Regular updates are a key feature of PainScience.com tutorials. As new science and information becomes available, I upgrade them, and the most recent version is always automatically available to customers. Unlike regular books, and even e-books (which can be obsolete by the time they are published, and can go years between editions) this document is updated at least once every three months and often much more. I also log updates, making it easy for readers to see what’s changed. This tutorial has gotten 22 major and minor updates since I started logging carefully in late 2009 (plus countless minor tweaks and touch-ups).
Science update (Jan 6 '17, section #4.7) — Added a very interesting good-news reference that actually provides some decent support for massaging strains. See section #4.7, Self-massage of muscle strains.
Expanded (Jul 8 '16, section #4.14) — New evidence-based prevention risks and tips. See section #4.14, Prevention: important even after you’ve been hurt.
Minor science update (Dec 8 '15, section #4.2) — Citation of Collins 2008 and Bleakley 2012, reviewing icing evidence (or the lack of it), and a few related edits. See section #4.2, Please, do not apply heat to a freshly pulled muscle — use ice!
Expanded (Feb 11 '15, section #4.14) — Added discussion of surprising data about rates of reinjury. See section #4.14, Prevention: important even after you’ve been hurt.
Expanded (Feb 10 '15, section #2.3) — More than doubled the size of the section with an interesting addition: “Rupture: not as obvious as you’d think!” See section #2.3, The “oh shit” moment: the most essential sign of muscle strain.
Like new (Sep 5 '14, section #4.18) — New, but shorter: just a topic summary now, linking to a main, free article. See section #4.18, Regenerative medicine? Platelet-rich plasma injections.
Science update (Apr 16 '14, section #4.9) — More perspective and detailed information on stretching for recovery. See section #4.9, What about stretching? Can it treat or prevent strains?
Science update (Dec 24 '13, section #4.9) — A (slightly) good news science update about the effect of stretching on recovery. See section #4.9, What about stretching? Can it treat or prevent strains?
Minor update (Oct 23 '13, section #2.4) — Added a couple paragraphs about exactly where in a muscle strains tend to occur, and why. See section #2.4, Location, location, location.
Major update (Jul 3 '13, section #3.4) — Much more detailed and evidence-based tips for estimating recovery time. See section #3.4, Good tricks for knowing when it’s safe to use a torn muscle again.
Minor update (Mar 29 '13, section #4.1) — Upgraded risk and safety information about Voltaren Gel. See section #4.1, You and “vitamin I”: anti-inflammatory meds, especially Voltaren® Gel.
New section (Mar 30 '12, section #4.17) — No notes. Just a new section. See section #4.17, Prevention: will water and electrolytes make a difference?
Update (Nov 2 '11, section #4.9) — Rewritten and expanded with important evidence about how stretching does not prevent strain injuries. See section #4.9, What about stretching? Can it treat or prevent strains?
Minor update (Jul 14 '11, section #2.2) — Added a (very) funny clip from the TV show Glee. See section #2.2, True muscle strain checklist.
Major update (Jun 21 '11) — Major improvements to the table of contents, and the display of information about updates like this one. Sections now have numbers for easier reference and bookmarking. The structure of the document has really been cleaned up in general, making it significantly easier for me to update the tutorial — which will translate into more good content for readers. Care for more detail? Really? Here’s the full announcement.
New artwork (Jun 8 '11, section #3.3) — Added a nice new diagram of strain severity. See section #3.3, What’s the worst case scenario for your muscle strain?
New section (Mar 12 '11, section #2.1) — No notes. Just a new section. See section #2.1, Cramp versus strain example: Multi-muscle cramping catastrophe on a hot summer night.
New section (Jan 18 '11, section #3.4) — Some useful new information about how to estimate healing time more accurately. See section #3.4, Good tricks for knowing when it’s safe to use a torn muscle again.
New section (Oct 5 '10, section #4.13) — Another new section and yet more good new evidence about prevention. See section #4.13, Prevention: Warmups work.
New section (Sep 15 '10, section #4.16) — New section based on solid new evidence about prevention. See section #4.16, Prevention: can you prevent muscle strains by upgrading your muscle balance?
New cover (Aug 6 '10) — At last! E-book finally has a “cover.”
New section (Apr 9 '10, section #4.18) — No notes. Just a new section. See section #4.18, Regenerative medicine? Platelet-rich plasma injections.
Older updates — Listed in a separate document, for anyone who cares to take a look.