Hard sessions can result in damaged muscles or tendons. If you go to the gym daily or run or play sports occasionally, you still need to look after your sprains to ensure you stay active.
The blog looks into the main causes of strains that happen during exercise, what to expect from such injuries, the best treatment, signs you should visit a doctor, and useful tips to protect yourself from them. Find the best gym in Koh Phangan and start training.
The Prime Causes Behind Muscle Sprain Issues
An overstretched or torn muscle or tendon usually happens when we move suddenly, have not warmed up properly, use too much effort, have poor posture, or don’t get enough rest.
Sprains in the ankles appear after running or jumping, in the knees after squats and lunges, in the wrists while weightlifting or doing push-ups, and in the back because of improper weightlifting techniques. Understanding these hazards enables you to keep your body safe while you exercise.
How Can We Identify a Muscle Sprain Situation?
These are typical warnings of a muscle sprain: pain with movement, swelling, bruising, stiffness, and little muscle strength. Spraining the ankle can make you walk impressively awkward gait and find it difficult to put full weight on it. A basic sprain is usually treated within one or two weeks; however, if the tear is severe, further weeks may be required.
Focus on the Immediate Treatment
a. In the first 48 hours of a sprain, use R.I.C.E. to heal quickly by resting, icing the area for 15–20 minutes every two hours, binding it with a compression bandage, and placing it higher than your heart.
b. Avoid heat, drinking alcohol, running, and massage when you are recovering, as these can slow your healing.
How to Achieve Long-Term Recovery?
After the stabbing pain and swelling disappear, you can use some motion to aid your recovery.
- Start by gently stretching to make your body more flexible and help with your range of motion.
- You can maintain your fitness by swimming or cycling, which does not put pressure on the damaged area. Look for a place to get Muay Thai training in Koh Phangan.
- Getting advice from a physical therapist can help you use exercises to repair muscle loss.
- Using a foam roll can ease tight, sore muscles, as well as support stronger blood flow in the injury. Follow a slow path of recovery to prevent further damage to your joints.
Getting Professional Help
If your pain doesn’t improve after two weeks, you suffer from numbness or severe swelling, you hear a pop at the time of injury, or the joint doesn’t move right, make an appointment with a doctor or physiotherapist. If the injury seems severe, an MRI or X-ray may be used to find any fractures or damage to the ligaments. Sometimes, physical therapy is required, and very rarely, surgery is used for severe muscle areas that tear all the way through. Talk to an expert if the situation is really bad.