How to heal a bruised muscle?

So, you’ve been hitting the gym hard lately, or perhaps you’re an athlete pushing your limits. Either way, you ended up with a nasty bruise-muscle combo that has left you in agony. Don’t sweat it; we got your back! Follow these simple steps and bounce back like a champ.

1. Rest Up

First things first – taking adequate rest is essential when treating a bruised muscle. That means no more high-intensity workouts for some time until healed properly – no pain no gain isn’t the moto here, bud!

When resting:

  • Keep that affected area well elevated
  • Avoid putting any pressure on it (no climbing stairs/avoiding heavy lifting) within reason of course
  • Use a pillow if needed to support the troubled spot
  • Do not attempt to perform asana or yoga poses which cause inflammation

It may sound frustrating at first, but just think about how much harder and longer down-time would be if inadequately resting causes further damage!

2.Ice ice baby

Icing is great for efficient blood flow stimulation which helps reduce swelling and inflammation caused by bruises in muscles tissues (cool eh?). Wrap crushed ice cubes in cloth and place them over the problematic zone every two hours for around twenty minutes each sitting.

Top tip: For those sensitive skin fellas out there don’t put it directly on your skin – wrap them into something soft like paper towels before applying.

A frozen pea-pack could work quite well too.. But don’t be tempted to eat them afterwards okay?

3.Compression Wear (Gymwear Without The Sweat!)

Adding compression wearables can help speed-up recovery duration (who knew!) Injured athletes swear by this method since instead of purely functional benefits alone (cough making sure everyone knows they’re working out cough) it can also help reduce muscles downtime/recovery period. We’d recommend running or compression leggings with different weights (depends on your comfort level).

Top Tips:

  • Ensure co-elevation time is avoided while in compression garments (not a good look)
  • Talk to experts for tailored size and fit, as oversized items make you susceptible to bruises

4.The Heat Is On

Heating the injured area (eg. using warm pads) increases blood flow through vessels to supply more nutrients that are needed by body tissues for faster self-repairing mechanisms by stimulating inflammation processes.

This method should only be tried once swelling has reduced since heat ramps up these processes more quickly – if this isn’t taken care of swelling may increase again (ouch!). So take precaution!

Top Tip: They might have these at home already but gel heat cushion pads work incredibly well & easy-to-handle – just pop them in the microwave before use.

5.Massage Your Aches Away

Massages can provide pain relief and lymphatic drainage when done correctly. To avoid massaging injuries worse try rubbing gently into affected zones first since hard pressure from massages could sometimes cause muscle swellings-infliction due to damaged affixation!
Alas! If massages aren’t your cup of tea then foam rolling might fill that void perfectly instead!

For an effective massage:

  • Pay attention to inflamed areas carefully throughout
    Each applying less pressure until reaching comfortable thresholds

Remember, we want relaxation not tears here!

6.Get Those Nutrient-Fueled Foods In.

Nutrition is key during recovery especially whilst healing bruised muscles together with reducing some imflammatory foods like alcohol which slows down tissue repairabilities!!
It’s essential munching on high Omega3-acids-fatty acids supplements/ food offering ideal nourishment / Vitamin formulations;

Some useful ones:

  • Berries
  • Turmeric
  • Red pepper
  • Dark Leafy Greens

And if they tickle your taste buds, five servings of these everyday to ensure adequate nutritional replenishment!

7.Light Exercise Helps (Yep You Heard That Right!)

After just two weeks’ interval and allowing the bruised muscle time for rest & recovery (patience is a virtuous virtue)it’s imperative tokickstart engaging light exercises i.e Yoga/ Pilates that do not overwork muscles – this gets bloodflow moving without straining painful areas.

“Slow-Long and Strong” exercises can also strengthen muscles whilst speeding up recovery-processes when repairing fibres.

Exercises to Try:

 -- Leg Lifts 
--Arm Raises  
 -- Deadlift Variants

NOTE: taking it slow still gives you maximum effect.

8.Consider Pain Relief Medications If Needed..

Pain management medication proved instantly effective in effectively reducing injuries endured during sports-competing fully recovering regimens (thumbs up). Some other meds taken orally or applied topically might relieve inflammation directly from your skin; remember always check for prescription recommendations on their labels since side-effects risks may arise from improper usage.

Medications We’d Recommend:

--- Aspirin
---Acetaminophen (better known as ‘Tylenol!’) 
---Nonsteroidal Anti-Inflammatory Drugs(NSAIDs)

Don’t forget like any medicine – do use responsibly 🙂

##9.Don’t Give Up! Stay Positive.
It’s normal feeling disappointed / antsy; healing bruises takes patience & consistency but never give up! The positive outlook is remarkable when kickstarting rehabilitation mentally by actively visualizing yourself running around track-fields again or lifting weights/cycling once more with no pain.

Top tip: Motivate yourself openly about the end-goal– keep repeating why become stronger every day.
From your body to mind, remember perseverance’s key:! imagine it, believe in yourself – you will achieve it!

10.How Long Do Bruised Muscles Take To Heal?- Patience!

Now the fundamental answer is. ..it depends! Recovery durations are different conditional upon extremity /seriosity; mild muscle-bruises may even heal within two weeks for normal people Whilst athletes may require additional rest periods stretching up to three months!!

It all depends on how much care you administer during recovery procedure & level-of-injury sustained needed adequate healing-time.

Remember: quicker healing just about mindsets and consistent efforts.

11.Try Some Home Remedies

Over-the-counter medical aids anti-inflammatory medications/ice packs aren’t always a favourite option as they can be expensive, so why not try some DIY home remedies instead? (Your wallet would thank you too)
You’d find most of what we recommend below already lurking deep with reach at home:

—-Epsom Salt
—-Apple Cider Vinegar
—-Honey
—–Garlic

Make sure allergic reaction tests done before use (always recommended):)

We’d love hearing from our readers concerning their journeys – tag us if any discovery made through these methods worked wonders!

12.Apply For Occupational Therapy As Well

Occupational therapy involves harnassing daily acitivity practices slowly meanwhile limiting activity strains. It helps injured individuals back into complete fitness regimes

Treatments include therapeutic exercises like yoga or Pilates movement-training/recovering-tactidues designed to bring patients back into optimal functionality globally- getting them ready for physiotherapy rehabilitating regimens accordingly.

Talk to your doctor/gym-trainer/team-coach before squatting down therapy routes involving personal-regenerating needs ensuring procedures align with individual’s requirements!.

##13.Go To The Doctor-If Pain Persists Or Gets Worse than usual.
Intriguingly! Injured people could not be feeling any immediate effect of a serious damage right away like snapping a bone, yet that doesn’t mean everything’s alright-everyone still needs an expert’s opinion. Seeking medical attention is recommended when the following signs are detected:

— Lingering muscle-burning sensations
–Unusual and sudden swellings in affected areas
— Bruising ain’t going anywhere fast!

Don’t wait until bruises become unbearable to manage; remember when it comes to health-seeking professional aid is always better safe than sorry.

14.Learn From Your Mistakes (Mistakes Better Than A Repeat Visit To The Doctor)!

Breaking bad habits takes time especially for those persistent characters-here’s where learning from experiences allows us to avoid injuries next time around. So if you’ve already gone through a bruised-muscle stress fracture/spinal disc displacement then make sure keeping these tips at hand:

  • Reduce workout-speeds gradually being aware of your bodily limits
  • Don’t ignore pre-workout stretching mechanisms – they lay foundation for so much more!
  • Hydration recovery period incorporating refuelling electronics ad post-repairing waters
    (cough avoiding energy drinks and sticking water alone)

Remember: smart choices lead towards healthy bodies-as simple as that

15.You’re Not Alone In This Journey.

Supportive groups aren’t just important goal laying objectives but also essential finding help i.e physical therapists/Personal trainers/family members who’ve had firsthand experience with this sorta thing

Join clubs related-to your sport commitments or even follow virtual inspirations accounts on various social media platforms seeing how easy-like-minded individuals overcame hurdles similar to yours!

Remember negative vibes less effective than helpful words spoken by others during tough times (hint hint)

16.Volunteer At Your Local Hospital Or Care Centre.

After undergoing rehabilitating regimens what do most successful patients tend to do? Volunteering at local hospitals and care centres seems like a proper deal especially if having firsthand experience recovery-periods themselves.

This is an incredible way to inspire others inspiring those patients whom one felt inspired by in the first place! Doesn’t have to be much just some small volunteer hours or contributing towards fundraisers involving healthcare foundations could mean difference practically – this amazing initiative will allow everyone to give & receive.

In conclusion, bruises don’t stop us from achieving our dreams – with patience, time, and efforts we can all overcome them (cue dramatic music) Don’t let your stubbornness stand as a hindrance: learn about yourself keep getting stronger every day!

So let’s embrace each other’s journeys get stories out there collectively shifting paradigm towards healthier communities-one person-at-a-time, together!

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