Best practices for preventing muscle injuries

Muscle injuries are very common among athletes. They can affect any muscle group, but the lower limbs are the most frequently affected.

Muscle injuries are usually painful, so it is important to know how to prevent them.

Discover the different types of muscle injuries and the right habits to adopt to prevent them. We also explain the benefits of electrostimulation as a method of prevention and treatment.

Knowing the different muscle injuries to better prevent them

A muscle injury is a more or less painful condition that affects one or more muscles of the body. While muscle injuries without a lesion are harmless, those involving a lesion of the muscle require appropriate, gradual rehabilitation.

Here are the main types of muscle injuries according to their severity:

• Cramp : this is an excessive, involuntary tension of the muscle, without any lesion. The pain is sharp and intense but fades after a few minutes. However, very intense cramps can leave the muscle painful for several hours.
• Contracture : this is also a muscle injury without a lesion, resulting in excessive muscle tension after intense physical exertion. Unlike a cramp, a contracture lasts several days.
• Strain : this is a muscle injury caused by excessive stretching of the muscle. It tears a few muscle fibres and causes sharp pain during exertion. It is, however, possible to continue the physical activity. Contracture and strain can easily be confused.
• Pulled muscle : this is a tear of a large number of muscle fibres. The pain is intense and occurs during exertion. Physical activity is impossible, as any use of the affected muscle is painful. A haematoma is usually visible.

Four habits to adopt to prevent muscle injuries

Here are four everyday habits to adopt to prevent muscle injuries.

1. Eat a healthy, balanced diet

A healthy, balanced diet should contain enough protein and carbohydrates. These nutrients are essential for the body to function properly and to prevent muscle injuries.

Protein enables muscles to repair themselves and to develop strength and endurance. Chicken, fish, eggs and cereals are foods rich in protein.

Carbohydrates are sugars that are the body’s main source of energy. A lack of carbohydrates during physical exertion forces the body to draw energy from the muscles. As a result, the muscles weaken and become more vulnerable to injury. Fruit, rice, pasta and beans are excellent sources of carbohydrates.

2. Stay well hydrated

Hydration is essential to keep the body healthy. It is therefore vital to drink enough to avoid muscle injuries linked to dehydration. An adult of normal build should ideally drink between 1.5 and 2 litres of water a day.

During physical activity, it is advisable to drink between one and two litres of water per hour of exercise. This helps prevent dehydration by compensating for the fluid lost through sweating.

3. Get enough rest: the importance of sleep

Fatigue is one of the main causes of muscle injuries. As well as weakening the body, fatigue reduces concentration, which can lead to a bad fall or an awkward movement.

Sleep allows you to recharge your batteries and promotes muscle recovery. It is recommended to sleep between seven and nine hours a night, ideally at regular times.

4. Avoid overtraining and listen to your body

Another habit to adopt to prevent muscle injuries is to avoid overexertion.

During intense physical exertion, the body sends signals to warn that it has reached its limits. These signals usually take the form of significant general fatigue or pain of varying intensity.

If you feel any of these signals, it is essential to rest so that your body can recover fully. Overexertion drastically increases the risk of muscle injury.

Best practices for preventing sports-related muscle injuries

To prevent sports-related muscle injuries, it is important to follow a few rules before, during and after physical activity.

Before sport

Warming up is key to preventing muscle injuries, whatever the sport. A good warm-up gradually prepares the body and muscles for physical exertion.

Ideally, you should warm up for at least 10 minutes. For example, brisk walking or slow jogging prepares the cardiovascular, muscular, joint and respiratory systems.

During sport

During sport, it is recommended to increase the intensity of the effort gradually. A sudden effort, even after warming up, can cause a muscle injury.

Another way to prevent injuries is to use suitable, good-quality equipment. Choosing the right shoes, for example, is essential to avoid running injuries. Good shoes absorb shocks and relieve the joints.

After sport

After each physical activity, take the time to do stretching exercises to relax the muscles and promote recovery.

Stretching should be done gently and gradually to avoid any injury.

Electrostimulation: an effective method for preventing muscle injuries

Electrostimulation helps prevent muscle injuries in several ways:

• Reducing muscle tension by helping the muscles relax,
• Optimising the recovery phase,
• Improving blood circulation and the drainage of toxins,
• Strengthening the muscles gently and in a controlled way,
• Etc.

It is important to stress that electrostimulation alone cannot completely prevent injuries. You also need to adopt the good practices explained above to maximise the benefits of electrostimulation.

Can a muscle injury be treated with electrostimulation?

Electrostimulation for a contracture, or any other muscle injury, can also be used as a complementary treatment. As well as reducing pain, it helps damaged muscle fibres to heal.

However, caution is needed in the case of a muscle injury with a lesion. It is recommended to start electrostimulation sessions once the healing phase is considered sufficient.

For example, in the case of a muscle tear, you should wait at least 10 days. Ideally, ask your doctor or a physiotherapist for advice on how to return to sport after an injury in the best conditions.

Bluetens programmes for treating a muscle injury

Bluetens offers a wide range of electrostimulation programmes in its app. They were designed by a team of healthcare professionals to deliver real results for users.

Here are two programmes for treating a muscle injury.

1. The “Muscle injury” programme

This programme is specially designed to treat muscle injuries with a lesion. Whether it is a strain, a pulled muscle or a tear, the electrical impulses gently stimulate the muscle fibres for faster recovery.

You can use this 30-minute programme up to five times a day.

2. The “Muscle tension relief” programme

Lasting 26 minutes, this programme is ideal for relieving muscle tension after significant physical exertion. The electrical impulses relax the muscles and reduce pain.

You can use this programme up to three times a day, depending on the intensity of your muscle tension.

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