Muscle Damage Recovery
Muscles can become damaged during exercise when a part or all of the muscle fibers and the tendons attached to it are torn. This tearing can also inadvertently damage blood vessels, which can cause bruising and pain. However, muscles also can be damaged by several medical conditions and medications. Whatever the cause of the damage, the recovery process for muscles is generally the same.
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Home Treatment
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The PRICE recovery method is the most effective form of treatment you can do on your own at home to help damaged muscles recovery quickly and properly. PRICE stands for protection, rest, ice, compression and elevation. The most important thing to do is protect the muscle from further injury or strain and rest it by avoiding any activity in which the muscle is used or any actions that cause pain to the muscle. Icing the damaged the muscle area for 20 minutes every hour is the next step. Compression is another effective step in healing a damaged muscle and can be done by wrapping the muscle with an athletic bandage. These bandages, such as Ace bandages, help support the muscle and decrease inflammation. The last step in the PRICE method is to elevate the damaged muscle so that it is above your heart, which helps decrease swelling.
When to See a Doctor
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Although some muscle injuries can be successfully treated at home, there are times when you should seek medical attention. If you have tried over-the-counter medications and the PRICE method with no relief after 24 hours, a visit to the doctor should be the next step. Another sign the injury may be more serious is if you heard a popping noise when the injury occurred. Also, if you cannot walk and have serious swelling and/or a fever, you should visit the emergency room. A doctor will be able to determine if you will need a brace or crutches or begin a physical therapy regimen.
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Nutrition
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One way to speed along the recovery process of a damaged muscle is by eating certain foods and taking vitamins. Magnesium helps maintain healthy muscle structure, and a lack of magnesium can lead to weak muscles that are more apt to tear or experience spasms. You can ramp up your magnesium level by eating foods high in magnesium and taking supplements. Some of these magnesium-rich foods are spinach, broccoli, cucumbers, green beans, celery, sesame seeds, flax seeds, soy beans and black beans. Amino acids are also helpful in speeding up a healthy recovery. Amino acids, which are found in high-protein foods like beans, chicken and fish, prevent muscles from being weak and easily tiring. Many fish oil supplements are high in amino acids.
Massage Techniques
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An intense form of massage called soft tissue release has been found to help move along damaged muscle recovery in an interesting way. Soft tissue release works by combining the traditional massage technique of applying pressure with a process of stretching the affected muscle. This treatment works effectively to help stimulate muscle tissue growth and repair any scar tissue that may have formed.
Additional Considerations
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It is important to begin treating a damaged muscle immediately and seeking medical attention if necessary, because untreated muscle injuries can lead to further damage that is sometimes permanent. In some cases, muscle injuries left untreated or mistreated can become prone to chronic spasms, pain and recurrent inflammation.
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