How to quickly recover from biceps muscle strain

Muscle strains of the biceps can be quickly recovered through rest braking, alternating cold and hot compresses, medication relief, physical therapy, and progressive rehabilitation training. Stretching is usually caused by excessive exercise, incorrect posture, external impact, insufficient warm-up, or muscle fatigue, and intervention measures should be selected according to the degree of injury.

1. Rest brake

During the acute phase, immediately stop upper limb activities, avoid lifting heavy objects or bending elbows, and use elastic bandages or protective equipment to fix the affected limb. Severe strains require suspension of the forearm for 2-3 days to prevent further tearing of muscle fibers. During rest, ankle pump exercise can be combined to promote blood circulation.

2. Alternating cold and hot compress

Within 48 hours of pulling, apply ice for 15 minutes every 2 hours to reduce swelling and inflammation. After 48 hours, switch to hot compress at a temperature not exceeding 40 ℃, three times a day to promote tissue repair. Pay attention to using a towel to separate the skin when applying ice to avoid frostbite.

3. Drug relief

Non steroidal anti-inflammatory drugs such as ibuprofen sustained-release capsules, diclofenac sodium enteric coated tablets, or topical flurbiprofen gel ointment can be used according to the doctor's advice when the pain is obvious. Muscle spasms can be treated with methylprednisolone hydrochloride tablets, but long-term use should be avoided.

4. Physical therapy

Ultrasound therapy can accelerate local microcirculation, while electromagnetic therapy can reduce scar adhesion. Start low-frequency electrical stimulation one week after injury to prevent muscle atrophy. Shock wave therapy is suitable for chronic refractory pain and should be performed by professional rehabilitation therapists.

5. Progressive Rehabilitation

After pain relief, passive joint movements are performed first, gradually transitioning to resistance training with elastic bands. During the recovery period, centrifugal contraction exercises are used, such as slowly lowering dumbbells. Functional training can be added after 6 weeks, but sudden explosive movements should be avoided. During the recovery period, maintain high-quality protein intake and consume eggs, fish, and other foods daily to promote muscle fiber synthesis. Supplementing with vitamin C and zinc helps with connective tissue repair. Raise your arms with a pillow during sleep to reduce swelling. Before complete recovery, it is prohibited to perform weight-bearing exercises such as pull ups and bench presses. It is recommended to maintain cardiovascular function through low impact exercises such as swimming. If there is still persistent pain or limited mobility after 6 weeks, seek medical attention to rule out serious injuries such as tendon rupture.