Healing is not just getting rid of pain; it is gaining complete mobility and functionality with regard to the injured area. Healing properly from injuries is essential, and for that, you first need to have a basic understanding of how an injury progresses and what are the necessary steps that you need to take to ensure complete recovery.
Muscle injuries are more common in people who are involved in intense physical activity, and the process of healing requires patience and time. It can also hinder you from practicing your favorite physical activity or sport. If neglected, these injuries can develop into permanent and severe chronic issues.
An injury progresses through various stages, each requiring appropriate care and patience. Here are a few tips to aid you through each step of your injury.
Phase 1: Reducing pain and inflammation
Pain immediately after an injury is typically acute and severe, often accompanied by extensive inflammation. The affected area may feel stiff and hot. Acute pain can then progress into chronic pain that is less intense.
During acute and chronic pain, there is reduced flexibility, stiffness, and muscle spasm that needs to be alleviated through various management techniques.
- Pharmaceutical options for reducing pain and inflammation
There are various over-the-counter pain medications available in the form of ingestible tablets, topical ointments, supplements, and peptides that aid in the recovery process. However, it is recommended to consult a physician before taking any medication.
Peptides: Peptides are quickly gaining popularity in wound healing protocols. While painkillers and anti-inflammatory medicines only help alleviate the symptoms, peptides act as factors that can bind receptors in our body and promote the synthesis of necessary proteins needed for healing. It is especially beneficial in people with comorbidities such as diabetes, cancer, osteoarthritis, etc.
The best healing peptides for injury recovery are
- TB500: This peptide promotes healing by reducing inflammation, promoting angiogenesis, epithelialization, collagen deposition, and granulation tissue formation.
- BPC 157: This peptide has anti-inflammatory properties. It stimulates blood flow and reduces fibrosis. It also plays a role in healing bones, joints, and tendons.
- Ipamorelin This peptide is known for its anti-aging properties with minimal side effects. It aids muscle growth while improving bone health.
Analgesics: Painkillers can help reduce the amount of pain you are experiencing and enhance your ability to perform daily activities. However, it is vital to note that painkillers only alleviate discomfort and do not address the underlying issue.
Anti-inflammatories: They reduce inflammation by suppressing the release of inflammatory mediators. However, this type of medication should be taken in moderation since the process of inflammation is beneficial in providing a signal to your body for the need to repair and heal. So, taking too much anti-inflammatory medication could hinder the healing process.
Supplements: Supplements taken with a balanced diet can boost recovery from an injury. Some supplements are recommended to athletes to improve overall health and recover from injuries.
- Creatine: Creatine is a safe supplement and helps reduce the muscle mass lost during the period of immobilization that you might face. Moreover, it will not only help you in the recovery process but also help in regaining endurance during training.
- Omega 3 fatty acid: Omega 3 fatty acids are beneficial for their anti-inflammatory properties. It also helps create muscle protein and promotes recovery from concussions.
- Vitamin C: It is an antioxidant and has anti-inflammatory properties. It also promotes healing by producing collagen for your bones, muscles, and tendons.
- Vitamin D and Calcium: Vitamin D enhances the absorption of calcium from your gut, which is essential for your bone, ligament, and tendon health.
- Hot and cold therapy
Hot and cold therapy can be used alternatively for maximum recovery, but knowing when to use hot and cold therapy is important.
Cold therapy is also called cryotherapy and is widely utilized by athletes for their sports injuries. Cold therapy is beneficial for acute pain and swelling.
Heat therapy relieves muscle stiffness and pain in the chronic stage, causing a soothing feeling by relaxing the muscles. It promotes blood flow to the injured tissues, especially muscles, and decreases the time needed to recover from injury.
- Massage
You can try gentle self-massage in the stage of acute pain since the tissues are still damaged and might be sensitive to pressure. Gentle pressure will help push the swelling and inflammation away from the injured area and supply fresh blood.
In the chronic stage of pain, you can go for a deep tissue massage, which will help stimulate blood flow to the muscles, loosen the tension in muscle fibers, and break down scar tissue. It is recommended to see a professional for deep tissue massage.
- Movement
While it is advised to rest the injured area, prolonged immobilization can cause muscles to weaken. Movement should be enough to mobilize the muscles and joints and pump old blood away and new blood to the affected area.
You can increase your movement as your injured tissue starts healing and even go for low-intensity physical activities like walking, cycling, or swimming that do not involve the injured area or worsen the pain.
- Diet
It is essential to have a balanced diet rich in all the nutrients needed by your body to rebuild damaged tissue. Here are some nutrients that you must include in your diet
- Protein: It is one of the main ingredients in soft tissue and is best for muscle recovery. Fish, poultry, dairy, nuts, and eggs are some of the best sources of protein.
- Essential fatty acids: Foods rich in essential fatty acids like omega 3 and omega 6 fatty acids reduce inflammation and are present in nuts, seeds, peanuts, and vegetable oil.
- Whole grains: Brown rice and whole wheat bread are good sources of fiber, which regulates digestion. They are also a good source of minerals like selenium and magnesium, which are vital for tissue repair and bone health.
- Fruits: Consume fruits like oranges, kiwis, and strawberries that are rich in vitamin C, which is a good antioxidant.
- Build strength and stability
Proper rehabilitation is a crucial step after you have eliminated the pain. This step will help prevent future injuries by improving muscle strength, joint mobility, and flexibility.
Recovery exercises
As mentioned earlier, the period of immobilization causes your muscles to atrophy, so recovery exercises are needed to regain muscle mass. To rebuild muscle tone, you can start resistance training with weights. Recovery exercises can also include
- Swimming
- Taichi
- Yoga
- Cycling
Conclusion
Understanding how an injury progresses is crucial to finding the proper ways to recover and rehabilitate. Though the process may seem daunting, it is essential to follow each step sequentially to prevent reinjury and ensure that the pain does not return.