Whether you make a wrong move while playing sports or slip on the wet lawn, it’s pretty easy to get a strain. Then it’s time to act quickly! We will tell you how strains develop and how you can treat them.
Also exciting: properly relax muscles >>
Table of Contents
This creates a muscle strain
A strain is the easiest injury to a muscle and is clearly distinguished from a torn muscle fiber and a muscle tear. When a muscle is strained, the smallest functional unit of the muscle, the sarcomere, is damaged by being stretched beyond normal. The result: pain. In contrast to a muscle fiber tear, however, no hematomas are caused by the strain.
Strains usually occur due to an insufficient warm-up phase during sports. But overloading the already tired muscles, lack of fitness and the wrong shoes can also promote muscle injuries. Thigh and calf strains are particularly common.
Muscle strain – what to do?
If a muscle is pulled, you should know the so-called LUCKY rule as a first aid measure, which applies to every muscle injury. The PECH rule consists of the following elements:
P – Rest
In the event of a strain, you should stop the activity immediately and rest the muscle. Immobilization is strongly recommended.
E – Ice
The affected area should now be chilled for at least 20 minutes. Important: Do not put the ice directly on the skin to avoid additional frostbite. Rather wrap a cloth around the ice pack or use a cold compress.
C – Compression
Now you should put on an elastic compression bandage. This helps prevent swelling and also provides stability. However, please do not apply the bandage too tightly – this could interrupt the blood supply.
H – Elevation
Now you should elevate the injured body part. This reduces the blood supply and the pain tends to subside.
Important: The PICK rule is for first aid and must be applied immediately after the event.
The right therapy for a muscle strain
In order to continue treating the strain, you should consult a doctor and rely on pain-relieving and decongestant therapies. Physiotherapy, massages or anti-inflammatory drugs are often used here.
It is also important that you take special care of your muscles. In the case of a muscle strain, four to six days are usually enough before you can put weight on the muscle again. However, it can sometimes take up to two weeks or even longer to reach full resilience.
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prevent muscle strains
To prevent a muscle strain from occurring in the first place, you can take a number of preventive measures. For example, avoid a cold start when exercising and always warm up well. Your sports shoes, your body statics and your own movements should also be checked from time to time. You should completely avoid excessive muscular strain, which promotes the development of muscle injuries.
