Understanding a muscle tear
A muscle strain is defined as a tear of muscle fibers that can be partial or complete. A strain differs from a muscle pull (elongation), which is defined as a sudden stretching of a muscle without tearing the fibers. There are different grades of muscle strain depending on the direction of the tear (parallel to the muscle fibers vs. transverse) and the extent of the tear. Recovery time can vary depending on whether it is a muscle pull or a strain and on the grade of the strain, but on average, muscle-fiber healing takes about 8 weeks. The more significant the injury, the longer the healing time.
The main signs of a muscle pull:
- pain in the muscle
- tightness or a hard spot in the muscle
- redness may also appear
The main signs of a muscle strain:
- sharp pain in the muscle
- bruising and sometimes swelling
- tightness or a hard spot in the muscle
- loss of flexibility and strength
Preventing injuries with good habits
Prevention starts with a proper warm-up. Before any effort, it’s best to prepare the body with dynamic movements that activate circulation and progressively load the muscles. Passive stretching before activity is not recommended. To warm up your thighs, here are a few highly relevant examples: light jogging, bodyweight squats, calf raises (rising onto your toes), and leg swings forward and to the side. If you do 2 to 3 sets of 10 repetitions of these exercises right before your activity, you will prepare your muscles to absorb the load and reduce the risk of a muscle strain. Adding strength training 2 to 3 times per week in addition to your activity is also a key asset to help prevent injuries.
A few simple habits can also help reduce risk:
- stay well hydrated;
- progress gradually in load or intensity (try to increase one variable at a time—either the load or the number of repetitions—rather than changing two things at once) - read our article on the topic.
- respect rest and recovery time between sessions.
What to do in case of a tear?
As soon as the injury occurs, it’s important to act quickly. Rest is essential to avoid worsening the lesion. Applying ice, combined with elevating the limb, can help limit pain and inflammation. This first phase aims to protect the injured area to promote proper healing of the affected muscle and reduce symptoms. After that, returning to activity should be gradual and supervised to avoid re-injury. It is very important to avoid massaging the injured area during the early phase.
The role of stretching and rehabilitation
Contrary to popular belief, stretching and massage are not recommended in the early stages after a muscle injury. If done too early, they can interfere with healing and may even increase the risk of making the injury worse. To be effective, muscle stretches must be done without significant pain, held long enough, and most importantly introduced at the right time in rehabilitation.
Rehabilitation for a strain mainly focuses on progressive strengthening to promote proper healing of the torn fibers and to retrain your muscle to contract and lengthen effectively and without pain, just like before the injury.
When to consult?
If you think you have sustained a muscle strain, it is generally recommended to have a physiotherapy assessment about 1 week after the event when possible. A physiotherapist can answer your questions and immediately guide you on the right next steps and the best exercises to optimize your recovery.
This may include:
- manual therapy techniques,
- personalized exercises,
- complementary modalities such as shockwave therapy or electrotherapy.
In conclusion, muscle tears are generally accidental, but good preparation and appropriate care help prevent them and support faster recovery. Warming up, progressing gradually, listening to your body, and follow-up in physiotherapy are the best combination to keep moving with confidence.
