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Preventing Muscle Injuries

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Muscle Injuries
Muscle Injuries

Muscle injuries are very common injuries experienced not just by athletes but anyone that is commonly managed by following instructions for PRICE.

Muscle injuries are very common injuries experienced not just by athletes but anyone. It is the muscles in the body that makes movement possible, specifically the contraction of muscles. Thus, some cases of muscle injuries are very extreme that they can prevent simple tasks such as walking. In all situations of muscle injuries, it is recommended to follow instructions for PRICE, the acronym for standard first aid procedure in cases of muscle injuries.

Common Muscle Injuries

Some muscles are more commonly injured because they are used more often. Commonly injures muscles are usually occur at the legs because these muscles are very active from walking to engaging in different sports. The following are the most common muscle injuries:

  • Adductor muscles
  • Very active during turning activities and foot passing
  • Commonly injured during football
  • Hip flexor muscles
  • Located at the front of the hip
  • Kicking muscles
  • Quadriceps muscles
  • Powerful muscles of the thigh
  • Activities include straightening the knee, and are active during running, kicking and jumping
  • Hamstring muscles
  • Located at the back of the thigh
  • Active during running, particularly sprinting

Common Types of Muscle Injuries

The most common types of muscle injuries are contusions, muscles strains and tendonitis. Although these injuries are not always serious, medical attention must be sought to ensure that no complications occur.

  • Contusions
  • Bruises on the muscles
  • Caused by direct trauma or repeated blow to the muscle
  • Capable of healing quickly
  • Muscle Strains
  • Pull or overstretching of the muscles, with or without tearing of the muscle involved
  • Tendonitis
  • Inflammation of the tendon

First Aid Management for Muscle Injuries

For all cases of muscle injuries, the acronym PRICE is recommended to alleviate symptoms and reduce discomfort experienced by an individual.

  • Protect the affected area from anymore harm. If one is playing a sport, do not anymore play for the remained of the game or until the injury heals.
  • Rest the affected muscle and avoid doing any more activities, especially strenuous ones.
  • Ice the affected area for 15-20 minutes thrice daily. Wrap the ice in a towel or any cloth.
  • Compress the affected muscle using a compression bandage to limit swelling.
  • Elevate the affected area as much as possible also to limit swelling.

Prevention of Muscle Injuries

There are several ways to avoid muscle injuries from occurring. Following some basic precautions may help avoid muscle injuries:

  • Set a regular exercise schedule to strengthen the muscles while keeping the tendons and ligaments elastic.
  • Properly stretch the muscles before exercising. After exercising, cool down and allow the body to recover.
  • If there is prior injury in a particular muscle, spend more time warming up the affected area,
  • Do not overuse the muscles.
  • If engaging in sports, wear protective gear.
  • Have a healthy, well-balanced diet that is proper for one’s age and situations.

Disclaimer: This article does not provide medical advice and should

not be substituted for formal training. The information given should not be used for self-diagnosis. Seek medical attention when necessary. To learn more about to how to manage muscle injuries, enrol in First Aid Courses and CPR Courses with workplace approved Training.

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