Muscle Injury Recovery
Everyone strains or in injures a muscle at some point, either through working out, falling or from overexertion. Some muscle strains occur in areas that are difficult to treat. The recovery period will vary depending on the location and extent of the injury. However, the recommended treatment is about the same for most muscle injuries.
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Types of Injuries
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Larger muscles generally take longer to heal than smaller muscles, though this can be contingent upon the exact location and severity of the injury. There are basically three types of muscle injuries. Type I is when the muscle fibers are damaged but the nerve supply and blood vessels are not impacted. This is usually the case with mild muscle strains. In Type II injuries, there may be some nerve damage, but the blood supply is usually still intact. The muscle might be stretched a bit more and involve more muscle fibers. Type III injuries are when the muscle is torn or detached from the bone. This will usually cause nerve damage and torn blood vessels. These injuries take longer to heal and normally require surgery.
Recovery and Age
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It takes longer for a muscle injury to heal in older people. Tests on rats have shown that growth hormone levels enhance muscle recovery, including injured muscles. Growth hormones are higher in youths, as is testosterone, which can aid in muscle injury recovery. The muscles also tighten with age, and blood circulation can be slower. Older people should stretch muscles frequently to increase blood flow.
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Diet and Sleep
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A proper diet can help heal muscle injuries. High levels of protein accelerate the repair of muscle tissues. High-protein foods include beef, chicken, fish, tuna and milk. The amino acids in protein increase water retention in muscles, which minimizes inflammation and promotes healing.
Though you should limit fat intake, fats from fish or beef can reduce inflammation in the injured muscle, fostering healing. Ground beef is a source of vitamin A. Most vegetables have beta-carotene which the body converts into vitamin A. This antioxidant promotes muscle cell growth and repair.
Carbohydrates are also important for muscle injury recovery. Most breads, grains and beans contain carbohydrates. Zinc and vitamin C can also contribute to muscle injury recovery. Zinc promotes the healing of wounds and injuries. Vitamin C can replenish blood flow to the effected area.
Getting more sleep allows muscles to recover more quickly.
R.I.C.E.
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The acronym R.I.C.E. stands for rest, ice, compression and elevation. The treatment for most muscles strains are very similar. Rest the muscle. People who work out need to give their injury time to heal.
Ice should be applied during the first 48 hours to reduce swelling. Ice causes dermal vasoconstriction in muscle tissues, which means it limits the inflammation and relieves pain. Ice can be applied every hour or two at 20-minute intervals throughout the day. Ice should never be applied directly to the skin; use ice packs or wrap the ice in a towel.
Compression can be achieved with ice packs. Most ice packs today can be wrapped around an injury with velcro. Compression ensures that the coldness of the ice continues to penetrate the muscle tissues.
Elevation of an injury during crymotherapy (ice treatment) limits the blood flow to the area. Though blood has healing properties, it can initially cause swelling and inflammation. Elevate the injury about 12 inches above the heart.
When to Use Heat
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Heat should be used after the swelling goes down. Heat will promote blood flow to the area, which enhances healing. Taking hot baths or using heating pads can hasten the healing process.
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References
Resources
- Photo Credit Sportsmdstore.com; 2009.
