Strains v Tears

Muscle strains and tears occur when the fibres of the muscle cannot cope with the demands placed on them. This usually occurs as a result of a powerful eccentric contraction i.e overstretching the muscle. Sprinting, Jumps and Throws all involve these explosive movements therefore muscle injuries are common in Athletics. 

Strains vs Tears, what’s the difference? 

Simply: the amount of fibre disruption. 

Grade 0: an "awareness" or “niggle” or “DOMS” = Delayed Onset Muscle Soreness

Grade 1 (mild): i.e a strain <10% muscle fibres affected

• A tear which is smaller than <5 cm long and <1 cm wide)

• Pain is often present during or after activity

• Range of movement at 24hrs will usually be normal

• There might be pain, but when assessed by physio the strength of the muscle will be maintained

Grade 2 (moderate): i.e tear or partial-tear 10-50% muscle fibres affected

• A tear 5-15cm long and <5cm wide

• Pain is present during activity which requires the athlete to stop

• At 24hrs after injury range of motion is reduced

• Muscle contraction is painful and accompanied by reduced strength on physio assessment

Grade 3 (severe: i.e extensive fibre tearing >50% muscle fibres affected 

• A tear >15 cm in length with >5 cm width

• Usually, sudden pain during a powerful movement e.g. mid-event, the athlete may fall to the ground

• At 24hrs range of motion is significantly reduced, pain and limping on walking

• Significant weakness on strength testing

Grade 4 (complete):

• Complete tears to either the muscle or tendon (grade 4c) 

• Sudden pain and immediate, significant limitation to activity

• A palpable gap with often be felt

• There may be less pain than with a grade 3 injury

Read this article if you want to learn more: https://bjsm.bmj.com/content/bjsports/48/18/1347.full.pdf

Common areas affected in Athletics:

• Hamstrings (back of the thigh)

• Quadriceps (front of the thigh)

• Calf muscles

• Groin

• Hip flexors

How to Prevent Muscle Strains and Tears

1. Warm-Up Properly

A warm-up should raise your heart rate, be dynamic and replicate the demands of your event to prepare your muscles and tendons. 

·      Start with light jogging or skipping ~ 5-10 minutes depending on your event

·      Add dynamic stretches (e.g., leg swings, high knee pulls, hamstring swoops etc.)

·      Add event specific drills (preparation drills you might have done at training)

·      Finish with higher intensity drills (e.g practice throws/jumps/run throughs)

2. Cool Down and Stretch

After training or competition, you need to slowly cool down your body. Try gentle jogging or walking for 5-10 minutes. Follow this with range-of-motion exercises or stretches that help you recover and ready you for the next training session or competition. Prioritise active recovery strategies, good quality/duration of sleep and refuelling/hydrating. 

3. Manage Training and Competition Loads

Overtraining is a big risk factor for muscle-related injuries.
Coaches and caregivers can:

• Watch for rapid increases in training volume or intensity.

• Plan rest days within the training week

• Encourage gradual progressions in training — especially after breaks or growth spurts

• Track signs of fatigue or soreness and adjust sessions accordingly

4. Build Strength, Stability and Flexibility: 

Strength training at the appropriate prescription (this includes types of exercises, loads, intensity and frequency) is highly valuable for athletes of all ages. A well-designed strength and conditioning program that compliments the athletes training is one of the best ways to ensure muscles and tendons are strong and flexible enough to meet the demands of competition. Physiotherapy is the best place to start where a thorough assessment can be completed to determine an appropriate program for the athlete.

Spotting a muscle strain or tear: 

Coaches, parents, and athletes should look out for:

• A sudden sharp pain during movement

• Tightness, tenderness, or swelling in the muscle

• Difficulty walking or running normally
  Bruising (in more severe cases)

If in doubt, it’s best to stop activity immediately

Initial Management (First 24–72 Hours):

• Stop activity to avoid further injury

• Ice – Apply for 15–20 minutes every 2–3 hours
  Compression – Use a light elastic bandage to limit swelling

• Avoid heat, deep massage, or intense stretching early on — these can worsen bleeding and swelling.

When to See a Physiotherapist: 

If you suspect a strain or tear it is best to prioritise early assessment by a Physiotherapist to determine the injury severity. Most minor strains and tear can be treated without imaging when diagnosed early. 

Refer to a physiotherapist if:

·      Pain is severe or swelling is significant

·      The athlete cannot walk, jog, or sprint after a few days

·       There is a visible bruise or muscle deformity

·      Symptoms don’t improve within a week

Take-Away: 

Most muscle strains are preventable with smart training, good recovery habits, and careful load management. Coaches and caregivers play a key role in recognising early warning signs and encouraging athletes to listen to their bodies.