A third-degree muscle strain, known commonly as a torn muscle, is a painful condition that requires a balance of rest and nutrition to heal. The body is constantly supplying tissues with needed nutrients to repair, regrow and energize those cells. Your body does this automatically -- all you have to do is put the right nutrients in, and your body will know what to do with them. Depending on the location of your torn muscle, both types of fiber, both soluble and insoluble, might be beneficial to the healing muscles.
Step 1
Increase the amount of insoluble fiber in your diet. Insoluble fiber is not broken down by the body and assists with softening stools and easing bowel movements. This might help prevent further injury to your torn muscles in the lower back and abdomen from straining during bowel movements. Insoluble fiber is found in bran, nuts and crunchy vegetables.
Step 2
Eat a variety of fresh fruits, lentils and oats throughout your diet. These are types of soluble fiber, which might help decrease inflammation throughout the body. Soluble fiber has the fringe benefit of stabilizing blood sugars and lowering cholesterol.
Step 3
Count and record your daily fiber intake and add more soluble and insoluble fiber as needed. A range between 27 and 28 g daily has been proven to decrease evidence of swelling within the body. This is vital to ensuring adequate fiber intake -- it's not as easy as it sounds. One apple, skin and all, only provides 4.4 g of your daily fiber needs.
Step 4
Drink plenty of fresh water daily. Water is the essential carrier of nutrients within your body. Staying hydrated keeps the healing nutrients absorbed with the fiber, such as antioxidants in fruits or carotenoids in vegetables, flowing to the damaged muscle tissue as it repairs itself.
Step 5
Rest, ice and elevate your damaged tissues to help from the outside while your fiber-rich diet is doing its work internally. A torn muscle is in serious jeopardy of re-injury if the muscle is used too soon after it is damaged.
Tips and Warnings
- Drinking plenty of fresh water will also help soften and regularize your bowel movements. If you find constipation is becoming a problem with a high-fiber diet, you might not be drinking enough.
