MUSCLE INJURIES: What are they and how can you prevent them?

Muscle injuries are very common, especially in sports practice. They occur when our body is subjected to forces greater than its resistance capacity. Generally, these injuries affect muscle fibers, tendons, blood vessels, or nerve endings.

TYPES OF MUSCLE INJURIES ⁽¹⁾

● Direct muscle injury. These are injuries that occur due to direct damage to the muscle itself. They can occur due to trauma, sprains, accidents, etc.

● Delayed onset muscle soreness. The pain from this inflammation occurs 24 to 72 hours after explosive, intense, or unusual exercise.

● Cramp. It is an involuntary, intense, and painful contraction of various groups of muscle fibers due to excessive effort on those fibers. It usually lasts seconds or minutes. It typically occurs at the beginning of sports practice (because the muscle is not well warmed up) and at the end due to fatigue and dehydration.

● Muscle contracture. Muscle discomfort without direct trauma accompanied by pain and difficulty in movement. It appears suddenly and can last several days. Severity depends on the number of affected fibers.

● Strain. An exaggerated stretching of the muscle without it breaking; known as a muscle “pull”.

● Contusion. Occurs when the muscle hits a rigid structure. They are very common in contact sports, causing diffuse pain and swelling.

● Muscle fiber rupture or muscle tear. It is the rupture of a number of muscle bundles without affecting the entire thickness of the muscle. There is a sensation of a whip with intense pain and a variable-sized hematoma.

● Total muscle rupture. Inflammation occurs immediately, the skin becomes red and hot. The pain is intense, and a depression of the affected area can be appreciated. It usually occurs in the lower extremities and requires surgical treatment.

● Indirect muscle injury. These are injuries to other tissues that affect the muscle. The healing capacity of this type of injury is lower than that of direct injuries.

CLASSIFICATION ⁽¹⁾

➜ Grade I. Mild or benign. Few muscle fibers are affected, and the recovery period ranges from 3 to 15 days.

➜ Grade II. It affects more fibers and is usually associated with the appearance of hematomas. The recovery period ranges from 3 to 8 weeks.

➜ Grade III. These are significant ruptures, and the recovery period ranges from 8 to 12 weeks.

HOW TO PREVENT THEM?  ⁽²⁾

1. Warm-up before exercise to prevent injuries.

A proper warm-up helps increase blood and oxygen flow to the muscles; greater flexibility, relaxation, and concentration.

2. Stretching to prevent injuries.

Many sports injuries result from a lack of flexibility. Stretch your muscles gently and slowly, reaching the point of tension, and hold them stretched for at least 30 seconds.

3. Correct equipment.

Use equipment (shoes, clothing, or accessories) that best fit your body and make you feel comfortable during exercise.

4. Proper technique.

If you make an effort to exercise but have poor technique, you are more likely to injure yourself. Try to learn the correct technique when playing a sport to prevent injuries.

5. Know your limits.

When exercising, it is important to listen to your body and know when to stop. If you are resuming exercise, it is recommended to start slowly and gradually increase  intensity.

6. Recover at your own pace.

After exercising, try to cool down for between 5 to 15 minutes. Engage in gentle activities, such as walking, and stretch the muscles used during exercise.

7. Stay hydrated.

Replacing fluids lost during exercise is crucial for optimal recovery.

8. Healthy eating.

Having a healthy diet after a workout will help you recover, restore energy, and provide proteins to rebuild and repair any damaged muscle tissue. Carbohydrates are essential for the body to have energy from fats and proteins when exercising.

9. Consider massages to prevent injuries.

They contribute to recovery by increasing blood and oxygen flow in the body, as well as the mobility of the muscles. Physiotherapists can detect any damage or areas with specific needs.

10. Rest to recover.

Make sure to have rest days in your training program to help your body recover from exercise. It is advisable to work different parts of the body on alternate days.

Sources:
⁽¹⁾ https://www.redaccionmedica.com/recursos-salud/diccionario-enfermedades/lesiones-musculares

⁽²⁾ https://camde.es/10-pautas-prevenir-lesiones-deportivas/