There are several injuries we are exposed to if we practice exercises and physical activities on a regular basis. One of the most frequent problems are muscular tears.
Muscle tears are muscle tissue injuries that may vary in severity depending on the affected area, which can be generated on any muscle of the body and are usually caused by sudden contractions of the muscle or sudden spurs. Other causes range from poor warm-up prior to exercise, or excessive overloading when fatigued.
How to treat it.
For minor injuries, it is best to act fast and apply ice to the affected area. If you don’t find ice, try using any other cool material for about 10 to 15 minutes to reduce inflammation, whether it be a water-soaked towel or soda cans.
The next step is to place a compression bandage around the sore area. If it’s on the thigh, for example, proceed to bandage around the thigh and up the groin. After about 20 minutes, remove the bandage, let it rest for 5 minutes, and replace.
This is usually enough in cases of minor injuries, followed of course for at least one week of rest before resuming training to allow proper healing of the muscle.
In more severe cases, the injured person is not able walk and the pain is barely reduced after using ice and bandages. In this case the best option is to immediately contact a doctor, trying not to move or touch the injured area.
How to prevent it.
The best way to prevent a muscle tear is with warm-up prior to training, thereby elongating the muscle and preventing forced stretching. Drink plenty of water or some isotonic drink during training to avoid tearing due to fatigue and dehydration.
With this information in mind, appropriate measures can be taken to avoid potential muscle tear and get the most out of your routine.