Muscle injuries make routine work difficult. This happens due to overstretched muscles, which is pretty common in people participating in strenuous physical activities, heavy lifting, sports, and other practices that put excess pressure on their muscles.
Commonly known as pulled muscles, muscle strains can take place in any part of your muscles, but the hamstrings and the back muscles are mostly affected. You can discuss your condition with the leading knee specialist in Thane to determine if it’s a mild or severe muscle injury. If your muscles are only overstretched without any tearing of the tissues, the doctor will recommend at-home treatment options. A severe muscle strain, however, required knee ligament surgery in Mumbai.
Muscle Strain Prevention Tips
Here are some other basic tips for preventing muscle strain.
- Jog and run slowly. Watch out for any obstacles on the way, as falling can lead to severe muscle injuries on your knees, hips, and back.
- Practice continuous movements
- Avoid sitting in one position for more than 1-2 hours
- Sit and stand in the correct posture with your back straight.
- Start a weight management plan, as obesity increases your risk of muscle injury.
- Avoid lifting heavy objects.
Muscle strains occur when you practice exercises or sports that involve sudden and swift movements. If you are involved in a profession that requires a lot of physical activity, consider doing warm-ups before starting work. Likewise, if you practice intense workout sessions, do not jump straight into weight lifting or high-intensity exercises.
Start with 15-20 minutes of warmup, for instance, stretching. This will prepare your body for more intense exercises. In addition, you should focus on improving your body’s flexibility. One of the reasons for muscle injuries, strains, and tearing is a lack of flexibility. Practice stretching, Yoga, and other light exercises at home to improve your flexibility. Remember, the more you work on your muscles, the more flexible they will get over time.
How to Treat Muscle Strains at Home
Muscle strains are preventable and treatable. Mild strains do not require invasive medical procedures. You will get relief from over-the-counter prescriptions. Applying ice packs on the injured area and gently massaging it at regular intervals will alleviate the pain and swelling. Your doctor will advise you to take plenty of rest, as resting promotes faster muscle healing. You may have to take a few days off work.
To ensure faster recovery, keep the injured muscles elevated (above your heart level) to regulate blood flow in that area and reduce pain. In some cases, the injured part is covered with a bandage to reduce swelling, although that might stop blood circulation to that area. It’s best to talk to your doctor to discuss the best treatment for muscle injuries. See a doctor immediately if:
- You see no relief in the pain and swelling in a week
- The injured site is numb
- The site is bleeding
- Your movements are severely restricted
- You can’t move your legs
The above preventive steps will help reduce the risk of muscle strains. Hope it helps.
