Muscle strains are a common occurrence, and can be mildly painful. If you suddenly perform a task or exercise without properly warming up or overwork your muscles, you are more likely to experience a strain. Apophysitis is an inflammation of a growth plate, which typically occurs in children and adolescents who are active in sports. Rest is often the recommended treatment for muscle pulls and apophysitis; however,you may also benefit from gentle stretching and range-of-motion exercises.
Types
A pulled muscle is actually a very minor tear in the muscle fiber, according to Sportsdoctor.com. This type of injury is considered a first-degree strain, which means it involves less than five percent of a muscle. You will likely feel mild pain and lose some strength and range of motion. You may also feel a bump or an indentation at the site of the injury. If you have a more serious, second-degree tear, you will be able to partially contract your muscle, but you will have more pain and a greater decrease in mobility. When a muscle is torn completely, and may require surgery to heal, it is considered a third-degree strain.
Apophysitis
Apophysitis is an inflammation of an epiphysis, also known as a growth plate. A growth plate is the end of a long bone, such as the tibia or shin bone, that is temporarily separated from the bone itself by an area of cartilage. As you age, this cartilage ossifies, or becomes bone. Apophysitis occurs in younger children and adolescents. A common site of apophysitis is the heel; according to Podiatrytoday.com, heel apophysitis is known as Severs' disease, and is usually due to overuse. Another common area for this type of inflammation is below the knee, where a painful bump can form.
Stretching Benefits
Stretching is an important part of exercise, states Familydoctor.org. Proper stretching can keep flexibility in your muscles, helping to prevent muscle strains and other injuries. However, if you have a strain or injury, it is important to rest for a few days and receive your doctor's permission before beginning stretching or exercise. Extension.org recommends warming up before stretching, as your muscles are more elastic and you are less likely to re-injure yourself.
Stretches
If you are involved in sports that require running or repetitive leg movements, stretching your hamstrings, quadriceps, hip flexors, buttocks and calf muscles is important. Familydoctor.org lists several stretches for some of these muscle groups. Back stretches, as well as shoulder and arm stretches will be helpful if your exercises involve upper body movement, like tennis, basketball and baseball. Remember to include neck rotations and stretches, as well as joint movement. Joints like the knees, ankles and wrists can also sustain injury if not warmed up properly.
Apophysitis Treatment
Because apophysitis is often caused by overuse, rest is part of the treatment. Mayoclinic.com states that in the case of Osgood-Schlatter disease, or inflammation of the growth plate below the knee, strengthening and stretching the quadriceps and hamstrings can help stabilize the knee joint. The stretches mentioned above can be helpful. Likewise, stretching and strengthening the calf muscles can potentially reduce injury to the calcaneal, or heel, growth plate. Teaching your child proper stretching and allowing time for the growth plate to heal can reduce pain and potential for injury.
