Muscle tears, commonly known as muscle strains, are said to be common among athletes. In addition, there are specific areas where muscle tears are more likely to occur depending on the sport. By being conscious of preventing muscle tears in your regular training, you can continue your athletic career without injuryIn this article, we will explain the movements and locations where muscle tears are likely to occur, as well as how to prevent and treat muscle tears
table of contents
About muscle tears
A muscle tear is what is commonly known as a pulled muscleIt refers to a tear in the muscle, and is classified into levels of severity from I to III depending on the condition
Classification of muscle tears
[Level 1]
This is a condition in which there is slight damage to the muscle, mainly to the thick part of the muscle (muscle belly)
[Level II]
This is a partial tear of the muscle, with damage closer to the tendon than in Grade 1. It may take 3 to 6 weeks for the player to return to competition
[Level III]
This is a complete tear of the muscle, with damage occurring closer to the tendon than in a second-degree injury. In some cases, surgery may be required, and it may take several months for the player to return to competition
Movements that are prone to muscle tears
Muscle tears occur when a muscle is stretched and must exert a great force, which is why they are more likely to occur during actions such as landing after a jump, kicking, and jumping over hurdles
Areas where muscle tears are likely to occur
Since the movement characteristics differ for each sport, the areas where muscle tears are likely to occur also vary
Typical areas where muscle tears are likely to occur are the muscles on the front and back of the thigh (quadriceps, hamstrings) and the calf muscles (triceps surae). Depending on the sport, muscle tears can also occur in the inner thigh muscles, chest muscles, and arm muscles
In athletics and soccer, it is said that muscle tears are more likely to occur in the muscles on the back of the thigh and calf
In tennis, muscle tears often occur in the inner calf muscles, known as the tennis leg
Cases of muscle tears in the arms have also been reported in wrestling and judo
In this way, muscle tears can occur in various places depending on the sport
How to prevent muscle tears
Sufficient muscle length and flexibility are said to be characteristics that make a muscle less susceptible to rupture. A study of soccer players reported that players with a certain length of muscle in the back of the thigh were 4.1 times more likely to experience rupture than players with sufficient muscle lengthIt is said that increasing muscle length by 0.5 cm reduces the risk of muscle rupture by approximately 73%
Therefore, it is important to stretch regularly and maintain sufficient muscle length
It is said that muscle tears occur when a strong force is exerted while the muscle is stretched. In other words, in your daily training, you need to stretch the muscles in areas prone to muscle tears while exerting strong force. In technical terms, this is called eccentric contraction. Typical examples include slowly lowering a heavy object or slowly walking down stairs
In addition to your regular muscle training and warm-up exercises, make sure to train the muscles used in each sport with eccentric contractions
How to Treat a Muscle Torn
For those who have been careful about muscle tears but still end up injured, we will tell you how to deal with it
The basic treatment for muscle tears is RICE
RICE treatment
RICE treatment is an acronym for the best treatment methods to be performed immediately after an injury
R: Rest
First, rest the injured area. In the case of a muscle tear, you may need to use crutches or avoid using the injured arm to avoid using the injured muscle
I: Icing
Immediately after a muscle rupture, inflammation of the muscle occurs. To reduce inflammation, apply ice. Use an ice pack or ice pack to thoroughly cool the affected area until it is completely numb. Aim for about 20 minutes, then take a break. Check the area after about 2 hours, and if it is still hot, apply ice for another 20 minutes
C: Compression
Apply pressure to the affected area while applying ice. The purpose is to reduce inflammation and internal bleeding. Apply pressure using tape or a bandage. If the pressure is too strong, it can reduce blood flow to the area, causing discoloration, loss of sensation, and numbness, so be careful not to apply too much pressure. This can also increase swelling, so be sure to check the condition of the area regularly
E: Elevation
Immediately after a muscle tear, internal bleeding and swelling may occur. To prevent this, the affected area is elevated above the heart to prevent further bleeding and swelling
summary
We have explained the classification of muscle tears by severity, where they are likely to occur, and how to prevent and treat them. As we age, our muscles become stiffer, so if you are playing sports for the first time in a while, you need to stretch carefully. If you have an injury that you suspect may be a muscle tear, you should see a doctor as soon as possible. Make sure to check the extent of your muscle tear and take appropriate measures
References
・Toru Okuwaki et al.: Muscle strains in top athletes−Regarding sports, injury locations, and MRI classification, Journal of the Japanese Society of Clinical Sports Medicine, Vol. 27 No. 2, 2019, p. 192-194
https://www.rinspo.jp/journal/2010/files/27-2/192-194.pdf
・Ayako Higashihara et al.: Selection of training to prevent muscle strain based on the activity characteristics of the hamstrings, Journal of the Japanese Society of Athletic Training, Vol. 3, No. 1, pp. 13-18, 2017
https://www.jstage.jst.go.jp/article/jsatj/3/1/3_13/_pdf
Supervision: Dr. Yasushi Tsuda