Muscle injuries include a wide range of possible injuries and range from minimal muscle contracture to complete muscle breakdown.
The time required to recover from a muscle injury depends on several factors such as the type and size of the injury, the person’s state of health and physical condition, diet, etc. However, you can help speed up this process by following the tips described below.
If you are an athlete and exercise several times a week, you run the risk of injury . But that does not mean you have to stop doing sports and eat healthy.
What is a muscle injury?
Muscle injuries include a wide range of possible injuries ranging from minimal initial muscle contracture to complete muscle breakdown . The causes of the rupture are very varied:
- Insufficient muscle balance: All muscle groups include muscles with opposite functions in the form of agonists and antagonists (eg biceps and triceps, quadriceps and hamstrings , etc.). When there is an imbalance between the two, the risk of muscle damage increases
- Elasticity deficit : being stiffer increases the risk of rupture
- Hygienic dietary impairment : dehydration before, during and after the sport. Dehydrated muscles are more exposed to injury
- Histochemical disorders : alterations of the trace elements (calcium, potassium …) necessary for the muscular metabolism. For this reason, it is important to respect the recovery periods and to bring this type of nutrients
- Bad maintenance, type of shoes, incorrect sportsmanship : they condition overwork of the muscles with the overload that follows
- Insufficient rest, few hours of sleep, insufficient warm-up : they affect recovery and muscle tension
- Atmospheric conditions, climate : cold and humidity
- Specific conditions for each athlete : race, sex, genetic conditions, etc.
Good habits to recover from a muscle injury:
1. Use ice Pads:
When you are injured, you obviously do not have to force the injured area. Apply ice for a few minutes to reduce inflammation and repeat the process three times a day.
Ice is beneficial for the lesions because of its vasoconstrictor effect. In this way, it reduces blood circulation in the area and acts both as a calming and anti-inflammatory. Elevation of the damaged limb also helps with early healing.
Once you have received medical care and applied ice cream, you should rest. The area of the injury must remain relaxed so that you can heal quickly. Often it is simply a muscle injury, so do not force the muscle is enough to recover as soon as possible.
In spite of everything, remember that rest prevents the injury from repeating itself in the future or becoming chronic . You do not have to worry because you will regain your fitness when you perform the rehabilitation .
3. Do recovery exercises:
If your injury is more serious, you should consult a sports physiotherapist or specialist in the affected area . Recovery exercises are the key to your gradual recovery.
It is very important that you do the exercises you need to recover muscle mass and strengthen the muscle. If you do not, you run the risk of another injury in the same place.
We can not forget something essential. Recovery after exercise and maintaining good hydration are essential. Dehydration promotes injury for a variety of reasons.
Running or making a dehydrated sports effort forces on the joints and makes us lose agility. At the muscle level, in case of overload or overwork, it is easier for a tendon, a muscle or a ligament to get hurt because they lose their elasticity. For this reason, it is important to hydrate before, during and after exercise.
5. Eating foods that help to recover from a muscle injury:
Some foods contain nutrients that are beneficial for a quick recovery. But for that, a healthy diet is necessary. These foods are:
- Polyunsaturated fatty acids
They increase the speed of recovery of damaged cells and collagen synthesis , improving mobility and pain. Their anti-inflammatory effects are very important because they reduce the synthesis of cytokines, pro-inflammatory components of the body.
This mineral is very important for the proper functioning of enzymes. When there is a muscle injury, it protects us from oxidative damage . Foods rich in selenium include tuna, cod, eggs, turkey and fortified foods.
Promotes healing of wounds, inflammation and ensures a correct immune response . The sources of this mineral are yogurt, lentils, beans, peas, milk and spinach.
3) Vitamin B12:
It helps transform proteins into amino acids that are then reused to convert them into other proteins. During this process, new proteins and muscle ligaments are produced that help create new muscle tissue. Dairy products and meat are the main sources of vitamin B12.
4) Vitamin C:
It promotes the formation of collagen and the repair of tendons and ligaments . The lemon, in addition to containing vitamin C, contains hesperidin, a flavonoid that protects the cells. Other sources of this vitamin are tomatoes, broccoli, strawberries.
Here is additional data to conclude. The incidence of muscular injury covers 10 to 55% of all sports-related injuries and, depending on the extent of muscle injury, a return to regular training and sports can last up to three months.