How is a muscle strain diagnosis
How To Recover From A Pulled Muscle
how's it going everyone my name is AJ
and today I'm going to answer a health
question nobody likes to have their work
in it's cut short or put on hold for
days weeks even months over a pulled
muscle so if you did tweak your bicep
back shoulder hamstring or any muscle
for that matter what is the fastest way
to get it feeling back to normal I'm
going to answer this question based on
clinical relevance and what science has
shown if you are interested to see where
I pulled my information from feel free
to check out the description below and
without further delay let's get started
before I tell you exactly what to do it
is very important to determine how badly
you pulled this muscle muscle pulls or
strains are grouped into four different
grades based on their severity a 2012
article published out of the british
journal of sports medicine developed a
comprehensive muscle injury
classification outlining various types
and subtypes of muscle strain injury
based on this chart if you are
experiencing any of the symptoms from
muscle strain grade 3a or higher you
need to either see a physiotherapist or
go to the emergency room you've probably
done some serious damage to your muscle
which is beyond what myself or dr.
Google can help you with if however you
are confident that your muscle pull is
not as severe as grade 3 let's proceed
to the appropriate stats step 1 rest the
muscle stop whatever activity you are
doing and try to immobilize the injured
area do not try and lift weights again
do not go back on the sports field do
not pass go do not collect $200 it is
critical that you do everything you can
to prevent further tears inflammation
or damage if you don't spend enough time
resting the injured area you will end up
doing more damage down the road which
will in turn slow down your recovery
step 2 apply ice and pressure once you
have immobilized the muscle find
something cold and apply it to the area
this could be an ice pack frozen peas or
whatever you can get your hands on the
goal is to reduce bleeding and
inflammation of the injured muscle which
will in turn reduce swelling and pain
apply ice for ten minutes two to three
times a day for up to seven days or
until the swelling stops step 3 hydrate
one of the big reasons why your muscles
cramp up or get pulled is because they
aren't getting enough water drinking
extra water will not only help speed up
the recovery process but prevent future
muscle strains as well step 4 low
intensity movement after a day or two
when the pain and swelling has started
to settle it's time to get that muscle
moving again start by doing short
sessions of very low intensity cardio
gentle calisthenics and static stretches
doing so will help elongate scar tissue
in the muscle and stimulate the nervous
system so that the healing process can
be accelerated aim for about five
minutes of each session two to three
times a day for a few days
step 5 apply heat now that the swelling
is stopped it is important to keep the
muscle warm and loose just like warming
up before a workout prevents injury the
same idea applies for muscle strain
therapy applying heat will increase
blood flow to the area help with pain
relief and restore some of the range of
motion you had lost after the injury try
to apply heat for 10 to 20 minutes twice
a day for the best results step 6
progressive muscle contraction when the
pain is all but gone it is now time to
perform isometric contractions of the
muscle progressing to multi-plane
dynamic loading we are trying to restore
total range of motion and strength by
increasing blood flow and stimulating
the nerves innervating the muscle
perform these types of movement
accompanied with a dynamic warmup until
the pain is all but gone and you feel
like your strength has returned to
normal if you guys enjoyed this video be
sure to like it share it with your
friends and subscribe in any case thank
you all so much for watching and stay
strong
