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Eccentric contractions cause more muscle damage and thus entail longer recovery. John Berardi, Ph.D., says that taking everything into account, a given muscle will not fully recover until seven to 14 days have elapsed after a hard workout. However, you can resume your workouts after 48 hours of rest.
Most people will regain full use of the affected body part within six to eight weeks, although severe injuries may take longer to heal and some people may experience persistent problems lasting several months or longer. Preventing sprains and strains. To help prevent sprains and strains you should: 1  wear the correct footwear for the activity you're doing. 2  warm up properly before exercise. 3  stretch or warm down after exercise. 4  do regular strengthening and flexibility exercises.