Muscle Related Injury Prevention and Treatment


Photo by Soma Fulwiler

Athletes get injured all the time, from the most casual levels to the professional leagues, it is part of sports. Injury is  nearly impossible to avoid. It can be as benign as soreness, and as extreme as a concussion, or hospitalizing afflictions. Small injuries can hinder an athlete’s performance, while more serious injuries can temporarily bring an athlete’s training entirely to a halt. That’s why it’s important to take measures to prevent and treat injuries. 

Injury Prevention

Warm ups and warm downs are the steps taken before and after exercise, typically consisting of light exercises in order to prepare the body for the exercise to come. Warming up increases blood flow to the muscles, heating up the body and preparing it for a more intense exercise. Warming down does the opposite, controlling blood flow and allowing the heart to ease back into steady palpitations. Warming up and warming down significantly reduce the risk of injury, and it’s important to make a habit of warming up and down before and after a period of exercise.

Stretching is also essential to preventing injuries before they happen. Without stretching, the muscles grow tight, limiting their range of motion and inhibiting locomotive functions, drastically increasing the risk of pain in the joints, strain, and pulled or torn muscles. The most important part of stretching is doing it right, and doing it consistently. It’s not enough to quickly perform a toe touch and call it a day. To truly progress, hold each stretch for around 30 seconds each. It’s also notably more beneficial to stretch after any activity, since stretching prior to any activity can leave the unloosened muscle fibers damaged. Try to incorporate stretching into a warm up and warm down routine. 


In the world of sports, injuries are inevitable and proper treatment of the various harms that can occur in sports is essential to long term health. There are many different pieces of equipment that can be used to obtain a more thorough stretch. Foam rollers are great tools to relieve areas of stress. By applying pressure to the injured area and gently moving back and forth across the roller, the muscles and nerves relax, easing tightness and soreness.

 Another method of treatment is an epsom salt bath. Epsom salt is a natural remedy that is excellent for improving athletic recovery. As the magnesium and sulfate in the salt break down in the warm water and enter the body, they relax the muscles and relieve pain, as well as reducing stress and smoothing skin. 

Massage guns are devices which generate a quick and repetitive jerking motion in order to knead your muscles, reducing tension in the process. While somewhat pricey, they are good investments for more serious athletes. Another, albeit more niche method of reducing muscle tension and pain is cupping. Cupping is a method of attaching tight suction cups to your body. The suction cups grab the skin, increasing blood flow to the cupped area. The cups decompress the muscle and connective tissue, loosening tension and easing pain. However, it takes two people, so make sure when applying cups you have someone who knows how to do it properly. It also tends to leave a temporary circular mark. 


There are a plethora of methods to deal with muscle soreness and muscle related injuries, but it’s your responsibility to use those methods to keep yourself in shape. Whether it’s preventing injuries before they happen, or treating them as they occur, it is up to you to take charge of yourself and your body.