Muscle injury can happen due to a muscle strain. This happens when you overstretch your muscles. This happens mainly due to weakness, not using your muscle properly, or abuse. Strain can occur in any part of the muscle gatherings.

The most common muscle strain parts are the lower back, neck, shoulders and, hamstring. Muscle strain can tear your muscle. This can harm little veins.

Muscle Strain can cause a lot of pain and cutoff development. Moderate strains can be treated at home. Serious strains require a specialist’s guidance.

Muscle Strain Symptoms

Muscle strains can cause a variety of uncomfortable symptoms, including:

• Bruising

• Muscle cramps

• Difficulty moving the muscle

• Muscle spasms

• Muscle weakness

• Pain, which usually worsens with movement

• Swelling

A person may also hear an audible snapping or popping when the muscle strains.

Muscle Strain Causes

A muscle strain occurs when your muscle tears suddenly. Such tears happen due to either injuries or trauma. This can be due to:

• Not warming up properly before physical activity

• Poor flexibility

• Poor conditioning

• Overexertion and fatigue

Many people assume that heavy exercises and high-intensity workouts cause muscle strains. Strains can occur from walking also. An acute strain can happen when you:

• Slip

• Jump

• Run

• Throw something

• Lift something very heavy

• Lift something while in an awkward or uncomfortable position

Acute muscle strains are common in cold weather as muscles are stiff in lower temperatures. That is why it is always suggested to warm up before doing anything strenuous. Chronic muscle strains are due to:

• Sports like rowing, tennis, golf, or baseball since they require a lot of hand movements

• Holding your back or neck in an awkward position for long periods of time, such as when you work at a desk.

• Poor posture

Best Home Remedy for a Muscle Strain or Pain

1. RICE Method

RICE is an acronym of treatment for muscle strain, tendon, or ligament. This method is recommended mainly for soft tissue injuries. RICE stands for:

Rest

Do not use your muscle for a few days when movement causes an increase in pain. Also, note that not using your muscle can cause weak muscles. So it is advised to use your muscle very lightly. After few days, slowly start using the affected muscles. But do not overdo.

Ice

Applying ice to the injured muscle will minimize swelling. Never put ice directly on your skin. Use an ice pack or wrap ice in a towel. Keep the ice on your muscle for about 20-30 minutes. Repeat it as much as can. For the next several days, apply ice every four hours.

Compression

To reduce swelling, wrap the affected area with an elastic bandage until you see a decrease in swelling. Do not wrap the bandage too tightly. This can reduce your blood circulation.

Elevation

Keeping the area raised above the level of the heart can help reduce swelling.

Self Care for Muscle Strain

• Apply heat to the muscle several times a day after 2-3 days. This will help with blood circulation thereby healing it faster

• Do not rest your muscle for too long. This can cause stiffness and weakness. Begin light stretching as soon as possible. You can slowly increase your activities.

•Warm ups and stretches should be compulsory after you have healed. This will help increase blood flow to your muscles and decrease your risk of injury.

• Try to stay fit always

12 Best Nutritional Remedies for Muscle Strain

1. Protein-Rich Foods

Protein is the basic component for muscle and many tissues. Muscle strain generally reduces strength and muscle mass. So, it is advised to increase your protein intake. Not only this, a good protein diet may help prevent increased inflammation which can slow down your healing process. Increasing your protein intake after you have healed and started training can help rebuild lost muscles. Make sure to include protein-rich foods like meat, tofu, fish, poultry, beans, green peas, nuts or seeds in your daily diet. Studies also suggest that eating a protein-rich snack before sleeping may help accelerate your body’s muscle-building process while you sleep.

2. Fiber-Rich Foods

Since you are in the resting periods during muscle strain or injury, you tend to gain unwanted body fat. That’s why it is important to eat in moderation during this period. Best way to keep your calorie intake in check is by consuming a high-fiber diet. Along with this, consume protein rich food which will help you eat less making you full in a short time. Some fiber-rich foods are vegetables, fruits, legumes and whole grains. Apart from being rich in fiber, these foods are loaded with other nutrients essential for your recovery.

3. Vitamin C

Vitamin C is necessary for making collagen. Collagen is a vital nutrient for building muscles and recovery. By the time we hit 25, our collagen levels start reducing. This means your healing time increases after that age. So, getting enough vitamin C from your diet is important for the body to rebuild tissues after an injury. Vitamin C has antioxidant and anti-inflammatory properties. It accelerates your healing process by preventing increased inflammation. Vitamin C is found in citrus fruits, red and yellow bell peppers, dark leafy greens, broccoli, tomatoes, mango, kiwi, berries and papaya.

4. Omega-3 Fatty Acids

Muscle Strain and injury lead to inflammation. If the inflammation remains for a long time, it may slow down your healing process. Eating enough omega 3 fats will help in shortening the recovery process. Omega 3 is generally found in foods such as fish, algae, walnuts, flax-seeds, and chia seeds. Research says that having lots of omega-3 fats from supplements may reduce your body’s ability to regain muscle mass once you return to training. Therefore, it is better to increase your omega-3 intake from foods rather than supplements.

5. Zinc-Rich Foods

Not having enough nutrients in your body can slow down your recovery process. Zinc is one nutrient made up of enzymes and proteins. It is needed for wound healing, repairing tissues, and growth. So, consuming zinc-rich foods such as meat, fish, pulses, seeds, nuts, and whole grains may help you recover more effectively from an injury. Getting enough zinc from your diet is important.

6. Vitamin D & Calcium-Rich Foods

You must be hearing how important calcium is from your childhood. Calcium is essential for good bone and teeth health. During recovery, it is very important to include calcium in your diet. Some Calcium-rich foods are dairy products, green leafy veegtables, sardines, broccoli, ladies finger, almonds, seaweed, and calcium-fortified tofu and plant milk.

Vitamin D is very important for calcium absorption. Soaking yourself in sun is a good way to improve healing process.Together with calcium, it plays a role in recovering from a injury.

7. Magnesium

Magnesium is required for the flexibility of muscles. If you don’t have enough magnesium in your body, your muscles cannot relax which will give rise to muscle cramps. Magnesium is found in almonds, potato skins, cashews, brown rice, kidney beans, black-eyed peas, peanuts, lentils, and milk.

8. Silicon

Silica is vital during the formation of bones. They help in rebuilding your joints. Best sources of Silica include cereals, whole grains, carrots, and beans.

9. Vitamins K1 and K2

Vitamin K is important for blood clotting problems and reversing blood thinning. Vitamins K1 and K2 help improve bone strength. Best sources of Vitamin K1 and K2 include leafy greens, Brussels sprouts, prunes, fermented foods, organ meats, egg yolks, and organic dairy products.

10. Arginine

It is an essential amino acid required to heal your wound. Studies have shown that they can quicken the healing process. Arginine becomes important during physical stress hence it is better to increase your intake of Arginine during this period.

Best sources of Arginine include Spirulina, spinach, Turkey, organic dairy products.

11. Inositol

Inositol helps improve calcium absorption in bones. Found in cantaloupe, grapefruit, oranges, and prunes.

12. Glucosamine

This compound is found in connective tissues and healthy joints. It is important for tissue repair and growth. You must have heard this in supplement form for arthritis and osteoarthritis treatment. Studies have also found that Glucosamine can help to speed the healing process by improving mobility in joint injuries.

When to Consult a Doctor?

For mild to moderate strains, home treatment should be enough. Seek medical attention if any of the following happens:

• The pain does not subside after a week.

• The injured area is numb.

• Blood coming from your injury.

• Cannot walk.

• Cannot move your arms or legs.

Takeaway

Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary. Many elements play a role when it comes to recovering from a sports injury or muscle strain. One factor you can control is the nutrients you provide your body.

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