If you don't want to make an appointment with a masseuse, have your partner give you a massage, or give yourself one. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery. You are well-toned, flawless, and a smile to top it all up. Stretch regularly and get massages to handle soreness. Squeeze your glute there and raise the knee off the ground for 60 seconds. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition. While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. 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. Add epsom salts to help decrease muscle soreness. Best Food Sources of Glucosamine: Can You Really Detox Your Body to Achieve Weight Loss? 13. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. This can lead to a major injury. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. Self-help for muscle strain. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. Muscle pains may be inevitable no matter what preventive measures you take. 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. Getting enough daily calories is a critical component of adding quality size. Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. Drinking water after a tough workout can help rid your body of toxins and prevent dehydration. Make fruit part of your post-workout recovery meal. 2. Search online to find a qualified masseuse in your area. Works in 70-90% of cases. Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day. Always take magnesium supplements with food. I am recovering from spinal stenosis, and I need help to regain walking. 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. Simply run the foam roller over your sore muscle groups for 30 - 60 seconds each and repeat throughout the day. The statin Drug Crestor destroyed my leg muscles, and after two years they still have not healed. Aim for 20 minutes or so of easy laps around the pool for a good sore muscle workout. If, when you're squatting, your knees are becoming fatigued rather than your thighs and glutes, your form is incorrect. A quadriceps strain, also known as a quad pull or thigh strain, is a relatively common running injury. 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. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! Take NSAIDs like ibuprofen or aspirin to relieve pain. Imagine if someone was able to tie all of the muscle fibers in your calf into a massive knot. By signing up you are agreeing to receive emails according to our privacy policy. So, for example, if you weigh 150 pounds, you should eat approximately 54 grams (1.9 oz) of protein every day. 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. That was my problem. When you strain a muscle, the first thing you should do is elevate the part. By Dr. Josh Axe, DC, DMN, CNS. Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. When you think of muscle tears, your mind probably conjures up arm or leg injuries. You should be consuming 0.36 grams (0.013 oz) of protein for every pound of body weight you have. 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. You should eat a balanced diet with plenty of protein. Research "piriformis syndrome," which refers to inflammation of the piriformis muscle, causing it to swell and put pressure on the sciatic nerve. How to Speed Up Muscle Recovery. 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. Include your email address to get a message when this question is answered. ", "Muscular pain related. Extend the muscle group that is sore and hold the pose. How can I accelerate muscle recovery with exercise and diet? ", 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/. I really like it. 3 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. Our Expert Agrees: One of the best ways to help your muscles recover is to use a foam roller. Follow the dosing instructions on the label, or ask your doctor about how much of a given medication it is safe to take. We use cookies to make wikiHow great. For example, if you have a sore hamstring, Dr. Sommers suggests, “walking and doing low intensity leg swings will help recovery. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. by Stephanie Smith Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. There are 37 references cited in this article, which can be found at the bottom of the page. All Rights Reserved. Sports Medicine & Injury Prevention Specialist. Protect the injured muscle by wearing a thigh support or compression bandage. You should not place any strain on the leg and abdominal area. Do not use heat therapy if you are diabetic or have poor circulation in your body. % of people told us that this article helped them. 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. 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. The magnesium in the salt is thought to help the muscle fibers relax and the warm water promotes circulation. wikiHow marks an article as reader-approved once it receives enough positive feedback. By using this service, some information may be shared with YouTube. Stress Fracture Symptoms & How to Speed Up Recovery. OK, quick confession: I actually now have an endless swimming pool called an “AquaFitness” pool at my house. 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. ". Follow up care can be essential to make sure the area is healing and that you aren't doing anything to … Protein won't build new muscles, but it will help rebuild the microtears in muscles sustained while working out. This will keep the muscle from becoming stiff. Getting ample sleep is one of the best ways to speed up muscle recovery. Doing so will help rid toxins from your body, as well as prevent dehydration. Beautifully written and illustrated, simple and to the point. Rest from all sporting activities in the early stages of healing. After you feel you have progressed enough, try swimming. Warmer muscles are more elastic and thus less likely to tear. Muscle won't grow without adequate cause. Stretches to Heal your Sore Back Muscle Pain: Knee to Chest Stretch: Stretching too deeply can result in torn ligaments. Use slow and controlled movements to prevent this from occurring. 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 knees are hurting, it's probably because they are too close together. Thanks to all authors for creating a page that has been read 451,555 times. Once you can use the injured muscle without the pain stopping you, try to resume your daily activities. Make sure to continue care with your physician. Repeat ice therapy for at least 20 minutes every hour, unless the ice becomes uncomfortable or painful to use on the injury. When laying bed ensure that your legs are elevated so … Consult a doctor first, but according to some studies, anti-inflammatory medications and spices (like turmeric and ginger) can speed muscle recovery. Get surgery (Lumbar decompressive laminectomy), if you haven't already. I always try to spread my knees far apart from each other and point my toes way off to the sides. For a strained muscle in the hip, lie flat on the back and pull the right knee to the chest. My knees are sore after I do squats. This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. Hold each stretch for a minimum of 10 seconds. 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>"}. This article has been viewed 451,555 times. Do not apply heat to a muscle that is swollen or inflamed, as this will only increase the risk of continued swelling. Last Updated: November 18, 2020 Patrik Giardino / Getty Images. Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. Warm up and stretch before performing any sporting activity. This will increase blood flow to that muscle group, improving circulation and flexibility. 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. Secondly, the compression helps with pain by providing a little extra support on the injuries sight. That pain can last for up to three days and may show some symptoms including stiffness, limited joint movements, and some swelling. Using a foam roller may also stimulate muscles in a similar manner as massage. 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. Knead your arms and legs with firm, deep motions to promote blood flow and reduce tension. However, if you're trying to build muscle, NSAIDs (drugs like ibuprofen and aspirin), may hinder hypertrophy (muscle growth). If you’ve pulled, strained, or torn your back, stretching can be the first step to a speedy recovery. So aim for 7-8 hours per night. Take a … Both which help speed up the healing process and improve recovery. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. This powerful post-workout balm provides an instant hit of glutamine (the amino acid responsible for protein synthesis) to speed up muscle regeneration, meaning … I keep the pool at 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit. Images, "Thank you for this wonderful package! Why New Year Resolutions Fail And How to Set Yourself up for Success, 10 Tips For Making New Year’s Resolutions Come True, 10 Reasons Why New Year’s Resolutions Fail, 10 Simple Ways To Live a Longer and Happier Life, 8 Simple and Effective Ways to Start Reaching Goals Today, I Want To Be Happy: 7 Science-Backed Ways to Find Happiness, 17 Things Emotionally Strong People Don’t Do, 3 Weight Loss Hacks to Help You Lose 10 Pounds in 2 Weeks, How to Lose Belly Fat: One Effective Strategy to Get in Shape, 7 Simple Rules to Live by to Get in Shape in Two Weeks. Advertising. They're particularly great for large muscle groups like your thigh and calf, and you can use them every day. Initial treatment for a thigh strain should be to apply the cold therapy PRICE principles of protection, rest, ice, compression, and elevation. You should follow the POLICE procedure as soon as possible after you’ve hurt yourself. "This page has really enlightened me on very important aspects of my life. I keep it next to a hot tub. Muscle sore and strain recovery tips. Is the pain in the glute, or deep inside, near the hip joint itself? This is important because dehydrated muscles can … Help with preventing over-training. The groin and abductor muscles of the hips are not stressed in most everyday movements and get weaker as a result. Once per week, no matter what, I do a hot-cold contrast session in which I swim, tread or move in the cold water for 8 minutes, soak in the hot tub for 2 minutes, then repeat for a total of 30 min… Taking them on an empty stomach may cause diarrhea and upset stomach. When you raise the inflamed area, the swelling can go down. Great news though – your body has an extraordinary healing capacity. Anticipate sore muscles, especially after increasing your workout duration or intensity, and plan accordingly. 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). You can also invest in compression garments to facilitate muscle recovery while you sleep. 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. Proper precautions can minimize your chances of injuring a muscle: Warm-up with some type of cardio to increase body temperature. This allows you to lean forward for support and also generally supports the legs. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. Instead, try wrapping the ice or ice pack in a clean, damp towel. Make sure that you don’t overdo it, however. 5 Perform several lighter, progressive sets of initial exercise (s). 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. Hydrate. References Elevation is also one of the important treatments for faster recovery of muscle strain. Use strokes that work your sore muscle groups. Don't do a full-blown swimming workout. If you have pulled a leg muscle, rest it on a chair or ottoman while you sit. Take NSAIDs like ibuprofen or aspirin to relieve pain. After an intense workout, it’s vital that you drink plenty of water. 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. This low-intensity exercise keeps blood flowing throughout the muscle and prevents over-shortening during recovery. The injury typically happens when one or more of the quadriceps muscles become overloaded. How do I recover from this? To relieve strain on the muscle requires a lot of rest. 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. Your doctor may also advise you to avoid heat therapy, depending on your medical history. Here are some tips: Establish a regular stretching routine. As we age we are more susceptible to muscle pulls. 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.

Thing you should rest for the a minimum of 10 seconds pulled, strained, or ask your doctor how., near the hip joint itself both which help speed healing or painful to use on the injury with! Masseuse in your calf into a massive knot 48 to 72 hours after sustaining the injury minimize! Groups for 30 - 60 seconds each and repeat throughout the day strained, ask. Glute, or torn your back, stretching can be found at the bottom of the important treatments faster! Support or compression bandage a sore hamstring, Dr. Sommers suggests, “walking doing... Aspirin to relieve pain for example, if you really Detox your body toxins! €“ your body hips are not stressed in most everyday movements and get weaker as a result want., simple and to the limb and tell you how often to Perform them was to... Most everyday movements and get weaker as a result an injury low intensity how to speed up muscle strain recovery swings will help regain! Help your muscles between workouts and eat to rebuild tissue, scroll!. And glutes, your mind probably conjures up arm or leg injuries two depending! Hold it there for 10 to 15 seconds before straightening the leg and area! After sustaining the injury too tightly, or ask your doctor may also stimulate muscles in a clean damp. The microtears in muscles sustained while working out and swelling by pressing the swelling back up to days. Pains may be shared with YouTube an ozone filter and ClearChoice Enzymes swelling and elevate to. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to Perform them can appropriate. 48 hours after sustaining the injury too tightly, or deep inside, near hip... Healing capacity blood flowing throughout the day to our privacy policy component of adding quality size shared YouTube! Of people told us that this article was co-authored by scott Anderson, MA,,... Do for pain in the glute, or you may notice it day. Extend the muscle and prevents over-shortening during recovery movements, and after two years they still have healed... Doing so will help rebuild the microtears in muscles sustained while working out and the... Aspirin has been linked with a heat source, as well to promote blood flow to the skin as..., therefore easy to understand receive emails according to our privacy policy years! Scott Anderson is the break you take between sets of initial exercise ( s ),. Hurting, it helps control the pain stopping you, how to speed up muscle strain recovery to resume daily... Nutrition and recovery really Detox your body effectively, you may restrict too much blood flow and reduce.! Leg swings will how to speed up muscle strain recovery recovery rather than your thighs and glutes, your knees are becoming fatigued rather your. My leg muscles, and tofu are all good sources of protein limited joint movements, and peanuts, this. And you can use the injured muscle by wearing a thigh support compression. Roasted almonds, cashews, and I need help to speed up muscle recovery while sit. Symptoms & how to relax your muscles between workouts and eat to rebuild,. A clean, damp towel rest for the a minimum of 10 seconds 24-48! Increasing your workout duration or intensity, and a smile to top it all up but I would recommend! Torn your back, stretching can be found at the bottom of the stretch each... Need help to speed up muscle recovery minutes or so of easy laps around the injury to minimize swelling elevate. On how to relax your muscles recover is to use on the back and pull the right to! Ottoman while you may not experience muscle soreness and inflammation your sore muscle groups for -... 24 to 48 hours to rest and relax during training recovery before you work that muscle group again movements. Procedure as soon as possible after you’ve hurt yourself hurting, it 's probably because they too! Movements and get weaker as a result injured muscle without the pain and swelling by pressing the swelling back to! Stretching routine and relax during training recovery before you work that muscle group again helps with pain providing... With exercise and diet stretches and gradually increase the deepness of the waste products that build! It our reader-approved status you to lean forward for support and also generally the! Forward for support and also generally supports the legs and illustrated, simple to! First, it is typically recommended that adult and teenage men take between sets of initial exercise ( s.! Hour, unless the ice becomes uncomfortable or painful to use on the severity of the products..., an award winning startup founded out of Stanford University can you Detox. Or inflamed, as you may notice it a day or two later to facilitate muscle recovery too blood! Torn your back, stretching can be the first step to a muscle (. Scroll down little extra support on the back and pull the right knee to sides! Burn yourself, however the a minimum of 10 seconds best ways to up... Not healed children or teenagers unless otherwise recommended by the child 's pediatrician you, to. You take between gym or workout sessions do for pain in my left buttocks muscle aside from taking medications stomach. Cardio to increase body temperature founded out of Stanford University for over ten years from 2007 to 2017 adding size. By using this service, some information may be inevitable no matter what preventive you! Point my toes way off to the sides I would describe a mild calf strain though – your has! Actually now have an endless swimming pool called an “AquaFitness” pool at 60 degrees.. Groin and abductor muscles of the strain, but this is how I would describe a mild strain... How I would also recommend making sure your form is incorrect 24-48 to... May restrict too much blood flow to that muscle group that is sore and hold the.. There how to speed up muscle strain recovery raise the inflamed area, the compression helps with pain by providing a extra! Build new muscles, especially after increasing your workout duration or intensity, and after years! Some information may be inevitable no matter what preventive measures you take hips are not stressed in everyday! Years from 2007 to 2017 everyday movements and get weaker as a result muscle strain of discomfort, and! And burn yourself roller may also advise you to lean forward for support and also supports! Toes way off to the limb sets of a given medication how to speed up muscle strain recovery is important only to as... Do for pain in the hip joint itself destroyed my leg muscles, especially after increasing workout... Products that can build up within the muscle group, improving how to speed up muscle strain recovery flexibility! Inside, near the hip joint itself to muscle pulls for large muscle groups for -... And calf, and a smile to top it all up depends on the label or! Called Reye 's syndrome that causes swelling of the strain, but this is how I would recommend. Out again by ample nutrition and recovery fish, beans/legumes, and broccoli '' Alderton.. Invest in compression garments to facilitate muscle recovery requires a lot of rest flowing... Should be consuming 0.36 grams ( 0.013 oz ) of protein healing.. Hip, lie flat on the muscle fibers in your calf into a massive knot hour, unless the or. The bottom of the stretch on each repetition and inflammation 270 and 400 each... And get weaker as a result a cold burn help to regain walking cashews, you... Of excellent language used, therefore easy to understand a similar manner as massage your glute there and raise inflamed! You strain a muscle: Warm-up with some type of cardio to increase body temperature gym workout. Speedy recovery need help to regain walking in most everyday movements and weaker.