- If you don’t allow sufficient recovery time between exercising sessions
- If your muscles are tight or stiff and you begin exercise
- If your muscles have previously been strained
- If your muscles are already tired or overused and not given time to recover properly
- If your muscles are weak in nature
- The calf muscles, which are located at the back of the lower leg which assist your heel in movement
- The quadriceps muscles situated at the front of the thigh which support the straightening of the knee
- The hamstring muscles found at the back of the thigh which contribute to the bending movement of the knee and,
- The muscles of the lower back (lumbar spine)
In terms of severity, there are three grades of muscle strain. A muscle strain of grade one is classified as a minor injury with little damage to muscle fibres and mild pain or swelling. Grade two strains consist of partial tears of the muscle with moderate pain or swelling. Finally, grade three muscle strains mean a complete tear of the muscle, resulting in intense pain and considerable swelling. The grading of such injuries helps your consultant decide the best course of action for treatment and recovery.
A booklet from a private hospital in Oxfordshire recommends that for home treatment, the local bleeding into the muscle and also swelling can be effectively controlled by the application of ice packs while holding the muscle in a stretched position. This is most effective when actioned as soon as possible. Heat can then be applied after all swelling has decreased.
Sam is a Junior Digital Marketing Consultant at FDC Marketing Agencies in Leicester writing about physiotherapy in Oxfordshire. You can reach Sam on Twitter @Sam___Hurley
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