An active life is a healthy life. While sore muscles can be expected after a quality workout, you might overexert your body and experience fatigue and joint pain. Muscle injuries are common amongst professional athletes, and account for up to 55% of physical injuries(1). It can also happen to almost anyone at some point in their lives.
Fortunately, a muscle injury such as a minor sprain can be easily treated. Home remedies and some types of medication often do the trick. Most of the time, they go away after a nominal period of time. If it becomes too painful or does not heal properly, it’s best to seek medical attention.
Causes of Muscle Injury
A muscle sprain usually occurs when there is a stretch and/or tear in a ligament, the tissue connecting two bones in a joint. Muscles and tendons contain special receptors that are sensitive to tension and pressure(2). Soft contractions are used to resist overstretching. However, sudden twists or jolts that force the body out of its normal position can cause trauma to these tissues, resulting in a tear or rupture of the fibres.
The most common type of sprain is a sprained ankle(3). Imagine a runner who goes over a hurdle, catches his foot and ends up twisting his ankle. But not all cases are caused by sports activities. A muscle sprain can also be due to the following:
- Lifting heavy objects
- Exercise, especially if you force your body to do strenuous activities quickly
- Accidents, such as slipping or falling
- Prolonged repetitive motion
- Improper posture
Symptoms of Muscle Injury
A muscle sprain should not be confused with a muscle strain. The latter is also the result of a stretch or tear, but affects a muscle or tendon instead. A tendon links muscle to the bone. Both share the same symptoms which include:
- Swelling or bruising
- Reduced range of motion
- Muscle spasm
- Pain and tenderness around the affected area
The severity of a muscle injury can be determined by how much strength and function a person loses. Moreover, this will also provide an estimate as to how long the recovery process will take.
First Aid
When dealing with sprains, the goal is to decrease pain and swelling, and to avoid further damage to the ligament. A great way to effectively manage muscle injuries and sprains is to apply ointment on the affected area. If symptoms persist within the next 24 hours, see a doctor right away.
Prevention
Even if you’re not an athlete, muscle injuries such as sprains can happen to you. Fortunately, there are things you can do to minimise your risk of sustaining these type of injuries. Prevention tips include:
- Warm Up: Often neglected but very important, warming up conditions the body before any type of physical activity. For example, stretching helps to loosen the muscles and help you to avoid injuries(4).
- Eat Healthy: Eating a well-balanced diet nourishes your muscles, making them healthy and strong.
- Wear proper footwear: To prevent ankle sprains, for example, make sure that your shoes are of the right fit. There’s a high chance you might slip or fall if you’re wearing shoes that are either too big or small for you.
- Get Moving: This is especially helpful for those who are overweight. The key is to make sure that the quality of your muscles don’t decline so it’s best to keep an active lifestyle.
- Know Your Limits: Listen to what your body tells you. While a quality workout is always good, don’t go overboard. You might be pushing your body to a point that it can no longer tolerate the pressure. This could result in muscle injury and sprains.
Muscle injuries such as sprains are not uncommon. Mild cases usually last for a few weeks and can easily be treated with at-home care. While this type of injury is prevalent among athletes, anyone can still be at risk. The key is to regularly condition your body according to the physical requirements of an activity.
References :
- Muscle Injuries: A Brief Guide to Classification and Management (2014). Retrieved Sep 9, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4592039/
- Anatomy & Physiology, 13.1 (n.d.). Retrieved Sep 9, 2020 from https://open.oregonstate.education/aandp/chapter/13-1-sensory-receptors/
- Assessment of the Injured Ankle in the Athlete (2002). Retrieved Sep 9, 2020 from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164372/
- Sprains (n.d). Retrieved Sep 9, 2020 from https://www.mayoclinic.org/diseases-conditions/sprains/symptoms-causes/syc-20377938
