How to Speed up Healing of Torn Muscles

By Mike Camunas

A torn muscle is either a full or partial rupture of the muscle. It is caused by overexertion of the muscle and can occur during exercise or by a direct injury to the muscle. A muscle tear can be severe, moderate or mild, though all can be painful. If the muscle is immobile, the muscle tear is severe, but if it's sore and swollen it's probably a moderate injury. Torn muscles take weeks to heal, but there is a way to speed up the process.

Instructions

Difficulty: Moderately Easy
Step 1
Do not exercise the muscle for at least a week. Try to refrain from exerting it more than necessary.
Step 2
Do not rub or massage the muscle for at least the first three days. The muscle will be sore, but rubbing it or adding extra pressure to it will only make the tear worse.
Step 3
Wrap eight to 10 pieces of ice in a washcloth or hand towel. Hold the ice against the torn muscle for 20 minutes every hour. Do not use heat on the muscle. It may feel good, but it will only aggravate the tear.
Step 4
Gently wrap the muscle in an ACE bandage, being careful not to pull the bandage too tight. Wrap it tightly enough to provide support. Even though your muscle feels supported, do not lean on it or overexert it.
Step 5
Stretch slowly, taking time to feel the pain leave the muscle. It will be a slow and gentle stretch of the torn muscle or area. If stretching is overdone, the muscle will take longer to heal. The slower the work, the more likely the muscle will heal quickly.

Tips & Warnings

The best way to heal a torn muscle faster is just to relax. Don't try to do a regular routine -- it will only set you back. If you must exercise or stretch, try different muscles, or stretch very slowly. Consult a doctor to see if there is any pain medication available that would help.
The best way to heal a torn muscle faster is just to relax. Don't try to do a regular routine -- it will only set you back.
If you must exercise or stretch, try different muscles, or stretch very slowly.
Consult a doctor to see if there is any pain medication available that would help.
Do not use a heating pad. It will only slow the process, taking longer for the muscle to heal. Do not leave the ice on longer than 20 minutes per hour. Do not put ice on the muscle every hour. Alternate every couple of hours to give the muscle its own recovery time.
Do not use a heating pad. It will only slow the process, taking longer for the muscle to heal.
Do not leave the ice on longer than 20 minutes per hour.
Do not put ice on the muscle every hour. Alternate every couple of hours to give the muscle its own recovery time.

Resources

About The Author

Mike Camunas is also reporter for the St. Petersburg Times, covering local golf in the Tampa Bay area, from events to golfers hitting hole in ones, to even covering the professional events that hit town. He has been playing golf for about 11 years and has not seen his handicap lower. Maybe one day, but he'll stick to his day job for now.

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