Tips to heal from a muscle injury

We’ve all been there – you pushed a little too hard at the gym or attempted a superhero-level move in your weekend pick-up game, and now you find yourself nursing a muscle injury. Muscle injuries can be a real pain (literally), but the good news is that with the right approach, you can bounce back in no time, your body is made that way.  – Unless you do something wrong and risk further injury. 

Well, we are humans. We can mess up, we can also mess up injuries. So, it becomes essential to take the right steps, instead of the wrong ones, to speed up your recovery so that you can get back to your former life. 

In this blog, we’ll walk you through some tips that can help you heal faster. So, sit back and read along

Listen to your body

First and foremost, tune in to what your body is telling you. Pain is your body’s way of saying that something is not right. Ignoring it or trying to power through the pain is a definite don’t. Rest and allow your body to heal. That’s the best way to start your journey to recovery.

 R.I.C.E It Up

No, we’re not talking about dinner. R.I.C.E stands for Rest, Ice, Compression, and Elevation. This is the golden formula for treating muscle injuries. Rest gives your body the time it needs to repair itself, ice helps reduce swelling, compression provides support, and elevation minimises fluid buildup. 

Consult a healthcare professional

When in doubt, consult a healthcare professional. They can properly diagnose your injury, recommend a treatment plan, and provide guidance on your road to recovery. Sometimes, a little expert advice can go a long way.

Ease back into activity

Once you’ve followed the R.I.C.E protocol and your healthcare professional gives the green light, it’s time to ease back into activity. Start slow, and gradually increase the intensity. This step is crucial to prevent reinjury and ensure a full recovery.

Consider physical therapy

If your muscle injury is severe or recovery is slow, consider physical therapy. A skilled therapist can help you regain strength, flexibility, and mobility while reducing the risk of future injuries.

Maintain a healthy diet

Eating a balanced diet rich in nutrients is crucial for healing and recovery. Protein, vitamins, and minerals support tissue repair, so load up on foods like lean meats, fish, fruits, and veggies.

Avoid sleeping on your stomach 

Do not sleep on your stomach if you have a back injury. This can worsen back pain. 

Don’t perform lifting 

You must not perform heavy lifting once you start recovering. Additionally, repetitive twisting of your back for up to six weeks must also be avoided. 

Sleep right 

Sleep in a position that’s comfortable for your spine. It is suggested that you put pillows under your knees when you lie on your back. This helps the muscles to relax.

Experience the power of massage

Massage is your best friend when you are experiencing pain or have a muscle injury. While you are at it, put firm pressure on the area to reduce tension. Keep pressing the area for 30-60 seconds, followed by rubbing the surrounding area in a circular motion.

Avoid alcohol in the first few days of the injury

Even when you feel the urge or have a chance, you must avoid consuming alcohol in the first 48 hours after injury. As per research, alcohol can make swelling worse. Being an inflammatory substance, it tends to cause swelling in the body. This inflammation can be made worse by agents which are often mixed with alcohol, such as sugary and carbonated liquid. 

Closing thoughts

Healing from a muscle injury can be a journey, but with the right approach, you can get back to your active lifestyle in no time. Remember, it’s essential to listen to your body, follow the R.I.C.E protocol, consult professionals when needed, and maintain a positive attitude. And, of course, don’t forget to ease back into activities gradually. By following these tips, you’ll be on your way to a successful recovery and back to your active self.

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