(also referred to as...) Aching Muscles, Muscle Aches, Muscle Injuries
Description Strained Muscles It is important to establish the difference between sprains and strains. Strains are limited to muscle and soft tissue. They occur when an external force or resistance, such as a kicking motion or the sharp twist of the back causes the muscle in question to stretch beyond its normal capacity. This is what is often called a "tear". As a protective measure, the muscle and surrounding areas become inflamed. This reaction is meant to protect the muscle from further damage. The inflammation results in impaired motion and often in a considerable amount of pain. Your lower back, triceps, biceps, and the muscles of your legs are particularly susceptible to such injuries. Sprained Joints Sprains are specific to ligament injury. Ligaments are the fibrous bands of connective tissue that join bones together. If ligaments are stretched beyond their capacity, a sprain occurs. This causes sharp pain, substantial swelling, and tenderness around the affected area. If the affected joint does not move at all, it is a strong indication that the ligament in question is completely torn (ruptured), in which case surgical intervention is necessary. Your knees, ankles, wrists, and fingers are all susceptible to sprains.
Symptoms and Signs: Pain is an obvious symptom of a strain or a sprain. Although pain is a subjective feeling, a strain tends to carry a dull and constant pain, even at rest, while a sprained joint tends to lead to sharper pains, especially felt during movement. In most circumstances, your body will let you know quite quickly if you have one of these injuries. However, when the injury results from constant wear rather than from a sharp movement, such as in sports associated with endurance training, the injury is often felt hours or days later. As previously mentioned, the lack of any kind of movement may indicate a more serious problem, such as a torn ligament or a broken bone. New pains are not the only signs of strains and sprains. Symptoms of over-training, such as persistent muscle discomfort, insomnia, irritability, fatigue, frequent infection, and depression are often precursors to muscle and joint injury. Sharp swelling, increased heat, and redness are all signs of inflammation.
Causes: Strains and sprains are often caused by a simple lack of warming-up before exercise/physical activity, while many others are caused by improper training technique. Inactive or "cold" muscles are easily shocked by sudden or fierce movement. Not only does warming-up help stretch muscles directly but it also increases your ability to stretch more, by circulating blood around your body. Many people do not realize that stretching not only prevents injury but actually enhances performance, including strength. Research has shown that flexibility (and not just musculature) is a contributing factor to strength. Improper technique, whether caused by ignoring fundamentals or by simple ignorance, can lead to injury whether you warm-up or not. "Overdoing it" is a common cause of muscle and joint injury. Sometimes, even if you are careful about technique and posture, injury results from a lack of muscular or cardiovascular support. Simply put, your body is telling you that you are not ready. A common joint injury in this category is "runners-knee". This condition, the most common amongst amateurs of running, occurs when the muscles surrounding your knee are not developed enough to hold your knee in place, causing severe pain and/or dislocation. This is a frustrating condition for some runners, who may have the necessary cardiovascular endurance but whose lack of muscle development does not permit them to achieve certain goals. An intensive, muscle building program can alleviate this problem. Some activities are synonymous with muscle and joint injuries. They include sports with movements that are awkward and fierce, such as weightlifting, baseball, and tennis. Also included are contact sports such as hockey, football, and rugby. Wear and tear from endurance sports can also cause injury. However, do not think that you are out of the woods if you are sedentary. If you are not used to sport/physical activity, your chances of injuring a muscle or joint are increased when performing tasks that demand less physical strength or endurance. This is due to the fact that regular muscular activity promotes muscle flexibility, which allows for a greater range of motion without risk of injury. Repeated injury can be very dangerous. If you do not give your injury, especially a sprained joint, the necessary time to heal, the injury has a greater chance of resurfacing with greater severity. This can lead to permanent and irreversible damage.
What to Expect: Most strains and sprains heal on their own, especially if you give them proper rest. Ligaments take longer to heal as they are supplied poorly with blood vessels. And, as mentioned above, you risk further damage if you do not take care of your injury. A regular exercise regime is attributed to good health. It may seem paradoxical then, that the more you exercise, the more prone you are to injuries of the muscles and joints. No one denies this fact. However, muscle and joint injuries are superficial; they heal. Heart disease, cancer, diabetes, and the countless other diseases attributed to being sedentary often do not heal. In fact, they can kill. Most studies show that an unfit individual has a risk of heart attack or stroke that is eight times greater than in people who are physically fit. A recent 17,000 person Harvard Alumni Study showed that those who had lifestyles that were considerably more active (using 2,000 to 3,500 Kcal of energy a week -- the equivalent of 5 hours of brisk walking) had 25% to 30% lower mortality rates than people who exercised less. Simply put, although exercise can cause some nagging injuries, it makes you feel good and it makes you live longer. Unfortunately, not enough people are acting upon this message. A recent study showed that amongst Canadians between the ages of 55 and 65, 31% of women and 25% of men are significantly underactive.
Remedies
Herbs Comfrey, when used externally, is helpful for strains and sprains. Do not take this herb internally. It is associated with liver damage when taken in large amounts. Curcumin is an herbal extract of turmeric. It is as effective as cortisone for anti-inflammatory purposes but without the side effects. Take 500mg five times daily. Gotu Kola promotes blood circulation in the legs and helps speed up recovery. Massage essential oils such as thyme, sage, or lavender mixed in 1 tbsp. of olive oil on the affected area to relieve pain. Peppermint oil acts as a local anesthetic. St. John's Wort oil, when rubbed on the affected area, relieves pain and eases tense muscles.
Homeopathy Certain remedies can be used in acute situations if your symptoms fit the symptom picture of the remedy. For dosages, see the dedicated section on Homeopathy. Consult your homeopath or naturopath to determine your constitutional remedy: the remedy that best fits you as a whole person. Your homeopath or naturopath will take a complete case history considering all of your mental and physical ailments and match these symptoms with the symptom picture of the remedy. General Rhus tox.: Stiff, cracking joints made better with movement and heat. Strains and Sprains Arnica: An excellent emergency remedy good for any kind of muscle injury, sprain, or strain. Remedy must be given immediately following injury for the joint to begin healing. Arnica will ease pain and swelling. This is the classic homeopathic remedy for minor muscle strains. It is also available as a cream for external application. Bryonia: For post-injury symptoms such as redness, swelling, heat, and stitching, tearing pain. Pain is made worse with little movement and pressure. Ledum: An excellent remedy when the injured part of the body is hot, swollen red, and inflamed. Injured part gets better with cold applications. Rhus tox.: This remedy complements Arnica very well. It will help relieve stiffness and tearing pain of the joint. Ruta: Very helpful with dislocated joints and some damage to the ligaments. Ruta will promote healing and alleviate pain. Fractures Arnica: An excellent emergency remedy for any kind of injury. Arnica must be given immediately after injury and will ease pain. If dealing with an open fracture, Arnica will minimize bleeding and speed the healing process. Bryonia: Good for fractures with pain from the slightest movement. Will help ease pain. Ruta: For fractures that result from the twisting of the joint and results in injury to tendons or ligaments. Stiffness and pain in the injured joint made worse at the beginning of movement. Symphytum: First remedy to use when there is non-union of a fracture, i.e., bones do not grow together. Will help "stitch up" bones.
Lifestyle Always use ice immediately following your injury, especially during the first 24 to 48 hours after the incident. Ice relieves inflammation, reduces the secondary complications of muscle and joint injury, and provides the world's best, natural painkiller. If you have an infected or open wound, do not use ice. Make sure to consult your health care provider to ensure its correct use. Above all, never use heat -- it only aggravates the problem. Cross training prevents injury by protecting you from over-training. If you can, alternate methods of exercise, such as cycling and swimming, instead of just running. This causes less physical stress, less repetition, and is simply more rewarding. A balanced and symmetrical workout regime is essential. This is because opposite muscle groups protect each other. A strong upper back supports your chest, while good abdominal strength is key in supporting your lower back. Different types of exercise are also complimentary. Being muscular supports your endurance training, while good cardiovascular strength supports your muscle building. If you are not active, there are even greater risks of physical injury when beginning a new exercise regime. Do not be anxious to do too much too soon. If you are unfamiliar with exercise programs and their benefits, seek advice from your fitness consultant, naturopath, or other health practitioner, so that an appropriate exercise regime can be constructed for you. The best exercise regime however, is always a diverse one. Try workouts that include cardiovascular training, muscle toning, as well as stretching exercises. This point cannot be emphasized enough. Warm-up! Stretching not only feels good but it burns calories, circulates blood, and protects your body from injury. While exercising, always use proper technique. Exercising in a swimming pool can prove to be very effective: it provides you with challenging workouts with little impact on your joints. Swimming is a common therapy for those who are recovering from strains and sprains. If you are weightlifting, do not use steroids or synthetic, protein enhancing, supplements to gain muscle mass. These promote muscle and joint injury, amongst serious health compromising side effects. Furthermore, the more naturally you gain muscle mass, the greater your chances are of retaining your musculature, even when you stop bodybuilding. Simply put, the faster you gain it, the quicker you lose it. Drink plenty of water before, during, and after exercise. Dehydration causes fatigue and can lead to muscle and joint injury. A healthy, well balanced diet reduces the chance of fatigue, helping to prevent muscle and joint injury.
Minerals Calcium is needed for the repair of connective tissue. Take 1,500 to 2,000 mg daily. Magnesium is important for the skeletal system. Take 750 to 1,000 mg daily. Potassium is essential for tissue repair. Take 99mg daily. Zinc is also important for tissue repair. Take 50mg daily.
Therapies, Healing Aids, and More Many people find Chiropractic care essential for pain relief and healing of muscles and joints. Spinal adjustments increase tolerance to pain, and improve the flow of energy throughout your body. The aim is to restore the mechanical balance of systems in the body associated with movement. Massage therapy is effective in pain relief and in healing of muscles and joints. Acupressure, reflexology, and shiatsu are all included in this category of massage.
Vitamins Vitamin A boosts immune function and helps in protein digestion. Take 10,000 IU daily. Vitamin C is required for tissue growth and repair. Take 2,000 to 5,000mg daily, in divided doses. Start at the lower dosage and increase up to bowel tolerance.
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