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What to Do for Pulled Muscles

what to do for pulled muscles

Look at the causes, signs, and suggested treatments for pulled muscles. A muscular strain, commonly referred to as a pulled muscle, can happen anywhere on the body, including the legs. It’s crucial to know how to spot a pulled muscle and what to do to speed up recovery and stop future damage. Maintain a healthy workout regimen and use injury prevention methods to take action to stop further muscle sprains.


When the muscular fibers are either overstretched or ruptured, pulled muscles, also known as muscle strains, result. There are many causes of pulled muscles, including:

  • Overexertion: Excessive exercise or quick, forceful motions can cause muscle strains. Realizing one’s physical limitations and not going over them is crucial.
  • Lack of Warm-Up: Skipping a full warm-up before physical activity considerably raises the risk of muscular strains. A proper warm-up routine lowers the risk of injury while helping to get the muscles ready for activity.
  • Muscle imbalances: People who have weak or unequal muscles are more likely to suffer from muscle sprains. Strains can be avoided by addressing these imbalances with specific exercises.
  • Fatigue: Muscles that are worn out and exhausted are more likely to sustain an injury because they may lack the stamina and strength to withstand the demands made on them.
  • Poor flexibility: Muscles might be put under greater strain during movement due to a lack of flexibility, which increases the risk of injury.
  • Age: Our muscles may become less flexible and more vulnerable to damage as we get older.
  • Previous injuries: If you’ve previously suffered from a muscular injury, you’re more likely to do it again.


Understanding the signs of a pulled muscle is crucial for getting the right care and avoiding further harm. The following are some typical signs to watch out for:

  • Localized pain and tenderness may be present in the muscle that is injured. Depending on the severity of the damage, the pain might be minimal or severe.
  • Swelling and bruising: The wounded area may experience swelling and bruising. Blood vessels break as a result of the muscle strain or tear, causing this.
  • Limited range of motion: A strained muscle may prevent you from fully moving the body portion that is injured. You might have stiffness or trouble making certain movements.
  • Muscle weakness: The damaged muscle may appear to be losing strength or power. Activities that call on the use of that muscle may become difficult as a result.
  • Muscle spasms: In some circumstances, the pulled muscle may experience muscle spasms or involuntary contractions. This might lead to more suffering and discomfort.
  • A palpable knot or lump in the muscle: In more serious circumstances, you might feel a knot or bump in the muscle, signifying a substantial tear or strain.

It’s important to remember that depending on the extent of the injury, symptom severity can change. If required, seek medical attention.

Treatment for Pulled Muscles

The following measures should be followed for optimal treatment and rehabilitation if you think you have a pulled muscle:

  • Rest: Avoid any activities that make the discomfort or strain in the injured muscle worse so it has time to heal.
  • Ice: For the first 48 hours, place an ice pack wrapped in a cloth on the damaged area and leave it there for 15-20 minutes every hour or two. This lessens pain and edema.
  • Compression: To support the injured muscle and reduce swelling, wrap it in an elastic bandage. Avoid wrapping it too tightly.
  • Elevation: Increasing the height of the damaged limb or area also helps to minimize edema. When it’s sleeping, raise it with pillows.
  • Pain management: Over-the-counter painkillers such as acetaminophen or ibuprofen can help control pain and inflammation. Follow the dosing instructions.
  • Physical therapy: Consult a physical therapist if the strain is severe or if you’re unsure of how to heal effectively. They can lead you through particular workouts to help the affected muscle recover.
  • Gradual Return to Activity: Reintroduce physical activity gradually after the discomfort has subsided and you have regained your strength and flexibility. Start with low-impact activities and moderate stretching.
  • Prevention: Maintain a regular stretching and strengthening practice, warm up before exercise, and ensure appropriate form while engaging in physical activity to avoid recurring muscle strains.

Massage Gun

A massage gun can be an effective tool for alleviating muscle tension and improving recovery in strained muscles. Massage guns, often known as percussive therapy devices, operate on a percussive or vibration therapy premise. A massage gun’s essential components are a motor, an oscillating attachment, and a power supply.

When utilizing a massage gun to treat a pulled muscle, wait for the acute phase to pass before beginning with lower-intensity settings. To relieve tension and promote blood flow, use soft, circular strokes on the surrounding muscles. For optimal recuperation, pay attention to your body’s response, modify the intensity as needed, and mix it with other therapies such as stretching and rest.


How to treat a muscle strain or tear | How to heal an injury fast

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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