Working out has many health benefits. On the other hand, it also means exceeding possibilities. Occasionally, physical exercise may also be accompanied by pain. However, this is not an inseparable association, and it shouldn’t be. For our own safety, we should learn to listen to your body’s signals and recognize them correctly. What does muscle strain mean and what kind of pain accompanies it?
Listening to our body
Pain related to physical exercise can come in different forms. It is often associated with e.g. the presence of lactic acid in the Muscles during exercise, and the resulting micro damages afterward. Their regeneration requires several dozen hours, but it does not significantly affect our daily ability to function.
However, keep in mind that ignoring the pain, “because it must be so”, is dangerous as it can lead to overtraining, overstraining or exercising despite a serious injury. The consequence of this is the need to stop training for a period of recovery or having to stop training altogether. If pain indicate a strained muscle – stay at home.
What leads to a strained muscle?
Muscle strain is a common occurrence. It happens as a result of excessive muscle overload, without firstly preparing the muscle for strenuous activity. Often, muscle strain is caused by a lack of warm-up Before physical activity. Weak muscles are the most prone to injuries, which is why you cannot skip strengthening exercises and stretching post-training.
Care should be taken to properly prepare muscles for activity. It also means adapting them after a period of rest. Even if we return to the gym rested after a holiday, this does not release us from the obligation to comply with Safety rules. Let’s not allow excessive ambition to make us catch up on everything within one day. Regeneration is part of a training plan; it doesn’t mean being lazy. These concepts should not be confused.
In addition, muscle strain involves tearing – usually at the point where the Muscle joins the connective tissue of the tendon – about 5% of muscle fibers. If this proportion was higher, we would have to deal with a condition called tearing.
How to treat muscle strain?
To deal with the injury, first stop the activity that caused the strain, so as not to make matters worse. The pain can be severe and will be repeated when you make specific movements that involve the affected muscle. We should be able to associate that a particular maneuver with our body causes pain sensations. You should limit these specific movements. Symptoms usually disappear after 1-2 days. Do not immediately return to physical activity. Rest is very important, and activity should be reintroduced gradually so that the injury does not reoccur. If the pain persists, it is necessary to consult a doctor or physiotherapist.
Compresses can be prepared by wrapping ice cubes in a piece of cloth, to prevent the ice from directly touching the skin. They should be applied for about 20 minutes. After a short break, this can be repeated until we feel noticeable Pain relief. The next day, it’s a good idea to apply alternating cold and warm compresses. If the pain is extremely troublesome, you can take painkillers and anti-inflammatory drugs, although it’s better not to overdo it. The whole rest period should last about 3 days so that the muscle has enough time to heal.