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What Do You Do for a Pulled Muscle?

what do you do for a pulled muscle

An uncomfortable and painful injury is a pulled muscle. A summary of what to do if you pull a muscle can be found in this article. It addresses the signs and symptoms, first care, pain relief, and recovery. By taking the recommended actions, you can manage a torn muscle and encourage a quick recovery.


It’s essential to identify the signs of a pulled muscle in order to make the right diagnosis and treatment plan. The following are some typical signs to watch out for:

  • Soreness and discomfort: A strained muscle frequently produces either dull or severe pain in the afflicted area. Physical exercise or movement may make the pain worse.
  • Inflammation and swelling: The injured muscle may feel painful to the touch and appear swollen. The area around the afflicted area may get heated and red due to inflammation.
  • Limited range of motion: It could be difficult for you to fully extend the muscle or joint. Inflammation and stiffness can limit the range of motion.
  • Muscle spasms: A strained muscle may occasionally result in spasms, which are uncontrollably painful contractions of the muscles.

It’s crucial to remember that the severity of these symptoms might change according to how severe the muscular strain is. It’s best to get medical help if you think you may have a torn muscle so that you can get a correct diagnosis and treatment.

Initial treatment

It’s critical to treat a torn muscle right away in order to encourage recovery and prevent more harm. You can start treating yourself with the following measures:

  • Rest and prevent future strain: To prevent further injury, let the injured muscle enough time to rest. Stay away from motions or activities that make the discomfort worse or strain the muscle.
  • Ice therapy: For the first 24 to 48 hours, use an ice pack or cold compress on the wounded area for 15-20 minutes every two to three hours. This lessens pain, swelling, and inflammation. Do not forget to cover the ice pack with a cloth to prevent ice burns to your skin.
  • Compression: Apply light pressure to the affected muscle using an elastic wrap or compression bandage. This gives the affected area support and aids in the reduction of edema. Make sure the compression is not too tight because this could impede blood flow.
  • Elevation: If at all feasible, raise the affected muscle above the level of your heart. This encourages fluid to escape from the area, which helps relieve swelling.

It is possible to reduce pain, eliminate swelling, and expedite the healing process by adhering to these basic therapy protocols. For additional assessment and advice, you should consult a doctor if the pain continues or gets worse.

Pain Management

A torn muscle can be treated with pain using any of the following methods:

  • Over-the-counter painkillers: To relieve pain and reduce inflammation, take acetaminophen or nonsteroidal anti-inflammatory drugs (NSAIDs).
  • Topical ointments or creams: Use menthol, camphor, or capsaicin-containing products to temporarily relieve pain and divert attention from it.
  • Heat therapy: To relax the muscles and increase blood flow, apply heat to the affected area with a heating pad, warm towel, or warm bath or shower.

Keep in mind that these techniques only provide short-term comfort, so they should be combined with rest, rehabilitation, and, if necessary, professional assistance.


Gentle Stretching

Stretching gently will help to enhance the range of motion and flexibility in the harmed muscle. Start out with easy stretches and work your way up to more strenuous ones. Take care to avoid hurting yourself or overstretching.

Massage Therapy with Massage Guns

Use an electric massage gun to assist relax and alleviate tension in the muscles surrounding the strained muscle. By using a massage gun’s percussion therapy, you can accelerate recovery, lessen muscular stiffness, and improve blood flow. For many minutes at a time, gently apply the massager to the afflicted area while it is on a low setting.

Physical Therapy

For professional athletes or in more severe cases, physical treatment could be advised. To help with healing and strength restoration, a physical therapist will create a personalized rehabilitation program that incorporates manual therapy, targeted exercises, and other methods.

Gradual Return to Normal Activities

Gradually resume regular activities after the muscle heals and you possess the level you want of strength and flexibility. Begin with low-impact workouts and gradually increase the time and intensity. Pay attention to your body’s signals and cease if you feel pain or discomfort.

Prevention of Future Pulled Muscles

The following steps are easily assumed to prevent pulled muscles in the future:

  • Stretching and warm-up: To improve blood flow and get the muscles ready for exercise, warm up properly before doing any physical activity. Dynamic stretching should be done thereafter to increase flexibility and lower the chance of muscular injuries.
  • Frequent strength training: To increase muscle strength and endurance, include strength training activities into your regimen on a frequent basis.
  • Proper body mechanics and posture: Keep your posture straight when you work out and go about your everyday business. To prevent undue pressure on your muscles, use good body mechanics, such as lifting something using your legs rather than your back.


Muscle Strain: Prevention and Treatment – YouTube

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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