When it comes to micro tears in muscles, we would like to start with the difference between muscle tears and strain. Many people confuse these two injuries, but muscle strain differs from muscle tears. Muscle strain is an injury that happens when muscles are overstretched, whereas when the muscle tear is more severe, and one or few, or all muscles are torn, it is called a muscle tear. This blog will explain everything about micro tears in muscles, from their symptoms and treatment. 

What Is Muscle Tear?

Muscle tear is usually called muscle strain, but muscle tear is more severe than muscle strain. In muscle tears, tissues are grievously damaged, which can also involve the surrounding structure, including nerves. And it is important to treat it immediately and properly; otherwise, it can alter its functions. 

How Do Micro Tears in Muscles Happen?

Micro tears in muscle happen when a muscle is overstretched than its capability. This mainly occurs when a person exercises more than their daily routine or lifts more weight than usual. These activities can tear your muscles partially or completely, depending on the severity of the injury. When a complete muscle tear occurs or is detached from the tendon, it is called a micro tear in muscles, which can be immensely painful. 

What Are The Symptoms Of Micro Tears In Muscles?

Muscle strain and muscle micro tear symptoms are very similar, requiring doctors to diagnose the injury. We explain muscle strain and muscle micro tear signs to help you differentiate between both. 

Symptoms Of Muscles Tears

• Swelling 
• Bruising 
• Redness due to injury 
• Pain or weakness in the muscle or joints
• Unable to use the muscle

Symptoms Of Muscles Strain

• Tightness in the affected area
• Muscle spasms
• Weakness
• Pain
• Cramping and immobility 
• Bruising and swelling

These are the symptoms of strain and micro tears in muscles. So next time you experience such problems, consult your doctor immediately before the condition worsens. 

How To Treat Micro Tears In Muscles?

Before discussing how to treat micro tears in muscles, we will explain different grades of muscle strains and micro tears. 

Grade I 

In grade I or Mild tear, a few fibres (less than 5%) are stretched or torn. While the injury may be painful, strength & mobility and recovery are quicker. 

Grade II

The II grade is called Moderate strain, in which more fibres are torn. There is a larger injury than grade I, which may include swelling, pain, and bruising. 

Grade III

This is the stage of a complete rupture, where muscles are torn in two. This includes severe injury and considerable swelling, bruising and pain. Moreover, muscle function with strength and mobility is significantly lost. 

There are different methods to treat micro tears in muscles, depending on the severity of the injury. Let’s discuss them one by one!

Home Remedies

Several home remedies can help in the recovery of muscle micro tears, and one of the most effective approaches is the RICE technique, which stands for. 

R- Rest- Give proper rest to the injured muscle

I- Ice – Give damaged muscle 10-15 minutes of ice massage, which helps in reducing swelling and inflammation

C- Compression – Use a compression bandage to reduce swelling

E- Elevation – Elevating an injured area lowers swelling and improves fluid flow. 

This method is particularly recommended for treating micro tears in muscles or Grade I. 

Medication 

Medication is mainly required in Grade II. For moderate muscle micro tears recovery, you may need OTC (Over-the-counter) nonsteroidal anti-inflammatory drugs (NSAIDs). If these medicines are insufficient to relieve pain, consult a professional doctor for a better prescription. 

Recovery Exercise

A combination of medication and exercise is required for Grade III muscle micro tears recovery. It is important to talk to a doctor about your condition if you are in severe pain; they will recommend a stretching exercise with medicine to recover you fast. A few stretching exercises for micro tears in muscles are –

• Hamstring stretch 
• Hip flexor stretch 
• Neck stretch

This is how to treat micro tears in muscles, but we recommend discussing your health condition with your doctor before you start self-care. Though altering your diet will help you to repair your torn muscles fast. You can include the following foods in your diet. 

Food To Help You Recover Micro Tears In Muscles:

• Kale – for Vitamin C & E
• Pumpkin Seeds – for Zinc
• Carrots – for Vitamin A
• Tuna – for Omega 3
• Nuts – for B-complex vitamins 

Prevention Of Micro Tears In Muscles

You can prevent micro tears in muscles by warming up before physical exercise. 

• Walk 5- 15 minutes before doing any sports or other physical activities.
• Follow the proper guide or take assistance from guidance before lifting heavy weights.
• Wear shoes that have a better grip to maintain stability. 
• Lift heavy equipment carefully and use the correct techniques.

If micro tears in muscles happen, the recovery will depend on the severity of the injury. Mild injuries take just a few weeks to heal, but moderate and severe injuries may take much longer time. Moreover, the recovery may vary from person to person, depending on the capability. Take proper rest, alter your diet and focus on beneficial activities for instant recovery.