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How to Help a Pulled Muscle

how to help a pulled muscle

We will go over efficient strategies to treat a pulled muscle. A pulled muscle sometimes referred to as a muscular strain, can happen for a number of causes and can be uncomfortable and restrict movement. We’ll discuss what to do right away if you strain a muscle and ways to heal including gentle stretching and slow movement reintegration. Individuals can successfully treat and recover from a strained muscle while lowering the chance of recurrence by heeding the recommendations offered below.

Understanding Pulled Muscles

It is essential to comprehend this common injury well in order to manage and prevent pulled muscles. A pulled muscle, commonly referred to as a muscular strain, can happen as a result of exercise or regular motions.

Our ability to move our body is made possible by the fibers that make up our muscles. These fibers have the potential to stretch and rip under the influence of excessive force or quick motions, leading to a pulled muscle.

The degree of pulled muscles can vary from minor to severe, depending on the extent of the injury. Mild strains cause minimal pain and have little effect on movement because only a small number of muscle fibers are stretched or damaged. More muscle fibers are affected by moderate strains, which result in obvious pain, edema, and mobility limitations. A complete tear or rupture of the muscle fibers results in a severe strain, which produces excruciating pain, major swelling, and a significant loss of function.

For a correct diagnosis and course of treatment, it’s crucial to get medical attention if you think you may have strained a muscle. A medical expert can assess the damage and make suitable therapy recommendations.

Immediate Response to a Pulled Muscle

It’s crucial to act quickly to treat a strained muscle in order to lessen pain, and swelling, and improve recovery. These are some actions you can do as a start:

  • Rest: Put an end to the activity that strained the muscle and abstain from any motions or activities that would further tax it. This will stop further harm from occurring and enable the muscle to start recovering.
  • Ice: During the first 24-48 hours, use an ice pack or cold compress on the damaged area for roughly 15-20 minutes each time. The chilly temperature relieves pain by constricting blood vessels, lowering inflammation, and numbing the area. Keep in mind to cover the ice pack with a cloth or towel to prevent direct contact with your skin.
  • Compression: To gently press on the affected muscle, use a compression bandage or wrap. Reducing fluid accumulation in the surrounding tissues reduces edema. Make sure the compression is not too tight since this could impede blood flow.
  • Elevation: Whenever you can, elevate the hurt limb or area above the level of your heart. Enabling extra fluid to escape from the area, reduces swelling.
  • Pain relief: Nonsteroidal anti-inflammatory medicines (NSAIDs), such as ibuprofen or acetaminophen, are available over the counter and can help manage pain and inflammation. If you have any questions or pre-existing medical conditions, talk to a doctor before taking the prescribed dose.

It’s important to keep in mind that the goals of these quick fixes are to encourage initial healing and offer temporary respite. It is advised to seek medical attention, especially if the discomfort lasts, the swelling gets worse, or there are any indications of serious injuries, such as excruciating pain, deformity, or trouble moving the injured area.

Assisting Recovery with a Massage Gun

A massage cannon is a portable device that targets and stimulates muscles using percussive therapy. It can be a helpful tool to speed up a torn muscle’s recuperation. Here are some crucial considerations for using a massage gun:

  • Select the appropriate attachment and pressure: Massage guns typically come with a variety of attachments, such as flat discs or round balls, each of which is intended to treat a particular location or class of muscles. Begin with a gentler attachment and a lower intensity setting, and then progressively increase as tolerated. Do not use high-intensity or excessive pressure directly on the damaged area.
  • Target the muscles around: When utilizing a massage gun to treat a pulled muscle, pay attention to the muscles nearby as well. This can facilitate stress relief, improved blood flow, and total muscle healing.
  • Use short, deliberate strokes: Move the massager slowly, being mindful of your influence over it. Spend between 30 and 60 seconds softly sliding the pistol along the muscle fibers for each muscle group. To avoid discomfort or potential bruising, avoid remaining still for an extended period of time.
  • Combine with other recovery approaches: While a massage gun can be therapeutic, it is frequently most successful when used in combination with other recovery techniques. Take some time for ice therapy, compression, elevation, simple stretching exercises, and any other therapies suggested by a medical expert may be among them.

Never substitute a massager for qualified medical attention. It is intended to speed up healing and temporarily ease muscle tension. It is critical to get additional assessment and advice from a licensed healthcare expert if your symptoms intensify or continue to persist.

Rehabilitation Phase

how to help muscle strain

For a strained muscle to heal and regain its strength, flexibility, and functioning, rehabilitation is essential. Here are some crucial considerations for this stage:

  • Gradual progression: Start the recovery process with easy workouts that emphasize flexibility and range of motion. Gradually go to increasingly difficult exercises that require strengthening and stability as the injured muscle begins to recover and becomes less uncomfortable.
  • Advice on physical therapy: Take into account working with a physical therapist who can design a customized rehabilitation program catered to your unique needs and injury. Throughout the rehabilitation period, they may keep track of your progress, provide hands-on treatments, and direct you through the proper exercises.
  • Exercises for stretching: Include frequent stretching in your recovery regimen. Stretch not only the affected muscle but also the muscles nearby and the surrounding areas. Stretching that is regulated and gentle can increase flexibility, stop muscular imbalances, and lessen the chance of future injuries.
  • Activities for strengthening: Incorporate strength-training activities to help the injured muscle and the muscles that support it regain their strength. Start with bodyweight exercises with low resistance, then progressively increase the difficulty as tolerated. To improve general muscle function, do both eccentric (muscle lengthening) and concentric (muscle shortening) workouts.
  • Exercises to improve balance and proprioception: Include exercises to improve balance and proprioception. These exercises lower the chance of re-injury by enhancing balance, stability, and neuromuscular control. Exercises using a single-leg stance, balancing board work, and stability ball work are a few examples.
  • Gradual return to activity: Reintroduce previously injured muscle-related activities as you advance through the recovery phase and your muscle strength and flexibility improve. Start with low-impact exercises and progressively increase the duration and intensity. Avoid overexertion and pushing too hard too soon by paying attention to your body.


Muscle Strains Why Do They Happen & What You Can Do!

Emily Brook

Emily Brook

Hi, I'm Emily, a Health and Fitness Specialist with FivaliFitness. With years of experience in the fitness industry as a certified personal trainer, I am passionate about helping individuals achieve their health and fitness goals.

Whether you're new to fitness or an experienced athlete, our products and resources are designed to support and enhance your fitness journey. So, if you have any questions, don't hesitate to reach out to me at any time!

The information provided in articles written by Fivali is intended for educational and reference purposes only. The content on this website ( is not intended to diagnose, treat, cure, or prevent any disease. We do not recommend self-diagnosis or self-treatment based on the information provided in our articles. Always consult a qualified healthcare professional if you have any concerns about your health or well-being.
If you are experiencing any symptoms or discomfort, we strongly encourage you to seek medical attention from a qualified healthcare professional. Only a licensed healthcare practitioner can provide an accurate diagnosis and appropriate treatment plan tailored to your individual needs.

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