Pain and tenderness following the injury 3. Swelling and increased warmth at the site of the injury 4. Stiffness that may occur within 24 hours following the injury 5. Lack of muscle power, if the muscle has been ruptured Muscle strains are common injuries especially for the weekend athlete. 1. Gently stretch all major muscle groups prior to vigorous exercise.
Many experts suggest warming the muscle through gentle exercise before stretching.
Begin any one exercise slowing, taking at least 10 minutes before reaching high levels of exertion. Stretch the muscles again after the exercise session is over. Individuals with bone, muscle or joint disorders and other diseases are encouraged to discuss with their physicians the benefits and risks of stretching and other exercises. Not using the muscle while pain lasts 2. Applying ice to the injured muscle 3.