How to Heal a Muscle Tear

If after an intense exercise session, you notice a tingling, sore ache in one muscle and a dent that definitely wasn't there before, you might have a muscle tear. Don't worry too much; it can happen to weekend warriors or seasoned athletes.

Here are some steps to take to identify a muscle tear and ways to let your body heal itself.

Things You'll Need

• Ibuprofen or aspirin
• Cool pack
• Gentle fingers
• Epsom salt
• A warm bath
• Patience
• Whey protein powder
• Light exercise

Instructions

1. Evaluate the injury for seriousness.

   A muscle tear will result in a dent along the muscle fibers and in pain similar to a sprain or strain. (My dent was 1 inch deep, 3 inches long, and ached continuously right after exercising.)

   If you're not sure if you have a tear, consult WebMD's symptom checker (see resources). It can be handy in deciding if a doctor's visit is warranted.

2. Treat the immediate pain.

   Take ibuprofen or aspirin. Both will ease the pain and limit the inflammation resulting from the injury.

   A quick, warm bath in epsom salt might soothe the overworked muscle, but don't linger too long or the heat will exaggerate the inflammation.

   Afterwards, wrap an ice pack or cool pack in a thin towel. Place it on the injury for 10 minutes and off for at least 10 minutes. Do NOT alternate heat and ice; doctors no longer recommend this method because of the increased chance for inflammation from the heat.

3. Give it a rest.

   Your muscle, that is. Too intense or vigorous exercise will reinjure your muscle as it tries to heal itself. Switch from biking and running to walking until some of the pain goes away. Then start your regular exercise program slowly.

4. Massage lightly with long, soothing strokes.

   Rubbing down the length of the muscle fiber is a sure way to encourage healing.

5. Add whey protein powder to your diet.

   This key supplement was the secret to speedy healing for me. After following steps 1-4 for three months, I began whey powder for weight maintenance. Within one month of drinking it daily in my coffee, my dent/tear filled itself in. My thigh is finally smooth and the tingling ache gone.

   Give it a try. Body builders have used it for years to build muscle, so it makes sense that it could work to rebuild muscle fibers as well.

6. Slowly build up your muscle strength with gentle exercise to the affected limb.

Tips & Warnings

• To prevent sports injuries, warm up by walking and other light exercise, not stretching.

• When in doubt about the severity of an injury, don't take chances -- SEE YOUR DOCTOR!

• Heavy bleeding or the inability to put weight on an injury might indicate a more severe injury. Consult your doctor for a diagnosis.

• Never put ice or heat directly on your skin.

• Ask your doctor's recommendations if you are diagnosed with diabetes, as the body has a harder time healing.

Resources

• WebMD's Symptom Checker
• One Source for Whey Enhanced Protein Powder