During the holidays, you may have been wonderfully active with friends or family. Cosy activities like decorating the Christmas tree and other winter activities provided plenty of exercise. Have you been a little too enthusiastically active? If so, you may have strained your muscle and disrupted your holidays in the process. To avoid this in the future, read this blog.
What is a pulled muscle?
A pulled muscle occurs when muscle fibres are overstretched or slightly damaged. This often happens due to sudden movements, overexertion or insufficient warm-up. The most common symptoms are pain, stiffness, slight swelling, bruising and loss of strength. Although a strained muscle can be annoying, with proper care you can usually recover quickly.
Tackling a pulled muscle yourself
With a sprained muscle, it is important to take quick action to prevent further damage. These steps will help you relieve pain and promote recovery:
Rest: Immediately stop the activity that caused the injury. Give your muscle enough rest to recover and avoid overuse.
Cooling: Apply a cold pack or ice (wrapped in a cloth) to the injured muscle to reduce swelling and pain.
Compression: Use a pressure bandage to support the muscle and reduce swelling. Make sure the bandage is tight, but not too tight.
Increase: Keep the injured body part higher than the heart to reduce fluid accumulation.
Pain relief: Consider paracetamol or ibuprofen for severe pain. Consult a doctor if in doubt about medication.
Work on your recovery
Once the first few days are over, you can further support recovery with these strategies:
Light movement
Keep moving, even if it feels uncomfortable. Sitting completely still can cause your muscles to become stiffer. Perform simple exercises, such as light stretching. It doesn't have to be complicated, as long as you listen carefully to your body. Stop immediately if a movement hurts.
Applying heat
After two days, heat can help relax your muscles and promote recovery. For example, you can use a heat pillow, take a hot shower or a bath. This will improve blood flow, allowing your muscles to recover faster. Just make sure the heat is not too hot to protect your skin.
Hydration and nutrition
Your body needs the right fuel to recover properly. Drink plenty of water to drain waste products and support the recovery process. In addition, make sure you eat foods high in protein, such as chicken, fish, nuts or beans. Proteins help your muscles become stronger and healthier.
Physiotherapy
If the symptoms persist, a physiotherapist can be of great help. With expert guidance, you will learn which exercises are suitable to speed up your recovery. The physiotherapist may also apply massages to relieve pain and make muscles supple. In addition, you will be given advice to prevent the same injury from recurring. So you can recover responsibly and be active again soon!
How do you prevent a pulled muscle?
Preventing injury starts with proper preparation and attention to your body. A warm-up is essential to prepare your muscles for exercise as it stimulates blood flow and makes your muscles more flexible. Regular strength training helps make your muscles stronger, making them less prone to injury. In addition, it is important to always pay attention to your posture and movement, especially with heavy or repetitive efforts such as lifting Christmas decorations. Finally, it is important to listen to your body. Take a break when you feel pain or notice that your muscles are getting tired, so you can avoid overexertion and injuries.
Take good care of your muscles and recover quickly
With the right care and attention, you can quickly recover from a strained muscle and reduce discomfort. The most important thing is to listen to your body, get enough rest and seek professional help where necessary.
Do you have questions about your recovery or want to know how physiotherapy can help you?
Feel free to take contact with us by emailing info@friskfysio.nl or by calling 085-5000333. Our therapists are ready to support you and work together for a speedy recovery. So you will soon be back in top shape for everything you love to do!
