how to rehab a pulled muscle

Guidelines for Treating a Pulled Muscle

• Rest. Rest is recommended for the early recovery phase, lasting 1 to 5 days depending on the severity of the injury.
• Ice. Ice application helps reduce swelling, bleeding, and pain. ...
• Anti-Inflammatory Medications. ...
• Gentle Stretching. ...
• Strengthening. ...
• Heat Applications. ...
• Avoid Muscle Fatigue. ...
• Warm-Up Properly. ...

Full Answer

How long does it take for a pulled back muscle to heal?

May 10, 2020 · Treating a Pulled Muscle Rest. Rest is recommended for the early recovery phase, lasting one to five days depending on the severity of the injury. Ice. Ice application helps reduce swelling, bleeding, and pain. Ice application should begin as soon as possible after... Anti-Inflammatory Medications. ...

What is the best medicine for pulled muscle?

Oct 12, 2016 · Use it 20 min. on/20 min. off, many times a day at first and then tapering off to morning, after the workout, and before bed. Ice is your best friend in a muscle belly injury, holding down inflammation and fluid accumulation (“swelling”) while at the same time increasing beneficial blood flow through the injury.

What should I do for a pulled muscle?

Your doctor may recommend the following at-home treatments: Rest. Rest the muscle for a few days or until your doctor gives you the okay. If you had a minor muscle strain, you... Ice. Apply ice to the injury for 20 minutes each hour you’re awake. Ice …

Will a heating pad help a pulled back muscle?

Use a towel or other protective covering. 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

How long does it take for a pulled muscle to heal?

Typically, discomfort from a pulled muscle will last between three to six weeks. On the other hand, recovery for more severe muscle strains can take several months. Thankfully, there are many things you can do to prevent a pulled muscle, and we've listed a few of them below.Aug 3, 2021

Is it better to rest or exercise a pulled muscle?

“The most important treatment for acute muscle strain is rest,” he explains. “Continuing to stress a pulled muscle could result in further damage to muscle and a much longer healing time.Nov 15, 2021

How do I heal a pulled muscle?

approach — rest, ice, compression, elevation:Rest. Avoid activities that cause pain, swelling or discomfort. ... Ice. Even if you're seeking medical help, ice the area immediately. ... Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. ... Elevation.Sep 1, 2020

Should you stretch a pulled muscle?

Some experts recommend gentle stretching for muscles that are recovering from a strain. Be careful not to over-stretch and re-injure the healing muscle fibers. If stretching is very painful, stop and continue to rest the muscle. You can try again when you aren't feeling as much pain.Jan 5, 2022

Does a pulled muscle hurt all the time?

After straining a muscle, you may experience muscle spasms, weakness, and pain. Sometimes, the area surrounding the muscle will cramp and swell, and you'll struggle to move a muscle or won't be able to use it at all. Severe strains, like a partial or complete tear, are very painful.

How does a pulled muscle feel?

The key symptoms of a muscle strain are: sudden pain that worsens while contracting the muscle, swelling and bruising, loss of strength and range of motion. People often report the sensation of pain as the feeling of being "stabbed." When muscle is initially injured, significant inflammation and swelling occurs.Nov 19, 2019

Can a torn muscle heal itself?

When a tear happens, the muscles have been stretched or overworked too quickly. As the body begins to repair itself, the muscle fibers regenerate and connective scar tissue starts to form, with your body's collagen aiding the process. However, the clean, orderly fibers never go back to their original formation.Oct 1, 2020

What is the fastest way to heal a pulled back muscle?

To speed the healing, you should: Ice your back to reduce pain and swelling as soon as you injure yourself. Do it for 20-30 minutes every 3-4 hours for 2-3 days. You can also ice your back after physical activity.May 12, 2021

What is the difference between a pulled muscle and a torn muscle?

A muscle strain is an injury that occurs when a muscle or a tendon is overstretched. A muscle tear is when a muscle or a tendon is overstretched and it tears.Feb 22, 2021

Should I massage pulled muscle?

Massage. Therapeutic massage helps loosen tight muscles and increase blood flow to help heal damaged tissues. Applying pressure to the injured muscle tissue also helps remove excess fluid and cellular waste products. A 2012 study found that massage immediately following an injury may even speed strained muscle healing.Mar 2, 2020

Does heat make a pulled muscle worse?

Heat will make the swelling and pain worse, which is not what you want. You also should not apply heat if your body is already hot — for example, if you're sweating. It won't be effective. One of the benefits of heat therapy is that you can apply it for longer than you can use ice.

Should I massage a muscle strain?

Massage can help a range of injuries including sprains, strains, broken bones and muscles tears. Using a variety of massage techniques, massage can stretch out tightness and loosen scar tissue. Using massage as part of injury rehabilitation can increase healing rate and shorten recovery time.

How long does it take to heal a pulled muscle?

However, you should consult with your doctor if you still have pain after 24 hours of at-home treatment.

What is a pulled muscle?

A pulled muscle, or muscle strain , occurs when a muscle or tendon is overstretched or torn. Muscle strains can occur without warning and affect people of all ages and fitness levels. Because these types of injuries can range in severity, you should see your doctor right away if you:

What are the symptoms of a pulled muscle?

Symptoms of a pulled muscle include: Bruising, swelling or redness at the injury site. Difficulty using the affected muscle. Muscle weakness. Sudden pain when using the affected muscle. Pain when the muscle is at rest.

How to reduce swelling from a muscle injury?

Medication. Your physician may recommend a nonsteroidal anti-inflammatory medication, like ibuprofen, to reduce pain and swelling. Heat. Use a heating pad a few times a day after three days. Never apply heat directly to bare skin; always wrap the heating pad in a towel.

What causes muscle strains?

Muscle strains can be caused by: 1 Lifting an object that is too heavy 2 Lifting improperly 3 Not warming up before or stretching after a workout 4 Overusing a muscle 5 Poor posture

How to get a pulled muscle out of your heart?

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.

How long does it take for a muscle strain to heal?

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.

What does grade 3 mean?

Grade 3 means the muscle has ripped clean off of your tendon or bone and you'll probably need surgery to reattach it. Ouch. "Think of your muscles like a piece of fabric that you're holding in front of you, between your two hands," says Jared Beckstrand, PT, DPT, physical therapist and founder of Tone and Tighten.

How long does it take to recover from a pulled muscle?

Take a few days to recover from the pulled muscle before resuming the activity that caused it.

What is a pulled muscle?

A pulled or strained muscle is one that has been overstretched due to physical activity, resulting in swelling and pain. Pulled muscles are common injuries that can usually be effectively treated at home. Learn how to care for your pulled muscle and decide when medical intervention is necessary. Steps.

How to stop a muscle tear?

1. Rest the muscle. When you strain a muscle, stop doing the activity that caused it to be strained. Pulled muscles are actually rips in muscle fibers, and further exertion could cause the tear to grow larger and lead to a serious injury. Let the amount of pain you feel be your guide.

What does it mean when you pull a muscle?

You may think you pulled a muscle during a physical activity, but if you experience these other symptoms at the same time, make an appointment to see a doctor: Bruising. Swelling. Signs of infection, like itchiness and red, raised skin.

Can you drink water when you are thirsty?

Don't wait until you feel thirsty to drink water, as you're already getting dehydrated by the time you feel thirsty. If you exercise a lot, make sure you're drinking more water. You might also drink sports drinks, since low electrolytes can also increase your risk of pulling a muscle.

How to get rid of a sore muscle?

2. Ice the muscle. Icing the area reduces swelling and helps ease the pain. Fill a large food storage bag with ice cubes. Wrap it in a thin towel, to protect your skin from getting damaged by direct ice. Hold the ice pack to your sore area for 20 minutes at a time 4 to 8 times a day until the swelling has gone down.

What does it mean when your muscles are pulled?

Warm up. Pulled muscles happen when your muscles get overstrained, which can often occur as a result of exerting yourself before you've properly warmed up. Take the time to stretch and get your muscles warmed up before you participate in a physical activity.

How to treat a pulled muscle?

Other pulled muscle treatment methods include: 1 Keep the strained muscle in a stretched position, but don’t do extensive stretching routines 2 When the swelling dies down, heat can be applied to relax the muscle 3 Take nonsteroidal anti-inflammatory drugs (e.g. ibuprofen) if cleared by your doctor to do so 4 Protecting the area using a splint, wrap or other tools to avoid further injury

How to recover from a muscle pull?

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 10-minute intervals as often as necessary .

Why is stretching important for calf muscles?

Those with shortened, tight calf muscles are extra susceptible to injury (i.e. people who wear heels, runners, cyclists), which is why stretching is so important. After resting, icing, compressing and elevating, the pain should start to subside.

What does it feel like to pull a muscle?

When you pull a muscle, you’ll notice immediate pain, often coming after you feel a sensation similar to a spasm or as if you stretched a resistance band very quickly then released it. Other muscle strain symptoms include: Muscle spasm. Swelling.

How long does a sprain last?

Weakness in that area of the body, especially around the joint. If the pain lasts for more than 24 hours, call your doctor to make sure you’re not suffering from a sprain or tear — both of which may require more extensive treatment like a brace or splint.

What muscle group is the thigh?

The thigh comprises major muscle groups including the quadriceps in the front, hamstrings in the back and adductors on the inside of the thigh. The quadriceps and hamstrings work together to help straighten and bend the leg at the knee, while the adductors keep the legs pulling towards the center.

What to do if you pull a muscle in your leg?

If you pull a thigh muscle, rest, ice, compress and elevate your leg. In this case, it’s also the one time we’ll advise taking the escalator or elevator instead of the stairs to prevent added strain on those muscles.

What to check for in a physical exam?

Diagnosis. During the physical exam, your doctor will check for swelling and points of tenderness. The location and intensity of your pain can help determine the extent and nature of the damage.

How to stop swelling in a swollen ear?

Use an ice pack or slush bath of ice and water for 15 to 20 minutes each time and repeat every two to three hours while you're awake for the first few days after the injury. Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops.

How to write a medical list?

You may want to write a list that includes: 1 Detailed descriptions of your symptoms 2 Information about medical problems you've had 3 Information about the medical problems of your parents or siblings 4 All the medications and dietary supplements you take 5 Questions you want to ask the doctor

How to treat a pulled back muscle?

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 15-20 minutes as soon as the injury occurs. Take a break of at least 20 minutes between each ...

What is a pulled muscle?

A pulled muscle is the common term for a strained muscle. 2 A strain is a muscle or tendon injury that happens when the tissue stretches or tears. When a ligament stretches or tears, it’s called a sprain. Back pain, often due to a pulled muscle, is one of the most common issues health professionals treat.

How long does it take for a pulled muscle to heal?

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. 1. A pulled muscle is the common term ...

What is the pain in the lower back?

Aching and stiffness in lower back muscles. Pain that worsens with movement. Pain that radiates to the hips and legs. Limited range of motion. Muscle spasms in lower back area. Pain when sitting, standing, or walking.

How to treat a swollen ear?

Apply a cold pack for 15-20 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.

What causes a pulled muscle in the back?

Causes and Diagnosis of a Pulled Back Muscle. Trauma, stress, and tension may all cause strains and sprains. Some of the most common causes include: Falling, especially if you hit the ground hard or fall in an awkward position. Repetitive movements that stress and irritate the back muscles. Unsafe lifting, lifting while twisting, ...

How to heal a swollen thigh?

Stretch. 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.

How to Tell if You Have a Pulled Muscle

Muscular injuries are graded on a scale from 1-to-3. A grade 1 signifies mild damage to a small number of fibers, usually less than 5% of the total mass. A grade 3 is a complete rupture of the muscles, possibly including the muscle or associated tendons being pulled from the bone.

Treating a Pulled Muscle

Treatment for a pulled muscle will depend on the severity of the injury. Ideally, you can treat yourself with minimal need for medical intervention.

Preventing Future Injuries

Preventing injuries can sometimes be easier said than done, as it’s not always obvious to us how we risk harm. Most people might not associate their neck pain with their morning run, for instance. However, there are some habits that you can practice to help mitigate your risks.

When to Seek Physical Therapy

Most muscle strains are minor, and knowing how to tell if you have pulled a muscle will help you to prevent further injury.

How to treat a torn hamstring?

Treatment of a torn hamstring is usually determined by the severity of the injury. Resting a pulled hamstring is the key to successful treatment. As a general guide, if you have a hamstring strain, you can do activities that do not aggravate your recent injury.

How to heal hamstrings?

Rest. Allowing time for the muscle to rest is the first step in the treatment of most hamstring injuries. Rest allows the swelling to subside and inflammation to settle down. In order to sufficiently rest the muscle, sometimes crutches are needed to relieve the stress of the muscle. 2 .

What causes a hamstring to tear?

A hamstring strain occurs when the muscle fibers of the hamstring muscle in the back of the thigh are stretched too far. This can cause tearing of the muscle fibers. Once the injury has been diagnosed, treatment should begin. Treatment of a torn hamstring is usually determined by the severity of the injury. Resting a pulled hamstring is the key ...

Who is Jonathan Cluett?

Jonathan Cluett, MD, is board-certified in orthopedic surgery. He served as assistant team physician to Chivas USA (Major League Soccer) and the United States men's and women's national soccer teams.

How can physical therapy help athletes?

Physical therapy can help guide an athlete with appropriate treatment. Many people find relief with modalities such as ultrasound, electrical stimulation, and therapeutic massage. 4  Most athletes should begin therapeutic exercise as soon as possible.

Is it necessary to have surgery on a hamstring?

Surgical treatment is rarely necessary for the treatment of a hamstring injury. When the injury occurs within the central part of the muscle, it is almost always best to treat these injuries non-surgically. In some situations when the muscle attachment to the bone is pulled off, surgery may be necessary to reattach the muscle to its proper location. 2 

Is stretching painful?

Stretching should be gentle and not painful. Often a session or two with physical therapy can help an athlete develop a proper stretching program. As healing progresses, the intensity of stretching can also progress, but should never be painful. 3 .