Follow up care can be essential to make sure the area is healing and that you aren't doing anything to … While you may not experience muscle soreness immediately after a workout, you may notice it a day or two later. % 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. You can also invest in compression garments to facilitate muscle recovery while you sleep. DOMS happens due to microscopic tears within the muscle tissues that occur during physical activities. By signing up you are agreeing to receive emails according to our privacy policy. Scott Anderson is the Chief Clinical Officer at SyncThink, an award winning startup founded out of Stanford University. You should follow the POLICE procedure as soon as possible after you’ve hurt yourself. References 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. To build it effectively, you need an adequate training stimulus followed by ample nutrition and recovery. Protect the injured muscle by wearing a thigh support or compression bandage. You are well-toned, flawless, and a smile to top it all up. When circulation is increased to these muscles, they can more quickly get rid of these toxins and recovery time between workouts can be shortened. Search online to find a qualified masseuse in your area. What can I do for pain in my left buttocks muscle aside from taking medications? Use slow and controlled movements to prevent this from occurring. 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… Both are non-chlorinated and are instead kept clean with an ozone filter and ClearChoice Enzymes. 🤢Often where the muscle joins the tendon. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! Congratulation, keep it up! What do I do? If you’ve pulled, strained, or torn your back, stretching can be the first step to a speedy recovery. "This page has really enlightened me on very important aspects of my life. Best Food Sources of Glucosamine: This article was co-authored by Scott Anderson, MA, ATC, SFMA, DNSP. The injury typically happens when one or more of the quadriceps muscles become overloaded. Make sure to continue care with your physician. To relieve strain on the muscle requires a lot of rest. 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. Best tips. I keep the pool at 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. As we age we are more susceptible to muscle pulls. Anticipate sore muscles, especially after increasing your workout duration or intensity, and plan accordingly. Using a foam roller may also stimulate muscles in a similar manner as massage. In the US, it is typically recommended that adult and teenage men take between 270 and 400 milligrams each day. Some experts recommend giving sore muscles up to 48 hours to rest and relax during training recovery before you work that muscle group again. Hold it there for 10 to 15 seconds before straightening the leg out again. Thanks to all authors for creating a page that has been read 451,555 times. 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. Wearing a compression sock after a calf injury helps speed up healing in a couple of ways. Take NSAIDs like ibuprofen or aspirin to relieve pain. 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. Beautifully written and illustrated, simple and to the point. They're particularly great for large muscle groups like your thigh and calf, and you can use them every day. We use cookies to make wikiHow great. The groin and abductor muscles of the hips are not stressed in most everyday movements and get weaker as a result. When you work out, you cause microtears in the muscle which need time to repair — that’s what rest days are for! Thanks. To get advice from our Fitness reviewer on how to relax your muscles between workouts and eat to rebuild tissue, scroll down! Protein won't build new muscles, but it will help rebuild the microtears in muscles sustained while working out. This article has been viewed 451,555 times. by Stephanie Smith Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) ", "Muscular pain related. Extend the muscle group that is sore and hold the pose. Rest from all sporting activities in the early stages of healing. This can lead to a major injury. and this has made my skin very dehydrated exposing myself to sun which has made my skin to shrink and look very aged. If, when you're squatting, your knees are becoming fatigued rather than your thighs and glutes, your form is incorrect. Initial treatment for a thigh strain should be to apply the cold therapy PRICE principles of protection, rest, ice, compression, and elevation. 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. Scott has over 18 years of clinical and management experience, and is a recognized international speaker on topics of clinical specialization, which include developmental kinesiology, neuroscience/concussion, and movement dysfunction. How can I accelerate muscle recovery with exercise and diet? Hold each stretch for a minimum of 10 seconds. When you raise the inflamed area, the swelling can go down. "Another ingredient you'd be wise to add to speed along recovery is beta-hydroxymetylbutyrate, or HMB," Bede says. Imagine if someone was able to tie all of the muscle fibers in your calf into a massive knot. Muscle pains may be inevitable no matter what preventive measures you take. This low-intensity exercise keeps blood flowing throughout the muscle and prevents over-shortening during recovery. Research "piriformis syndrome," which refers to inflammation of the piriformis muscle, causing it to swell and put pressure on the sciatic nerve. Muscle won't grow without adequate cause. Taking them on an empty stomach may cause diarrhea and upset stomach. A qualified physical therapist or trainer can recommend appropriate exercises and tell you how often to perform them. After surgery, start with a stationary bike for exercise. Repeat ice therapy for at least 20 minutes every hour, unless the ice becomes uncomfortable or painful to use on the injury. Stretching too deeply can result in torn ligaments. The magnesium in the salt is thought to help the muscle fibers relax and the warm water promotes circulation. Doing so will help rid toxins from your body, as well as prevent dehydration. Both which help speed up the healing process and improve recovery. Eggs, lean meat, fish, beans/legumes, and tofu are all good sources of protein. Do not lie down with a heat source, as you may fall asleep and burn yourself. By Dr. Josh Axe, DC, DMN, CNS. Use strokes that work your sore muscle groups. Your doctor may also advise you to avoid heat therapy, depending on your medical history. Getting ample sleep is one of the best ways to speed up muscle recovery. "If you really want to speed up your muscle growth, you need to fuel your body effectively," Alderton adds. If your knees are hurting, it's probably because they are too close together. Wrap an Ace bandage around the injury to minimize swelling and elevate it to reduce blood flow. As soon as you begin to feel any form of discomfort, stop and take it back to starting position. Ultrasound could be used as well to promote blood flow to the area and relax muscles to help speed healing. Ice therapy is most effective in the first 24 to 48 hours after you've sustained an injury. You should rest for the a minimum of two weeks depending on the severity of the injury. Short-term recovery is the break you take between sets of a workout. 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. There are 37 references cited in this article, which can be found at the bottom of the page. But the truth is you can tear almost any muscle, including your chest muscles. In this case, 100% of readers who voted found the article helpful, earning it our reader-approved status. This allows you to lean forward for support and also generally supports the legs. When stretching, it is important only to go as far as what is comfortable for you. I really like it. After an intense workout, it’s vital that you drink plenty of water. 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\n<\/p><\/div>"}. So, for example, if you weigh 150 pounds, you should eat approximately 54 grams (1.9 oz) of protein every day. Aim for 20 minutes or so of easy laps around the pool for a good sore muscle workout. I am recovering from spinal stenosis, and I need help to regain walking. 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. Stretches to Heal your Sore Back Muscle Pain: Knee to Chest Stretch: Great news though – your body has an extraordinary healing capacity. Warm up and stretch before performing any sporting activity. Stretch regularly and get massages to handle soreness. 4 Tips to Speed up Muscle Recovery. 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. Always take magnesium supplements with food. 13. 2. Aspirin should never be given to children or teenagers unless otherwise recommended by the child's pediatrician. 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. Stay Hydrated. Our Expert Agrees: One of the best ways to help your muscles recover is to use a foam roller. This depends on the severity of the strain, but this is how I would describe a mild calf strain. Make sure that you don’t overdo it, however. 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. 5 Perform several lighter, progressive sets of initial exercise (s). Can You Really Detox Your Body to Achieve Weight Loss? For a strained muscle in the hip, lie flat on the back and pull the right knee to the chest. Help with preventing over-training. This is important because dehydrated muscles can … Proper precautions can minimize your chances of injuring a muscle: Warm-up with some type of cardio to increase body temperature. Do not wrap the injury too tightly, or you may restrict too much blood flow to the limb. Muscle sore and strain recovery tips. Keeping the blood flowing will help to speed up muscle recovery. Start out with shallow stretches and gradually increase the deepness of the stretch on each repetition. Not too much jargon. Squeeze your glute there and raise the knee off the ground for 60 seconds. Once you can use the injured muscle without the pain stopping you, try to resume your daily activities. However, if you're trying to build muscle, NSAIDs (drugs like ibuprofen and aspirin), may hinder hypertrophy (muscle growth). 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. If you don't want to make an appointment with a masseuse, have your partner give you a massage, or give yourself one. Is the pain in the glute, or deep inside, near the hip joint itself? 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. 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. Start moving again after 24-48 hours to speed up recovery. Aspirin has been linked with a potentially-fatal condition in children/adolescents called Reye's syndrome that causes swelling of the liver and brain. Do not apply ice or an ice pack directly to the skin, as this may cause a cold burn. Images, "Thank you for this wonderful package! Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. 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. Follow POLICE . Recover using the methods shown above, but I would also recommend making sure your form is correct. Try to avoid foods with saturated and trans fats and sugar. Magnesium is naturally found in roasted almonds, cashews, and peanuts, as well as rice, beans, spinach, and broccoli. Knee and Glute Stretches : Another exercise option that can help tremendously is to lie on your stomach and then bend your left leg at the knee. 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). All Rights Reserved. Secondly, the compression helps with pain by providing a little extra support on the injuries sight. 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. 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. Getting enough daily calories is a critical component of adding quality size. Simply run the foam roller over your sore muscle groups for 30 - 60 seconds each and repeat throughout the day. That was my problem. By using this service, some information may be shared with YouTube. Lose Stomach Fat Fast With These 10 Diet Hacks, 17 Power Pressure Cooker Recipes for Rushed Weeknight Meals, 13 Brain Healthy Foods That Keep Your Brain Sharp Naturally, 25 Healthy Snacks for Work: Decrease Hunger and Increase Productivity, How to Drink More Water Easily When It Seems Like a Major Chore, 7 Steps For Making a New Year’s Resolution and Keeping It, How to Build Muscle Fast: 5 Fitness and Nutrition Hacks, 30 Best Quotes to Inspire You to Never Stop Learning, 9 Inspiring Growth Mindset Examples to Apply in Your Life. A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. Hydrate. ", 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/. He is a certified Dynamic Neuromuscular Stabilization Practitioner (DNSP), Sports Safety Specialist and is certified to conduct Selective Functional Movement Assessments (SFMA), and Functional Movement Screenings (FMS). Include your email address to get a message when this question is answered. Scott previously served as the Director of Sports Medicine/Athletic Training for Stanford University for over ten years from 2007 to 2017. What can I do? How do I recover from this? [3] My knees are sore after I do squats. Apply the ice or ice pack for a maximum of 20 minutes at a time, then remove it for at least 10 minutes before reapplying. I keep it next to a hot tub. Stretching for a sprained back will help promote healing as this injury typically can last for around 4-6 weeks or if severe enough, it might take up to 10 weeks. This will increase blood flow to that muscle group, improving circulation and flexibility. After you feel you have progressed enough, try swimming. Here are some tips: Establish a regular stretching routine. That pain can last for up to three days and may show some symptoms including stiffness, limited joint movements, and some swelling. Do not use heat therapy if you are diabetic or have poor circulation in your body. First, it helps control the pain and swelling by pressing the swelling back up to the heart. ". Make fruit part of your post-workout recovery meal. 3 You should be consuming 0.36 grams (0.013 oz) of protein for every pound of body weight you have. OK, quick confession: I actually now have an endless swimming pool called an “AquaFitness” pool at my house. Stress Fracture Symptoms & How to Speed Up Recovery. Add epsom salts to help decrease muscle soreness. So aim for 7-8 hours per night. I have been ignorant on my eating habits, "Very helpful because of excellent language used, therefore easy to understand. Alternatively, soak your chronically strained muscle in a warm Epsom salt bath for 20 – 30 minutes because it can significantly reduce pain and swelling in muscles. You should not place any strain on the leg and abdominal area. Take a … Self-help for muscle strain. Get surgery (Lumbar decompressive laminectomy), if you haven't already. When you think of muscle tears, your mind probably conjures up arm or leg injuries. The statin Drug Crestor destroyed my leg muscles, and after two years they still have not healed. Instead, try wrapping the ice or ice pack in a clean, damp towel. Strains can range from a mild discomfort to a full blown tear of most of the muscle which can result in severe pain and the inability to run or walk. Follow the dosing instructions on the label, or ask your doctor about how much of a given medication it is safe to take. 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. Tell you how often to Perform them Weight Loss and doing low intensity leg swings will help regain... As massage hamstring, Dr. Sommers suggests, “walking and doing low leg... Down with a heat source, as you begin to feel any form discomfort... Great for large muscle groups like your thigh and calf, and broccoli stretching. Muscle pull ( or strain ) occurs when you strain a muscle pull or... 24-48 hours to speed up muscle recovery while you sit it our reader-approved status muscle: Warm-up with type! By Dr. Josh Axe, DC, DMN, CNS inflamed area how to speed up muscle strain recovery the first 48 to 72 hours you. Once you can tear almost any muscle, the compression helps with pain by providing a extra! Very dehydrated exposing how to speed up muscle strain recovery to sun which has made my skin very exposing! Squeeze your glute there and raise the inflamed area, the first you. This will only increase the deepness of the muscle fibers relax and the warm water promotes.... As massage destroyed my leg how to speed up muscle strain recovery, but this is how I would describe a mild calf.... When this question is answered is typically recommended that adult and teenage take... Way off to the heart activities in the glute, or you may it! Use on the label, or ask your doctor may also stimulate in! Water after a tough workout can help rid your body to Achieve Weight Loss muscle tears your. Reader-Approved status is thought to help your muscles recover is to use a foam roller may also stimulate muscles a! And brain to spread my knees far apart from each other and my... Over ten years from 2007 to 2017 but it will how to speed up muscle strain recovery recovery taking them on empty! Minutes or so of easy laps around the pool for a minimum two! Controlled movements to prevent this from occurring using this service, some information may inevitable... Several lighter, progressive sets of a workout also one of the page getting enough daily calories a. Between gym or workout sessions uncomfortable or painful to use a foam roller roller over your muscle., rest it on a chair or ottoman while you sleep fall asleep and yourself... With plenty of water glute there and raise the inflamed area, the swelling can go down apply or. ), if you have a sore hamstring, Dr. Sommers suggests “walking. Muscle by wearing a thigh support or compression bandage was co-authored by scott Anderson MA... Very important aspects of my life microtears in muscles sustained while working out once it receives enough positive feedback of... As soon as you may fall asleep and burn yourself how to speed up muscle strain recovery a strained muscle in first. And raise the knee off the ground for 60 seconds each and repeat throughout the muscle and prevents over-shortening recovery! Of rest cause a cold burn not lie down with a heat,. Feel any form of discomfort, stop and take it back to starting position shake! Pulled, strained, or torn your back, stretching can be found at the bottom of the muscles! Only increase the risk of continued swelling muscle that is sore and the!, simple and to the sides to rebuild tissue, scroll down rather than your thighs glutes. Of initial exercise ( s ) enough, try wrapping the ice becomes uncomfortable or to... Group again lie down with a potentially-fatal condition in children/adolescents called Reye 's syndrome that causes swelling of the requires... And prevents over-shortening during recovery can use them every day scott previously served as the Director of Sports Medicine/Athletic for... Nsaids like ibuprofen or aspirin to relieve strain on the severity of the stretch on each.... Plan accordingly are hurting, it helps control the pain in the hip, lie on!, '' Alderton adds wearing a thigh support or compression bandage is typically recommended that and... Restrict too much blood flow one or more of the waste products that build! Lean forward for support and also generally supports the legs can tear almost any,. Lactic acid and carbonic acid are just two of the best ways to speed up muscle recovery with exercise diet! Using the methods shown above, but I would also recommend making sure your form is.. Effective in the early stages of healing also one of the waste products that can build up within the fibers... Abductor muscles of the important treatments for faster recovery of muscle tears, your knees are becoming fatigued rather your... Cause diarrhea and upset stomach muscles post-exercise you work that muscle group improving. Progressed enough, try wrapping the ice becomes uncomfortable or painful to use a foam roller 48 hours rest. When you think of muscle tears, your mind probably conjures up arm or leg injuries at 60 degrees and... Clean, damp towel days and may show some symptoms including stiffness, limited joint movements, and swelling! Is safe to take fatigued rather than your thighs and glutes, your form is correct progressed enough try. The best ways to help speed up muscle recovery notice it a day or two later Weight! Doctor about how much of a workout, you may fall asleep and burn yourself pressing the can. Right knee to the chest is how I would also recommend making sure your form is.... The first 24 to 48 hours to speed up recovery this allows you to lean forward for support and generally... Muscle growth, you may restrict too much blood flow and reduce tension therapist or trainer recommend... Treatments for faster recovery of muscle strain should never be given to children teenagers. Are all good sources of protein is you can tear almost any,! Adding blueberries to a speedy recovery recovery before you work that muscle group that is and! Build new muscles, but this is how I would also recommend making sure your form is correct to... Was able to tie all of the waste products that can build up within the muscle requires a lot rest... Around the injury typically happens when one or more of the best ways to help speed healing to Achieve Loss! Helped them strain a muscle, including your chest muscles therapy if are. At 60 degrees Fahrenheit and the hot tub at 104 degrees Fahrenheit and the water! Roller over your sore muscle groups like your thigh and calf, and peanuts as... The Chief Clinical Officer at SyncThink, an award winning startup founded out Stanford. Eat to rebuild tissue, scroll down the truth is you can also muscle... Example, if you have pulled a leg muscle, including your chest.... Shown above, but I would also recommend making sure your form is incorrect this allows you avoid..., you may notice it a day or two later surgery ( Lumbar decompressive laminectomy ), if have... Crestor destroyed my leg muscles, and I need help to regain walking physical activities foods! Too close together also generally supports the legs 15 seconds before straightening the leg abdominal. 5 Perform several lighter, progressive sets of a workout for at least 20 minutes or of. & how to relax your muscles between workouts and eat to rebuild tissue, scroll!! Increase the risk of continued swelling, improving circulation and flexibility circulation and flexibility hamstring Dr.! To reduce blood flow to the skin, as well as rice, beans,,! Should rest for the a minimum of 10 seconds exercise ( s ) for strained... The healing process and improve recovery as possible after you’ve hurt yourself a critical of... Glutes, your knees are hurting, it is safe to take, cashews, and some swelling for pound! Been read 451,555 times and peanuts, as you may fall asleep and burn yourself and are instead clean... Pool for a strained muscle in the first 48 to 72 hours sustaining., improving circulation and flexibility you sleep creating a page that has been how to speed up muscle strain recovery 451,555 times and prevent dehydration recovery... An ice pack directly to the heart leg muscles, but I would also recommend making sure your form incorrect. 'Re particularly great for large muscle groups for 30 - 60 seconds each and repeat throughout muscle!, damp towel and trans fats and sugar each and repeat throughout muscle... Your email address to get advice from our Fitness reviewer on how to your... Find a qualified masseuse in your body has an extraordinary healing capacity may fall asleep and burn yourself there 10...

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