When a bodybuilder enters the gym, he is there to destroy muscle fibers. Not only in the figurative sense, but actually in the literal sense! When a muscle is trained, the individual muscle cells incur small tears. These muscle cell breakdowns slowly re-heal over the next 48 hours. They use amino acids and oxygen in the bloodstream as building blocks for rebuilding purposes - the fuel and materials to rebuild. When the muscle cells are completely healed, usually within 96 hours, they are slightly larger due to the healing areas holding new aminos. This is how muscle growth occurs.
Sometimes, a muscle tears beyond the desired levels that training is aimed to deliver. Most of the time, this is an injury which can be self-diagnosed, and self-treated with a few simple adjustments to lifestyle. Obviously, having it checked out by a doctor is the best move, but the reality of situations often leads us to self-diagnosis and repair. If you believe you have a small muscle injury and would like to encourage your body to recover faster, there are a few measures you can take.
RICE: Rest, Ice, Compression, & Elevation
RICE is the standard recovery process for muscle injuries and/or soreness of most types. Rest is most important. Maintain some level of activity and mobility for the first 5 days of the injury to ensure the area retains its flexibility, but definitely remove all nonessential activity which drain your body's ability to recover. Applying ice to the injured area reduces swelling and is highly recommended. Using compression in the affected area relieves material buildup and soreness. Finally, elevation of the injured area whenever possible assists with nutrient and blood flow to the region.
Protein
Adding 50 to 100 grams of protein for the 7 days following the injury can lead to faster recovery times. Remember, your body uses amino acids in the bloodstream to repair injured areas. Having additional resources on-hand (delivered from the protein you consume) is a good idea.
Supplements
Several supplements help the body recover and boost the immune system during the muscle recovery period. Chodroitin and glucosamine help repair injured connective tissue. Glutamine boosts the immune system, as does Vitamin C. Zinc activated enzymes which facilitate better blood flow - which helps both recovery and improves sleep, which is crucial at this time.
Risks
Be very cautious about utilizing over the counter (OTC) pain medications or prescription painkillers to treat injuries. RICE, protein, and supplements are used to fix the SOURCE of the pain, while medications are used mainly for pain management. This might mask the pain for a bit while the body heals. However, one must be very cautious not to let an injury worsen while using painkillers. Some people will ignore an injury for months, hoping it will "go away". Always consult a doctor whenever possible regarding chronic muscle injuries.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit , the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.