Dealing with Muscle Strains

   I advised a group of people last week on this topic.It seems there is a bit of trouble with how to deal with a muscle strain. This is a quick guide on what it is and how to begin the recovery process.

 First off, a strain is not a tear. Tearing a muscle is pretty simple to identify. There is internal bleeding so you can easily see what will look like bruising in the area of the injury. A tear and strain are generally caused the same way.

 A muscle strain is overstretching of the muscle. Typically, this is caused through deep stretching for short durations or heavy weight in the eccentric portion (think lowering the weight) of any exercise. Two things I would tell anyone to avoid is deep stretching classes such as seen in "hot" yoga and other forms that push the flexibility idea way too far. Second, is "supramaximal" weight training. If you don't have at least two years of solid weight training under your belt  avoid  this training. Even advanced weight lifters get totally avoidable injuries from this training style.

 Muscle strains will be painful and feel painful to the touch. Do not stretch a strain! It is a common mistake that will only lead to a minor injury becoming a real impairment. Strains are already stretched. Strains must be rested immediately. Make sure the position the muscle is placed in its resting position. You will need to know a little about human kinetics and anatomy. Most big muscles will require you laying down either on back (legs straight or bent), front, or side. Depends heavily on the site of the injury and how well you can be in a recovery position without causing issues to other muscles and joints. Also, it is a good idea to see your doctor.

 Next step will be recovery therapy for the area. Very smart to get a therapist for an assessment and program. Other than corrective measures, fitness training that effect the strain in any way will have to be eliminated. Stay away from "corrective" exercise programs using machines (which is a real bad idea). I know this is not a motivating thing to do (in fact it sucks) but it works. Unfortunately, when it comes to self inflicted injuries, "you made your bed, now you have to lay in it".