How to Treat a Pulled Muscle
May 10, · Immobilization is not usually necessary and can be potentially harmful. 2 ? Immobilization in a splint or cast should be carefully supervised by your doctor, as this can lead to stiffness of the muscle. After you pull a muscle, immediately turn to the R.I.C.E method of recovery: rest, ice, compress and elevate. Take a break from the exercise, movement or activity that caused your muscle strain, then ice the area for minute intervals as often as necessary.
Everything you need to know about taking care of a dreaded muscle strain. Anyone living an active lifestyle is bound to pull a muscle eventually. A pulled muscle, or muscle strain, occurs when your muscles are overstretched or overloaded in some way.
Maybe you added a couple extra miles to your morning jog, tried out a new HIIT workoutor added more weight to your strength training sets. Despite a pulled muscle being a frustrating, painful setback, there are ways to keep your fitness routine on track and take care of your body while you nurse the injury.
When you pull a muscle, the pain usually comes on sharply, all at once, and in one specific spot. Note: this is different than delayed onset muscle sorenesswhich is pain or stiffness related to muscle growth as a result of a challenging workout. Learn more about Aaptiv here. Symptoms of pulled muscles can include soreness or tenderness, muscle spasms, inability to use the muscle at all, and overall weakness with the muscle itself. You may even feel pain w moving the muscle, or increased pain when standing, twisting, or walking.
The American Academy of Orthopedic Surgeons recommends daily stretching in conjunction with exercise to keep your muscles strong and flexible. This is not the time to be a hero; a pulled muscle is an injury, and consequently, your top priority should be dealing with it rather than making it worse.
With any injury, most experts recommend the I. Wrap a towel around a bag of ice, use a compression wrap, this has great reviews and try to keep the injured area somewhat raised. All, in addition to rest, can help lower inflammation and keep your blood flowing properly. Studies claim the I. While it may seem counterintuitive, stretching a strained muscle only makes it worse.
Your best bet involves avoiding any movement that agitates the affected area and continue to rest until the pain subsides. Light stretching can assist with a minor strain, but only if incorporated a few days after the injury occurred.
If musdle happens, reach out to your doctor, healthcare provider or physical therapist. Bruising around the muscle or lingering pain past two weeks indicate a deeper injury that could require medical assistance.
Strains tend to fall in one of three categories: muscles, tendons, and ligaments. Mild tendon or muscle injuries cause pullex pain, a puled swelling, and soreness that heals within a week or so. This type of first-degree injury hurts, but you can still move to the muscle to some degree. Second-degree strains involve muscle damage that lasts up to several weeks, and third-degree injuries yo result in tendon or ligament issues, where muscle has been pulled off the bone in a full tear—and these often require surgery and months of rehabilitation to repair.
Reduce the intensity of cardio, lower the amount of weight you lift, and consider starting with yoga or body weight work as a whole. Let pain be your guide. If the injured area muscke twinges, stop and go back to square one rest! Use Aaptiv for beginner workouts while you heal — Learn more here. The American Academy of Orthopedic Surgeons recommends daily stretching in conjunction with exercise to keep your muscles strong and flexible, as muscle fatigue is one of the top causes of injury.
Is it a muscle imbalance? Did you let your ego get the best of you, and push too hard? Going forward, listening to your body will be key to avoiding pulled muscles whenever possible. Most of us are not professional, competitive athletes, but regular people working out for fun with a commitment to health.
Your goal is to feel strong, flexible and agile, so exercising through pain like a pulled muscle or rushing through recovery will only hurt you in the long run. Take the fitness quiz to how to teach arabic alphabet which workouts are best for you. These basic differences between these two popular toning exercises can help you decide which is best for you.
To achieve and maintain a healthy body, what can be connected to a motherboard, and spirit, physical activity is a crucial ;ulled Welcome to the guidebook to your healthiest life.
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Written by Julia Dellitt. Immediately stop and rest. Your first step? Stop the movement, and acknowledge the how to nurse a pulled muscle level honestly. Watch for bruising or lingering pain. What is fandango movie tickets type of injury impacts recovery time.
Start slow returning to your routine. Take care to prevent pulled muscles in the future. Related Articles Fitness 7 Key Differences Between Yoga and Pilates These basic differences between these two popular toning exercises can nursw you decide which is best for you. Subscribe Welcome to the guidebook to your healthiest life.
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Try the “I.C.E.” method.
Protection, rest, ice, compression, and elevation (known as the PRICE formula) can help the affected muscle. Here's how: First, remove all constrictive clothing, including jewelry, in the area of. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling, and start the healing process. Apply a cold pack for minutes as soon as the injury occurs. Take a break of at least 20 minutes between each cold application. Pulled calf muscle. A pulled calf muscle refers to strains within the two muscles in the lower back of your leg that make up your calf. They’re called the gastrocnemius and soleus muscles. When.
A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. Or it may appear gradually, getting progressively worse over several days. This common injury ranges from a minor inconvenience to an intense source of pain.
It can take several weeks, and in some cases a few months, to heal. A pulled muscle is the common term for a strained muscle. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.
But if the pain is unbearable or makes it difficult to move, see a doctor. Symptoms of a pulled back muscle depend on where the injury is.
The spine is divided into three major sections: the neck, upper back and shoulders, and lower back. Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include:. A medical professional may suspect a strain or sprain based on symptoms and your medical history. If another injury, such as a broken bone or herniated disc, is possible, the provider may do other tests, such as an x-ray or MRI scan.
No matter where a pulled muscle is in the body, the steps to treat it are generally the same. After talking to a professional, try the following steps: 3. Apply cold. Cold helps reduce inflammation, which is the primary source of pain in the first few days. The faster you can apply cold to a pulled back muscle, the faster you may reduce pain, help control swelling, and start the healing process. Apply a cold pack for minutes as soon as the injury occurs. Take a break of at least 20 minutes between each cold application.
Use compression. Applying compression bandages or using an active compression system may help reduce swelling and edema so the damaged tissues can repair themselves more quickly. Right after a muscle strain, it is important to limit your activity level and avoid movements that increase pain.
After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak. According to Kojo Hamilton, MD, as you return to activity, gentle stretching exercises may improve tissue healing by bringing more blood flow to the injured area.
Applying heat to the area prior to stretching may also be beneficial. Ask a doctor about the right stretches for your condition. Pain medication. Pain medications do not assist with the healing process and should only be used, in the short term, to provide relief with normal activities of daily living.
If you feel that you need pain medication, consult with your physician to determine the type and dosage that is appropriate for your specific situation. Use medication sparingly because pain is actually an important indicator throughout the recovery process. Perform strength exercises. As the pain subsides, try adding strengthening exercises in addition to stretching. Allowing the muscles to weaken with too much rest may actually slow recovery and increase the chances of future injuries.
Get a massage. You can further increase blood flow to the injured tissues with a light massage. Apply heat. After the first few days, alternating cold therapy with the application of heat may help reduce pain and increase circulation. Try a rule: 20 minutes of an ice pack followed by a minute break, then 20 minutes of heat. Repeat as necessary, allowing 20 minutes between hot or cold therapy. For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength.
After recovering from a pulled back muscle, help prevent future injury by practicing good posture and properly warming up before activity.
Game Ready provides both therapeutic cold and active compression to help reduce pain, control swelling, reduce edema, and pump freshly oxygenated blood to healing tissue, all of which can help facilitate a return to normal activity. You can rent a system for use at home or find a provider near you to start your recovery today.
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