Have you ever experienced a muscle strain? What is a muscle strain, anyway?
A muscle strain is an uncomfortable injury or trauma to the belly of a muscle. Minor strains often result in a stretch to the muscle, like pulling a rubber band. More severe strains can overstretch the muscle to the point where the muscle can have a partial or even complete tear. Strains often occur in the low back or hamstring muscles1, but any muscle in the body is vulnerable to a strain injury.
Strain injuries do not discriminate. Many athletes, active lifestyle, and sedentary individuals suffer from muscular strains. They can occur in various scenarios ranging from repetitive or overuse injuries like running or throwing a baseball, or sudden onset situations such as lifting a heavy box while moving. Many people often describe a muscle strain as feeling like a “pulled” muscle, and they are not wrong – a muscle strain often results from a muscle being pulled too hard by outside forces.
While strains occur to muscles, they have a cousin you may know as well: the sprain. Sprains have a similar stretching mechanism of injury, but sprains happen to ligaments instead of muscles. For the sake of this article, we will keep it simple and discuss muscular strains; however, an injury is sometimes also considered a sprain/strain because there may be a strain to the muscle and a concurrent sprain of ligaments at the joint.
Muscular strains can be put into two categories: chronic overuse, and acute traumatic strains.
An overuse strain can be confusing at first because there is no single “event” that can be pinpointed that resulted in pain or injury. A traumatic strain injury, on the other hand, often has a single and significant event that results in injury; think of lifting a TV and suddenly, your low back goes into spasm - Ouch!
Over-Use Strain (Chronic)
The Cumulative Injury Cycle
The Cumulative Injury Cycle represents the process in which over-use injuries and pain may occur. This cycle is not limited to a particular activity, but anything you do repetitively!
The chronic cycle begins with Overwork, such as the long duration of sitting or longer-distance running. Yes, even long periods of sitting can overwork muscle groups. The engagement of muscle groups in the same activity – day in, day out – may lead to muscular imbalances and Weak, Tight, and Tense soft tissues, like muscle.
These weak and/or tight muscles lead to excessive Friction, Pressure and Tension to the local muscles, ligaments, tendons, and fascia.
In turn, this results in Decreased Circulation and Swelling and Hypoxia (lack of oxygen) to the area. The lack of proper oxygenation to our soft tissues results in the formation of Adhesions and/or Scar Tissue to the area, which decreases the function of the local structures.
Think of these adhesions like a tube of superglue that leaks out and gets into the carpet. The nice fibers of the carpet are no longer smooth, and the carpet is not as effective in cushioning your feet due to gluing the synthetic fibers together.
Overworked, weakened muscles, coupled with excessive friction and tension and decreased circulation, result in a vicious cycle that both weakens and tenses muscles and soft tissue. The cycle keeps on churning until the body sets off the alarm system that something is wrong.
At some point in your life, you probably stepped on something painful. You may not have known it was even on the ground, waiting to ambush the bottom of your foot, until you stepped directly on it. Our bodies can act very similarly. We do not know something isn’t working correctly until our internal alarm system goes off. That alarm system comes in the form of pain!
Now that we know how chronic and repetitive injuries can occur with strains, what about severe episodes?
Acute Strain
The dreaded acute or traumatic strain. It is a sudden onset of extreme discomfort or pain, and it can be life-altering for a stretch of time depending on the “grade” of your strain. Strains can come at different levels, known as Grades4; in particular, Grades I, II, and III. Read on to learn more about the different grades or levels of injuries for strains:
Grade I Muscle Strain
In a Grade I muscle strain, the muscle or tendon is overstretched and may have small tears to the muscle, like paper cuts. You may have mild pain with or without swelling. Grade I strain is also called mild muscle strain. For Grade I muscle strain, simple home remedies, such as applying heat, muscle creams, anti-inflammatory medications, and compression may be just enough to manage symptoms. These are usually self-resolving in a small time frame, although can be uncomfortable during the healing process.
Grade II Muscle Strain
Also called moderate muscle strain, Grade II strain occurs when the muscle or its tendon is overstretched with more of the fibers torn. Symptoms may include marked pain with swelling. The area of injury is tender and uncomfortable to the touch and may include bruising. Movement can be difficult to perform because of the level of discomfort and muscle involvement.
Grade III Muscle Strain
Grade III strain, or severe muscle strain, is the most serious among the three grades of muscle strains. Most of the muscle fibers are torn! In some cases, the muscle is completely torn or ruptured, resulting in a potential loss of function. Pain, swelling, tenderness, and bruising are usually present. Movement is usually difficult.
Moderate and severe muscle strains should be seen by a qualified healthcare provider, such as your boulder chiropractor or physical therapist, for a thorough evaluation!
Now that you know about the different levels of muscle strains, what can be done to help prevent this kind of injury in the first place?
Preventative Measures
Here are some corrective strategies to decrease the chances of the overuse strain or acute traumatic strain injuries.
Keep in mind, even if everything is as perfectly as possible, you still may end up with strains and sprains if your sport or activity is strenuous in nature. Even the best preparation cannot fully prevent injury, but it certainly can cut down on the chances of it happening! Some things we can do are:
Corrective exercises: This will help combat against muscular imbalances that cause biomechanical issues and increased strain on the body.
Micro-breaks: Break up the repetitions of your activity or sport.
Ergonomics: Well-fitted sporting equipment, changes in exercise gear, or alterations to a work environment may be necessary to reduce the likelihood of injury.
Proper Technique: Less strain on the body from optimal efficiency and performance.
Rest and Recovery: Helps get the body back to a steady state and prevents excessive fatigue.
Equipment: Key to performance, efficiency, and reduction of strain on the body.
Should injury occur regardless of these factors, there are things you can do to ensure your body heals. Anyone can get a strained muscle, and the amount of time you need to fully heal depends on the individual and the type of injury.
Treatment Options
If a strain injury does occur, there are many treatment options one can consider. In our Boulder Chiropractic and Physical Therapy office, we provide 3 key treatment options that most clinics in Boulder area do not offer, and they are as follows. You can click on each one for more detailed information on our treatment interventions:
ART (Active Release Technique)
A hands-on, movement-based Active Release treatment is specifically designed to quickly reduce pain and restore function. ART treatment works by releasing muscles, ligaments, tendons, and fascia that no longer function properly due to overuse or injury. Whether you’ve got a minor strain or a complex injury, ART gets you back to work and back to play faster and more effectively than conventional therapy methods. Click here to learn more
Graston
The Graston Technique is an instrument assisted soft-tissue technique that is used to reduce scar tissue and muscle adhesions often found throughout numerous areas of the body. The Graston tool helps to release both the superficial and intermediate fascial and muscular layers. Graston Technique is clinically proven to achieve faster and better outcomes for acute and chronic conditions and injuries such as Achilles Tendonitis, Carpal Tunnel, Adhesive Capsulitis, IT Band Syndrome, Lumbar Strain and Plantar Fasciitis. Click here to learn more
Class 4 Laser Therapy
Laser therapy is a non-invasive technique used to alleviate pain, reduce inflammation and accelerate recovery from a wide range of acute and chronic clinical conditions. A class 4 laser is the most powerful therapeutic laser available in a clinical setting. The laser sends light energy deep into the tissues to improve cellular functioning. Click here to learn more
Trigger Point Dry Needling
Dry Needling is a technique where an acupuncture needle is used to decrease muscle tension in very specific spots that are contributing to your problem. The needle helps to physically break the muscle tissue or stubborn knots which helps to: 1. Decrease muscle tension 2. Create a new lesion in the muscle that your immune system has to send healing nutrients to repair. 3. Reset the nerve-muscle connection. Dry Needling can really help jumpstart the repair and recovery process of a strain injury. Click here to learn more
Boulder Sports Chiropractic and Physical Therapy
We use a two pronged treatment approach to your strain injury. The first is aimed at decreasing pain and inflammation. This is done using different techniques to decrease muscle tension in the area and restore normal movement and functioning of the joints. The second phase of treatment uses rehab and physical therapy to address the strength deficits in the area that led to the original breakdown. Typically in chronic strain injuries, a repetitive motion or posture led to the breakdown. Using physical therapy and rehabilitation, we can eliminate poor posture or aberrant movement and compensation. If you do not address the underlying strength deficits and compensations, the pain will return as soon as you resume the activity that initially caused the pain.
During Phase 1 - of a muscle strain we want to perform exercises that allow for early loading of the injured tissues without overstressing them and causing additional injury or more pain. Our goal in the first few days is to get that muscle to start working again, but in a pain free and safe way. Whatever you do, don’t stretch a muscle strain in the first two days because this could lead to more damage to the healing muscle. Our muscles ability to handle tension while healing is temporarily reduced.
For this reason it is important to start with isometric exercises.
An isometric contraction is when a muscle contracts but does not change in length. (If we were to think of a typical biceps curl exercise, an example of isometric contraction would be to leave your hand next to your hip and simply contract the muscle without bending your elbow or moving your hand.) In the early stages of rehabbing, it is important to not overload or stress the healing tissue. Exercises that apply an isometric load to a muscle give you the most control on how much stress is applied allowing you to produce a level of tension just below the tissue's current capacity.
In Phase 2- We move to eccentric loading of the tissue. When you regain pain free functional movement, we want to continue to progress your strengthening and rehab. An eccentric exercise is one where you are contracting the muscle as it lengthens. (If we think of our biceps contraction example, this is the slow and controlled part of the exercise where you lower the weight down.)
In Phase 3- We move to agility drills . Agility exercises are used to increase control and coordination of movements. In any situation where you are using your muscles, you need them to fire at the appropriate time in the appropriate sequence. This creates smooth and controlled movement that is sure to prevent injury.
In Phase 4- We move to Preventing re-injury- progressive strength training, agility training, and core stability exercises. This phase is all about building your overall strength. In order to prevent re-injury, we need to be sure that you are integrating your strength
It is important to see a doctor if you have a painful sprain or strain to get the appropriate evaluation and treatment. Your knowledgeable Boulder chiropractor and Boulder physical therapist may also suggest changes to your exercise routine, sport habits, computer or desk setup, or other lifestyle factors to help improve your recovery.
If you think you have a chronic, repetitive stress injury type strain or an acute strain, call or email today to get an appointment for an evaluation and let us guide you back to 100% as soon as possible.
References
Muscle strains. Mayo Clinic. Retrieved from https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507. Accessed October 2020.
Walls R.M., et al. General principles of orthopedic injuries. Rosen's Emergency Medicine: Concepts and Clinical Practice. 9th ed. Philadelphia, Pa.: Elsevier; 2018. https://www.clinicalkey.com. Accessed October 2020.
Leahy, P.M. Cumulative trauma disorder defined. Retrieved from http://www.sportdc.com/art/leahy_art.shtml. Accessed October 2020.
Mangusan, D. “Back muscle strains.” Retrieved from http://www.physiotherapynotes.com. Accessed October 2020.
“Sprains and strains.” National Institute of Arthritis and and Musculoskeletal and Skin Diseases. Retrieved October 2020 from: https://www.niams.nih.gov/health-topics/sprains-and-strains
Sprains, strains and other soft-tissue injuries. American Academy of Orthopaedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/diseases--conditions/sprains-strains-and-other-soft-tissue-injuries. Accessed October 2020.