Contrast Bathing

A simple method that can be used a few days after the initial injury is contrast bathing. If blood flow to the injured part is too high it causes irritation and excess swelling so we need to control that and promote healing. Before undertaking contrast bathing check a persons reaction to ice to make sure they do not have an adverse reaction. The idea behind contrast bathing is to alternate between an ice bath and a hot bath for the injured part. The ice is to restrict blood flow and try to decrease swelling and the heat is meant to force fresh nutrient rich blood to the injury to promote rapid healing.

• Dip the injured body part into ice bath for a few second
• Take out and dry
• Dip into warm bowl for a few seconds
• Take out and dry

Repeat this procedure 4-5 times or until you see a colour change in the skin and repeat three times a day to promote fast healing.

Massage

If the injury is still causing problems after 4-5 days then its possible that the repair could be leaving scar tissue or the damaged muscle fibres are not repairing inline. So getting a massage can help to promote blood flow and repair of the tissue. There are many methods of self massage if you can reach the injured muscle or using massage poles which you can roll over large muscles in the legs which work just as well as getting a professional massage.

Progressive Strengthening Exercises

Starting with gentle movements, they prevent stiffness and promote blood flow to injured areas. As healing progresses, resistance exercises reintroduce stress to damaged muscles, reinforcing tissue repair and rebuilding strength. Initially, low-resistance exercises like band stretches are advised. Over time, as pain subsides and functionality returns, weights and increased repetitions are introduced, following the principle of progressive overload.

Ensuring proper form is crucial to avoid re-injury. Regularly interspersed with rest days to facilitate recovery, this systematic approach to strengthening ensures optimal muscle healing and resilience against future injuries.

Ibuprofen and Rest

By far the best method to make sure you see a quick recovery is taken pain relief and getting plenty of rest. If you have a muscle pull it can take quite a long time before it is fully healed (depending on severity) but in most cases a week of rest will allow you to get back to exercise.

Ibuprofen and other anti inflammatory medications are essential when recovering from sports injuries as they will not only work as pain relief but they will also help to relieve swelling.

See Also: Tired Of Extreme Fatigue, Sleeplessness And Muscle Pain? Beat Your Catabolic State

Hydration and Nutrition

Proper hydration facilitates nutrient transportation to injured areas, aiding in the removal of waste products from tissue repair. Consuming adequate water can also prevent cramps, further minimizing muscle stress. Nutritionally, proteins are essential, supplying amino acids for muscle repair and rebuilding.

Omega-3 fatty acids from sources like fish aid in reducing inflammation, while antioxidants from fruits and vegetables combat oxidative stress associated with muscle injury. Vitamins like C and D, and minerals such as zinc and magnesium, support tissue regeneration. Together, optimal hydration and nutrition accelerate muscle recovery.

Overall, the above techniques will work to help get you back exercising after a muscle pull from overstretching. However make sure to judge each injury as an individual because sometimes they can need surgical repair (depending on severity). Most often after a week you should be able to exercise again if pain and swelling does not clear up within 5 days then seek medical advice, also if the injured part has significant swelling or is excessively hot to the touch.

Try out the techniques even just after training to boost your recovery time as muscle is always damaged after a big workout!