How to Treat Muscle Strains or Tears 

I appreciate that!

Exactly

It's because most of us dont have much of an attention span le

​@@SportsInjuryPhysio I injury muscle leg whith knife 🗡️ for 4years and still I don't run what caused that even when I play football I don't run and rabtured so painfull whith me I close to play tell me what can I do

You're welcome!

RU-vid is a Godsend. It's saved me thousands in home repair and improvements and car repair. Even saved my life once when I had pneumonia and my antibiotics weren't working

You good after a month?

are you good after one month?

My man are you alive after one month?

I've had something similar to what you describe as discomfort but it's been sort of inconsistent

@@Siouxthenation It gets better over time

Ay no hate but u wrote an whole s.a 😂 no hate

same

I didn’t pull an adductor but I pulled an erector spinae muscle in my low back. This video is very informative on the recovery process. Are you better?

Great to hear!

hi,can I aski if it has recovered now after he didn't rest,I had very minor aches from from a bike injury but kept working with but now I'm experiencing pins and needles in my hands after damaging my shoulder

@@davidanslow4294 He did end up resting for a full 5or6 weeks (i cant remember now) he worked with an athletic trainer and was able to speed up his recovery by riding an exercise bike, in a very specific way so he was not engaging his calf muscle, but it generated lots of blood flow and really helped him stay up on his cardio while resting. Also, when he returned to activity he had muscle spasm issues which was a bit confusing and made it a little hard to figure out if he had re-injured his leg. Fortunately I was able to talk to an acupuncturist friend and another friend who is a doctor and figured out what was happening. Pins and Needles in your hands from a shoulder injury sounds like a pinched nerve or nerve damage. I think this can also be from swelling. Not sure if that relates at all to torn or strained muscles.

How’s it going?

Glad it was helpful!

Thanks for sharing!

Thanks, and good luck with your recovery!

Gratitude. Thanks a bunch for sharing

we’re you able to heal

@@lokomotive28 yes. There is no longer pain. I haven't yet resumed workouts and running though I have been walking a lot.. and I hope it should be okay by now to restart strenuous activities soon. Thanks for asking. Cheers

@@synergiesunlimitedforum7415 hey thank you for responding , did you use ice?

Yes I used: ice. I also got an deep tissue massage. I soaked legs in hot water with sea salt I rested a lot. . Also did alternate hot & cold water pour on the affected area. All of it helped.

Glad it was helpful!

My pleasure!

Very welcome

I'm glad you found the video useful. If you ever wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

How did you healed ? I have also injured my pectoral minor

i strained mine have you learned anything about healing it?@@rajeevsinghal6439

Very welcome

Good luck with your recovery!

Glad you found it helpful!

Thanks 👍

You are welcome, and good luck with your recovery!

Damn.. are you better now??

I think you should have added more meat and maybe liver but anyway how are you now bro??

How are you doing now?

Actually our backs are made up of bones that are connected with extremely strong ligaments and then lots of different muscles. You have small muscles that run from each vertebrae to the next and stabilizes the back. Then you have several large muscles that are located in your back. Just like with the rest of your body, you can strain a muscle, ligament or joint in your back. Muscle strains in the back can hurt a lot. It can take 4 weeks sometimes to see any real improvement and then 6 to 12 to recover fully. Best of luck with your recovery.

Same lol

Please do!

Best of luck!

at least you thought eating rice. i read it and said “wow maybe rice dies fix everything” and thought i had to dip my calf in rice

@@jesusguzman1323 Haha 😂

How did you elevate it?

Same here.im 63 hurts

If it is a recurring injury, I would usually take a good 12 weeks to properly strengthen it and also use the last 4 weeks of that time to slowly ease back into running and sprinting and changing direction etc.

Similar exercises to this video for gluteal tendinopathy: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-1UDZ9sEoR1Q.html

If the current level you are training at feels 100% fine, then increase the weights only very slightly for the next session and do fewer repetitions for the first session - so you test the new weight with very easy session. Then you build the reps of that weight up. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/services

Ice is one of those things where I feel the baby is being thrown out with the bathwater. Instead of having a nuanced approach people are turning against it and there really isn't overly strong evidence to support a view of using no ice. I am yet to find any studies where they actually test how the use of ice vs. no ice affect recovery in real people - not just theoretical work based on lab studies that doesn't present what happens in the real world. It's like with passive stretching - where people were shouting about how bad it is for you etc. and then researchers started doing better trials that actually represented what athletes do in practice (passive stretches followed by active) and found that it had no negative effects if you use it like that. So far, what we know is that regular cooling after strength training may attenuated your strength gains. But again, post workout cooling has a place depending on the situation - if you are looking to recover a bit more quickly before doing your next event (so strength gains are not your priority) then it is something to use. Instances where I still advise ice for injuries include: 1. Immediately after injury to help stop bleeding - this is not wack it on and leave it there - it is for 10 minutes - at this point there is no inflammatory reaction yet so it does not have an impact on that. But what it does is stop the internal bleeding to limit secondary injury due to increased pressure from excessive swelling and bleeding. It also slows the metabolism of the cells, so if they are starved of oxygen due to the increased pressure from lots of internal bleeding (especially if it is inside muscle sheath) then they are less likely to die. 2. If someone is experiencing high levels of pain - ice, for me is always a better choice than medication because it doesn't affect the system for as long and does not have any nasty side effects. Again, it is not meant to be used excessive but rather in short bursts and only as needed. 3. If someone has excessive swelling - in my opinion the negative effect from excessive swelling on the tissue outweighs any negative effect of ice applied for short periods to help reduce it.

Hi Christine - yes, this can be normal if you've not strengthened it properly. If you strengthen it before going back to running it should handle it better. If you wanted help with your rehab and an exercise plan, this is something that our team of physios can help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

@@SportsInjuryPhysio i'll make a zoom appointment.. thanks!

Can you share your rehab plan ? I'm in a similar situation

Yes, ease right back and treat it as a new injury. Gauge what it can do at this moment and time and try not to dwell on what you could do before. You will get there but you have to go slowly and be patient. Good luck!

It really depends on your specific case so it is best to ask the person who has assessed you.

​@@SportsInjuryPhysiohey i am suffering from mild abdominal rectus muscle tear can you please tell apart from rest what things i can do to speed up my recovery

Should be about 6 weeks.

Glad it was helpful!

I have one on my side too are you okay if you are I need some tips

It really depends on what is wrong with your knee - it may be a normal recovery time depending on what you've actually injured in/or around the knee. I discuss how to distinguish between the main types of knee injuries in this video: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-TIQfC7Wgb_s.html If you wanted help figuring this out a rehab plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com

@@SportsInjuryPhysio thank you, appreciate the response.

It depends on what muscle it is and where it happened - best to ask the doctor in charge of your care since they will have better insights into your situation

dont exercise, hope this helped

You will only see bruising if it tore very superficially and the blood is able to come to the surface. Even severe grade 2 tears won't show bruising if they are deep or if the blood is contained within the sheath that surrounds the muscle. Muscle tears are classed according to loss of strength. With a grad1 one you have minimal discomfort and pretty much full strength. With grade 2 you have some loss of strenght + pain when you try to stretch the muscles + pain when you try and contract against resistance - how much pain will depend on how severe your grade 2 is.

It does but you have to also do strengthening exercises to help it grow strong again - starting with very gentle things and increasing intensity as it heals.

TENS can be useful - I don't know if EMS is perhaps a bit early. This video may also give you some ideas about AC joint injuries ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-eegEgaur-rc.html

When you sprain a back, you often also injure some of the little joints and the spasms you experience is often an attempt of the body to just splint the area. It can be dependent on what you do and what positions you are taking it into. Perhaps you should consult a physio who can give you advice on what exercises and movements to do or avoid.

It can help reduce pain, but it doesn't really help with healing.

They don't offer much other than a bit of symptomatic relief. But be careful of using heat in the first 3 to 5 days as it may increase internal bleeding and swelling.

You can find advice about diagnosing different types of muscle tears in this playlist: ru-vid.com/group/PLkRW4ITRa6bCliNVttUy1V1RZazLHYs1O&si=1cfqstqA666jpUH5

I can't really advise on what to do because it doesn't sound like a normal strain injury. When you strain a muscle, the pain sets in immediately - it doesn't take 10 days to start. Best to get it checked by a physiotherapist.

I assume you're referring to a massage gun. Here's our video on that: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-tA99gl-72Ac.html

That is too broad a question - it needs more context

Not really - you need to test the affected muscle and I am not even sure what it is that you have torn from what you describe. One also need to look at the anatomy and make sure the tendon isn't affected.

Yes it does - this tells treatment ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wHKczc_jfFU.html

It can be used for any soft tissue assessments of ligaments, tendons and muscles.

Yes - it can

It sounds like you are talking about draining a hematoma but I'm not sure what you are asking.

It really depends on what you are doing. Low load exercises can be done daily but once it transitions into proper strength training, then usually only 2 or 3 times a week with at least one rest day between sessions. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com/

My right calf (strained side) has also been a bit swollen for like a year compared to the left. Will that go away if it’s properly strengthened?

Could you advise on this please

You need to speak with your doctor because the cause of the rhabdomyolysis is significant and this is not something that you should take advice on from anyone who has not done a full assessment of you. Your situation needs more careful attention than for someone who has just injured themselves with a simple sports injury.

It does but you have to also do strengthening exercises to help it grow strong again - starting with very gentle things and increasing intensity as it heals.

You usually start rehab after about 2 days but it has to be gentle exercise and correctly chosen for the person's specific case.

I don't know - usually syringe

It depends on what is going on - if the pain is more over the side or into the glute muscles then it may be gluteal tendinopathy in which case this video can help: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-Ca94XHIooI4.html But if the pain is more around the sit-bone then it may be high hamstring tendinopathy in case this playlist may be of use: ru-vid.com/group/PLkRW4ITRa6bCsSsh_kcF8gX6pPUXFYZkU

Hi shreya, We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/