Muscle injuries can affect your daily life and physical activity. Understanding how to treat and prevent them helps speed up the healing process. Recovering from an injury is crucial for getting back to your routine. You want to heal quickly and fully, especially if you’ve pulled or have an injured muscle.
This guide will explain what these injuries are and how they occur. You’ll learn about effective home treatments and prevention strategies. We’ll also show how Physik products can support your recovery process.
What Is Muscle Strain and How Does It Happen?
Definition and causes: A pulled muscle or strained muscle occurs when muscle fibers get overstretched or torn. This can happen during workouts or physical activities. It’s especially likely if you push too hard or don’t warm up. Common causes include lifting heavy weights, sudden movements, or overusing a specific muscle.
Symptoms: When you strain a muscle, you’ll feel pain in the torn muscle. Other signs include swelling, muscle spasms, and limited range of motion. The injured body part might feel weak or stiff.
Duration: Mild strains can last from a few days to several weeks. Severe strains can take longer to heal, sometimes up to a few months.
How You Can Treat Muscle Strains at Home
Rest
Rest is crucial for the healing process, so avoid activities that stress the injured part of your body. For example, avoid running or heavy lifting if you’ve strained your hamstring. Resting helps the damaged tissue repair and prevents further injury to the affected muscle. You can also consider incorporating physiotherapy sessions.
Ice
Apply an ice pack to the affected area. This can reduce swelling and numb discomfort. Use ice for 15 to 20 minutes every few days. Ice helps decrease inflammation and can ease initial sharp pain. Regular icing can also reduce musculoskeletal swelling.
CBD Balms
Using CBD balms on the injured area may help reduce discomfort and inflammation. They are easy to apply and can provide quick relief. For example, a CBD balm can be applied to a pulled lower back muscle to soothe soreness and aid healing. Research suggests CBD can reduce inflammation by interacting with the body’s endocannabinoid system.
Compression
Compression helps reduce swelling and provides support. Wrap the affected area with an elastic bandage, and ensure the bandage is snug but not tight, as too much pressure can hinder blood flow. Proper compression can stabilize the area and prevent further damage.
Elevation
Raise the injured area above heart level. Elevation helps reduce swelling by allowing fluids to drain away from the area. Use pillows to keep the area elevated while resting. This simple step can significantly decrease swelling and aid injury recovery.
Quick-Dry Sprays
Quick-dry sprays are perfect for treating hard-to-reach areas. They provide fast relief by delivering active ingredients directly to the affected spot. For instance, spraying a quick dry product on a sore shoulder can quickly alleviate muscle pain. The spray dries quickly, leaving no sticky residue, making it convenient and easy to use.
Greaseless Lotions
Greaseless lotions help with pain management and offer fast-acting relief without leaving a greasy residue. They moisturize the skin while delivering pain-relief ingredients to the sore area. For example, using a greaseless lotion on an injured elbow can relieve pain and hydrate your skin. These lotions are perfect for daytime use when you need to stay active without greasy hands or clothes.
How You Can Work to Prevent Muscle Strains
Consistency
Regular workouts help build strength and prevent injury. Make exercise a routine to keep your muscles strong and flexible. For example, aim for at least 150 minutes of medium aerobic activity. Or, aim for 75 minutes of vigorous activity each week.
A consistent exercise routine, especially low-impact exercises improves tone and endurance. It also reduces the risk of severe strains. Consistent exercise can lower injury risk, by keeping muscles healthy and flexible.
Journaling
Tracking your progress helps create strong habits and shows you what works best. It can also help you spot patterns and avoid overuse. For instance, if you notice soreness after specific exercises, you can adjust your routine to prevent overuse injuries. People who use a journal for their workouts are more likely to stick to their fitness plans.
Proper Warm-Up
Always warm up before exercising. Spend at least 10 minutes doing light activities like walking or stretching. This prepares your muscles for more intense activity and reduces the risk of strain. Warm-ups increase blood flow to your muscles, making them more pliable and less injury-prone.
Cool-Down Exercises
Gentle stretching or light activity helps your muscles recover and reduces soreness. Cooling down also helps bring your heart rate back to normal. For example, after a run, walk for five minutes. Stretch your legs to help stop stiffness and soreness.
Stretching
Stretch regularly to maintain flexibility. Focus on major muscle groups and hold each stretch for 15 to 30 seconds. Stretching can help prevent injuries by keeping your muscles long and lean. For example, regular hamstring stretches can cut the risk of lower back pain or future injury. They can also improve overall mobility. Stretch each major muscle group at least twice each week to avoid sports injury.
Proper Technique
Use correct techniques when exercising. Learn how to perform exercises correctly to avoid strain. If you’re unsure, consider working with a physical therapist or trainer. For example, lifting weights the wrong way can lead to muscle strains and injuries. The correct form protects muscles and joints.
Hydration and Nutrition
Drinking enough water helps keep your muscles working properly. Good nutrition fuels your body and aids in recovery. Aim for a balanced diet with plenty of proteins, vitamins and minerals.
Protein helps repair muscle tissue, while calcium and vitamin D supplements support bone health. Hydration is important in maintaining muscle function and preventing cramps.
How Physik Can Help Boost Your Recovery Today
Each of the methods mentioned above plays a crucial role in healing and reducing pain. At Physik, we offer products designed to help you recover faster. Our CBD-based balms, quick-dry sprays, and greaseless lotions provide targeted relief. They work quickly, reducing pain and swelling so you can get back to your routine.
If you are ready to boost your recovery, visit our product page to find the right solution for you. We’re here to help you feel better and recover faster.