Five Habits To Recover From A Muscle Injury

Muscle injuries range from simple muscle contractions to muscle strain. Read on to discover habits to recover from a muscle injury!
Five habits to recover from a muscle injury

The time required to recover from a muscle injury depends on several factors. These include the type and size of the injury, the person’s health, their physical condition and the diet they follow, among other things. However, you can help speed up this process by following the tips we describe below.

What is a muscle injury?

Overall, muscle injuries range from simple muscle contractions to muscle strain. The causes of muscle damage are different:

  • Lack of muscle balance. All muscle groups include muscles with opposite functions such as agonists and antagonists (such as the biceps and triceps, quadriceps and hamstrings, etc.). However, when there is an imbalance between the two, the risk of injury increases.
  • Low elasticity. The stiffer you are, the higher the risk of injury.
  • Hygienic diet change. Dehydration before, during and after performing a sports activity. Dehydrated muscles are more prone to injury.
  • Histochemical disorders. These include changes in trace elements (calcium, potassium, etc.) that are necessary for muscle metabolism. Therefore, it is important to respect recovery periods and consume the right nutrients.
  • Poor support, type of shoes, incorrect movements. These can all cause muscle overexertion.
  • Insufficient rest, not getting enough sleep, insufficient warm-up time. All this affects recovery and muscle tension.
  • Weather and climate. Cold and humidity can affect your muscles.
  • The conditions of each athlete. Race, gender and genetic conditions can all play a role, among other aspects.

Habits to recover from a muscle injury

Use ice

A person putting an ice pack on his ankle.

Of course, when you suffer an injury, you should not overdo the use of the injured area. Apply ice for a few minutes to reduce inflammation and repeat the process three times a day.

Ice is beneficial in injuries due to its vasoconstrictor effect. It reduces blood flow in the area and acts as both a painkiller and anti-inflammatory. Lifting the injured limb also helps speed up recovery.

2. Rest to heal from a muscle injury

Once you have received medical attention and used ice, you must rest. If you rest enough, you will heal quickly. Often it is just a muscle injury, and that is why not using the muscle is enough to recover as soon as possible.

Nevertheless, you should know that rest prevents the injury from recurring in the future or becoming chronic.

Do not worry! You will regain your physical condition when you have recovered.

3. Do recovery exercises

A woman doing recovery exercises with a physiotherapist.

Furthermore, if your injury is more serious, you should visit a physiotherapist or specialist in the area. Recovery exercises are the key to recovery.

You need to do the exercises you need to regain muscle mass and strengthen the muscles. Failure to do so may result in another injury in the same place.

4. Keep your body hydrated to recover from a muscle injury

This is important. Of course, it is important to recover from physical activity and keep your body hydrated. Dehydration favors injuries for a variety of reasons.

Running or performing physical activity while dehydrated strains your joints and causes you to lose flexibility. At the muscular level, overexertion leads to a higher risk of tendon, muscle or joint injuries because they lose elasticity. Therefore, make sure you get enough fluids before, during and after exercise.

Eat foods that help you recover from a muscle injury

Fruits and vegetables.

Overall, some fruits have nutrients that are beneficial for a quick recovery. For this to happen, however, you need to follow a healthy diet. These foods are:

Polyunsaturated fatty acids

These increase the rate of recovery of damaged cells and collagen synthesis. Therefore, they improve mobility and relieve pain. They are very important because their anti-inflammatory effects reduce the synthesis of cytokines, which are inflammatory components.

Selenium

This mineral is very important for enzymes to function properly. When you get a muscle injury, it protects against oxidative damage. Tuna, cod, eggs, turkey and fortified foods are rich in selenium.

Zinc

This nutrient helps wound healing, reduces inflammation and ensures a proper immune response. Yogurt, lentils, beans, peas, milk and spinach are rich in zinc.

Vitamin B12

This vitamin helps to transform proteins into amino acids. During this process, the body produces new muscle proteins and ligaments to help create new muscle tissue. Dairy products and meat are the main sources of vitamin B12.

Vitamin C

Finally, vitamin C helps collagen formation and repair of tendons and ligaments. In addition to containing vitamin C, lemons also contain hesperidin, a flavonoid that protects cells. Tomatoes, broccoli, citrus fruits and strawberries are also rich in vitamin C.

Finally, you should know that muscle injuries represent 10 to 55% of all sports-related injuries. Depending on the extent of the muscle injuries, the injured athlete can spend up to three months to be able to return to regular training and sports participation.

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