MUSCLE STRAINS (Muscle pull or tear)

What are muscle strains?

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn.

 Strains can happen in any muscle, but they’re most common in your
✅ lower back,
✅ neck,
✅ shoulder, and
✅ hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement of the part.

Mild-to-moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications.

 Severe strains or tears may require medical treatment.


SYMPTOMS

✅Sudden onset of pain
✅soreness
✅limited range of movement
✅bruising or discoloration
✅swelling
✅a "knotted-up" feeling
✅muscle spasms
✅stiffness
✅weakness

The symptoms of mild-to-moderate muscle strains usually go away within a few weeks.

 More severe strains may take months to heal.

CAUSES

✅not warming up properly before physical activity
✅poor flexibility
✅poor conditioning
✅overexertion and fatigue
✅Excess walking

Other causes:
✅slip or lose your footing
✅jump
✅run
✅throw something
✅lift something heavy
✅lift something while you’re in an awkward position
✅cold weather: This is because muscles are stiffer in lower temperatures.
 It’s important to take extra time to warm up in these conditions to prevent strains.
✅sports like rowing, tennis, golf, or baseball
✅holding your back or neck in an awkward position for long periods of time, such as when you work at a desk
✅poor posture

TREATMENT

✅ First aid for muscle strains
Most muscle strains can be successfully treated at home with rest, ice, compression, and elevation (RICE).

👉Rest
Avoid using your muscle for a few days, especially if movement causes an increase in pain.

👉Ice
Apply ice immediately after injuring your muscle. This will minimize swelling.

 Don’t put ice directly on your skin. Use an ice pack or wrap ice in a towel.

Keep the ice on your muscle for about 20 minutes.

Repeat every hour on the first day. For the next several days, apply ice every four hours.

👉Compression
To reduce swelling, wrap the affected area with an elastic bandage until swelling comes down.

Be careful not to wrap the area too tightly, as this can reduce your blood circulation.

👉 Elevation
Whenever possible, keep the injured muscle raised above the level of your heart.

✅ Other self-care methods include the following:

👉 Use an over-the-counter anti-inflammatory medication, such as ibuprofen.
This will help keep pain and swelling down.

👉 After three days, apply heat to the muscle several times a day. This will help bring blood circulation to the area for healing.

👉 Then Begin light stretching as soon as possible.

👉 When you return to normal activity, make sure to stretch and warm up before exercising. This will help increase blood flow to your muscles and decrease you risk of injury.

👉 You should make an effort to stay in shape. You’re less likely to suffer a strain if your muscles are strong and healthy.


WHEN TO SEE A DOCTOR

👉 The pain doesn’t subside after a week.
👉 You can't feel the injured area
👉 There’s blood coming from your injury.
👉 You can’t walk.
👉 You can’t move your arms or legs.

A physical examination and imaging tests, such as X-rays and MRI scans, can help your doctor determine the extent of your injury.

👉 If your muscle strain is severe, you may need medical attention.

Physical therapy may also be recommended.

In very severe cases, surgery may be required to repair the muscle.



HLF🌴