How to Speed Up Muscle Strain Recovery: Use These 8 Ways!

In this article, we will look at 8 ways how to speed up muscle strain recovery. You will learn about eight the most effective ways to get rid of soreness. We will also discuss about how to prevent injuries and build a proper training process.

What is Muscle Strain?

Muscle strain is damage to muscle fibers caused by stretching or excessive muscle contraction. There are three degrees of stretching of muscle fibers. In mild cases (Grade I strain), muscle strain treatment occurs spontaneously within a few weeks. This condition is accompanied by pain, but with the correct recovery process, the muscles are completely restored.

More serious injuries, such as a back injury (Grade II, III) strain, result in more severe pain, swelling, and even muscle tears. (1)

How Long Does It Take for Muscles to Recover?

We have already found out that with Grade I strain, muscle recovery occurs within one to two weeks.

The most common are back muscles strain, lumbar strain, thigh muscles strain.

If you have severe pain or swelling, consult a doctor immediately to rule out serious muscle damage. In case of rupture of muscle fibers, professional medical assistance cannot be avoided.

But if you need to speed up muscle soreness after a workout or reduce pain after stretching, then the following tips will help you.

How to Speed Up Muscle Recovery: 8 Ways to Reduce Muscle Soreness:

Way 1: Give Your Muscles Some Rest

If it so happens that during training you pulled a muscle (pulled muscle in back, for example), then immediately stop the training. This could happen for several reasons. Maybe you haven’t warmed up your muscles enough. Either you’re stretching too much.

Best muscle recovery is a complete rest from training until the muscle pain goes away. Overstretching of a muscle often causes pain, so be careful with stretching and overdo it.

Delayed onset muscle soreness often occurs when the load is too intense during exercise. Therefore, it is crucial to gradually increase weight and progress steadily.

Way 2: Visit a Physical Therapist

Seeing a physical therapist is a really good idea. physical therapy helps in faster recovery and reducing inflammation. You will also receive a full consultation and find out when you can return to the intensity workout. muscle recovery sometimes requires a professional approach, especially with more severe injuries.

Way 3: Use a Foam Roller

how to speed up muscle strain recovery

What helps sore muscles after workout? Of course, it’s a foam roller. This method is suitable for most muscle groups: back muscles, arms, and back and front thigh muscles. 

Regular exercises with a foam roller will help increase blood flow in soft tissues and relieve muscle spasms. In the long term, such training will be part of active recovery, and you will be able to quickly progress in training.

Using a foam roller 10-15 minutes before exercise will significantly reduce the risk of injury.

Way 4: Do Regular Static Stretching Exercises

Workout recovery will go much faster if you regularly do static stretching. This will make the muscles more elastic and avoid future injuries.

Can stretching make you sore? With the correct technique, muscle stretching should not be accompanied by pain. If you feel sore from stretching, you are most likely trying to stretch your muscles too much. 

You can often hear that legs sore from stretching. This happens because the leg muscles have not yet had time to adapt to this type of load.

Stretching should be done regularly and not overdo it.

So, if you are asking: can you get sore from stretching, the answer is yes. But you need to try not to cause pain when training.

Way 5: Use Ice

How to speed up muscle strain recovery? Using an ice pack immediately within the first 5-10 minutes after injury will help reduce pain and swelling. Due to the cold temperature, blood vessels occur. In this way, the formation of edema and hematoma can be reduced.

Way 6: Take a Hot Bath or Shower

How to relieve sore muscles fast?

If you are experiencing pain associated with overtraining, you likely have Delayed-Onset Muscle Soreness (DOMS). In this case, taking a hot bath and other relaxation procedures will quickly bring you back to normal. It is important to give the body time to recover. As soon as the pain goes away, you can start training.

Way 7: Normalize Your Body Weight

There is a study that has found a direct correlation between excess weight and a higher risk of injury. (2) These could be fractures, injuries during sports, sprains, etc. Thus, if you are overweight, then by reducing it, you will reduce the risk of damage to muscles, ligaments, and tendons.

Way 8: Preventive Measures

How to get rid of sore muscles? Sometimes the right thing to do is not to treat pain but to try to prevent it. 

Before each workout, be sure to warm up and do a joint warm-up. This approach will allow you to avoid injuries and sprains during training. And you won’t have to take several weeks off to recover.


How to speed up muscle strain recovery? Try using these eight methods and you will see that you can recover and continue training in a remarkably short time! The most important thing is not to overtrain and give your body time to recover.

The founder of Myfitbody.club, fitness blogger, passionate advocate of a wholesome lifestyle, and your personal compass in the captivating realm of nutrition and exercise.

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