It is a so-called muscle tear, which is said to be a muscle tear, but it is said that there are many people who exercise. In addition, it is characterized by places where muscle tears are likely to occur due to competition. By being conscious of preventing muscle tears from regular training, you can continue your competitive life without injury. In this article, we will explain the actions and places where muscle tears are likely to occur, and how to prevent and deal with muscle tears.
table of contents
About muscle tears
A muscle tear refers to a so-called muscle tear.It refers to muscle tearing, and is classified into severity from I to III depending on the condition.
Classification of muscle tears
[First degree]
It is a condition in which the muscles are slightly damaged, and damage is mainly seen in the thick part of the muscle (muscle belly).
[Second degree]
It is a partial tear of the muscle, with damage closer to the tendon than degree I. It may take 3-6 weeks to return to competition.
[III degree]
It is a complete rupture of the muscle, with damage closer to the tendon than degree II. In some cases, surgery may be required, and it may take several months to return to competition.
Activities prone to muscle tear
A muscle tear is said to occur when a muscle has to exert great force while being stretched. Therefore, it is said that it is likely to occur when landing a jump, kicking, or jumping over a hurdle.
Areas prone to muscle tears
Since each sport has different movement characteristics, the places where muscle tears are likely to occur are different.
Muscle tears are most likely to occur in the front and back muscles of the thigh (quadriceps, hamstrings) and the calf muscles (triceps surae). Athletes can also cause muscle tears in the inner thigh muscles, chest, and arm muscles.
In athletics and soccer, it is said that muscle tears on the back of the thigh and calf muscles are likely to occur.
In tennis, muscle tears often occur in the muscle on the inside of the calf, the part where the muscle is torn, which is called the tennis leg.
In wrestling and judo, cases of muscle tear in the arm have also been reported.
In this way, sports cause muscle tears in various places.
How to prevent muscle tears
Sufficient muscle length and flexibility are said to be characteristics that prevent muscle tears. A study of soccer players found that athletes with less than a certain length of muscle on the back of the thigh were 4.1 times more likely to develop muscle tears than those with sufficient muscle length. reported. again, It is said that the risk of muscle rupture decreased by about 73% by increasing the length of the muscle by 0.5 cm.
Therefore, you can see that it is necessary to stretch firmly on a daily basis and maintain sufficient muscle length.
It is said that the movement that causes muscle tear is when a strong force is exerted while the muscle is stretched. In other words, it is necessary to perform training that stretches the muscles and exerts strong force in areas where muscle tears are likely to occur even in daily training. In technical terms, it's called an eccentric contraction. Specifically, the motion of slowly lowering a heavy object while holding it, or the motion of slowly descending stairs are typical examples.
In addition to daily muscle training and warm-up exercises, train the muscles used in each competition with eccentric contraction.
How to deal with muscle tears
For those who have been careful about muscle tearing but have been injured, I will tell you how to deal with it.
The RICE procedure is the cornerstone of muscle tear management.
RICE treatment
RICE treatment is called RICE treatment, taking the initials of a good coping method as if it were done immediately after an injury.
R: Rest
First, keep the affected area quiet. For muscle tears, crutches are used to keep the injured muscle from being used, and the injured arm is not used.
I: Icing
Immediately after a muscle tear, muscle inflammation occurs. Use icing to reduce inflammation. For icing, use an ice pillow or an ice bag to cool the affected area until the sensation disappears. Take a break for about 20 minutes and then take a break. Check the affected area after about 2 hours, and if it is still hot, apply ice again for about 20 minutes.
C: Compression
While applying icing, apply pressure to the affected area. The goal is to reduce inflammation and internal bleeding. Apply pressure with taping or bandages. If the pressure is too strong, the blood flow in the affected area will be poor, and the color may become worse, and sensory disturbances and numbness may occur, so be careful not to apply too much pressure. please. Check the condition of the affected area regularly, as the swelling may become stronger.
E: Elevation
Immediately after a muscle tear, internal bleeding and swelling may occur. To prevent these, the affected area should be lifted higher than the heart to prevent internal bleeding and swelling.
summary
We have explained the classification of severity of muscle tears, where they are likely to occur, and how to prevent and deal with them. As you get older, your muscles become stiffer, so if you haven't played sports in a while, you need to stretch carefully. If you suspect a muscle tear, seek medical attention immediately. Be sure to check the extent of your muscle tear and take appropriate measures.
References
・ Toru Okuwaki and others: Top athlete's muscles−Sports, Injured Sites, and MRI Classification, Journal of Japanese Society of Clinical Sports Medicine, Vol.27 No.2, 2019, p192-194
https://www.rinspo.jp/journal/2010/files/27-2/192-194.pdf
・Ayako Higashihara et al.: Selection of muscle strain prevention training based on hamstring activity characteristics, Journal of Japan Athletic Training Society Vol.3 No.1, p13-18, 2017
https://www.jstage.jst.go.jp/article/jsatj/3/1/3_13/_pdf
Supervision: Dr. Yasushi Tsuda