Muscle strain can be painful and disruptive. Whether it happened due to a pulled chest muscle, a bruised sternum, or abdominal muscle strain, taking proper care is essential for speedy recovery.
It is important to know how to speed up muscle strain recovery so that you can help yourself or your loved ones. Proper and speedy recovery is possible through the right treatment, healthy routine, and rest as prescribed by the doctor.
In this blog, we’ll break down eight effective strategies of how to speed up muscle strain recovery.
What is a muscle strain?
A muscle strain occurs due to extreme force that tears or overstretches the muscle fibers. This can happen with any muscle around the body and can cause serious discomfort if not treated in a timely manner.
A muscle strain can happen in different parts of the body, including muscle strain in the chest and muscle strain in the back, and could be complicated when it causes rib subluxation or a slipped rib.
Muscle strains are mainly of the three categories:
- Grade I (Mild): Minor muscle stretch and small tears on muscle fibers.
- Grade II (Moderate): Partial muscle stretch that results in severe pain and weakness.
- Grade III (Severe): Muscle fiber tears completely and requires serious medical intervention.
By knowing the exact location of the muscle strain, instant and immediate medical treatment can be provided. At Plano ER, we provide advanced diagnostic imaging to determine where the muscle strain occurred.
Top 8 Strategies to Speed Up Muscle Strain Recovery
1. Apply RICE therapy
The RICE therapy is effective for minor muscle strains. It consists of the following steps:
- Rest: Avoid physical activity and stress on the affected muscle.
- Ice: For 48 hours, apply ice to the affected muscle for 15-20 minutes.
- Compression: Apply a bandage to reduce swelling.
- Elevation: Raise the injured area above heart level.
2. Medications
Use anti-inflammatory medicines for quick and short-term betterment. This helps the strain heal naturally and reduces pain.
3. Gentle Exercises
Do light stretching and exercises while avoiding weightlifting and activities that apply stress to muscles. It helps in reducing stiffness and improving blood flow.
4. Massage Therapy
A gentle massage on the area can also reduce the pain and heal the tissue. This therapy is beneficial for injuries such as a strained calf muscle or a pulled chest muscle. It is helpful as it provides muscle glycogen which is a fuel source for muscle strains.
Before getting a massage therapy it is essential to know the exact location of the muscle strain. Get a digital X-ray, CT scan, or other advanced imaging done by a professional radiologist to understand its exact location.
5. Rest Until Recovery
Avoid all sorts of activities that might injure you again. Focus on light warm-up, and low-impact activities, and slowly build flexibility.
6. Physical Therapy
Physical therapy prescribed by the doctor can assist in quick healing. They can guide you through specific stretching, strength training activities, and correcting your posture.
7. Hydration and a Healthy Diet
Whenever your muscle strain is not getting better, the first step is to take care of hydration and follow the best diet. This helps in improving the healing process internally.
8. Surgical Treatment
For complex muscle strain, make use of surgical procedures, such as skeletal traction and other surgical procedures.
Heal Quickly, Follow Healthy Path
Speeding up muscle recovery requires both rest and proper treatment. Make use of the right treatment prescribed by the doctor and avoid getting involved in stressful physical activities. Whether you’re suffering from muscle strain, slipped rib syndrome, or a strained calf muscle, early prevention can help you recover soon.
If you suddenly encounter a muscle strain, then get a quick diagnosis at our emergency services at Plano ER. If required, we can also refer you to the nearest orthopedic surgeon.
Frequently Asked Questions (FAQs)
1. Can a pulled chest muscle heal in 3 days?
Depending on the severity of the pulled chest muscle, it can heal accordingly. If the muscle strain is mild and did not cause much harm to the fibers, then it can heal within 3 days with proper care and therapy.
2. How can I speed up muscle strain recovery?
Once the lab testing is done and the exact area of the muscle strain is diagnosed, then relaxing the injured area, doing proper rest, following the doctor’s prescribed treatment, and performing the right therapy can help in speedy recovery.
3. How long does a muscle strain take to heal?
Depending upon the severity of the muscle strain, the injury can heal accordingly; a mild strain can take up to a few days, a moderate strain can take up to a few weeks, whereas a severe strain can take up to a few weeks to months.
4. How to speed up muscle strain recovery in the chest?
The best treatment is through Rice, Ice, Compression, and Elevation therapy. Moreover, for speedy recovery, focus on minor stretching and mild exercises.
