5 Common Ways To Get A Muscle Tear

Physical Therapy - Treatment for Wrist and Hand Injuries - Stephen S. Chen, MD


Almost everyone who has ever worked out – or played a sport – has experienced the pain of a muscle tear. This type of injury can be quite debilitating and can take weeks or even months to heal. In this article, we will discuss the 5 most common ways to get a muscle tear, as well as how to avoid them!

  • The first way to get a muscle tear is by not warming up properly. It is essential to warm up your muscles before engaging in any type of physical activity, as this will help to prevent them from being overworked and stressed. A good warm-up should include some light cardio and stretch.
  • The second way you can tear a muscle is by lifting weights that are too heavy for you. It is important to gradually increase the weight that you are lifting over time so that your muscles can slowly adapt and become stronger. If you try to lift a weight that is too heavy for you, your muscles will not be able to handle the strain and will eventually tear.
  • The third way to get a muscle tear is through repetitive motions. If you are constantly doing the same motions over and over again, your muscles will eventually become fatigued and weak. This can lead to a tear, especially if the motion is something that puts a lot of strain on the muscle (such as running).

  • The fourth way you can get a muscle tear is by not giving your muscles enough time to recover. When you work out, you are actually causing tiny tears in your muscle fibers. These tears need time to heal, and if you do not allow them to do so properly, they will become larger and more severe – which can lead to a full-blown muscle tear.
  • The fifth and final way to get a muscle tear is by using the improper form when exercising. If you are not using the correct form when lifting weights or doing other exercises, you are putting unnecessary strain on your muscles and increasing your risk of injury. Make sure to always use proper form, and if you are unsure about something, ask a certified personal trainer for help.

Now that you know the five most common ways to get a muscle tear, you can start taking steps to avoid them!

  1. Make sure you warm up properly before working out or playing sports. A good warm-up will increase blood flow to your muscles and make them more flexible, which can help prevent tears.
  2. Use proper form when exercising. This will help you use the right muscles and avoid putting too much strain on one area.
  3. Don’t push yourself too hard. It’s important to challenge yourself when working out, but if you try to do too much too soon, you’re more likely to get injured.
  4. Give your muscles time to rest and recover between workouts. Overworking them can lead to tears.
  5. Eat a healthy diet that includes plenty of protein. Protein helps build and repair muscle tissue, so it’s important to get enough if you want to avoid tears.

If you follow these steps, you’ll be less likely to experience a muscle tear. But even if you do everything right, accidents can happen. If you do injure yourself, make sure to seek medical attention and rest the affected area until it heals completely. Enforcing proper safety measures will help reduce the chances of sustaining a muscle tear in the first place! Warming up, using the right form, taking breaks- all these will help immensely in ensuring your muscles’ safety from tearing apart.

Are You Looking for a Sports Medicine Physician You Can Trust?

Dr. Chen sees patients at Saint Francis Memorial Hospital Center for Sports Medicine in Walnut Creek, California. He is a board-certified Pediatrician and Sports Medicine Doctor that specializes in the non-operative medical treatment of a wide variety of various musculoskeletal conditions.  Dr. Chen graduated from St. George’s University School of Medicine and went on to complete Pediatric residency training at the University of Medicine and Dentistry in New Jersey (Rutgers), then went on to fellowship training in Sports Medicine at Cincinnati Children’s Hospital Medical Center, one of the perennially top ranked children’s hospitals in the nation. There he provided sideline coverage for NCAA Division I athletics at the University of Cincinnati and Miami University (OH). Since graduating, Dr. Chen has continued his love of sports coverage by volunteering for the San Francisco Marathon, the San Francisco Giant Race, and as the team physician for Northgate High School in Walnut Creek. Being a part of The Center for Sports Medicine allows Dr. Chen quick access to a multidisciplinary team of orthopedic surgeons, podiatrists, physiatrists, and physical therapists to return you to your highest functional level quickly and safely. Click here to contact us for your next appointment!


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