This concise review provides a sight about the various phases of muscle repair and regeneration, namely degeneration, inflammation, regeneration, remodeling and maturation.
"The sore muscles you feel after a workout are a byproduct of the muscle healing process, and this soreness is called delayed onset muscle soreness, or DOMS, since it doesn't happen immediately," says Murray.
Generally speaking, the body's different tissues (muscle, tendons, ligaments, cartilage, etc) follow the 4 stages of healing which comprise of Bleeding, Inflammation, Proliferation and Remodelling. Through these stages, the injured tissue will be destroyed and replaced by living tissue in the body.
It's somewhat haphazard, gradually improving over time but often not resolving completely, which can become quite a problem. The problem is that the nervous system essentially “over reacts” to even microscopic areas of scar tissue, by keeping the muscle in a shortened, inflamed, and usually painful state.
Inflammation starts within the first hour or two after injury, peaks within 1-3 days but lasts at least a couple of weeks. This phase is when you will experience swelling and some heat around your injury. This is entirely normal and a natural part of your body's tissue healing process.
“Naproxen [Aleve] and ibuprofen are better for inflammation and muscle strains. A bonus of Naproxen is you can take it twice a day versus every 4 to 6 hours like with acetaminophen. This can be more convenient for many people.”
Do you have swelling or redness? Swelling and redness are two major signs of inflammation, a key indicator that your body is trying to heal something. If you're injured, you'll experience swelling in a localized area, and it might be tender to the touch. The swelling may also be accompanied by a burning sensation.
One of the typical reasons for tightness is due to muscle healing. When our bodies heal they want to heal in a less stressed environment. This means that the muscles will want to shorten as this causes them less pain.
If you don't give them adequate time to heal, then the tears grow and your muscles feel inflamed, swollen and exhausted. Not allowing yourself adequate recovery time can lead to decreased performance and even overtraining syndrome.
ICE - for the first 48 through to 72 hours after the sprain or strain injury apply ice wrapped in a damp towel to the injured area for 15 to 20 minutes. Do not allow the ice pack to touch the skin directly as this can cause an ice burn. COMPRESSION - normally a compression bandage to the injured area where possible.
There are three main phases to healing: the inflammatory, the proliferation and the remodelling. But before we get onto these let's take a look at the three grades of muscle tear.
Foods rich in omega-3 fatty acids, nitric acid, collagen, and vitamin C may help improve healing while strengthening the damaged tissues. “Salmon and sardines are the best options for whole food-based omega-3 fatty acids, and beetroot juice and tart cherry juice are great sources of nitric acid,” says Ziesmer.
The pain is usually at its worst for the first few hours or days. After that, less intense pain may continue for another week or two until your muscles heal.
With that being said, different muscle groups tend to have different rates of recovery, with smaller muscles—biceps, triceps, calves—being able to recover more quickly than larger muscles—lats, quads, hamstrings, etc. In addition, different individuals are able to handle different amounts of training volume.
If you're experiencing muscle soreness, you may need only two or three days of rest. Another option is to alternate your workouts to avoid overusing certain muscle groups. For example, if your upper body is sore, work out your lower body the next time you exercise instead.
"Muscle soreness occurs because both muscle and the connective tissue around it get damaged during exercise," explains Dr. Hedt. "This is completely normal and, for the most part, nothing to worry about. In fact, this is how muscle gets stronger since it builds back a little bit better each time."
Make an appointment with your doctor if you experience muscle pain that doesn't go away. Nearly everyone experiences muscle pain from time to time. But if your muscle pain persists despite rest, massage and similar self-care measures, make an appointment with your doctor.
During the healing process, the body infiltrates a wound with inflammatory cytokines to clean the area of any foreign body or infection. These pro-inflammatory cytokines produce itch.
Symptoms of Torn Muscles
Expect pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the strain, you may find it difficult to move the area, if at all. You may note swelling as well as bruising and discoloration accompanied by a “knotted up” feeling or stiffness.
1. Omega-3 fatty acids. Omega-3 fatty acids , which are abundant in fatty fish such as salmon or tuna, are among the most potent anti-inflammatory supplements. These supplements may help fight several types of inflammation, including vascular inflammation.
Because ibuprofen has a strong anti-inflammatory effect, it is more effective than paracetamol at controlling certain types of pain, including rheumatoid arthritis, period pain, and muscular injuries.
Magnesium is essential for proper muscle function and acts to relieve tight, sore and cramped muscles. It controls muscle contraction and acts as a muscle relaxant. It can therefore be vital in the treatment of back pain and cramps by relaxing back muscles, kidney stress and muscular tension.