How to Treat and Recover from a Strained or Pulled Muscle
Sep 19, · 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. Here’s how. Immediately stop and rest. When you pull a muscle, the pain usually comes on sharply, all at once, and in one specific spot. And it’s typically related to larger muscle areas, such as hamstrings, quadriceps, back, Author: Julia Dellitt. Other pulled muscle treatment methods include: Keep the strained muscle in a stretched position, but don’t do extensive stretching routines When the swelling dies down, heat can be applied to relax the muscle Take nonsteroidal anti-inflammatory drugs (e.g. ibuprofen) if cleared by your doctor to do so.
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Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. An abdominal muscle strain, also called a pulled abdominal muscle, is an injury to one of the muscles kuscle the abdominal wall.
A muscle strain occurs when the muscle is stretched too far. When this occurs the muscle fibers are torn. Most commonly, a strain causes microscopic tears within the muscle. Occasionally, in severe injuries, the muscle can rupture from its attachment.
The abdominal wall is made up of several muscles, including:. Abdominal muscle strains usually cause immediate pain in the area of the injured muscle. It can be hard to flex the muscle because of this pain. The other common symptom is muscle spasm of the injured muscle. Less commonly, swelling and bruising can result from a muscle injury. An abdominal strain is sometimes confused with dor epigastric hernia in which the lining of the abdominal cavity protrudes through the abdominal wall. While the symptoms are similar, a hernia will often cause a bulge on the surface of the belly.
Abdominal muscle strains are graded according to the severity of the injury:. If you have symptoms of a severe abdominal strain, you should be evaluated for proper treatment.
If normal daily activities such as walking, sitting, or sleeping are disrupted because go your injury, then you should have the injury evaluated by a doctor.
If you're unsure if you have an abdominal strain or the symptoms muscls not quickly resolve, then you should be evaluated. Physicians and physical therapists can be helpful in guiding you in treatment that may speed your recovery. Treatment of an abdominal muscle injury is difficult. There's no way to splint the abdomen and it's nearly impossible to fully rest these muscles.
That said, the most important step after you sustain an abdominal muscle strain is to allow the muscle to cool down so that the inflammation can subside. Avoiding exercise to allow the how to make cheese pimiento sandwich spread muscle to heal musscle important. Activities that cause pain or how to use enchantment table in minecraft of the abdominal muscles should also be avoided.
Gentle stretching is helpful, but it should not be painful. Stretching excessively can be harmful, and even slow the healing process. Apply ice to the injured area in the acute phase the first 48 hours after injuryand then after activities.
Before activities, gentle heat can help to loosen the muscle. One the how to draw a rational function is fully healed, you can musc,e reoccurrence by practicing some common-sense preventive tips. Some people find treatments such as ultrasound, therapeutic massage, and specific exercises particularly helpful. You should see your physician to determine if these would be appropriate for your condition.
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I Accept Show Purposes. Table of Contents View All. Table of Contents. When to See a Doctor. How to Prevent Reinjury Never overexert yourself while exercising. Avoiding exercises with explosive, "jerking" movements. Focus on isometric or resistance exercises that strengthen your core muscles with steady and controlled movements.
Avoid hyperextending your back when lifting weights. Tighten your core muscles if you have to cough or sneeze. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Diagnosing and Treating Groin Pulls. How to Treat a Pulled Muscle. Overview of Hip Flexor Muscles and Injuries. The Difference Between a Sprain and a Strain. Treatment of Complete Hamstring Muscle Tears. Medial Gastrocnemius Strain Overview and Treatment. Neck Arthritis? These Are the Exercises to Avoid.
Causes of Groin Pain in Women.
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. May 07, · Lie on your back with your feet pointed upward. Wrap your hands around one of your shins and gently pull your knee up to your chest while stretching your chin down to your chest. . May 13, · Apply ice to the injured area in the acute phase (the first 48 hours after injury), and then after activities. Before activities, gentle heat can help to loosen the muscle. One the injury is fully healed, you can avoid reoccurrence by practicing some common-sense preventive tips. How to Prevent Reinjury.
Exercisers rarely know how to care for a pulled muscle and kickstart their recovery. It's time to change that. Every time you exercise, you put microscopic tears in your muscles. That's what's behind that next-day hurts-so-good soreness. And after your body repairs these tears, you become stronger, faster, and fitter. But if you stretch a muscle too far, lift too much, or are working out with a muscle imbalance, you might not just have microscopic tears to deal with.
You could literally tear your muscle into pieces. DYK post-workout inflammation can help you build muscle too? Pulls, sprains, and tears all the same thing range in severity. Grade 1 means the injury hurts but you can still move the muscle without too much trouble and it could heal in less than a week. Grade 3 means the muscle has ripped clean off of your tendon or bone and you'll probably need surgery to reattach it.
If I continued to pull, some of those fibers would start to break. Then, given enough force, the entire thing would eventually rip right in half. Fun times. Despite the gnarly description, exercisers rarely know how to treat a pulled muscle or do anything to treat their muscle sprains. They just try to tough it out, says Janet Hamilton, C.
Bad idea. When not treated properly, even seemingly minor pulls can contribute to more severe ones later on. And those can send you to surgery and take you out of commission of several months.
While you're injured, you'll should change some of your diet to aid recovery. Plus, if you do have a serious strain, you only have a window of a few weeks before your doctor really can't do anything for you, explains Hamilton.
She recently had an MRI just in time to have a surgeon reattach her torn hamstring muscle. So how do you know if your post-workout pain is a strain?
Typically, the pain will be sharp, intense, and localized to one specific spot along your muscle, Beckstrand says. Massaging the area will likely hurt, and you may even feel a knot. While it generally hurts less when you're resting the muscle, it may still feel uncomfortable and spasm, Hamilton adds. Usually, the pain comes on all at once.
If you don't have a strain, here are some other reasons you're having muscle spasms. Sound all too familiar? Luckily, it doesn't have to be complicated to treat a pulled muscle. The sooner you can get the pulled muscle above your heart, apply compression, and ice it, the better, Hamilton says. All will help reduce inflammation and keep blood from pooling in your muscle—because, yes, torn muscles can bleed.
Ice it for 15 minutes every hour or two for at least 24 hours following the pull , and continue elevating the area for an entire week whenever possible, she says. As far as compression goes, Beckstrand recommends wearing a neoprene sleeve, ACE wrap, or compression garment to squeeze excess blood out of the area, support the muscle, and speed recovery. Wait at least a week to wean yourself off of compression gear, advises Hamilton. Your first instinct about how to treat a pulled muscle might be to grab some ibuprofen.
But that's a big no-no, granted you can bear it. If they say to take two, don't go ahead and take three. If a bruise pops up around the pain site, your pulled muscle is likely serious. Bruising occurs when the muscle is torn so badly that it bleeds into your body, Hamilton says. That's a surefire sign you need to go to a doctor who knows how to treat a pulled muscle like this properly. But keep in mind, if the tear is deep in your muscle, it could take a few days for any blood to rise to your skin's surface and cause bruising, she says.
At least don't do it immediately after pulling it. After all, stretching a sprained muscle will only pull the torn ends farther apart, potentially making things a whole lot worse, Hamilton says. The same goes for foam rolling.
There's a time and place for that but it's not in the acute phase," she says. If the strain is minor—and most are—you can try gently rolling the muscle a few days after pulling it. If foam rolling hurts, back off and try again in a couple days, she advises. After a few weeks, your body has already tried to heal itself, which often results in permanent scarring and tissue damage. Before scheduling an appointment, call your insurance company and find out if you have to see a primary care first to get a referral, recommends Hamilton.
Some insurance companies insist on a referral, and you want to make sure all visits are covered. Depending on the severity of your strain, you may need to take anywhere from a few days to a few months off of exercise so that the muscle can heal itself. When you do head back to the gym, start with gentle bodyweight exercises no plyometrics , Beckstrand says. Progressively add more sets, reps, and eventually weight.
All the while, remember that the muscle should never hurt. If it does, stop the exercise and either try a different variation or back off entirely, he says. Now that you know how to treat a pulled muscle, it's time to do a little analysis. As long as your pulled muscle isn't a case of "I tripped and fell," you need to address the cause of your muscle pull, Hamilton says.
You may have a muscle imbalance that, if left untreated, will continue to contribute muscle strain. For instance, runners often suffer hamstring tears because their glutes are too weak, she says. Consider how you're training all of the muscles in your injured body part.
And don't hesitate to talk to a physical therapist or exercise physiologist about how you can correct any muscle imbalances. Aleisha Fetters December 06, Save FB Tweet ellipsis More. A woman who pulled a leg muscle. Aleisha Fetters. Comments Add Comment. Share options. Back to story Comment on this project Rate Review Comment on this story. Tell us what you think Thanks for adding your feedback. Close Login. All rights reserved. View image.