Muscle injuries are the most common type of injury in an athlete. In this article we want to focus on muscle elongation or muscle pull, the mildest muscle type injury, a priori.
Muscle strain is the famous “pull”. As Dr Sarwar, physiotherapist in Delhi,
explains, it occurs when the muscle is stretched “beyond its
possibilities”. It is usually considered the previous step to a muscle
rupture and is considered a minor injury. "It is the most benign of
muscle injuries," says Dr Sarwar, physiotherapy doctor in
Delhi.
What is muscle stretching
Elongation occurs as a result of eccentric muscle
contraction at the two ends of the muscle. It normally occurs in
polyarticular muscles, such as the quadriceps and hamstrings. The
fundamental difference with the break is that in the elongation the fiber
does not break, or a minimal break occurs. “The rupture produces a
hematoma, which takes longer to reabsorb and always leaves a scar, larger or
smaller”, explains the physiotherapist
in Dwarka. In contrast, stretching does not leave a scar, so
the muscle does not lose functionality.
"It always occurs as a function of muscular
overloads and imbalances ", illustrates the doctor. There are
very characteristic examples. For example, in a short race: the explosive
contraction of the quadriceps can produce an excessive lengthening of the
hamstring. In soccer players it can occur when hitting the ball with
force, which produces a sudden stretching of the posterior thigh muscles.
The sport most affected by muscle strain or pull is
precisely football. "It generally occurs in the hamstring,"
explains the best
physiotherapist in Dwarka, "followed by the rectus femoris, the
adductors, and the twins."
When does a pulled muscle occur?
The elongation has several characteristics:
- It
occurs as a consequence of physical activity. It does not appear
at rest but is the consequence of an eccentric contraction that is a
little stronger than usual.
- It
usually appears when the muscles have not been properly warmed
up.
- Sometimes
it occurs when explosive work is required of a previously excessively
fatigued muscle. It is more frequent in the first phase of the
season, when few training sessions have been carried out, or at the end,
when fatigue accumulates.
- External
factors may influence. The case of excessive heat, humidity, a
change in food or hydration defects do not help.
Symptoms of muscle strain are mild. The pain is usually
diffuse, so that it is difficult to locate the exact point. Unlike a
muscle tear, which usually generates rapid functional impotence, elongation can
allow practicing sports, although with less intensity. "You can tell
that something has happened, and sometimes it is not distinguishable from an
overload because it is not excessively painful," Dr Sarwar abounds.
How to prevent muscle strains
Elongation is a type of injury that can be largely
prevented, as long as some basic guidelines are taken into account:
- Perform eccentric
muscular work. "In any muscle injury, eccentric strengthening
work is important, which improves flexibility and contraction
capacity," says Albaladejo.
- Pay
attention to muscle rebalancing. Dr. Sarwar comments that it is
common to find athletes with the quadriceps and little hamstring, and vice
versa. "This ratio is very important to have balanced," physiotherapy doctor
in Dwarka warns.
- Do a
good job of dynamic stretching in the warm-up phase. This will
serve to increase your body temperature and your muscles' range of
motion. Recent studies seem to indicate that stretching prior to
exertion weakens the muscles and exposes them more to injury, as we
explain in this article. For this reason, stretching should be
accompanied by a movement that warms up the muscles.
- Good
hydration and a good diet. Low hydration hinders the transport
of minerals, through which the brain sends electrical impulses that muscle
cells transform into movement. Dehydration can cause muscle spasms,
and these lead to the dreaded cramps or elongation of the fibers.
- Avoid
overtraining. Especially if you are returning to sports activity
after a long period. Overtraining is reflected in muscle pain
because the muscles need rest to recover and
regenerate. Contractures, pulls or cramps can be related to
excess. It can also cause muscle tears or tendinopathies.
What to do when you have a pulled muscle
Despite the apparent lightness of the muscle strain, it
is advisable to stop practicing sports for a few days.
The treatment can be carried out in two phases:
- The
first two or three days it is convenient to control the inflammation
by applying ice, in several daily sessions of twenty to thirty
minutes. "Studies agree that in the first three days what you
have to do is rest, ice, elevation and compression," says the physiotherapist
in Delhi. In this way, the bleeding of the possible microtear
is limited, which will reduce the scar.
- As
soon as the pain allows it, generally after the third day, you can move on
to an activation phase. The goal is "to activate the
circulation, begin to vascularize and work on strengthening with a smooth
and controlled progression," says Dr Sarwar. Isometric
contraction can also be worked on. That is, the contraction of the
muscle without altering its length.
"Properly diagnosed, it should not take more than ten
days to return to normal activity," concludes the physiotherapist in
Dwarka.
