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Muscle injuries are quite common, especially among those who engage in sports. Overexertion that leads to muscle tears or sprains can occur easily. If you're active in sports, it's likely that at some point you will need to take first aid measures. Typically, minor injuries can be treated at home with basic first aid techniques and over-the-counter medication. However, more severe injuries may require medical attention.
Steps
Treating Minor Muscle Injuries
Rest the muscles. Mild or moderate injuries typically don't need professional medical care. You can treat these injuries with the RICE method, which stands for Rest – Ice – Compress – Elevate. The first step is to let the injured area rest.
- Stop exercising until you can move the muscle without pain. Avoid any sports activities until you feel better. This resting phase shouldn't last more than two weeks. If the pain persists after this period, it's advisable to see a doctor.
- If you can still walk or move your arm, the injury may not be too severe. However, if you can't move or walk, it might indicate a more serious muscle tear, and you should seek medical attention.
Apply ice to the injured area. Use a frozen bean bag or a bag of ice cubes/crushed ice wrapped in a plastic bag. Cover the ice pack with a cloth or thin towel before applying it. Place the ice pack on the injured area for 15-20 minutes every two hours for the first two days following the injury.
- The cold temperature helps reduce internal bleeding, swelling, inflammation, and discomfort.
Wrap the injured muscle with a bandage. You can also wrap the injured area with an Ace bandage to protect the wound for the first 48-72 hours. Ensure the bandage is snug but not too tight.
- Start wrapping the injury from the furthest point from your heart and work your way in. For example, if the injury is to the bicep, begin near the elbow and wrap upwards toward the armpit. If the injury is on the calf, start near the ankle and wrap upwards toward the knee.
- Make sure you can still fit two fingers between your skin and the bandage. If you notice signs of reduced blood flow such as tingling, numbness, or paleness, remove the bandage.
- Bandaging also helps protect the injury from further harm.
Elevate the injured limb. You can raise the injured limb above the level of your heart to help reduce swelling. Place the injured limb on several pillows and lie down. Make sure you are in a comfortable position.
- If you're unable to elevate the injury above your heart, try to keep it as parallel to the ground as possible.
- If you still feel pain, try elevating the injury higher.
Avoid the HARM factors. During the first 72 hours after a muscle tear, it is crucial to avoid anything that may worsen the injury. The activities to avoid are represented by the acronym HARM, which stands for:
- Heat. Do not use heating pads or take hot baths.
- Alcohol. Avoid drinking alcohol, as it can increase bleeding and swelling. Alcohol can also delay the healing process.
- Running. Do not run or engage in any other intense activities that could worsen the injury.
- Massage. Avoid massaging or rubbing the injured area, as this can cause further bleeding and swelling.
Eat a healthy diet to heal the muscle tear. Consume foods rich in vitamin A, vitamin C, omega-3 fatty acids, zinc, antioxidants, and protein to speed up the healing process. Some beneficial foods include: citrus fruits, potatoes, blueberries, chicken, walnuts, and many others.
Pain relief with medication
Take acetaminophen during the first two days. Acetaminophen is recommended for use during the first two days after a muscle tear because it is less likely to increase bleeding. After this initial period, you can switch to nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen.
- NSAIDs can help reduce pain but may interfere with essential chemical reactions required for long-term healing. Many doctors recommend starting these medications 48 hours after the injury.
- Take ibuprofen or naproxen with food and a glass of water to avoid complications like stomach ulcers. Be cautious if you have asthma, as NSAIDs may increase the likelihood of an asthma attack.
Ask your doctor about prescription pain relief creams. Your doctor may prescribe a nonsteroidal anti-inflammatory cream to apply directly to the skin over the injured muscle. These creams can help reduce pain and swelling at the site of the injury.
- Apply the cream only to the injured area and follow your doctor's instructions on how to use it.
- Be sure to wash your hands immediately after applying the cream to the wound.
Request prescription painkillers if the pain is severe. If the injury is serious, you may experience intense pain. In this case, your doctor may prescribe stronger pain medications such as codeine.
- Remember, these medications can be addictive and are much stronger than over-the-counter drugs. Follow your doctor's dosage instructions carefully.
Seek medical attention
Get a diagnosis. Many minor tears will heal on their own with home care. However, it's difficult to assess the extent of the injury without seeing a doctor. If you experience pain and/or difficulty moving the injured limb, it's advisable to visit a doctor for an accurate diagnosis.
- The doctor may examine the injury and order imaging tests, such as an X-ray or MRI. These tests help rule out fractures and determine the severity of the muscle tear.
- Based on the severity of the injury, the doctor may recommend a brace or splint to immobilize the injured limb during the recovery process.
Ask about physical therapy options. Physical therapy might be necessary if you have a significant muscle tear. Therapy helps ensure the muscle heals properly and restores full function.
- During physical therapy, you will follow a prescribed set of exercises designed to build muscle strength safely and increase your range of motion.
Visit a doctor to rule out other conditions. Some medical conditions are linked to muscle tears, but they are much more severe. If you suspect any of the following conditions, seek immediate medical care:
- Compartment syndrome. If you experience intense pain with numbness or tingling, and the injured limb becomes pale and feels tight, seek medical attention immediately. This is an emergency requiring surgery within hours. Failure to treat it promptly may lead to the amputation of the limb. If you notice any of these symptoms, go to the doctor immediately. Blood from the tear can build pressure on blood vessels and nerves, which obstructs blood flow as the pressure accumulates.
- Achilles tendon rupture. The Achilles tendon is located at the back of the ankle and calf. It can rupture during intense activity, particularly in men over 30. If you feel pain along the top of your foot, especially when pointing your toes, you may have ruptured your Achilles tendon. This condition requires complete immobilization and possibly a cast.
Seek medical care for a third-degree tear. If the muscle is completely torn, you will be unable to move the injured limb. Immediate treatment from an experienced specialist is essential.
- Treatment methods and recovery times vary depending on the severity and location of the tear. For example, a full tear in the biceps muscle may require surgery, with a recovery period of 4-6 months. Partial tears typically heal in 3-6 weeks.
- Depending on the type of tear, you may need to see an orthopedic specialist or another type of medical professional.
Discuss treatment options for tendon and muscle tears. In some cases, surgery may be required to repair a muscle tear or ligament rupture. If surgery is recommended, discuss the available options with your doctor.
- Muscle tears rarely require surgery unless you're a professional athlete, as your performance may not return to its prior level without surgery.
Return for a follow-up appointment. The doctor may schedule a follow-up appointment shortly after your initial visit to monitor your recovery progress and ensure the injury is healing properly. It is important to attend this appointment.
- Notify your doctor promptly if the injury worsens or shows no signs of improvement.
Advice
- If you're a professional athlete, consider seeking medical attention even for minor muscle injuries. The doctor can offer guidance to help speed up your recovery and allow you to return to your sport sooner.
Warning
- If you suspect you may have compartment syndrome, seek medical help immediately. Delaying treatment could lead to the loss of your arm or leg.
