With any type of injury like this, there are different alternatives that you should know about to avoid any unnecessary panic and to initiate a successful recovery.
A torn muscle is when muscle fibers are torn either completely or partially. According to the website MedlinePlus, the most common causes of a torn muscle are overexertion or not warming up. MedlinePlus also states that in order to reduce inflammation, cold compresses should be applied to the affected area on the first day of the injury for a 10 to 15-minute period every hour.
After 48 hours of rest, the recommendation is to massage the injured area. As the physical therapists from Fisioonline, a Spain-based website, state, the massage should be firm and given with your fingertips in the same direction of your muscle fibers.
After 72 hours, you can begin to use heat for 5 to 10-minute periods every day in order to continue with the process of reducing inflammation. As Fisioonline indicates, this activates blood flow and helps to complete this stage of recovery.
The greatest recommendation is always to consult with your physician before starting physical therapy, which should be done gradually by using elastic bands that foster stretching and help increase your strength. Under the guidance of your physical therapist, you will begin to make significant progress in your recovery process.
Read also: Warmups: The way to avoid injury