Anyone who exercises or participates in sports has probably suffered from at least one muscle injury. The most common form of muscle injury is muscle strain, where fibers within the muscle are damaged. Muscle strains can be mild, moderate, or severe, sometime referred to as Grade 1, Grade 2, or Grade 3 strains. Simple or uncomplicated strains are treated immediately with the usual “RICE” protocol (Rest, Ice, Compression and Elevation). The most severe form of muscle injury is a complete muscle tear, which requires surgical repair. Following the initial treatment period, rest is generally prescribed for most muscle strains. Unfortunately, this means missing anywhere from 2 to 8 weeks of activity, depending on the severity of the injury.
Muscle injuries can be prevented, however, by taking a few simple preventative steps:
- Following a proper warm up routine
- Stretch
- Supplement with recovery drinks during extended exercise periods
- Follow a proper cool down routine
Follow a proper warm up routine
A warm up routing should consist of mild to moderate cardiovascular type of exercise, with a gradual increase in intensity, until the individual reaches about 70% of maximum predicted heart rate. The warm up should last for 5-10 minutes. The purpose of the warm up is to slightly raise the temperature of the muscles and tendons of the body by 1-2 degrees. This rise in muscle temperature leads to improved extensibility of muscle and tendons, which in turn, improves muscle function, and decreases the risk for muscle injury. The warm up also increases blood flow to the muscle, further improving muscle function.
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