In the middle of a sprint, your hamstrings pinch, the muscle tightens, and you have to stop your run. A muscle strain happens in a similar way. Find out what measures help after a strain and what you should definitely not do.
If we expose ourselves to unusually high loads during sports or do not warm up enough, our muscles often let us feel this: a strain occurs, one of the most common sports injuries of all.
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What is a muscle strain?
If the muscles are overstretched suddenly or under high tension, as is the case, for example, with sprinting or sports with many changes of direction, small tears develop in the muscle fibers. As a result, there is a sudden, pulling pain and the muscle hardens , so we cannot continue at the same intensity. Also crampsand movement restrictions may occur. Muscle strains most commonly occur when the muscle has either not been adequately warmed up or is already exhausted. It is all the more important to know your limits and to warm up thoroughly before intensive training sessions. However, if you suddenly notice a muscle tugging and suspect a strain, you should heed the following tips.
Important: If in doubt, you should consult a doctor, especially if the pain is severe, if the affected muscle swells or the pain hardly subsides.
Pulled muscle: 3 tips and home remedies
1. Follow the bad luck rule
The so-called LUCKY rule is used for most acute sports injuries . The acronym describes the four immediate measures of rest , ice , compression and elevation , which are intended to prevent swelling or bruising and to relieve pain. In fact, the most important thing is the break, as stubbornly continuing beyond the pain threshold only aggravates the injury and makes subsequent recovery more difficult. In the case of a strain, in contrast to a muscle fiber or muscle bundle tear, there is usually no bleeding, which is why the PECH rule is used here only for pain relief and protection.
Important: According to the current state of research , you should not use painkillers in the event of a strain, as they reduce the activity of regeneration-promoting enzymes and can thus delay healing.
2. Do not stretch or massage!
Strains usually heal on their own if the affected muscle is rested and not subjected to heavy loads. Some athletes want to help themselves and accelerate regeneration with stretching exercises or massages. However, this is not a good idea! Because especially with extensive stretching , the muscle fiber is only pulled further apart or torn open. Heavy massaging can also disrupt the healing process and is therefore not recommended.
3. Move easily
After a strain, give your muscle a break of one to two days and refrain from any movements that cause you pain. However, you should not pause for too long so that your muscles do not become too stiff and immobile. If you are pain-free after two days, start carefully with the first exercises such as easy jogging, swimming or cycling in low gears. If in doubt, consult your doctor or physiotherapist to find out if you are fully fit again. However, you should wait at least two weeks before doing intensive training sessions and sprints!
Important: The muscle should heal completely before putting full weight on it and exercising again. If the strain is not fully healed, there is an increased risk of re-injuring yourself.
