Materiały źródłowe

• #1 Warm-up and muscular injury prevention. An update – PubMed

  https://pubmed.ncbi.nlm.nih.gov/2692118/

  Musculotendinous injuries are responsible for a significant proportion of injuries incurred by athletes. Many of these injuries are preventable. […] Thus, muscle injury prevention is advocated by coaches and trainers. […] Overall and muscular conditioning and nutrition are important. Proper training and balanced strengthening are key factors in prevention of musculotendinous injuries as well. Warm-up and stretching are essential to preventing muscle injuries by increasing the elasticity of muscles and smoothing muscular contractions. […] Much research is still needed in this important aspect of sports medicine.

• #2 Muscle Strains: Causes, Symptoms, Treatment & Recovery

  https://my.clevelandclinic.org/health/diseases/22336-muscle-strains

  Some simple guidelines to help prevent muscle strains are: […] Condition your muscles with a daily fitness program. […] Stretch and warm up your muscles before using them. […] Check your technique when lifting weights or performing physical tasks. […] Pay attention to your posture and workplace ergonomics.

• #3 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Injuries often occur when people suddenly increase the duration, intensity, or frequency of their activities. Many soft-tissue injuries can be prevented through proper conditioning and training. Other prevention tips include: […] Use proper equipment. Replace your athletic shoes as they wear out. Wear comfortable, loose-fitting clothes that let you move freely and are light enough to release body heat. […] Aim for balanced fitness. Develop a balanced fitness program that incorporates cardiovascular exercise, strength training, and flexibility. Add activities and new exercises cautiously. Whether you have been sedentary or are in good physical shape, do not try to take on too many activities at one time. It is best to add no more than one or two new activities per workout. […] Warm up. Warm up to prepare for exercise, even before stretching. Run in place for a few minutes, breathe slowly and deeply, or gently rehearse the motions of the exercise to follow. Warming up increases your heart and blood flow rates and loosens up muscles, tendons, ligaments, and joints.

• #4 How to Prevent Muscle Strain during Workouts | Orthopaedic Associates

  https://oaidocs.com/2022/03/30/how-to-prevent-muscle-strain-during-workouts/

  Muscle strains have the power to incapacitate even the world’s strongest people. Whether you’re a workout buff or someone who has just embarked on their fitness journey, you want to know what to do to protect yourself from muscles strains –and keep them from derailing you from your goals. […] Below, we’ve prepared a few, simple tips to help you keep your muscles strong, limber, and injury-free during workouts. Check them out. […] It’s difficult to talk about exercise injury prevention without mentioning this. Warming up is essentially a way of prompting your body to prepare for exercise. Warming up elevates your body temperature and boosts blood flow to your muscles. When your muscles are warm and relaxed, they are able to move easily and are less likely to get stiff, sore, and tear. […] Cooling down can help you lower your risk for muscle strains by speeding up the process of eliminating lactic acid from your body and allowing your muscles to recover more quickly.

• #5 Muscle strain: Symptoms, diagnosis, treatment, and recovery

  https://www.medicalnewstoday.com/articles/324642

  People may be able to prevent muscle strains by warming up the muscles before doing physical activity and by avoiding overstretching the muscles. […] Following the guidance below may help prevent muscle strains: […] Walk at a moderate pace for 3 to 5 minutes before doing any sports or other physical activities. Doing this will warm up the muscles and prepare them for an increase in the intensity of the activity. […] Follow a healthful diet and exercise program to maintain a healthy weight. Excess weight can put additional stress on the muscles, making muscle strains more likely to occur. […] Lift heavy objects or items with care and always use the correct technique. It is vital to lift with the legs rather than the back and to carry any heavy loads with the torso to avoid straining the arm or back muscles.

• #6 Muscle Strain: Symptoms, Tests, and Treatment of Muscle Strain

  https://www.webmd.com/fitness-exercise/muscle-strain

  Some activities you can do daily can help avoid injury and reduce your risk of muscle strain at work or while exercising or playing sports include: […] Regular stretching: When you stretch, you loosen up your muscles, which makes them more flexible and less likely to tear. For the best results, you should stretch two to three times each week for at least 5 minutes, and especially before and after you exercise. […] Warm-ups: Warming up before you exercise with light aerobics, like walking or jogging or squats, is one of the best ways to avoid muscle strain. When you increase your heart rate, you also increase the blood flow to your muscles, which helps them move better. […] Strength training: Weak muscles are more prone to injury, but strengthening them through activities like weight lifting, yoga, or cycling makes them more resilient to stress. Its best to do strength training at least twice a week for 20 minutes or more. Talk to your doctor before you start a new exercise program.

• #7 SciELO Brazil – Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis

  https://www.scielo.br/j/fm/a/PQFZMrtxf8VFHFRgyQWYnyB/

  Muscle injuries show an incidence associated with extreme stretching, or even a high-intensity eccentric contraction. Such injuries cause severe damage to athletes, including lower performance, withdrawal, and psychological distress. In this scenario, the study of effective preventive methods is an indispensable factor in the routine of professional athletes, to reduce the incidence of injuries. […] To verify the effectiveness of three different interventions (warm-up, neuromuscular training, and eccentric exercise) to prevent muscle injuries in the lower limbs. […] The eccentric exercise (RR = 3.49, 95% CI 2.36, 5.16, p 0.00001) and the neuromuscular training (RR = 2.73, 95% CI 2.03, 2.68, p 0.00001) showed significant effects on the prevention of muscle injuries in lower limbs. On the other hand, warm-up (RR = 1.57, 95% CI 0.92, 2.7, p = 0.10) was irrelevant in reducing the incidence of injuries in the body segment investigated.

• #8 Warm-up and muscular injury prevention. An update – PubMed

  https://pubmed.ncbi.nlm.nih.gov/2692118/

  Musculotendinous injuries are responsible for a significant proportion of injuries incurred by athletes. Many of these injuries are preventable. […] Thus, muscle injury prevention is advocated by coaches and trainers. […] Overall and muscular conditioning and nutrition are important. Proper training and balanced strengthening are key factors in prevention of musculotendinous injuries as well. Warm-up and stretching are essential to preventing muscle injuries by increasing the elasticity of muscles and smoothing muscular contractions. […] Much research is still needed in this important aspect of sports medicine.

• #9 Muscle Strains in the Thigh – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/muscle-strains-in-the-thigh/

  Muscle strains usually happen when a muscle is stretched beyond its limit, tearing the muscle fibers. […] Once a muscle strain occurs, the muscle is vulnerable to reinjury. It is important to let the muscle heal properly and to follow preventive guidelines from your doctor. […] Most muscle strains can be treated with the RICE protocol. […] Several factors can increase your risk of muscle strains, including: Muscle tightness. Tight muscles are vulnerable to strain. Athletes should follow a year-round program of daily stretching exercises. […] You can take the following precautions to help prevent muscle strain: Condition your muscles with a regular exercise program. […] Warm up before any exercise session or sports activity, including practice. […] If you are injured, take the time needed to let the muscle heal before you return to sports.

• #10 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. […] Cool down. Make cooling down the final phase of your exercise routine. It should take twice as long as your warm-up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down. […] Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.

• #11 Here’s How to Prevent a Muscle Tear: Ortho 1 Medical Group: Orthopedic Specialists

  https://www.ortho1.com/blog/heres-how-to-prevent-a-muscle-tear

  Rest days help you avoid overtraining, and they give your muscles the time they need to heal, recover, and come back stronger. […] Without adequate water, your muscles can’t get the electrolytes they need to stay healthy. […] Stretch before and after you engage in physical activity. Always warm up before you stretch, and never stretch to the point of pain. […] At the end of your session or practice, use static stretches that you hold at the point of tension for at least 10-20 seconds to help avoid muscle injuries.

• #12 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. […] Cool down. Make cooling down the final phase of your exercise routine. It should take twice as long as your warm-up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down. […] Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.

• #13 Muscle strains – Symptoms and causes – Mayo Clinic

  https://www.mayoclinic.org/diseases-conditions/muscle-strains/symptoms-causes/syc-20450507

  Regular stretching and strengthening exercises for your sport, fitness or work activity, as part of an overall physical conditioning program, can help to minimize your risk of muscle strains. […] Try to be in shape to play your sport; don’t play your sport to get in shape. […] If you have a physically demanding occupation, regular conditioning can help prevent injuries.

• #14 Muscle Strains: Symptoms, Causes, and Prevention

  https://www.healthline.com/health/strains

  You can decrease your chances of straining a muscle if you take some basic precautions: […] Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. Always stretch and warm up before engaging in physical activity. […] Similarly, take the time to stretch after each workout or session of physical activity to prevent muscle stiffness. If you’re new to exercising, start slowly. Build up your activity a little at a time. […] It’s vital that you understand your body’s limitations. If something doesn’t feel right during an activity, stop immediately.

• #15 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #16 Understanding Muscle Strain: Prevention and Treatment Tips — Perform for Life

  https://www.performforlifesf.com/blog/understanding-muscle-strain-prevention-and-treatment-tips

  Preventing muscle strains involves several strategies focused on strengthening and preparing the muscles for activity: […] Always start with a dynamic warm-up to increase muscle blood flow and improve their elasticity. […] Incorporate strength training into your routine to build muscle resilience. […] Regular stretching exercises can improve flexibility, increase range of motion, and decrease the risk of muscle strains. […] Avoid sudden increases in the intensity or duration of your activities. Gradually build up the intensity to give your muscles time to adapt, significantly lowering the strain risk. […] The risk of re-injury after a muscle strain remains high. Continue practicing preventive measures and consider wearing supportive gear during activities that stress the affected muscle. […] Incorporate sport-specific drills that mimic your activities during your workout or sport. […] Emphasize the role of nutrition in muscle health. […] Highlight the importance of staying hydrated, as dehydration can lead to muscle cramps and an increased risk of strains.

• #17 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #18 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  The highest quality of evidence for a preventive effect was observed for interventions including the Nordic hamstring exercise (moderate quality of evidence), the FIFA 11+ intervention (moderate quality of evidence) and the isolated 10-week Nordic hamstring exercise protocol (high quality of evidence). […] The preventive effect of an adductor strengthening programme indicates the importance to focus on hip adduction strength gains for prevention. […] Most outcomes for all muscle injuries and domains were graded as very low to moderate quality of evidence, indicating that further high-quality research is likely to have an important impact on the confidence in the effect estimates.

• #19 Muscle Strain – Harvard Health

  https://www.health.harvard.edu/a_to_z/muscle-strain-a-to-z

  To help prevent muscle strains: […] Warm up before participating in sports and activities. […] Follow an exercise program aimed at stretching and strengthening your muscles. […] Increase the intensity of your training program gradually. Never push yourself too hard, too soon. […] Maintain a healthy body weight. Obesity can stress muscles, especially in your legs and back. […] Practice good posture when you sit and stand. […] Use the correct technique when you lift heavy loads.

• #20 Sprains and Strains Causes, Symptoms, and Treatments

  https://www.upmc.com/services/orthopaedics/conditions/sprains-strains

  To help prevent sprains and strains, you can: […] Gradually increase intensity. When starting a new exercise or activity, gradually increase the intensity, duration, and frequency over time. Sudden increases in intensity can strain muscles. […] Listen to your body. Pay attention to any pain, discomfort, or signs of fatigue during physical activity. Stop or modify your activity to prevent pushing yourself beyond your limits. […] Maintain a healthy weight. Excess weight can put additional stress on your muscles and joints. Maintain a healthy weight through a balanced diet and regular exercise. […] Maintain physical fitness. Engage in regular exercise to improve strength, flexibility, and overall physical fitness. This can help support and protect your muscles and joints. […] Pay attention to surfaces. Be cautious when walking, running, or exercising on uneven or slippery surfaces. Use appropriate footwear with good traction and avoid hazardous conditions.

• #21 Preventing Sprains and Strains | Proliance Orthopedic

  https://www.prolianceorthopedicassociates.com/preventing-sprains-and-strains

  Taking a few precautions and knowing the difference between a sprain and strain can help prevent injury. […] POA recommends the following safety tips for outdoor activity at any age: Always wear appropriate safety gear. If you bike or rollerblade, wear a helmet. Wear the appropriate shoes for each sport and replace shoes with worn tread. Warm-up before any exercise, even a walk in the park or a softball game. Exercise for at least 30 minutes a day. You can break this into shorter periods of 10 or 15 minutes throughout the day. Follow the 10% rule. Never increase your activity – whether it’s walking, running or inline skating – by more than 10% a week. Try not to do the exact same routine two days in a row. For example, alternate your activities by walking one day and playing tennis another. Different activities will work different muscles and keeps exercise more interesting. Stop all activity if you experience severe pain or swelling. Seek medical treatment for any persistent discomfort. Fuel your muscles with proper nutrition by eating a well-balanced diet.

• #22 Only severe Injuries are effectively reduced by… | F1000Research

  https://f1000research.com/articles/13-695

  Muscle injuries are the most frequent in football and may lead to the end of a players career. Many studies have evaluated the effectiveness of prevention programs for all injury types. Few studies have evaluated the effects of exercise on muscle injuries. […] Structured exercises significantly reduce the severity of muscle injury and, consequently, time loss to injury. […] Despite the diversity of prevention programs, teams still lack standardized programs. Structured exercises, such as FIFA 11+ and bounding exercises, which combine strengthening, body kinesthesic awareness, and neuromuscular control, reduce the incidence and severity of muscle injury. […] This review showed the interest in structured exercises in reducing severity and time loss to injury in professional football players.

• #23 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #24 Only severe Injuries are effectively reduced by… | F1000Research

  https://f1000research.com/articles/13-695

  The objective of this study is to report, through a systematic review of current scientific research of high level of proof (randomized controlled trial) the efficacy of programs for the prevention of muscle injuries for football players. […] The present research work is a systematic review of the biomedical literature to provide an analysis of the preventive effect of programs for muscle injuries in football. […] Application of structured muscle injury preventive protocols, including specific training, physical therapy, or pre-established protocols such as the FIFA 11+ program, aimed at reducing the risk of MI. […] All studies have shown that structured programs reduce MI rates, but significant differences have been observed, especially in the severity of injuries. […] FIFA 11+ is the most commonly used MI prevention program.

• #25 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Muscle strains, occurring most frequently at the musculo-tendon junction, generally occur as a result of muscle fibres being unable to cope with the demand being placed on them, leading to tearing of the fibres (Maffulli & Del Buono, 2015). […] Various risk factors have been proposed in the literature, but muscle injuries commonly occur concurrently with ‘spikes’ in frequency, intensity or duration of an activity. […] More recently, particularly for the hamstrings, eccentric strength has shown a strong correlation as a protective factor for muscle injury risk (Opar et al., 2015). […] Injury prevention: […] While aimed at soccer, the FIFA-11 is an easily adaptable foundation for a comprehensive sports warm-up. A 2017 systematic review found the FIFA-11 to reduce injuries by up to 30% amongst soccer players (Sadigursky et al., 2017).

• #26 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #27 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Gabbett (2016) has produced various research to support load management as a ‘vaccine’ for injury prevention. Effectively, he supports that training needs to be hard enough and long enough to develop the physical qualities to protect against injury, but this needs to be exposed without excessive and rapid increases in these training loads, which are often responsible for a large proportion of non-contact soft tissue injuries. […] Strengthening, particularly now eccentric, continues to be widely researched and supported for injury prevention. […] A 2019 systematic review found the Nordic hamstring curl (an eccentric hamstring exercise) was able to reduce hamstring injuries by up to 50% when included in an injury prevention program (Van Dyk et al., 2019). […] As such, Physiotherapists can play a critical role in the progression and programming of rehabilitation to the local injury site as well as surrounding musculature.

• #28 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Gabbett (2016) has produced various research to support load management as a ‘vaccine’ for injury prevention. Effectively, he supports that training needs to be hard enough and long enough to develop the physical qualities to protect against injury, but this needs to be exposed without excessive and rapid increases in these training loads, which are often responsible for a large proportion of non-contact soft tissue injuries. […] Strengthening, particularly now eccentric, continues to be widely researched and supported for injury prevention. […] A 2019 systematic review found the Nordic hamstring curl (an eccentric hamstring exercise) was able to reduce hamstring injuries by up to 50% when included in an injury prevention program (Van Dyk et al., 2019). […] As such, Physiotherapists can play a critical role in the progression and programming of rehabilitation to the local injury site as well as surrounding musculature.

• #29 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #30 SciELO Brazil – Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis

  https://www.scielo.br/j/fm/a/PQFZMrtxf8VFHFRgyQWYnyB/

  Muscle injuries show an incidence associated with extreme stretching, or even a high-intensity eccentric contraction. Such injuries cause severe damage to athletes, including lower performance, withdrawal, and psychological distress. In this scenario, the study of effective preventive methods is an indispensable factor in the routine of professional athletes, to reduce the incidence of injuries. […] To verify the effectiveness of three different interventions (warm-up, neuromuscular training, and eccentric exercise) to prevent muscle injuries in the lower limbs. […] The eccentric exercise (RR = 3.49, 95% CI 2.36, 5.16, p 0.00001) and the neuromuscular training (RR = 2.73, 95% CI 2.03, 2.68, p 0.00001) showed significant effects on the prevention of muscle injuries in lower limbs. On the other hand, warm-up (RR = 1.57, 95% CI 0.92, 2.7, p = 0.10) was irrelevant in reducing the incidence of injuries in the body segment investigated.

• #31 Sports Injuries: Their Prevention & Treatment

  https://blog.nasm.org/sports-injuries-and-prevention

  Sport injury prevention is chapter 13 of the NASM sports performance course (NASM-PES) and is one of the most important components of the course. […] An ideal ACL tear prevention program consists of stability, plyometrics, and strength training components. The stability component should be focused on enhancing neuromuscular control, dynamic joint stability, proprioception, balance, and single-leg training. A huge portion of this type of training can be used to correct dysfunctional movement patterns that can lead to knee instability. […] Plyometric training can improve landing mechanics and a component of neural control to reduce the likelihood of overstressing the ACL. Strength training is useful for strengthening the muscles supporting the joint, however, strength training alone (with no stability or plyometric component) may prove insufficient in preventing this type of injury.

• #32 Sports Injuries: Their Prevention & Treatment

  https://blog.nasm.org/sports-injuries-and-prevention

  Sport injury prevention is chapter 13 of the NASM sports performance course (NASM-PES) and is one of the most important components of the course. […] An ideal ACL tear prevention program consists of stability, plyometrics, and strength training components. The stability component should be focused on enhancing neuromuscular control, dynamic joint stability, proprioception, balance, and single-leg training. A huge portion of this type of training can be used to correct dysfunctional movement patterns that can lead to knee instability. […] Plyometric training can improve landing mechanics and a component of neural control to reduce the likelihood of overstressing the ACL. Strength training is useful for strengthening the muscles supporting the joint, however, strength training alone (with no stability or plyometric component) may prove insufficient in preventing this type of injury.

• #33 Sports Injuries: Their Prevention & Treatment

  https://blog.nasm.org/sports-injuries-and-prevention

  Maintaining optimal movement patterns, thorough warm-ups, maintaining a healthy weight, good flexibility, and strength in the hip extensors, knee flexors, and knee extensors can go a long way towards the prevention of this injury. […] Proper warmup, optimal movement patterns (including muscle flexibility), good core stability, and good control over movements are the best ways to prevent muscle strain. A certified personal trainer must check their client for muscle imbalances before designing a training program to address these imbalances before they can lead to significant injuries. […] Likewise, a thorough warm-up including low-intensity physical activity and dynamic stretching is recommended before playing a sport or completing an intense workout. This will help increase blood flow to the muscles, make them more pliable, and mimic the movements that will occur later in the activity. These steps can help to reduce the risk of muscle strain.

• #34 How to Prevent Muscle Strains • Stronger by Science

  https://www.strongerbyscience.com/how-to-prevent-muscle-strains/

  Proper warm-ups, developing adequate mobility, and avoiding excessive fatigue decrease your risk of a muscle strain. […] An adequate warm-up prior to training consisting of stretching and low-intensity aerobic activity can serve to increase range of motion, muscle temperature, and elasticity, which results in increased force production and strain energy absorption. […] Injury reduction strategies parallel many of the same basic tenets of general performance enhancement. These strategies include: Improved stability and task-specific flexibility. […] Fatigue, both of the muscle as well as the central nervous system, also plays an important role in strain injury. […] Training while injured or without proper rehabilitation can result in re-injury or increased severity of injury, as well as long-term recurrent muscle strains.

• #35 Return to Play Guidelines – Muscle Strains – IPA Physio

  https://ipa.physio/muscle-strain-recovery-tips/

  Muscle strains can occur suddenly or progress slowly over time. […] Common causes of muscle strains include deconditioning / weakness, poor flexibility, sudden explosive movements, and inconsistent loads i.e. a sudden increase in sprinting, throwing, kicking, jumping. […] Progressive and consistent loading is key to preventing muscle strains, and very likely the MOST important variable at play. […] To prevent recurrent muscle strains and become as resilient as possible, incorporate the following: […] Continue a well-rounded mobility and strength program. […] Decrease system inflammation […] Optimize nutrition and hydration […] Optimize rest and recovery continuously […] Optimize technique […] Always perform a good warmup.

• #36

  https://www.rytelsportsmedicine.com/blog/top-8-tips-for-preventing-muscle-strains

  Prevent muscle strains with Dr. Rytel’s top 8 expert tips. Learn effective injury prevention techniques to stay active and pain-free. […] Most muscle strains are preventable when you take the proper precautions, use the appropriate techniques, and listen when your body tells you it’s had enough. […] Here are some important facts about muscle strains, as well as 8 tips for preventing them in the first place: […] Warming up before you exercise is one of the best ways to prevent a muscle strain. […] If you’re just starting to exercise or getting back into shape after a long break, it’s important to take things slowly at first. […] Whether you’re lifting weights or doing some other type of exercise, it’s important to use proper form. […] If you play a sport that requires special equipment, such as cleats, make sure you’re wearing the right size and type of shoe.

• #37 How to Prevent Muscle Sprains | Mount Sinai Today

  https://health.mountsinai.org/blog/how-do-i-prevent-and-treat-a-muscle-strain/

  Muscle strains and sprains are common—but they aren’t inevitable. To prevent straining your muscles, vary the frequency and variety of your workout. You don’t want to do the same thing over and over again because that can ask too much of the muscle. While you might not feel any pain in the moment, you could still be damaging the muscle. Then, later on, you could start to feel pain seemingly out of nowhere. […] You’ll also want to vary the intensity of your workout. You can’t go hard day after day after day. Give your body at least one day off a week. One way to vary the intensity of your exercise is to practice interval training. This means performing a series of high intensity workouts interspersed with rest periods.

• #38 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Rest. Schedule regular days off from vigorous exercise and rest when tired. Fatigue and pain are good reasons not to exercise. […] Avoid the „weekend warrior” syndrome. Try to get at least 30 minutes of moderate physical activity every day. If you are truly pressed for time, you can break it up into 10-minute chunks.

• #39

  https://www.rytelsportsmedicine.com/blog/top-8-tips-for-preventing-muscle-strains

  To help prevent this, it’s important to cross-train. […] Strength-training is another great way to prevent muscle strains. […] Stretching can help improve flexibility, which can help prevent injuries, including muscle strains. […] When you’re tired, your muscles are more likely to be injured. To help prevent this, it’s important to get enough rest.

• #40 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Gabbett (2016) has produced various research to support load management as a ‘vaccine’ for injury prevention. Effectively, he supports that training needs to be hard enough and long enough to develop the physical qualities to protect against injury, but this needs to be exposed without excessive and rapid increases in these training loads, which are often responsible for a large proportion of non-contact soft tissue injuries. […] Strengthening, particularly now eccentric, continues to be widely researched and supported for injury prevention. […] A 2019 systematic review found the Nordic hamstring curl (an eccentric hamstring exercise) was able to reduce hamstring injuries by up to 50% when included in an injury prevention program (Van Dyk et al., 2019). […] As such, Physiotherapists can play a critical role in the progression and programming of rehabilitation to the local injury site as well as surrounding musculature.

• #41 The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians | Sports Medicine – Open | Full Text

  https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00364-0

  Experts followed a rigorous process during the clinical examination of calf muscle strain injuries to establish the diagnosis, make an estimate regarding prognosis, and to design an appropriate rehabilitation program. […] While preventing calf muscle strain injuries was believed to be complex, a hierarchical approach to exercise selection and load management may be useful to inform prevention strategies. […] To prevent CMSI, periodic monitoring is common, but practices vary and data are collected to inform load-management and exercise selection rather than predict future CMSI. […] A universal injury prevention program for CMSI may not exist. Instead, individualised strategies should reflect athlete intrinsic characteristics and sport demands. […] Although CMSI were reportedly difficult to prevent, on- and off-field strategies were implemented by experts to mitigate risk, particularly in susceptible athletes.

• #42 How to Prevent Sprains and Strains in the Workplace

  https://ergo-plus.com/prevent-sprains-strains-workplace/

  Did you know that sprains and strains are the leading injury category in the manufacturing environment? […] Not only that, but according to the workers compensation data, strains are the top accident category in manufacturing by claims frequency and severity. […] You’ll be happy to hear that sprains and strains are preventable in every workplace. What follows is a comprehensive (yet simple) approach to a complex problem. […] Prevention is, of course, better than treatment. Sprains and strains are a painful (and unnecessary) experience that we want to prevent from happening. […] To do that, you need a comprehensive prevention process to systematically identify and remove the risk factors present in your workplace and workforce through the use of controls. […] There are two primary types of controls; ergonomic (workplace) controls to reduce/remove ergonomic risk factors and individual controls to reduce/remove individual risk factors.

• #43 Ergonomics – Overview | Occupational Safety and Health Administration

  http://www.osha.gov/ergonomics

  Musculoskeletal disorders (MSDs) affect the muscles, nerves, blood vessels, ligaments and tendons. Workers in many different industries and occupations can be exposed to risk factors at work, such as lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body postures and performing the same or similar tasks repetitively. Exposure to these known risk factors for MSDs increases a worker’s risk of injury. […] Work-related MSDs can be prevented. Ergonomics — fitting a job to a person — helps lessen muscle fatigue, increases productivity and reduces the number and severity of work-related MSDs. […] Employers are responsible for providing a safe and healthful workplace for their workers. In the workplace, the number and severity of MSDs resulting from physical overexertion, and their associated costs, can be substantially reduced by applying ergonomic principles.

• #44 Muscle Strain: Symptoms, Tests, and Treatment of Muscle Strain

  https://www.webmd.com/fitness-exercise/muscle-strain

  Good ergonomics at work: Ergonomics is the practice of fitting a job to a person. According to the Occupational Safety and Health Administration (OSHA), good ergonomics helps reduce tired muscles, increases how productive workers can be, and decreases not only the number of work-related musculoskeletal conditions workers develop but also how bad they can be. […] Bad ergonomics can lead to muscle strains. Some ergonomic risks include: […] Using a great amount of force […] Keeping the same posture or staying in the same position, which limits blood flow […] Not taking enough breaks and not working on different tasks […] OSHA regulations: Preventing injuries such as musculoskeletal disorders at work is required by federal law (the General Duty Clause of the Occupational Safety and Health Act, section 5). Any employer with an employee who reports a work-related musculoskeletal disorder falls under this rule.

• #45 Ergonomics – Overview | Occupational Safety and Health Administration

  http://www.osha.gov/ergonomics

  Musculoskeletal disorders (MSDs) affect the muscles, nerves, blood vessels, ligaments and tendons. Workers in many different industries and occupations can be exposed to risk factors at work, such as lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body postures and performing the same or similar tasks repetitively. Exposure to these known risk factors for MSDs increases a worker’s risk of injury. […] Work-related MSDs can be prevented. Ergonomics — fitting a job to a person — helps lessen muscle fatigue, increases productivity and reduces the number and severity of work-related MSDs. […] Employers are responsible for providing a safe and healthful workplace for their workers. In the workplace, the number and severity of MSDs resulting from physical overexertion, and their associated costs, can be substantially reduced by applying ergonomic principles.

• #46 Strains and Sprains Prevention | WCF Insurance

  https://www.wcf.com/strains-and-sprains-prevention

  Steps in Preventing Work Strains and Sprains: Analyze tasks performed (movements, weights, duration, etc.) to identify muscle groups and joints at greatest risk first. Write and use functional job descriptions for use in hiring/placement. Have potential employee checked for functional capacity (Can they perform the essential functions of the job?). Take steps to eliminate or reduce inherent/high-risk exposures through: Work/task design changes, Providing mechanical interventions (carts, lifts, etc.), Train employees in preventative measures. […] Individuals performing work tasks should: Receive instruction in safe (bio-mechanical) task execution, Have muscle groups/joints prepared for work activity.

• #47 Muscle Strain: Symptoms, Tests, and Treatment of Muscle Strain

  https://www.webmd.com/fitness-exercise/muscle-strain

  Good ergonomics at work: Ergonomics is the practice of fitting a job to a person. According to the Occupational Safety and Health Administration (OSHA), good ergonomics helps reduce tired muscles, increases how productive workers can be, and decreases not only the number of work-related musculoskeletal conditions workers develop but also how bad they can be. […] Bad ergonomics can lead to muscle strains. Some ergonomic risks include: […] Using a great amount of force […] Keeping the same posture or staying in the same position, which limits blood flow […] Not taking enough breaks and not working on different tasks […] OSHA regulations: Preventing injuries such as musculoskeletal disorders at work is required by federal law (the General Duty Clause of the Occupational Safety and Health Act, section 5). Any employer with an employee who reports a work-related musculoskeletal disorder falls under this rule.

• #48 Ergonomics – Overview | Occupational Safety and Health Administration

  http://www.osha.gov/ergonomics

  Musculoskeletal disorders (MSDs) affect the muscles, nerves, blood vessels, ligaments and tendons. Workers in many different industries and occupations can be exposed to risk factors at work, such as lifting heavy items, bending, reaching overhead, pushing and pulling heavy loads, working in awkward body postures and performing the same or similar tasks repetitively. Exposure to these known risk factors for MSDs increases a worker’s risk of injury. […] Work-related MSDs can be prevented. Ergonomics — fitting a job to a person — helps lessen muscle fatigue, increases productivity and reduces the number and severity of work-related MSDs. […] Employers are responsible for providing a safe and healthful workplace for their workers. In the workplace, the number and severity of MSDs resulting from physical overexertion, and their associated costs, can be substantially reduced by applying ergonomic principles.

• #49 How to Avoid Sprains and Strains in the Workplace

  https://www.workplacesafetyscreenings.com/blog/5-costly-misconceptions-about-a-drug-free-workplace-2

  Some of the most common kinds of workplace injuries are sprains and muscle strains sustained on the job. […] Practicing preventative measures daily helps employees avoid painful accidents that require time away from work and potentially lost wages for both the employer and the employee. […] To increase workplace safety, WSS encourages all workers to follow smart, preventative measures to avoid strains and sprains on the job. […] Here are some important preventive activities that should be standard operating procedure at your workplace: Always life by bending at the knees, lifting with leg strength, not the back. […] Carry all loads close to the body. Injuries occur when workers pull or lift a heavy or awkward object without help or attempt to lift an object while twisting from the waist.

• #50 Muscle strain: Symptoms, diagnosis, treatment, and recovery

  https://www.medicalnewstoday.com/articles/324642

  People may be able to prevent muscle strains by warming up the muscles before doing physical activity and by avoiding overstretching the muscles. […] Following the guidance below may help prevent muscle strains: […] Walk at a moderate pace for 3 to 5 minutes before doing any sports or other physical activities. Doing this will warm up the muscles and prepare them for an increase in the intensity of the activity. […] Follow a healthful diet and exercise program to maintain a healthy weight. Excess weight can put additional stress on the muscles, making muscle strains more likely to occur. […] Lift heavy objects or items with care and always use the correct technique. It is vital to lift with the legs rather than the back and to carry any heavy loads with the torso to avoid straining the arm or back muscles.

• #51 How to Avoid Sprains and Strains in the Workplace

  https://www.workplacesafetyscreenings.com/blog/5-costly-misconceptions-about-a-drug-free-workplace-2

  Some of the most common kinds of workplace injuries are sprains and muscle strains sustained on the job. […] Practicing preventative measures daily helps employees avoid painful accidents that require time away from work and potentially lost wages for both the employer and the employee. […] To increase workplace safety, WSS encourages all workers to follow smart, preventative measures to avoid strains and sprains on the job. […] Here are some important preventive activities that should be standard operating procedure at your workplace: Always life by bending at the knees, lifting with leg strength, not the back. […] Carry all loads close to the body. Injuries occur when workers pull or lift a heavy or awkward object without help or attempt to lift an object while twisting from the waist.

• #52 How to Avoid Sprains and Strains in the Workplace

  https://www.workplacesafetyscreenings.com/blog/5-costly-misconceptions-about-a-drug-free-workplace-2

  A avoid lifting upward unnecessarily while carrying a heavy load. Keep as much of the load as possible at waist level. […] Get help lifting heavy loads. Never try to move or lift an object thats too heavy by yourself. If possible, break the load down into smaller parts. If the load cant be broken down, find help from a mechanical device or lift it with another worker. […] Ensure all moving equipment works properly. Otherwise, it may cause unnecessary strain just trying to get it to work. […] Stretch every day to increase flexibility. […] Change positions frequently at work. Chronic strain due to an unchanging work position weakens the back, arms, and shoulders. Proper ergonomics is important, and working heights should be adjusted to prevent slumping or excessive reaching. […] If muscles or ligaments weaken over time from lack of exercise or age, strain or sprains are more likely than if an employee is physically fit.

• #53 How to Prevent Sprains and Strains in the Workplace

  https://www.shrm.org/topics-tools/news/risk-management/how-to-prevent-sprains-strains-workplace

  Did you know that sprains and strains are the leading injury category in the manufacturing environment? Its true. […] You’ll be happy to hear that sprains and strains are preventable in every workplace. Its a simple matter of identifying risk factors and systematically implementing control measures. […] Prevention is, of course, better than treatment. Sprains and strains are a painful and unnecessary experience that we want to prevent from happening. To do that, you need a comprehensive prevention process to systematically identify and remove the risk factors present in your workplace and workforce through the use of controls. […] The most successful companies in preventing sprains and strains in a manufacturing environment have created a culture of safety, health and wellness. This culture is the result of each side of this partnership for prevention (the company and individual workers) taking responsibility for their role.

• #54 Nutrition for the Prevention and Treatment of Muscle Injury – Articles & Advice | White House Clinic

  https://www.whitehouse-clinic.co.uk/articles-and-advice/nutrition-for-the-prevention-and-treatment-of-muscle-injury

  Injuries to skeletal muscle account for over 40% of all injuries, and as nutrition is regarded as the single most complementary factor to any individual in promoting optimal recovery and physical performance, it is no surprise that there is growing evidence to suggest a role in injury prevention and rehabilitation. […] Given the crucial role of dietary protein in muscle protein turnover, from a nutritional perspective, it has been become the primary focus in the prevention of muscle injuries. […] Given sufficient dietary protein is provided in the general diet, additional protein intake will not prevent muscle injury or reduce post-exercise muscle soreness. […] Whilst additional protein may not prevent a muscle injury, increased dietary protein may be beneficial after an injury, both in terms of minimising muscle loss and promoting repair.

• #55 Sprains, Strains & Other Soft-Tissue Injuries – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/sprains-strains-and-other-soft-tissue-injuries/

  Drink water. Drink enough water to prevent dehydration, heat exhaustion, and heat stroke. Drink 1 pint of water 15 minutes before you start exercising and another pint after you cool down. Have a drink of water every 20 minutes or so while you exercise. […] Cool down. Make cooling down the final phase of your exercise routine. It should take twice as long as your warm-up. Slow your motions and lessen the intensity of your movements for at least 10 minutes before you stop completely. This phase of a safe exercise program should conclude when your skin is dry and you have cooled down. […] Stretch. Begin stretches slowly and carefully until reaching a point of muscle tension. Hold each stretch for 10 to 20 seconds, then slowly and carefully release it. Inhale before each stretch and exhale as you release. Do each stretch only once. Never stretch to the point of pain, always maintain control, and never bounce on a muscle that is fully stretched.

• #56 Here’s How to Prevent a Muscle Tear: Ortho 1 Medical Group: Orthopedic Specialists

  https://www.ortho1.com/blog/heres-how-to-prevent-a-muscle-tear

  Rest days help you avoid overtraining, and they give your muscles the time they need to heal, recover, and come back stronger. […] Without adequate water, your muscles can’t get the electrolytes they need to stay healthy. […] Stretch before and after you engage in physical activity. Always warm up before you stretch, and never stretch to the point of pain. […] At the end of your session or practice, use static stretches that you hold at the point of tension for at least 10-20 seconds to help avoid muscle injuries.

• #57 How to Prevent Muscle Strain during Workouts | Orthopaedic Associates

  https://oaidocs.com/2022/03/30/how-to-prevent-muscle-strain-during-workouts/

  Switching up your routine helps lessen your risk for muscle strain by allowing your overused muscles to rest and recover before engaging them again. […] Learning and mastering proper form is essential for targeting correct muscle groups. This helps you keep your workouts within safe physical limits and ultimately reduces your risk for injuries. […] Drinking enough water replenishes the water and electrolytes you lost through your sweat, thereby reducing your risk for muscle tension and cramping. […] When muscles are tense, they become less pliable and unable to move well. This can result in a variety of problems, such as a strain. […] Here at Orthopedic Associates, our board-certified sports medicine physicians work with athletes and people who lead an active lifestyle not only to provide them with high-quality injury treatment but also to teach them preventive strategies and useful techniques that ultimately help them reach their full potential.

• #58 Muscle Injury: Cramp, Strain or Contusion? – Life Ready Physio

  https://www.lifereadyphysio.com.au/articles/muscle-injury-cramp-strain-or-contusion/

  A good warm-up prevents muscle strains during sport as it improves flexibility and contractility of the muscle fibres […] See your physio as soon as possible after a muscle strain. Best rehabilitation results are achieved with early intervention. Strengthening and gentle walk/jogs can be started as early as 2-3 days post injury […] Prevent cramping by hydration properly prior, during and post exercise […] Replenishing electrolytes (lost in sweat) help the body retain water and prevent dehydration. Electrolytes are found in sports drinks like Gatorade.

• #59

  https://www.williamoslerhs.ca/en/news/exercising-in-the-summertime-how-to-prevent-common-muscle-injuries.aspx

  5. Stay hydrated. Its important to drink enough water before, during and after a workout, especially while out in the heat. As we age, our bodies lose fluids more rapidly, which can impact the health of our muscles and tendons, making us more susceptible to muscle injuries. So, drink up! […] 6. Get enough rest. We cant do our best when were not feeling our best. When our mind and bodies do not get enough rest, we are more likely to ignore cues from our muscles. This could result in poor posture and form out of fatigue, which may result in injury. Make sure to get enough sleep and give your muscles a rest by switching up workouts and taking breaks.

• #60 Nutrition for the Prevention and Treatment of Muscle Injury – Articles & Advice | White House Clinic

  https://www.whitehouse-clinic.co.uk/articles-and-advice/nutrition-for-the-prevention-and-treatment-of-muscle-injury

  Injuries to skeletal muscle account for over 40% of all injuries, and as nutrition is regarded as the single most complementary factor to any individual in promoting optimal recovery and physical performance, it is no surprise that there is growing evidence to suggest a role in injury prevention and rehabilitation. […] Given the crucial role of dietary protein in muscle protein turnover, from a nutritional perspective, it has been become the primary focus in the prevention of muscle injuries. […] Given sufficient dietary protein is provided in the general diet, additional protein intake will not prevent muscle injury or reduce post-exercise muscle soreness. […] Whilst additional protein may not prevent a muscle injury, increased dietary protein may be beneficial after an injury, both in terms of minimising muscle loss and promoting repair.

• #61 Tips for Preventing Sports-Related Strains and SprainsAccessibility ToolsIncrease TextDecrease TextGrayscaleHigh ContrastNegative ContrastLight BackgroundLinks UnderlineReadable FontReset

  https://www.okwu.edu/news/2018/07/tips-prevent-sprains-strains/

  Know When to Stop Pushing– Pushing oneself hard is part of being an athlete, but an athlete also needs to know when to stop pushing in order to avoid injury. Know your limits and avoid playing sports when you’re overly tired to reduce the risk of strains and sprains. […] Eat a Healthy Diet– A diet that’s packed with important nutrients helps keep muscle strong, and strong muscles are less prone to injury. […] Ensure Shoes Fit Properly– You should have a good fit when wearing athletic shoes to prevent ankle sprains. As soon as the tread wears out or begins to wear too much on one side, replace your shoes.

• #62 Nutrition for the Prevention and Treatment of Muscle Injury – Articles & Advice | White House Clinic

  https://www.whitehouse-clinic.co.uk/articles-and-advice/nutrition-for-the-prevention-and-treatment-of-muscle-injury

  Injuries to skeletal muscle account for over 40% of all injuries, and as nutrition is regarded as the single most complementary factor to any individual in promoting optimal recovery and physical performance, it is no surprise that there is growing evidence to suggest a role in injury prevention and rehabilitation. […] Given the crucial role of dietary protein in muscle protein turnover, from a nutritional perspective, it has been become the primary focus in the prevention of muscle injuries. […] Given sufficient dietary protein is provided in the general diet, additional protein intake will not prevent muscle injury or reduce post-exercise muscle soreness. […] Whilst additional protein may not prevent a muscle injury, increased dietary protein may be beneficial after an injury, both in terms of minimising muscle loss and promoting repair.

• #63 Nutrition for the Prevention and Treatment of Muscle Injury – Articles & Advice | White House Clinic

  https://www.whitehouse-clinic.co.uk/articles-and-advice/nutrition-for-the-prevention-and-treatment-of-muscle-injury

  Emerging evidence suggests that vitamin D deficiencies can impair muscle regeneration following damaging exercise, and so beyond the effects on the immune system and muscle function, maintaining healthy levels of Vit D should be a priority for any injured individual. […] In the context of muscle injury, creatine supplementation can be utilised following limb immobilisation to assist in muscle growth and return to peak strength. Furthermore, supplementation has been shown to reduce the loss of muscle and strength during immobilisation. […] If you are unfortunate enough to experience an injury, one of the key considerations and challenges is to ensure muscle loss is minimised and that sufficient energy is consumed to allow repair, without significantly increasing body fat.

• #64 Nutrition for the Prevention and Treatment of Muscle Injury – Articles & Advice | White House Clinic

  https://www.whitehouse-clinic.co.uk/articles-and-advice/nutrition-for-the-prevention-and-treatment-of-muscle-injury

  Injuries to skeletal muscle account for over 40% of all injuries, and as nutrition is regarded as the single most complementary factor to any individual in promoting optimal recovery and physical performance, it is no surprise that there is growing evidence to suggest a role in injury prevention and rehabilitation. […] Given the crucial role of dietary protein in muscle protein turnover, from a nutritional perspective, it has been become the primary focus in the prevention of muscle injuries. […] Given sufficient dietary protein is provided in the general diet, additional protein intake will not prevent muscle injury or reduce post-exercise muscle soreness. […] Whilst additional protein may not prevent a muscle injury, increased dietary protein may be beneficial after an injury, both in terms of minimising muscle loss and promoting repair.

• #65 Muscle Strains in the Thigh – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/muscle-strains-in-the-thigh/

  Muscle strains usually happen when a muscle is stretched beyond its limit, tearing the muscle fibers. […] Once a muscle strain occurs, the muscle is vulnerable to reinjury. It is important to let the muscle heal properly and to follow preventive guidelines from your doctor. […] Most muscle strains can be treated with the RICE protocol. […] Several factors can increase your risk of muscle strains, including: Muscle tightness. Tight muscles are vulnerable to strain. Athletes should follow a year-round program of daily stretching exercises. […] You can take the following precautions to help prevent muscle strain: Condition your muscles with a regular exercise program. […] Warm up before any exercise session or sports activity, including practice. […] If you are injured, take the time needed to let the muscle heal before you return to sports.

• #66 Sprains and Strains Meaning, Causes, First Aid, Treatment

  https://www.medicinenet.com/sprained_ankle/article.htm

  Is it possible to prevent sprains and strains? […] Athletes routinely warm up before practice and competition, and that same philosophy of injury prevention can be applied to regular daily activities. […] Stretching before work and gradually increasing the amount of effort and exertion may help prevent injured joints and muscles. […] Moreover, exercises and stretches that strengthen the muscles that are used in routine activities can help maximize flexibility and minimize the risk of future injury. […] A previous sprain or strain is a risk factor for another future injury to that particular area. Being certain that an injured body part is completely healed before stressing it again is essential to minimize that risk.

• #67 Muscle Strains in the Thigh – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/muscle-strains-in-the-thigh/

  Muscle strains usually happen when a muscle is stretched beyond its limit, tearing the muscle fibers. […] Once a muscle strain occurs, the muscle is vulnerable to reinjury. It is important to let the muscle heal properly and to follow preventive guidelines from your doctor. […] Most muscle strains can be treated with the RICE protocol. […] Several factors can increase your risk of muscle strains, including: Muscle tightness. Tight muscles are vulnerable to strain. Athletes should follow a year-round program of daily stretching exercises. […] You can take the following precautions to help prevent muscle strain: Condition your muscles with a regular exercise program. […] Warm up before any exercise session or sports activity, including practice. […] If you are injured, take the time needed to let the muscle heal before you return to sports.

• #68 Thigh Muscle Strain | BoulderCentre for Orthopedics & Spine

  https://www.bouldercentre.com/news/thigh-muscle-strain

  Several factors can predispose you to muscle strains, including: […] Tight muscles are vulnerable to strain. Athletes should follow a year-round program of daily stretching exercises. […] You can take the following precautions to help prevent muscle strain: […] Condition your muscles with a regular program of exercises. You can ask your physician about exercise programs for people of your age and activity level. […] Warm up before any exercise session or sports activity, including practice. A good warm up prepares your body for more intense activity. It gets your blood flowing, raises your muscle temperature, and increases your breathing rate. Warming up gives your body time to adjust to the demands of exercise. It increases range of motion and reduces stiffness. […] Take time to cool down after exercise. Stretch slowly and gradually, holding each stretch to give the muscle time to respond and lengthen. […] If you are injured, take the time needed to let the muscle heal before you return to sports. Wait until your muscle strength and flexibility return to preinjury levels. This can take 10 days to 3 weeks for a mild strain, and up to 6 months for a severe strain, such as a hamstring strain.

• #69 How to Prevent Muscle Strains • Stronger by Science

  https://www.strongerbyscience.com/how-to-prevent-muscle-strains/

  Proper warm-ups, developing adequate mobility, and avoiding excessive fatigue decrease your risk of a muscle strain. […] An adequate warm-up prior to training consisting of stretching and low-intensity aerobic activity can serve to increase range of motion, muscle temperature, and elasticity, which results in increased force production and strain energy absorption. […] Injury reduction strategies parallel many of the same basic tenets of general performance enhancement. These strategies include: Improved stability and task-specific flexibility. […] Fatigue, both of the muscle as well as the central nervous system, also plays an important role in strain injury. […] Training while injured or without proper rehabilitation can result in re-injury or increased severity of injury, as well as long-term recurrent muscle strains.

• #70 Prophylaxis and management of hamstring muscle injuries in intercollegiate football players – PubMed

  https://pubmed.ncbi.nlm.nih.gov/6496833/

  Hamstring muscle strains were responsible for the loss of playing time of a significant number of football players at the University of Nebraska in the early 1970s. […] After the acquisition of a Cybex II isokinetic dynamometer, the number of injuries was noted to decrease. […] Players in Group I, from 1973 to 1977, underwent a training program consisting of a supervised winter running program and self-designed year-long stretching, running, and weight lifting. […] In addition, all athletes had baseline testing of hamstrings and quadriceps. Deficits were corrected to a desired ratio of 0.60. […] Injured players in Group II were treated with rest, ice, and elevation initially. High speed isokinetic workouts were begun on the third day with testing on the fifth day. […] Players returned to action when peak-torque reached a level of 95% of the baseline score or a hamstrings:quadriceps ratio of 0.55 or greater. Average time out of action was 2 weeks.

• #71 Prophylaxis and management of hamstring muscle injuries in intercollegiate football players – PubMed

  https://pubmed.ncbi.nlm.nih.gov/6496833/

  Hamstring muscle strains were responsible for the loss of playing time of a significant number of football players at the University of Nebraska in the early 1970s. […] After the acquisition of a Cybex II isokinetic dynamometer, the number of injuries was noted to decrease. […] Players in Group I, from 1973 to 1977, underwent a training program consisting of a supervised winter running program and self-designed year-long stretching, running, and weight lifting. […] In addition, all athletes had baseline testing of hamstrings and quadriceps. Deficits were corrected to a desired ratio of 0.60. […] Injured players in Group II were treated with rest, ice, and elevation initially. High speed isokinetic workouts were begun on the third day with testing on the fifth day. […] Players returned to action when peak-torque reached a level of 95% of the baseline score or a hamstrings:quadriceps ratio of 0.55 or greater. Average time out of action was 2 weeks.

• #72 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Furthermore, education surrounding the importance of ongoing strengthening is critical to try and assist in preventing re-injuries in the future. […] The prevention and management of muscle strains in athletes at a local level is multi-faceted and complex in nature given the variability in access to resources on a club-to-club basis. An adequate foundation in respect to a thorough dynamic warm-up before sessions as well as particularly a solid pre-season that forms the base from which to work on throughout the season. […] As such, Physiotherapists play an important role in educating patients on these facets as well as the importance of strengthening as a means of both injury prevention and completing a thorough rehabilitation, as critical in achieving positive outcomes in these athletes to keep them playing the sport they love.

• #73 Return to Play Guidelines – Muscle Strains – IPA Physio

  https://ipa.physio/muscle-strain-recovery-tips/

  Muscle strains can occur suddenly or progress slowly over time. […] Common causes of muscle strains include deconditioning / weakness, poor flexibility, sudden explosive movements, and inconsistent loads i.e. a sudden increase in sprinting, throwing, kicking, jumping. […] Progressive and consistent loading is key to preventing muscle strains, and very likely the MOST important variable at play. […] To prevent recurrent muscle strains and become as resilient as possible, incorporate the following: […] Continue a well-rounded mobility and strength program. […] Decrease system inflammation […] Optimize nutrition and hydration […] Optimize rest and recovery continuously […] Optimize technique […] Always perform a good warmup.

• #74 Muscle Strains: Healing, Prevention, and the Role of Physiotherapy – Connect Physiotherapy & Exercise

  https://connectpt.ca/muscle-strains-healing-prevention-and-the-role-of-physiotherapy/

  Isometric exercises involve contracting the muscle without changing its length. […] Once you can perform the isometric exercises without pain, isotonic exercises are incorporated into the rehabilitation plan. […] The progression to sport-specific exercises should be gradual and tailored to individual needs, guided by a physiotherapist. […] Muscle strains can be painful and disruptive, but with the guidance of a physiotherapist and appropriate treatment, the healing process can be optimized. […] If you experience a muscle strain, seek the help of a qualified professional for an accurate diagnosis and a tailored management plan. […] Remember, while knowledge is power, self-diagnosis and treatment can be risky.

• #75 Understanding Muscle Strain: Prevention and Treatment Tips — Perform for Life

  https://www.performforlifesf.com/blog/understanding-muscle-strain-prevention-and-treatment-tips

  Preventing muscle strains involves several strategies focused on strengthening and preparing the muscles for activity: […] Always start with a dynamic warm-up to increase muscle blood flow and improve their elasticity. […] Incorporate strength training into your routine to build muscle resilience. […] Regular stretching exercises can improve flexibility, increase range of motion, and decrease the risk of muscle strains. […] Avoid sudden increases in the intensity or duration of your activities. Gradually build up the intensity to give your muscles time to adapt, significantly lowering the strain risk. […] The risk of re-injury after a muscle strain remains high. Continue practicing preventive measures and consider wearing supportive gear during activities that stress the affected muscle. […] Incorporate sport-specific drills that mimic your activities during your workout or sport. […] Emphasize the role of nutrition in muscle health. […] Highlight the importance of staying hydrated, as dehydration can lead to muscle cramps and an increased risk of strains.

• #76 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Furthermore, education surrounding the importance of ongoing strengthening is critical to try and assist in preventing re-injuries in the future. […] The prevention and management of muscle strains in athletes at a local level is multi-faceted and complex in nature given the variability in access to resources on a club-to-club basis. An adequate foundation in respect to a thorough dynamic warm-up before sessions as well as particularly a solid pre-season that forms the base from which to work on throughout the season. […] As such, Physiotherapists play an important role in educating patients on these facets as well as the importance of strengthening as a means of both injury prevention and completing a thorough rehabilitation, as critical in achieving positive outcomes in these athletes to keep them playing the sport they love.

• #77 The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians | Sports Medicine – Open | Full Text

  https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00364-0

  Experts followed a rigorous process during the clinical examination of calf muscle strain injuries to establish the diagnosis, make an estimate regarding prognosis, and to design an appropriate rehabilitation program. […] While preventing calf muscle strain injuries was believed to be complex, a hierarchical approach to exercise selection and load management may be useful to inform prevention strategies. […] To prevent CMSI, periodic monitoring is common, but practices vary and data are collected to inform load-management and exercise selection rather than predict future CMSI. […] A universal injury prevention program for CMSI may not exist. Instead, individualised strategies should reflect athlete intrinsic characteristics and sport demands. […] Although CMSI were reportedly difficult to prevent, on- and off-field strategies were implemented by experts to mitigate risk, particularly in susceptible athletes.

• #78 Muscle Strain: Treatment Options, Risks, and Prevention

  https://www.healthline.com/health/muscle-strain-treatment

  The last thing you want to do is reinjure a strained muscle. There are several ways you can prevent a muscle strain from recurring, including: […] Talk with a doctor about what steps you can take to avoid muscle strains if you experience them regularly.

• #79 Strains and Sprains Prevention | WCF Insurance

  https://www.wcf.com/strains-and-sprains-prevention

  Strains and sprains are among the most common causes of lost work time and high workers’ compensation claims costs. The impact can be felt for years. […] Several factors can predispose you to muscle strains. These include: Muscle tightness – Tight muscles are vulnerable to strain. Muscle imbalance – Antagonistic muscles work together, if one is stronger than the other, the weak muscle can become strained. Poor conditioning – If your muscles are weak, they are less able to cope with the stress of exercise and more likely to be injured. Muscle fatigue – Fatigue reduces the energy-absorbing capabilities of muscle, making them more susceptible to injury. Insufficient warm-up – A proper warm-up is protective because it increases range of motion and reduces stiffness. […] A proper warm-up is protective because it increases range of motion and reduces stiffness. Stretch slowly and gradually, holding each stretch to give the muscle time to respond and lengthen. You can ask a coach or your physician for help in developing a routine. Condition your muscles with a regular program of exercises.

• #80 How to Prevent Sprains and Strains in the Workplace

  https://ergo-plus.com/prevent-sprains-strains-workplace/

  Did you know that sprains and strains are the leading injury category in the manufacturing environment? […] Not only that, but according to the workers compensation data, strains are the top accident category in manufacturing by claims frequency and severity. […] You’ll be happy to hear that sprains and strains are preventable in every workplace. What follows is a comprehensive (yet simple) approach to a complex problem. […] Prevention is, of course, better than treatment. Sprains and strains are a painful (and unnecessary) experience that we want to prevent from happening. […] To do that, you need a comprehensive prevention process to systematically identify and remove the risk factors present in your workplace and workforce through the use of controls. […] There are two primary types of controls; ergonomic (workplace) controls to reduce/remove ergonomic risk factors and individual controls to reduce/remove individual risk factors.

• #81 Strains and Sprains Prevention | WCF Insurance

  https://www.wcf.com/strains-and-sprains-prevention

  Strains and sprains are among the most common causes of lost work time and high workers’ compensation claims costs. The impact can be felt for years. […] Several factors can predispose you to muscle strains. These include: Muscle tightness – Tight muscles are vulnerable to strain. Muscle imbalance – Antagonistic muscles work together, if one is stronger than the other, the weak muscle can become strained. Poor conditioning – If your muscles are weak, they are less able to cope with the stress of exercise and more likely to be injured. Muscle fatigue – Fatigue reduces the energy-absorbing capabilities of muscle, making them more susceptible to injury. Insufficient warm-up – A proper warm-up is protective because it increases range of motion and reduces stiffness. […] A proper warm-up is protective because it increases range of motion and reduces stiffness. Stretch slowly and gradually, holding each stretch to give the muscle time to respond and lengthen. You can ask a coach or your physician for help in developing a routine. Condition your muscles with a regular program of exercises.

• #82 Treat And Prevent A Calf Strain With These Strategies – Triathlete

  https://www.triathlete.com/training/injury-prevention/calf-strain-treatment-prevention/

  Muscle strains happen when you sprint and the muscle isnt prepared for the effort expended. […] Muscle strains occur when a muscle contracts beyond its capabilities, or is overstretched, resulting in muscle damage. This often happens when the muscles are not warmed up properly, or are fatigued. […] A review study of over 5,000 athletes across a number of sports found that the strongest predictors of future calf injury were previous calf injury, and older age. […] Although some risk factors for calf strains cannot be changed, others can be addressed in order to decrease the chances of this injury. Make sure to properly work into activity! Simple light movement to get blood flowing and loosen tissues will do. […] Fatigued muscles are also more prone to strains, so athletes may want to try to avoid common mechanisms of calf strains (running uphill, sprinting, jumping) later in workouts. […] Finally, strengthen those calves! Theyre a main mover in running, so loading up calf raises and making sure they can withstand the demands of triathlon is key.

• #83 Prophylaxis and management of hamstring muscle injuries in intercollegiate football players – PubMed

  https://pubmed.ncbi.nlm.nih.gov/6496833/

  Hamstring muscle strains were responsible for the loss of playing time of a significant number of football players at the University of Nebraska in the early 1970s. […] After the acquisition of a Cybex II isokinetic dynamometer, the number of injuries was noted to decrease. […] Players in Group I, from 1973 to 1977, underwent a training program consisting of a supervised winter running program and self-designed year-long stretching, running, and weight lifting. […] In addition, all athletes had baseline testing of hamstrings and quadriceps. Deficits were corrected to a desired ratio of 0.60. […] Injured players in Group II were treated with rest, ice, and elevation initially. High speed isokinetic workouts were begun on the third day with testing on the fifth day. […] Players returned to action when peak-torque reached a level of 95% of the baseline score or a hamstrings:quadriceps ratio of 0.55 or greater. Average time out of action was 2 weeks.

• #84 The Assessment, Management and Prevention of Calf Muscle Strain Injuries: A Qualitative Study of the Practices and Perspectives of 20 Expert Sports Clinicians | Sports Medicine – Open | Full Text

  https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-021-00364-0

  Experts followed a rigorous process during the clinical examination of calf muscle strain injuries to establish the diagnosis, make an estimate regarding prognosis, and to design an appropriate rehabilitation program. […] While preventing calf muscle strain injuries was believed to be complex, a hierarchical approach to exercise selection and load management may be useful to inform prevention strategies. […] To prevent CMSI, periodic monitoring is common, but practices vary and data are collected to inform load-management and exercise selection rather than predict future CMSI. […] A universal injury prevention program for CMSI may not exist. Instead, individualised strategies should reflect athlete intrinsic characteristics and sport demands. […] Although CMSI were reportedly difficult to prevent, on- and off-field strategies were implemented by experts to mitigate risk, particularly in susceptible athletes.

• #85 Which is the scientific evidence for prevention programs for muscle strains? | Apunts Sports Medicine

  https://www.apunts.org/en-which-is-scientificevidence-for-articulo-X1886658109286606

  Muscle strains are common in many types of sport if the biomechanical load becomes higher than the tolerance of the muscle. […] Prevention of muscle strains should focus on preparing the athletes for the biomechanical load required by the specific type of sport. […] Studies have shown that sport specific prevention programs aimed at improving training specificity and fatigue resistance reduce the rate of hamstring strains. […] Specific training as provided by the Nordic hamstring lowers has also been shown to reduce the incidence of hamstring strains. […] Improving lumbar and pelvic function in high speed movements could also be of importance and high quality rehabilitation after muscle strains might reduce the rate of recurrent injuries. […] In the field of preventing muscle strains more evidence is needed to find the optimal prevention measures. […] There is need for more, well-conducted research on injury prevention in different types of sport.

• #86 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Gabbett (2016) has produced various research to support load management as a ‘vaccine’ for injury prevention. Effectively, he supports that training needs to be hard enough and long enough to develop the physical qualities to protect against injury, but this needs to be exposed without excessive and rapid increases in these training loads, which are often responsible for a large proportion of non-contact soft tissue injuries. […] Strengthening, particularly now eccentric, continues to be widely researched and supported for injury prevention. […] A 2019 systematic review found the Nordic hamstring curl (an eccentric hamstring exercise) was able to reduce hamstring injuries by up to 50% when included in an injury prevention program (Van Dyk et al., 2019). […] As such, Physiotherapists can play a critical role in the progression and programming of rehabilitation to the local injury site as well as surrounding musculature.

• #87 How to Prevent Muscle Strains • Stronger by Science

  https://www.strongerbyscience.com/how-to-prevent-muscle-strains/

  Proper warm-ups, developing adequate mobility, and avoiding excessive fatigue decrease your risk of a muscle strain. […] An adequate warm-up prior to training consisting of stretching and low-intensity aerobic activity can serve to increase range of motion, muscle temperature, and elasticity, which results in increased force production and strain energy absorption. […] Injury reduction strategies parallel many of the same basic tenets of general performance enhancement. These strategies include: Improved stability and task-specific flexibility. […] Fatigue, both of the muscle as well as the central nervous system, also plays an important role in strain injury. […] Training while injured or without proper rehabilitation can result in re-injury or increased severity of injury, as well as long-term recurrent muscle strains.

• #88 Muscle strain: Symptoms, diagnosis, treatment, and recovery

  https://www.medicalnewstoday.com/articles/324642

  Wear shoes that provide stability and ensure that any other protective equipment fits appropriately and is in good condition. […] Some people may benefit from working with a physical therapist or a strength and conditioning professional to help improve their exercise technique and allow them to build strength and flexibility safely.

• #89 How to Prevent Muscle Strain during Workouts | Orthopaedic Associates

  https://oaidocs.com/2022/03/30/how-to-prevent-muscle-strain-during-workouts/

  Switching up your routine helps lessen your risk for muscle strain by allowing your overused muscles to rest and recover before engaging them again. […] Learning and mastering proper form is essential for targeting correct muscle groups. This helps you keep your workouts within safe physical limits and ultimately reduces your risk for injuries. […] Drinking enough water replenishes the water and electrolytes you lost through your sweat, thereby reducing your risk for muscle tension and cramping. […] When muscles are tense, they become less pliable and unable to move well. This can result in a variety of problems, such as a strain. […] Here at Orthopedic Associates, our board-certified sports medicine physicians work with athletes and people who lead an active lifestyle not only to provide them with high-quality injury treatment but also to teach them preventive strategies and useful techniques that ultimately help them reach their full potential.

• #90 How to Prevent Sprains and Strains in the Workplace

  https://ergo-plus.com/prevent-sprains-strains-workplace/

  The strategy outlined in this article for prevention of sprains and strains is a simple one identify and control all contributing risk factors. […] Putting ergonomic controls in place is part of the companys responsibility to provide a safe workplace for their people. […] In many cases, individual controls fall under the individual responsibility of the worker to keep his or her body fit for work and use proper work practices. […] Preventing sprains and strains in the workplace requires a simple strategy reduce all causative risk factors by implementing controls; both ergonomic and individual controls.

• #91 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Furthermore, education surrounding the importance of ongoing strengthening is critical to try and assist in preventing re-injuries in the future. […] The prevention and management of muscle strains in athletes at a local level is multi-faceted and complex in nature given the variability in access to resources on a club-to-club basis. An adequate foundation in respect to a thorough dynamic warm-up before sessions as well as particularly a solid pre-season that forms the base from which to work on throughout the season. […] As such, Physiotherapists play an important role in educating patients on these facets as well as the importance of strengthening as a means of both injury prevention and completing a thorough rehabilitation, as critical in achieving positive outcomes in these athletes to keep them playing the sport they love.

• #92 Here’s How to Prevent a Muscle Tear: Ortho 1 Medical Group: Orthopedic Specialists

  https://www.ortho1.com/blog/heres-how-to-prevent-a-muscle-tear

  Torn muscles can happen to anyone, but they often occur in people who play sports or lift weights. This injury results when your muscle gets stretched beyond its capacity, causing it to separate from the tendon. […] While some injuries are unavoidable, there are steps you can take to minimize your risk of a muscle tear. We’ve gathered our top tips to help you avoid this painful injury. […] You may be able to avoid muscle tears by taking time to warm up your body before engaging in physical activity. Pushing a cold muscle to perform can cause injuries of all kinds, including muscle tears. […] You likely have heard the phrase no pain, no gain, but don’t take that literally. In fact, pain is a signal from your body that something is wrong, and it’s often the first sign of a muscle tear. Pain frequently stems from overtraining.

• #93 Muscle Strains: Symptoms, Causes, and Prevention

  https://www.healthline.com/health/strains

  You can decrease your chances of straining a muscle if you take some basic precautions: […] Regular exercise can keep your muscles healthy and strong, but proper techniques are also crucial in preventing muscle strains. Always stretch and warm up before engaging in physical activity. […] Similarly, take the time to stretch after each workout or session of physical activity to prevent muscle stiffness. If you’re new to exercising, start slowly. Build up your activity a little at a time. […] It’s vital that you understand your body’s limitations. If something doesn’t feel right during an activity, stop immediately.

• #94 Muscle Strain: Treatments and Prevention

  https://avantortho.com.sg/muscle-tear-pain-treatment/

  How can you Prevent Muscle Tears? […] Participate in a Variety of Activities […] Different activities work various muscle groups, reducing the risk of overuse injuries. For instance, if you’re an avid runner, consider incorporating swimming into your routine to give your leg muscles a break. Cross-training not only prevents strain but also keeps your workouts exciting and engaging. […] Use Proper Form and Technique […] Regardless of the activity you are participating in, using the proper form and technique is essential to preventing injuries. Whether you are taking part in sports or lifting a load of laundry, using the incorrect form can place undue stress on your muscles. […] Pay Attention to Warning Signs […] When your body begins to feel sore or shows signs of discomfort during any activity, you should stop and take a break. Ignoring these signs can lead to injuries as they can be early indicators of an impending muscle strain.

• #95 How to Prevent & Rehab Common Sprains & Strains | Work-Fit Blog

  https://www.work-fit.com/blog/how-to-prevent-rehab-common-sprains-strains

  Sprains and strains are among the most common work-related injuries, and dont only occur in the manufacturing industry. […] Strain and sprain prevention at work is important for both the employer and employee. To successfully prevent and overcome these common injuries, both parties need to work together. […] Employers and employees need to take a proactive approach toward preventing strains and sprains. […] Here are some simple things you can do in an employee strain and sprain prevention program. […] There are certain controls that can be put in place to help minimize stress and strain on joints and muscles. […] Companies should train all employees on the importance of good ergonomic practices. […] Training and reminder posters around the workplace can help emphasize the importance of practicing good posture, biomechanics and other preventative tips for musculoskeletal pain.

• #96 Ergonomics – Overview | Occupational Safety and Health Administration

  http://www.osha.gov/ergonomics

  Implementing an ergonomic process is effective in reducing the risk of developing MSDs in high-risk industries as diverse as construction, food processing, firefighting, office jobs, healthcare, transportation and warehousing. […] An important step in the ergonomic process is to identify and assess ergonomic problems in the workplace before they result in MSDs. […] Early reporting can accelerate the job assessment and improvement process, helping to prevent or reduce the progression of symptoms, the development of serious injuries, and subsequent lost-time claims. […] There are many possible solutions that can be implemented to reduce, control or eliminate workplace MSDs. […] Established evaluation and corrective action procedures are required to periodically assess the effectiveness of the ergonomic process and to ensure its continuous improvement and long-term success.

• #97 Muscle Strain: Treatment Options, Risks, and Prevention

  https://www.healthline.com/health/muscle-strain-treatment

  The last thing you want to do is reinjure a strained muscle. There are several ways you can prevent a muscle strain from recurring, including: […] Talk with a doctor about what steps you can take to avoid muscle strains if you experience them regularly.

• #98 Abdominal Muscle Strain: Causes, Symptoms, Management & Prevention

  https://my.clevelandclinic.org/health/diseases/21807-abdominal-muscle-strain

  Giving your abdominal muscles a rest from certain activities can lower your chances of pulling a stomach muscle. […] You can also: […] Strengthen abdominal exercises by doing planks and other exercises that work the core muscles. […] It’s important to take steps to strengthen abdominal and core muscles to prevent straining the muscle again or pulling a different stomach muscle. Your healthcare provider can offer suggestions to lower your risk of an abdominal muscle strain.

• #99 Effective At-Home Muscle Strain Treatment – Move Better Physical TherapyEffective At-Home Muscle Strain Treatment – Move Better Physical Therapy

  https://www.movebettertherapy.com/effective-at-home-muscle-strain-treatment/

  Physical therapy plays a crucial role in treating muscle strains by promoting healing, reducing pain, and restoring strength and flexibility. […] Physical therapists educate individuals on proper body mechanics, posture, and movement patterns to prevent future muscle strains. […] They also provide guidance on warm-up exercises and stretches before engaging in physical activity that can help you avoid a pulled muscle.

• #100 Muscle strain: Symptoms, diagnosis, treatment, and recovery

  https://www.medicalnewstoday.com/articles/324642

  Wear shoes that provide stability and ensure that any other protective equipment fits appropriately and is in good condition. […] Some people may benefit from working with a physical therapist or a strength and conditioning professional to help improve their exercise technique and allow them to build strength and flexibility safely.

• #101 Ergonomics – Overview | Occupational Safety and Health Administration

  http://www.osha.gov/ergonomics

  Implementing an ergonomic process is effective in reducing the risk of developing MSDs in high-risk industries as diverse as construction, food processing, firefighting, office jobs, healthcare, transportation and warehousing. […] An important step in the ergonomic process is to identify and assess ergonomic problems in the workplace before they result in MSDs. […] Early reporting can accelerate the job assessment and improvement process, helping to prevent or reduce the progression of symptoms, the development of serious injuries, and subsequent lost-time claims. […] There are many possible solutions that can be implemented to reduce, control or eliminate workplace MSDs. […] Established evaluation and corrective action procedures are required to periodically assess the effectiveness of the ergonomic process and to ensure its continuous improvement and long-term success.

• #102 Warm-up and muscular injury prevention. An update – PubMed

  https://pubmed.ncbi.nlm.nih.gov/2692118/

  Musculotendinous injuries are responsible for a significant proportion of injuries incurred by athletes. Many of these injuries are preventable. […] Thus, muscle injury prevention is advocated by coaches and trainers. […] Overall and muscular conditioning and nutrition are important. Proper training and balanced strengthening are key factors in prevention of musculotendinous injuries as well. Warm-up and stretching are essential to preventing muscle injuries by increasing the elasticity of muscles and smoothing muscular contractions. […] Much research is still needed in this important aspect of sports medicine.

• #103 SciELO Brazil – Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis

  https://www.scielo.br/j/fm/a/PQFZMrtxf8VFHFRgyQWYnyB/

  Evidence from this study suggests neuromuscular training and eccentric exercise have proved to be beneficial in preventing lower limb muscle injury. These findings provide coaches, physiotherapists, and even patients with evidence on specific strategies regarding the prevention of muscle injuries in the body segment investigated.

• #104 Muscle Strain – Harvard Health

  https://www.health.harvard.edu/a_to_z/muscle-strain-a-to-z

  To help prevent muscle strains: […] Warm up before participating in sports and activities. […] Follow an exercise program aimed at stretching and strengthening your muscles. […] Increase the intensity of your training program gradually. Never push yourself too hard, too soon. […] Maintain a healthy body weight. Obesity can stress muscles, especially in your legs and back. […] Practice good posture when you sit and stand. […] Use the correct technique when you lift heavy loads.

• #105 Muscle Strains in the Thigh – OrthoInfo – AAOS

  https://orthoinfo.aaos.org/en/diseases–conditions/muscle-strains-in-the-thigh/

  Muscle strains usually happen when a muscle is stretched beyond its limit, tearing the muscle fibers. […] Once a muscle strain occurs, the muscle is vulnerable to reinjury. It is important to let the muscle heal properly and to follow preventive guidelines from your doctor. […] Most muscle strains can be treated with the RICE protocol. […] Several factors can increase your risk of muscle strains, including: Muscle tightness. Tight muscles are vulnerable to strain. Athletes should follow a year-round program of daily stretching exercises. […] You can take the following precautions to help prevent muscle strain: Condition your muscles with a regular exercise program. […] Warm up before any exercise session or sports activity, including practice. […] If you are injured, take the time needed to let the muscle heal before you return to sports.

• #106 Workout Injuries: Prevention and Treatment

  https://www.webmd.com/fitness-exercise/workout-injuries-prevention-and-treatment

  There are simple steps that can help keep you injury-free during your workout. […] Here are guidelines for avoiding injuries during your workout: […] Warm-up and cool-down. Every workout should begin with a warm-up and end with a cool-down period. […] Stretch. Do dynamic stretching before and after you work out. This will help increase flexibility. […] Ease into it. When you begin an exercise routine or start a new workout program, start slowly. […] Cross-train. Vary your workout. Don’t overuse one set of muscles. […] Know your trouble spots. Tailor your workout for problem areas. […] Listen to your body. The „no pain, no gain” philosophy can set you up for an injury. […] Fuel your body. Drink plenty of water before, during, and after you work out. […] See a trainer. Before starting a weightlifting or exercise routine, meet with a trainer. […] Dress right. Wear the proper gear for your workout. […] Rest. Take 1 to 2 days off a week to rest. Rest days give your body a chance to recover between workouts. That can help prevent injuries.

• #107 Sprains and Strains Causes, Symptoms, and Treatments

  https://www.upmc.com/services/orthopaedics/conditions/sprains-strains

  To help prevent sprains and strains, you can: […] Gradually increase intensity. When starting a new exercise or activity, gradually increase the intensity, duration, and frequency over time. Sudden increases in intensity can strain muscles. […] Listen to your body. Pay attention to any pain, discomfort, or signs of fatigue during physical activity. Stop or modify your activity to prevent pushing yourself beyond your limits. […] Maintain a healthy weight. Excess weight can put additional stress on your muscles and joints. Maintain a healthy weight through a balanced diet and regular exercise. […] Maintain physical fitness. Engage in regular exercise to improve strength, flexibility, and overall physical fitness. This can help support and protect your muscles and joints. […] Pay attention to surfaces. Be cautious when walking, running, or exercising on uneven or slippery surfaces. Use appropriate footwear with good traction and avoid hazardous conditions.

• #108 Muscle Strains: Treatment and Prevention – Campbell Clinic Orthopaedics

  https://www.campbellclinic.com/muscle-strains-treatment-and-prevention/

  Muscle strains can limit movement and cause pain. […] It is important to know how to identify muscle strains in order to treat them properly. […] Regular exercise is good for a number of things, and in this case, it helps to keep your muscles strong and healthy. Proper techniques like stretching and warming up before engaging in physical activity will help to prevent a muscle strain from occurring. […] Another way to prevent muscle strains is by maintaining good posture when sitting and standing, and not sitting in one position for too long at work. Use a chair that provides good support to your lower back as well.

• #109 Pediatric Muscle Sprains/Strains | PM&R KnowledgeNow

  https://now.aapmr.org/pediatric-muscle-sprains-strains/

  Muscle strains can affect children of all ages, but they are more common in adolescents who are actively involved in sports and physical activities. […] To reduce the risk of muscle strains, children should engage in proper warm-up and stretching routines before physical activities, use appropriate protective gear in sports, and avoid overtraining. Emphasis on nutrition and hydration is another key to muscle strain prevention. […] Pediatric athletes, particularly at higher levels of competition, may be under significant outside pressure to return to sport following a muscle strain sooner than medically recommended. However, it is important that full range of motion and strength are regained before returning to sports activities. Recurrences of injuries may result in more serious complications such as myositis ossificans.

• #110 Diagnosis, prevention and treatment of common lower extremity muscle injuries in sport – grading the evidence: a statement paper commissioned by the Danish Society of Sports Physical Therapy (DSSF) | British Journal of Sports Medicine

  https://bjsm.bmj.com/content/54/9/528

  This statement summarises and appraises the evidence on diagnosis, prevention and treatment of the most common lower extremity muscle injuries in sport. […] For hamstring injury prevention, programmes that included the Nordic hamstring exercise resulted in a hamstring injury risk reduction when compared with usual care (medium to large effect size; moderate to high quality of evidence). […] For prevention of groin injuries, both the FIFA 11+ programme and the Copenhagen adductor strengthening programme resulted in a groin injury risk reduction compared with usual care (medium effect size; low to moderate quality of evidence). […] In summary, hamstring training, in form of the Nordic hamstring exercise, may be essential for prevention of hamstring injuries, where improvements in eccentric strength, fatigue resistance and alterations in muscle morphology and architecture are suggested mechanisms of effect.

• #111 How to treat and prevent Muscle Strains – Grand Slam Physio

  https://www.grandslamphysio.com.au/how-to-treat-and-prevent-muscle-strains/

  Gabbett (2016) has produced various research to support load management as a ‘vaccine’ for injury prevention. Effectively, he supports that training needs to be hard enough and long enough to develop the physical qualities to protect against injury, but this needs to be exposed without excessive and rapid increases in these training loads, which are often responsible for a large proportion of non-contact soft tissue injuries. […] Strengthening, particularly now eccentric, continues to be widely researched and supported for injury prevention. […] A 2019 systematic review found the Nordic hamstring curl (an eccentric hamstring exercise) was able to reduce hamstring injuries by up to 50% when included in an injury prevention program (Van Dyk et al., 2019). […] As such, Physiotherapists can play a critical role in the progression and programming of rehabilitation to the local injury site as well as surrounding musculature.

• #112 How to Prevent Sprains and Strains in the Workplace

  https://ergo-plus.com/prevent-sprains-strains-workplace/

  The strategy outlined in this article for prevention of sprains and strains is a simple one identify and control all contributing risk factors. […] Putting ergonomic controls in place is part of the companys responsibility to provide a safe workplace for their people. […] In many cases, individual controls fall under the individual responsibility of the worker to keep his or her body fit for work and use proper work practices. […] Preventing sprains and strains in the workplace requires a simple strategy reduce all causative risk factors by implementing controls; both ergonomic and individual controls.

• #113 Strains and Sprains Prevention | WCF Insurance

  https://www.wcf.com/strains-and-sprains-prevention

  Steps in Preventing Work Strains and Sprains: Analyze tasks performed (movements, weights, duration, etc.) to identify muscle groups and joints at greatest risk first. Write and use functional job descriptions for use in hiring/placement. Have potential employee checked for functional capacity (Can they perform the essential functions of the job?). Take steps to eliminate or reduce inherent/high-risk exposures through: Work/task design changes, Providing mechanical interventions (carts, lifts, etc.), Train employees in preventative measures. […] Individuals performing work tasks should: Receive instruction in safe (bio-mechanical) task execution, Have muscle groups/joints prepared for work activity.

• #114 Pediatric Muscle Sprains/Strains | PM&R KnowledgeNow

  https://now.aapmr.org/pediatric-muscle-sprains-strains/

  Muscle strains can affect children of all ages, but they are more common in adolescents who are actively involved in sports and physical activities. […] To reduce the risk of muscle strains, children should engage in proper warm-up and stretching routines before physical activities, use appropriate protective gear in sports, and avoid overtraining. Emphasis on nutrition and hydration is another key to muscle strain prevention. […] Pediatric athletes, particularly at higher levels of competition, may be under significant outside pressure to return to sport following a muscle strain sooner than medically recommended. However, it is important that full range of motion and strength are regained before returning to sports activities. Recurrences of injuries may result in more serious complications such as myositis ossificans.

• #115 Pediatric Muscle Sprains/Strains | PM&R KnowledgeNow

  https://now.aapmr.org/pediatric-muscle-sprains-strains/

  Patients and families should be educated that muscle strain injuries typically have an excellent prognosis and complications are rare. Treatment includes the P.R.I.C.E model of protection, rest, ice, compression, and elevation. Lastly, too much fatigue and lack of warm up exercise can help to precipitate further muscle strain injuries.

• #116

  https://www.williamoslerhs.ca/en/news/exercising-in-the-summertime-how-to-prevent-common-muscle-injuries.aspx

  5. Stay hydrated. Its important to drink enough water before, during and after a workout, especially while out in the heat. As we age, our bodies lose fluids more rapidly, which can impact the health of our muscles and tendons, making us more susceptible to muscle injuries. So, drink up! […] 6. Get enough rest. We cant do our best when were not feeling our best. When our mind and bodies do not get enough rest, we are more likely to ignore cues from our muscles. This could result in poor posture and form out of fatigue, which may result in injury. Make sure to get enough sleep and give your muscles a rest by switching up workouts and taking breaks.

• #117 Treat And Prevent A Calf Strain With These Strategies – Triathlete

  https://www.triathlete.com/training/injury-prevention/calf-strain-treatment-prevention/

  Muscle strains happen when you sprint and the muscle isnt prepared for the effort expended. […] Muscle strains occur when a muscle contracts beyond its capabilities, or is overstretched, resulting in muscle damage. This often happens when the muscles are not warmed up properly, or are fatigued. […] A review study of over 5,000 athletes across a number of sports found that the strongest predictors of future calf injury were previous calf injury, and older age. […] Although some risk factors for calf strains cannot be changed, others can be addressed in order to decrease the chances of this injury. Make sure to properly work into activity! Simple light movement to get blood flowing and loosen tissues will do. […] Fatigued muscles are also more prone to strains, so athletes may want to try to avoid common mechanisms of calf strains (running uphill, sprinting, jumping) later in workouts. […] Finally, strengthen those calves! Theyre a main mover in running, so loading up calf raises and making sure they can withstand the demands of triathlon is key.

• #118 SciELO Brazil – Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis Specific interventions for prevention of muscle injury in lower limbs: systematic review and meta-analysis

  https://www.scielo.br/j/fm/a/PQFZMrtxf8VFHFRgyQWYnyB/

  Evidence from this study suggests neuromuscular training and eccentric exercise have proved to be beneficial in preventing lower limb muscle injury. These findings provide coaches, physiotherapists, and even patients with evidence on specific strategies regarding the prevention of muscle injuries in the body segment investigated.

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