How long does it take to recover from muscle strain in play badminton

Muscle strain in play badminton generally takes 7 to 14 days to recover. The actual time is affected by many factors, such as the degree of strain, personal physique, rehabilitation measures, nutrition supplement, and rest quality.

1. Degree of Strain

Mild muscle strain only involves a small amount of muscle fiber tearing, with slight swelling and tenderness in the local area, usually recovering within a week. Moderate strain accompanied by significant pain and limited mobility, requiring about 10 days for repair. Severe strains may result in partial muscle rupture or hematoma, and may require more than two weeks of recovery time.

2. Personal constitution

Adolescents have a faster metabolism and faster muscle repair than middle-aged and elderly people. Long term exercisers have a shorter recovery period compared to those who lack exercise due to better muscle flexibility and blood supply. People with chronic diseases or malnutrition have significantly delayed tissue regeneration ability.

3. Rehabilitation measures

Ice compress within 48 hours during the acute phase can reduce swelling, while hot compress promotes blood circulation in the later stage. Under the guidance of doctors, flurbiprofen gel paste, diclofenac sodium sustained-release tablets and other drugs are used to alleviate inflammation. During the rehabilitation phase, gradually engage in stretching training and low-intensity strength exercises to avoid secondary injuries.

4. Nutritional supplementation

Daily intake of sufficient high-quality protein such as eggs and fish can help with muscle fiber repair. Vitamin C can promote the synthesis of connective tissue, and foods such as kiwifruit and broccoli are good sources. Proper supplementation of calcium and magnesium can alleviate muscle spasms, and dairy products and nuts are rich in content.

5. Rest Quality

Ensuring at least 7 hours of sleep per day can accelerate the secretion of growth hormone, and the deep sleep stage is a critical period for tissue repair. During the recovery period, avoid staying up late or overworking, and if necessary, use protective gear to fix the injured area and reduce movement. After muscle strain, exercise should be stopped immediately and the affected limb should be raised. Rubbing or hot compress should be avoided within 24 hours. During the recovery period, low impact exercises such as swimming can be attempted to maintain cardiovascular function, but it is necessary to avoid sports such as badminton that require sudden stops and directional changes. If there is still persistent pain or activity impairment after two weeks, it is recommended to go to the orthopedics department for electromyography examination to rule out nerve damage. Adequate warm-up before daily exercise, with a focus on activating the rotator cuff and lower limb muscles, can effectively prevent sports injuries.