One of the most common injuries in runners and athletes in general is fibrillar tears in the twin. It can start as a small fissure, which if not detected in time, can become a tear of the muscle.
The causes of the “pedrada”, as the puncture caused by the break is known, can be several and range from a bad warm-up, a very great effort to a blow in the area. Regardless of the cause, the treatment will vary depending on the severity of the fissure and is commonly managed in different stages, which are equivalent to the days after the injury. If you currently have this problem and want to seek treatment, at we teach you how to treat a fiber break in the twin.
Treatment of fibrillar rupture in the twin
Generally, when the break is very small it is confused with some bad blow or contracture in the muscle and because it is bearable the physical exercise is maintained, however, even after the warm-up, the presence of pain continues. The most advisable thing is that at the time of feeling the first symptoms, you immediately stop the movement and rest.
Keep in mind that no matter how small the fissure is, the constant movement will enlarge and worsen it, generating a much worse injury. On certain occasions it can be due to overexertion pain and regardless of the cause of the discomfort it is indicated that the tension to the muscle is eliminated.
After the doctor has made a proper diagnosis to detect a fibrillar tear of the twin, the recovery phase begins, which varies depending on how large it is and how affected the muscle is. From there, the treatment begins divided into stages, which require their time and variations of exercises.
Stage number 1 (3-5 days)
The objective in these first days after having generated the rupture, is to reduce inflammation and relieve muscle pain. For this, you need to do the following:
- Apply ice: Ice helps repair damaged vessels in the injury and in turn is a good pain reliever. Apply to the affected area for 10 to 20 minutes every two hours. Keep in mind that you can use gel compresses or ice itself, if this is the case, wrap it in a cloth to avoid burns.
- Bandage: using a bandage will help compress the area and thus avoid the accumulation of liquid.
- Rest: it is important to avoid support in this area or move it a lot, therefore physical exercise is prohibited.
For more information, you can read this other article on How to use ice to reduce inflammation.
Stage number 2 (5-10 days)
After you have treated tissue repair, it is important to start relaxing the injured muscle and that is done at this stage:
- Apply heat: this is indicated to activate the circulation and therefore the improvement of the breakage, since it simulates the heating that would be carried out in activity.
- Massage: This is perfect for relaxing the area and improving drainage from the injury. This should be done by a specialist who knows which techniques to use so as not to worsen the breakage or pain. Most likely, the first time you will feel a small pain or a twinge.
- Move the leg little by little: indicated for circulation and the prevention of muscle atrophy. Performing gentle movements is excellent to restore flexibility to the muscle, the important thing is to perform this contraction without weight or support.
- Stretching: Great for maintaining flexibility in the area.
Stage number 3 (10-20 days)
At this stage it is sought to improve the resistance and elasticity of the muscle:
- Stretching: It is recommended that they be soft and that they do not overdemand the twins. What is sought in a stretch is to relax the area, but not to cause pain, that is why when feeling any pressure, you must lower the intensity of the stretch.
- Compression bandage: used to better support the twin.
- Isometric exercises: they must be very gentle and increase the difficulty little by little; remember that the twin cannot contract very abruptly.
You may also be interested in this other article about The Best Isometric Exercises for The Legs.
Stage number 4 (20 days onwards)
This stage is to demand a little more from the muscle and perform exercises with more strength. Although the muscle is already recovered, it is not appropriate to perform sudden contractions due to the weakness of the new fibers:
- Massage: excellent for promoting healing and reinforcing regenerated fibers after injury.
- Light training: it is necessary to start asking more of the twin, therefore it is good to start with warm-ups and very smooth and short-term runs to give strength to the muscle.
Now that you know how to treat a fiber break in the twin, you may also be interested in this other article from on Exercises to strengthen twins at home.