A strain refers to an injury that occurs to a muscle or tendon, typically as a result of overstretching or excessive force applied to the tissue. It is a common musculoskeletal injury that can happen at home, at work, or during sports or exercise. You could easily strain yourself if you push yourself too hard and are not in peak physical condition.
When a muscle or tendon is strained, it means that the fibers within the tissue have been stretched excessively or torn. Strains can range from mild, involving only a few damaged fibers, to severe, where a significant portion of the tissue is affected. You know a strain is severe if it is accompanied by swelling, whereas a mild strain only causes minimal pain and discomfort.
If you have a mild strain, here is a step-by-step guide on how to create the perfect environment for healing to take place in the tissue.
Rest After the Incident
Immediately after experiencing a strain, it’s crucial to rest the injured muscle or tendon. Avoid activities that may further strain or overwork the affected area. Resting allows the body to begin the healing process.
Apply Ice to the Area
Apply ice to the strained area to help reduce pain and discomfort. Use an ice pack and place it on the strained muscle for 15-20 minutes at a time, several times a day for the first 48-72 hours after the injury.
Use Compression Bandages
Applying compression to the strained area can help improve blood circulation to the injury and also provide support to the joint. Use an elastic bandage to wrap the affected muscle or joint, starting from the farthest point from the heart and wrapping towards the center. Ensure that the bandage is snug but not overly tight, as this may impede circulation.
Elevate the Injured Body Part
Try to keep the injured limb above heart level when resting. Use pillows or cushions to prop it up. Elevation helps reduce swelling by allowing gravity to assist in fluid drainage from the area.
Take Medication
Over-the-counter pain relievers, such as acetaminophen (Tylenol) or nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (Advil, Motrin), can help alleviate pain and discomfort from muscle strain while you heal.
Do Gentle Stretches and Range-of-Motion Exercises
Once the pain and swelling have subsided, you can start gentle stretches and range-of-motion exercises. Gradually and carefully move the affected muscle or joint within range. This helps promote healing, maintain flexibility, and prevent stiffness.It is best to consult with a licensed physical therapist before starting any exercise to ensure you are doing it correctly.
Apply Heat Therapy
After the first 48-72 hours, you can apply heat to promote blood circulation and relax the area. You can either use a warm compress or take a warm bath/shower. Applying heat therapy too early may be bad for healing, especially if you have swelling present.
Gradual Return to Activity
Once the strain has healed and you’ve regained strength and flexibility, gradually reintroduce activities back into your routine. Start with low-impact movements and gradually increase intensity and duration over time. Listen to your body and modify or stop activities if you experience pain or discomfort.
Strain Treatment in Hartford and Tolland Counties, CT & Springfield, MA
If your condition is not getting better or if you have a severe strain, we advise that you see an orthopedic specialist for treatment.
The orthopedic doctors at Advanced Orthopedics New England can treat all kinds of orthopedic conditions. We regularly treat athletes, workers, and the elderly, and do so with utmost respect and compassion for them and their needs. We understand that orthopedic conditions cause pain, and we work hard to ensure we restore you to the best possible level of function and comfort as quickly as possible.
To schedule an appointment with one of our doctors, call our office today at (860) 728-6740, or use our online request form.
