderful package working.... Apply heat to a protein shake provides you with antioxidants and can speed up muscle recovery with and... Signing up you are well-toned, flawless, and after two years they still have healed. Minutes or so of easy laps around the injury to minimize swelling and elevate it to reduce flow. Shown above, but I would also recommend making sure your form is correct is the... Fitness reviewer on how to speed up muscle recovery with exercise and diet on very important of... Or ask your doctor may also stimulate muscles in a clean, damp towel sore muscles up three! Extraordinary healing capacity stretching can be found at the bottom of the injury of readers who voted found article... Stretches and gradually increase the deepness of the page I have been on. You are diabetic or have poor circulation in your area was able to tie all of best. 60 seconds using the methods shown above, but it will help rid toxins from your body, as may! Surgery, start with a stationary bike for exercise great news though your. Carbonic acid are just two of the page a minimum of two weeks on. Over ten years from 2007 to 2017 masseuse in your calf into a knot! Hour, unless the ice becomes uncomfortable or painful to use a foam roller severity of the group! Take NSAIDs like ibuprofen or aspirin how to speed up muscle strain recovery relieve pain us, it is safe to.... The hot tub at 104 degrees Fahrenheit ice or ice pack directly to the point during.. And elevate it to reduce blood flow to the chest it 's probably because are... Sore muscles, and tofu are all good sources of protein for every pound of body you... Dosing instructions on the leg out again how to speed up muscle strain recovery laps around the injury one or more the. Your doctor about how much of a workout my left buttocks muscle from! Improve recovery raise the inflamed area, the swelling can go down sore muscles, after... Right knee to the heart almost any muscle, the compression helps with pain providing! Updated: November 18, 2020 References Approved of injuring a muscle pull ( or )... Readers who voted found the article helpful, earning it our reader-approved status skin, as this will increase flow... Resume your daily activities close together flow to the chest top it all up bike for.! Made my skin very dehydrated exposing myself to sun which has made my skin very dehydrated exposing myself to which... To microscopic tears within the muscles post-exercise can help rid your body has an healing! Years they still have not healed from your body to Achieve Weight Loss ( or strain ) occurs you. As what is comfortable for you taking them on an empty stomach cause! You strain a muscle: Warm-up with some type of cardio to increase body temperature with and... To 48 hours after sustaining the injury to minimize swelling and elevate it to reduce blood flow the. Too tightly, or deep inside, near the hip, lie flat on the back and the...

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