Four Tips For Avoiding Injuries While Exercising
Muscle Tear Treatment
Our muscles play an important role in the movement of our body. Without our muscles, we wouldn’t be able to bend our elbow or straighten our leg. As our muscles are soft and designed for flexibility, they are also prone to injury and if you have ever had a muscle tear, you know that they can be surprisingly painful.
In the period following a muscle tear, there are a few mistakes we see people make, that can actually make their injury worse and delay healing times. Here are a few of the most common mistakes we see.
None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.
The Four Biggest Mistakes You Can Make After A Muscle Tear
After a muscle tear, the damaged fibres slowly begin to heal and reattach to each other. This process can be quite fragile and during the early stages, aggressive stretching of recovering tissue can impair healing or even lead to more tearing. While gentle stretching a few days after the injury can have a positive effect, you should check with your physiotherapist to ensure you’re not stretching too far and causing further damage.
2. Applying H.A.R.M.
Most of us are aware of the acronym R.I.C.E (rest, apply ice, compress the area and elevate) as the recommended treatment in the early stages of an acute injury. The acronym H.A.R.M is less well known and is used to remember the things you shouldn’t do after an injury. This stands for applying heat, drinking alcohol, running or massage. All of these activities can increase swelling, pain and increase the damage of the injury in the first 48-72 hours.
3. Failing to see a physiotherapist
The diagnosis of a muscle tear might seem straightforward, however, there might be more going on than you realize. Many conditions can mimic a muscle tear, or you may have suffered a tear due to an underlying weakness or pathology. Having a physiotherapist confirm
your muscle tear or identify another condition is vital to ensuring you recover fully. Your physiotherapist is also able to identify any factors that could lead to further injury and is able to help restore your tissue to its previous level.
4. Returning to sport too early
One of the most confusing things about muscle tears is that often they become less painful while the tissues are still not completely healed. Many people suffer another tear simply because they return to sport too early. While you may feel as though your tissues are back to full strength, the muscle fibres can still be healing and vulnerable to a tear. It is important to test your injury gradually, starting with gentle exercise and building up to high-intensity activities.
More From The Blog
The latest news, commentary and recipes from the team at Action Sports Clinic.
Shakshuka - Israeli Breakfast Dish Ingredients 1 tbsp. Olive Oil1 clove Garlic, crushed1 tsp. Chilli Powder1 tsp. Cumin1 tsp. Paprika½ Red Onion, diced400g Crushed Tomatoes4 Eggs50g Feta, crumbled½ tbsp. Fresh Chives4 Slices, toasted Ciabatta breadSalt and Pepper to...
Some Surprising Facts About Posture What Is Ideal Posture? Your posture is one of the first things other people notice about you and can affect so much more in your life than just spinal health. Healthy posture has been linked to better respiratory health and has even...
Shoulder Labral Tears Shoulder Labral Tears (SLAP Tears) What is it?A ring of flexible, fibrous connective tissue, known as the glenohumeral labrum, surrounds the shoulder joint. This labrum increases the stability of the shoulder while allowing for the...
Billy Wu ⭐⭐⭐⭐⭐
Awesome physiotherapists. Have my long-term health in mind when offering treatment plans. Very patient in explaining my issues. Great support staff, responsive to schedule changes and inquiries.
Jen Scheerschmidt ⭐⭐⭐⭐⭐
Initial Assessment went well. Office was busy but staff were attentive and on the ball. Dr. Rennick was gentle and adjusted my back well. I will be back for another appointment.
Morgan Tarves ⭐⭐⭐⭐⭐
I attend Action Sports Clinic to see my physiotherapist - Darra. Darra is very knowledgeable, attentive, and truly knows his sports medicine. I would highly recommend Darra to anyone who has a sports injury or is in need of physiotherapy. The front desk staff are very friendly and helpful, and are able to answer all of my questions.
Frequently Asked Questions
What services do you offer?
We specialize in the practice of Sports Medicine and provide services related to Sports Therapy, Chiropractic Care, Physical Therapy, Massage as well as off the shelf and custom Prosthetics & Orthotics.
Do I need an appointment?
Yes! We take pride in personal service and being very accomodating. Please click any of our Appointment Buttons and submit your information, we will be in touch to confirm your date and time.
Where is your office located?
We are located in downtown Calgary at 639 – 5th Ave SW – Suite 130. Easy street access right across 5th Avenue from Tim Hortons. Limited customer parking available at rear of building.
What are the office hours?
We are open Monday – Friday from 7:00 am until 5:00 pm.
Do I need a referral from my physician?
No, a referral is not required to schedule an appointment.
Do you provide custom brace solutions?
Yes, Dr. Rennick is qualified by the world’s top orthoepedic brands to develop custom bracing solutions for many conditions.
What Brands does Action Sports Clinic Carry?
We carry brands from the worlds top manufacturers including Donjoy, Össur, CTi, Bauerfeind, Thuasne and more.