how to rehab 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?

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 …

What is the best medicine for pulled muscle?

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 should I do for a pulled 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 10-minute intervals as often as necessary.

Will a heating pad help a pulled back muscle?

Oct 12, 2016 · Next day, 45 x 25, 55 x 25, 65 x 25, each for a set of 1. Continue adding weight every day, increasing as much as you can tolerate each workout. It will hurt, and it’s supposed to hurt, but you should be able to tell the difference between rehab pain and re-injury. If you can’t, you will figure it out soon enough.

What is pulled muscle?

Jason DelCollo, DO, is board-certified in family medicine and on the faculty of Philadelphia College of Osteopathic Medicine. A muscle strain, also called a pulled muscle, occurs when a muscle is stretched too far, and microscopic tears occur within the muscle fibers.

How to heal muscle strain?

Most muscle strain injuries will heal with simple treatment steps, but performing the right steps, at the right time, can be critical to ensuring the fastest possible recovery. As with many injuries, there is a balance between doing too much, or too little, early after the injury.

What are the symptoms of muscle strain?

The usual symptoms of this type of injury include pain, spasm of the muscle, swelling, bruising, and limited mobility. Often an athlete will feel a sudden grabbing or tearing sensation in the muscle, and then be unable to continue their activities. Muscle strain injuries are graded by severity: 1 .

How does temperature affect muscle stiffness?

Laboratory studies have shown that temperature can influence the stiffness of a muscle. 4  By keeping the body and muscles warm, the muscle is less likely to sustain a strain type of injury.

Why is it important to use caution when a muscle is fatigued?

6 . Athletes should use caution, especially as they become fatigued, as the muscle becomes more susceptible to strain injuries.

What is the best way to prevent muscle strain?

Gentle Stretching. Stretching and strengthening are useful in the treatment and prevention of muscle strain injuries. Muscles that are stronger and more flexible are less likely to be injured.

How long should you ice a muscle pull?

Ice applications can be done frequently, but should not be done for more than 15 minutes at a time. 3 . How to Ice an Injury the Right Way.

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 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 prevent pulling muscle?

Do strength training. Incorporating weightlifting and other strength training into your exercise routine can help prevent the chance that you'll pull a muscle during an activity. Use free weights at home or work out in the weight room at the gym to build a solid, strong core and keep your muscles limber. ...

How long after a bicep tear can you get a massage?

Go for a deep massage in order to reduce muscle spasms, but not before 48 hours after the injury. Thanks! Helpful 0 Not Helpful 0. Make sure you haven't experienced a more severe injury, like a bicep tear, and see a doctor if you experience prolonged pain from what you thought was a pulled muscle.

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.

How to treat a pulled muscle?

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. "Pain medications like over-the-counter anti-inflammatory drugs may not be your friend here," Hamilton says. "By interfering with the normal inflammatory process—an important part of healing—pain medications may interfere with the cascade of events needed to jump-start tissue regeneration and repair." If you do take pain meds, make sure to follow the bottle's directions. If they say to take two, don't go ahead and take three.

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.

How long after pulling muscle can you roll it?

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. 5. See a doctor.

Can exercisers treat pulled muscle?

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.S.C.S., a clinical exercise physiologist with Running Strong in Atlanta. Bad idea.

Does massaging hurt?

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 .)

Can you change diet after a hamstring injury?

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.

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 .

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 muscles are strained when jumping?

It’s worth being aware that your rectus femoris hip flexor — which is the fourth important muscle of the quadriceps — can become easily strained when executing plyometric activities, such as jumping or sprinting. If you pull a thigh muscle, rest, ice, compress and elevate your leg.

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 muscles are pulled in the arm?

Treating a pulled muscle in arm or shoulder. It’s possible to pull arm and shoulder muscles like the deltoids, biceps and triceps. These muscle strains can occur during sports, when you try to catch yourself from falling, or when you lift something like a heavy box or child. To identify which arm muscle you pulled, gently move your arm around.

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

When in the moment, a pulled muscle can be quite painful, but the pain or discomfort should subside in about 24 hours. ...

The Starr Rehab Protocol

Fortunately, we Starting Strength coaches know an extraordinary method that will rehab torn muscle bellies in a very short time. We call it the “Starr Rehab Protocol,” named after the greatest strength coach who ever lived, the late Bill Starr.

Why and How the Starr Rehab Protocol Works

When a muscle belly is torn (the term “muscle strain” is actually a small muscle tear), the fibers of the muscle tissue literally are torn in half and frayed. The body immediately begins an inflammatory response and sends blood flow to the area to begin the healing process.

Important Notes on the Starr Rehab Protocol

So what sort of injury does the Starr Rehab Protocol work best on? Very simply, we’ve seen that it works best for muscle belly injuries — things like strains and torn muscle bellies themselves. It has been our experience that it also works quite well with back injuries associated with disc problems (herniation, facet joint issues, sciatica, etc.).

My Own Experience

I have successfully used the Starr Protocol to rehab a badly torn right pec (3 years ago), a torn lat, a torn bicep muscle belly, a torn adductor (left groin), and my current rehab on my left pec.

Watch the Video

Matt Reynolds is a competitive powerlifter and strongman. He’s a Starting Strength coach as well. Matt offers online coaching at his site: ReynoldsStrong. com. (Note: Brett is currently a client of Matt’s and is seeing some nice gains to his lifts with his coaching and programming!)

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.

What to do after a muscle strain?

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. Stretch.

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 get rid of lower back strain?

For strains in lower back muscles, treatment might also include light, low-impact exercise to help maintain range of motion and build muscle strength. 3 Walking, cycling, and swimming are some good options for staying active while recovering from lower back muscle strains.

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

Recovery after surgery can take up to six months. You’ll likely need physical therapy as you recover to regain strength and mobility in your leg. Once you’ve had a pulled calf muscle, you have a higher risk for future strains in that area.

What is pulled calf muscle?

What is a pulled calf muscle? A pulled calf muscle, or a calf muscle strain, occurs when the muscles in your calf — the soleus and gastrocnemius — get overstretched. The calf muscles are in your lower leg behind your shin bone and extend from the base of your thigh down to your heel. They help you flex and bend your foot, ankle and knee.

How to prevent calf muscle pull?

You can reduce your risk of a pulled calf muscle by: Keeping your calf muscles strong and conditioned. Stretching routinely. Not pushing through pain. Resting and recovering between workouts. Using proper technique when playing sports. Warming up and stretching your calf muscles before physical activity.

What does it mean when your calf is pulled?

A note from Cleveland Clinic. A pulled calf muscle happens when you overstretch the muscles in the back of your lower leg. It’s a common injury with athletes that do a lot of stop-and-go movements, but it can also affect older, active individuals. Most calf strains heal with rest, ice, compression and elevation.

What age group is most likely to pull calf muscles?

Other risk factors for pulled calf muscles include: Age: People over 40 may be more likely to get strains during physical activity. Sex: Some studies suggest that men are more likely to get calf muscle injuries.

Why do I have calf strains?

Calf muscle strains usually occur when someone suddenly moves or overstretches their calf after standing still. Quick pivots, jumps or abrupt stops can cause strains. This injury is especially common when your toes get forced upward (toward your body) and your ankle pulls your calf muscles down too quickly.

How many lower limb injuries are caused by calf strains?

One study estimated that calf strains make up about 1.3% of all lower limb injuries in runners. Another study of soccer players identified gastrocnemius strains as making up 12% of all muscle injuries.