Pulling a muscle can be painful and frustrating to recover from. Muscle strain occurs when you stretch your muscle fibres too far, tear them from overuse, or carry out sudden and unnatural movements.
Playing sports, going to the gym, or lifting heavy objects can contribute to muscle strain. If you’re on a workout plan, it can be demotivating to skip leg day after pulling a muscle. Luckily, there are a few ways you can accelerate the muscle healing time that get you back on top form.
Sit tight while we explain the dos and don’ts of shortening muscle recovery time and how to prevent it from happening again!
What Not To Do With a Muscle Strain
It can be tempting to jump straight back into the gym after taking a day off from muscle strain, but this can only lead to more complications and a longer healing time. To prioritise your long-term recovery, it’s recommended to take at least three days off from exercise, or up to two weeks for intense strains.
If you’re worried about losing progress, don’t fret; studies show that it can take between four to eight weeks to start losing muscle. It’s important not to overstretch the muscle during recovery time or carry out any strenuous activity.
Although rest and recovery are a priority for speeding up muscle recovery, it’s key not to remain in the same position all day. The NHS recommends you keep moving to avoid seizing up the muscle further. Gentle walking, if you can manage, should be enough to prevent further damage.
Home Remedies to Speed Up Muscle Healing
There are a few ways to help muscle strain heal faster when you’re resting at home. Studies show that using ice can help with the pain and reduce any swelling from the injury. Try using an ice pack for 20-minute intervals throughout the day to shorten recovery time.
For the first few days after straining a muscle, make sure you’re elevating the area for optimum blood flow and to reduce the risk of further swelling. Compression can also support your movement throughout the day. Wrapping a bandage or using a compression sock can keep the area from swelling and help when you start to reintroduce movement.
Once the initial pain subsides, you can try to gently massage the area to release any built-up tension and reduce inflammation. Make sure to gradually reintroduce activity without overburdening the muscle too soon.
Best Supplements for Muscle Recovery
If you’re a gym-goer, athlete, or simply had one too many muscle strains, it’s a great idea to start taking supplements suited for muscle recovery, pain, and growth. Not only can these help to prevent muscle injury in the future, but they can also accelerate muscle healing in a way that home remedies cannot.
We’re breaking down the best muscle recovery supplements to target support, growth, and hypertrophy. For further information, check out this blog!
HMB 500mg Capsules
Perhaps one of the most underrated sports performance supplements, the HMB 500mg Capsules by Fitimins, are a must-have for reducing muscle damage. Studies have found that Calcium β-Hydroxy-β-methylbutyrate successfully promotes muscle recovery.
This metabolite is widely used for muscle health and growth, ideal for those leading active lifestyles more prone to straining their muscles. Simply take one capsule per day to shorten your muscle recovery time.
L-Glutamine 1000mg Capsules
Renowned for their ability to fight muscle soreness and fatigue, the Fitimins L-Glutamine Supplements can accelerate your workout recovery. Most people are unaware just how much essential amino acids can help them, and L-Glutamine is no exception.
Essential for forming muscle, supplementation of L-Glutamine has been shown in studies that after three days, muscle recovery time is accelerated. Take 2 capsules per day with a glass of water for optimum muscle recovery.
BCAA 1000mg Capsules
If you’re going to hear about any supplement aiding muscle performance and health, it’s going to be BCAA. The branched amino acids in the Fitimins CBAA 1000mg Capsules are designed to effectively reduce muscle damage by protecting them from workout damage.
As well as attending to the soreness you experience after straining a muscle, BCAA can prevent future tears from happening. With 2-4 capsules per day, you can expect enhanced muscle recovery time and a lower risk of pulling your muscle again.
Creatine Monohydrate 3000mg Capsules
Creatine Monohydrate can help muscle strain heal faster by sending more water to your muscle cells and accelerating energy production. Studies have shown promising effects of creatine on recovery time following muscle-induced damage.
Designed to support you with all things athletic, the Fitimins 3000mg Capsules offer all-natural, high-strength ingredients backed by science. Creatine Monohydrate is a popular supplement in the gym industry for good reason; thanks to its ability to improve muscle strength and body mass.
Preventing Muscle Strain
It’s important to stretch properly before and after activity to prevent muscle strain from high-intensity workouts. Before working out, dynamic stretching like leg swings or walking lunges will increase blood flow to your muscles and warm them up for activity. After working out, static stretches by holding the position are best for cooling down and prepping for recovery.
Regularly taking sports performance supplements can prevent muscle strain further by supporting your muscle strength from within. For the most essential weight lifting supplements, check out this blog! Still unsure of the best supplement for your workout goals? Take our personalised quiz for top industry recommendations.