How long does it take to heal from a muscle strain How long does it take to heal from a muscle strain in the lower back

Muscle strain is a common sports injury among sports people, usually need to stop sports to recover, for the love of sports or professional athletes, it is very difficult to suffer, muscle strain usually need how long to heal?

How long does it take for a muscle strain to heal?

It depends on the severity, usually it takes 2 weeks, if it is very serious then it will take longer. Muscles are soft, and soft bodies are slow to recover. If you feel nothing changes after 2 weeks or more then you need to go to the hospital. Using hot and cold compresses can speed up the recovery.

Muscle strain symptoms show

Local pain and pressure; swelling, muscle tension, stiffness, spasm; functional impairment. Pain increases when the injured muscle is actively contracted or passively stretched, and the muscle contraction resistance test is positive, i.e., pain increases or a broken depression appears. Some injured patients with tear-like sensation at the time of injury, obvious swelling and severe subcutaneous bruising, and local indentation by touch or abnormal elevation seen at one end, may be muscle rupture.

How to deal with muscle strains

1、Ice compress

The most convenient method is to take a plastic bag, put ice inside the cold compress for about 20 minutes, the cold compress process may be some local tingling. At this point, the injured person can take the plastic bag away for a while, and then put it back on. So repeatedly, serious intervals of about 3 hours and then repeat, a day can be carried out several times.

2、Pressure bandage

After icing with a bandage appropriate force wrapped around the injury site to prevent swelling. At this time, it is best to let the muscle in the state of stretching bandage fixed, to prevent the impact of muscle contraction, which is the most critical step to prevent repeated injury to the injured muscle.

3、Elevate the injured limb

The more serious ones should elevate the injured limb, and at the same time can take some pain and bleeding medication. 24 hours to 48 hours later, remove the bandage. According to the condition of the injury can be used externally to activate blood swelling Uraquin cream, with lighter techniques to massage the injury local.

How to prevent muscle strain

Warm up before exercise

Muscle strains are often caused by excessive force, and this often happens to people who do not do preparatory activities. So before participating in sports, be sure to take some time to stretch your muscles and warm up well. 1. If you like to run, you can use jogging or round-trip running as a warm-up exercise. 2. If you like group sports, then be sure to run, play catch or do some simple gymnastics before you officially start the sport.

Do strength training

Do some weightlifting or other forms of strength training while exercising can also help prevent muscle strain. You can buy a dumbbell and practice at home, or you can go to the weight area of the gym to work out, so you can build a strong core and strengthen muscle flexibility.

Know how to stop in moderation

Sports tend to make people addicted, some people play to the point of forgetfulness and even ignore the pain, but remember, leg or arm muscle pain is the body to give you the signal to stop, and continue to put pressure on the strained muscle regardless of the consequences will only aggravate the injury. Think about it, if a serious muscle strain occurs, you may miss the entire season, not just the game at hand, so it's not worth the loss.

What to eat for a muscle strain

Carbohydrates

If you don't replenish your calories, your body will slow down the repair process. Even if you're not exercising or reducing your activity, your body's metabolism will continue after the injury because your body has to burn calories to produce new tissue cells to rebuild the injured muscle and tendon. The human body must eat at least every five hours, the appropriate food to maintain the body's energy, not only to control weight can also accelerate the repair of injured parts.

Protein

When the body's muscles are injured, it always wants to eliminate the pain and recover as soon as possible, so it is recommended to actively consume protein, because protein contains amino acids such as "valaminic acid", "leucovorin" and "isoleucovorin", which constitute the muscles. It is recommended to add high quality protein to every meal during muscle injury. The best sources of protein are: eggs, chicken, lean beef, pork, seafood and legumes, and low-fat dairy products, with a daily serving size of 60 to 90 grams.

OMEGA-3S

OMEGA-3S fats are beneficial for maintaining healthy joints and heart. According to research conducted by renowned American scientists, the more omega-3s consumed in the diet, the less muscle atrophy can occur and the more lubrication of joints can be increased. During a muscle injury, eat at least two servings of omega-3s-rich seafood, such as salmon and avocado, each week, and add foods containing flaxseed, such as nuts or olive oil, to your diet.

Quercetin

Quercetin is a plant flavonoid vitamin and a very powerful antioxidant, it is mostly found in many vegetables and fruits, such as apples, onions, blueberries, and studies have also shown that regular intake of foods containing quercetin can help reduce inflammation caused by muscle injury. During an injury, adding quercetin-rich blueberries or strawberries to cooked oats or yogurt, using apples as a snack, or adding onions to dinner can be quite healthy and effective. Eating the right foods can help us reduce the recovery period and speed up the repair process, allowing the body to reach its ideal state.