It’s often thought that only athletes or sports people tear their muscles. And while they certainly appear most frequently in this population, muscle strains also commonly occur in the workplace, or even during everyday life from incidents such as a slip or fall. Even though strains can occur in almost any muscle in the body, they are more frequently seen in the large leg muscles such as the hamstrings, calves, quadriceps and adductors.
Why Do Muscle Strains Occur and How To Prevent Them
It’s simple really, damage will result when the muscle fibres can’t cope with the demand placed on them. So it’s important that patients do everything possible to give their bodies the best chance to manage these demands. Points to consider may include:
- Warming up before activity
- Maintaining good flexibility
- Regular stretching
- Allowing adequate recovery following activity
- Ensuring correct body biomechanics (especially foot biomechanics) Maintaining good posture
- Maintaining good muscle strength and balance
While it’s impossible to say that incorporating the above will definitely prevent muscle injuries, making a conscious effort to consider each point will significantly decrease the chance of a muscle tear or strain.
What If A Strain Or Tear Does Occur?
Early and correct management is the key to achieving a great outcome, minimizing recovery time and preventing injury recurrence. Initially, patients should endeavor follow the RICER regime:
- Rest – for 3-5 days depending on injury severity
- For 15 minutes every 2 hours on day 1, and every 4 hours on day 2
- Compression – To reduce swelling
- Elevation- Where possible for the first 72 hours to reduce swelling. Above heart level is ideal
- Referral – Seek expert advice to ensure appropriate treatment is provided
While many patients may have heard of, and may even have implemented, the above protocol, it is just as vital to follow the NO H.A.R.M regime. That is: No Heat, Alcohol, Running or Massage. All of these will increase the level of swelling and bleeding in the injured muscle and prolong their recovery.
If you have patients who have sustained injury to a muscle, or who simply wish to discuss how best to prevent such injuries in the future, don’t hesitate to refer them to our clinic today for an appointment with one of our experienced physiotherapists.