A strained or torn muscle is every runner’s nightmare. Muscles are vital “heroes” of our bodies. They are silently enabling every movement we make, from the smallest twitch to the most vigorous activity. However, these resilient fibers are often exposed to injuries. One of the most common injuries that individuals encounter is a strained or torn muscle. Understanding the causes, proper treatment, and recovery methods for such injuries is paramount for both advanced runners and beginners.
It is important to identify the warning signs of a strained muscle and further implement effective rehabilitation techniques.
First, lets find answers to the following questions:
- What are the most common causes of muscle injuries?
- What does effective treatment look like?
- How long does it take to get back to running?
- The answers of these are vital questions we try to find hereunder.
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Common injuries
The most common muscle injuries experienced by runners are strains or tears in the hamstrings and calf muscles.
Causes of muscle injuries
Muscles in the human body are made up of muscle fibers that are under constant muscle tension no matter if you’re running, working out or eating. In every situation, the tension is different. Simply explained, If the tension on this fiber exceeds the maximum limit, the muscle will over-contract or tighten and injury will occur.
The most common causes include the following:
- Long-term muscle overload and fatigue;
- Inadequate muscle load (some muscle groups are overworked, others are weakened);
- Underestimation of muscle pain;
- Insufficient warm-up before training or running;
- Mineral deficiency;
- Bad recovery;
- Stretching vs tearing a muscle
- Pain, swelling and inability to continue activity.
Muscle injuries are unfortunately common for athletes but can also occur during normal activities such as walking or sleeping.
Differences between a muscle strain, a partial tear, and a complete muscle tear
A stretched muscle
In the case of a stretch, the muscle fibers are stretched with excessive tension, accompanied by pain. Then comes withdrawal and stiffness. Afterwards, you may continue to feel the tension in the affected area for several days, and it is advisable to limit physical activity for about a week until the tension has completely subsided. However, this is not a serious injury.
Rupture of a muscle
A tear or complete tear of a muscle is more serious and painful. Muscle fibers are stretched beyond their elastic limit and small or larger tears occur. A complete tear of the fibers and the entire muscle can also occur. It is called a tear. Immediately there is a sharp pain at the place of injury and the inability to continue running. It is important to move and manipulate the inflamed area as much as possible at the time of injury. After a while, you may also feel swelling, hematoma, stiffness, or pain when you touch it. The most common causes are prolonged overuse, fatigue, or insufficient recovery.
Risk of injury to thigh and calf muscles
These are the muscle groups that are most stressed when running. The two muscle groups, quadriceps and calf muscles work continuously and together when you run – whether uphill, downhill or on flat ground. Therefore, they are at the greatest risk of injury. If a fiber breaks, it will cause pain and other discomfort in the first place.
What should be done in such a case?
Tearing of the thigh and calf muscles
Torn hamstring or calf muscle has a major impact on a runner’s life. Due to the size of these muscles, treatment takes an average of 4-6 weeks. However, the exact procedure and duration must be prescribed by a doctor, who will determine the severity and extent of the injury by X-ray or sonogram.
Basically the treatment consists of resting. The human body is ingenious and can repair and heal torn muscle fibers. At this point, the hardest thing for athletes and runners is to mentally accept the diagnosis. Rest and rest are crucial for muscle healing.
How to speed up muscle healing?
As mentioned, the most important in the process of treatment in case of a strained or torn muscle are rest, time for the muscle to heal and early rehabilitation. If you want to help with healing, you can also include other supportive tools like Icing and elevating the limb incase the leg is swollen. Apply ice only for 15 – 20 minutes and repeat several times a day.
Shock wave and magnetotherapy
These are painless methods that restore the formation of cells and new tissues and accelerate the healing process.
Kinesio taping
Kinesio taping is ppoular among runners and athletes. They help relieve muscle tension and pain, improve stability and also promote the effect of physical therapy.
A balanced and nutrient-rich diet
The body needs a lot of energy during the healing process. Focus on getting all the macronutrients – protein, carbs, fat and plenty of water. Sufficient vitamins – Vitamin D, C, magnesium, calcium, good quality fish oil and turmeric are effective.
Quality sleep
During sleep, the body has enough time for cell regeneration and renewal.
Gels and Ointments
You can smear or gently massage the affected area with warmed ointments.
How to prevent muscle injuries?
Prevention itself is also very important. A strained or torn muscle is usually the result of some neglected activity in the past. This can be, for example, overload, muscle weakness, fatigue, or muscle imbalance.
Recovery and rehabilitation after injury
After the rest regime comes rehabilitation and gradual loading of the limb. Limited mobility and inactivity of the limb will cause a deterioration in mobility and also a loss of muscle mass. So, focus on strengthening the weakened muscle parts and restoring proper movement patterns.
A physical therapist or orthopedist can help you overcome an injury of a strained or torn muscle. It is important not to underestimate rehabilitation, not to rush it, to exercise systematically and to support it with good sleep, diet and vitamins.
Home Remedies for Muscle Injuries
Home remedies are not recommended for muscle cramps or muscle strains. A tear is a serious injury and if not treated properly can lead to chronic problems down the road. You can rub the sore muscles with lavender oil for a temporary pain relief. Specialized medical assistance is always the better choice.
Returning to running after injury
I’m sure you’re wondering when you can put on your running sneakers again. Prepare for physical as well as mental work with a lot of patience. In the early stages, focus on muscle recovery instead of running. Weakened muscles must gradually get used to the load again. Include systematic strength training, mobility exercises and work on restoring basic movement patterns – walking, standing, sitting, etc.
In Short
Have in mind the trio of strength + stability + mobility when gradually load the muscles. Consult a physiotherapist, trainer and doctor in case of strain or torn muscle injuries. If you overdo the start, the injury can return in a much more serious form. Injuries are an unpleasant phase of our lives, but despite all the pain, they have their positive sides. Thanks to this experience, you will learn to listen to your body, recover and train in a smart and conscious way.
