What is a Strain?

A strain is a stretching or tearing of a muscle or tendon (the tissue that connects muscle to bone). Strains commonly occur in the back, hamstrings, and shoulders due to overuse, improper lifting, or sudden movements.

Signs & Symptoms of a Strain

✔ Pain and tenderness in the affected muscle
✔ Swelling or bruising
✔ Muscle weakness or spasms
✔ Difficulty moving the affected area
✔ A popping sensation at the time of injury (in severe cases)

Common Causes of Strains

🔹 Overuse or repetitive motion (sports, heavy lifting, prolonged standing)
🔹 Sudden movements (jumping, sprinting, or quick direction changes)
🔹 Lifting incorrectly (poor posture, twisting while lifting)
🔹 Insufficient warm-up before physical activity

Treatment: The R.I.C.E. Method

🔹 Rest – Avoid using the injured muscle for 24-48 hours.
🔹 Ice – Apply an ice pack for 15-20 minutes every 2-3 hours for the first 48 hours.
🔹 Compression – Use an elastic bandage to reduce swelling (not too tight).
🔹 Elevation – Keep the injured area elevated above heart level if possible.

When to Seek Medical Help

🚨 Severe pain or inability to move the muscle
🚨 Swelling or bruising that worsens over time
🚨 Numbness or tingling in the affected area
🚨 A complete loss of muscle function (possible tendon rupture)

Preventing Strains

✔ Warm up properly before exercise or physical activity.
✔ Stretch regularly to maintain muscle flexibility.
✔ Use proper lifting techniques (bend at the knees, not the waist).
✔ Strengthen muscles to improve stability and prevent overuse injuries.
✔ Take breaks when performing repetitive movements.

Rehabilitation & Recovery

🔹 After 48 hours, start gentle stretching and movement to prevent stiffness.
🔹 Gradually increase activity levels as pain decreases.
🔹 Strengthening exercises (as tolerated) help restore function and prevent re-injury.

Bottom Line

✔ Follow R.I.C.E. treatment immediately after a strain.
✔ Start gentle movement after 48 hours to aid recovery.
✔ Prevent future strains with proper warm-ups, stretching, and strengthening.
✔ Seek medical attention for severe pain, swelling, or loss of function.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.