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What to Do When You Pull a Muscle

what to do when you pull a muscle

When you pull a muscle, proper care and healing are essential. An outline of what a muscle strain is and its typical causes is given in this article. It offers preliminary care. The advantages of employing a massage gun for muscle healing are also highlighted in this article. Readers can learn more about muscle tension by reading this article.

Understanding a Pulled Muscle

An injury to the muscles and surrounding tissues is referred to as a pulled muscle, often known as a muscle strain. It often happens when a muscle is utilized abruptly or in an unusual way, or when excessive force is given to it.

Depending on the severity, muscle strains are categorized into distinct grades:

  • Grade 1 Strain: This is a little strain in which only a few muscle fibers get torn or hurt. Minimal discomfort, mild edema, and little to no loss of strength or movement are possible effects.
  • Grade 2 Strain: A moderate strain results in more fibers being ripped than usual. Moderate pain, obvious swelling, and some loss of strength and mobility are frequent outcomes. There may occasionally be bruising surrounding the injured area.
  • Grade 3 Strain: The total rupture or tear of the muscle characterizes this grade of muscular strain, which is the most severe. It results in excruciating pain, substantial loss of strength, significant edema, and restricted mobility. Where the muscle has torn, there may occasionally be a noticeable deformity or gap apparent.

Traditional Treatment Methods

what to do for a pulled muscle

The following are traditional methods of treating muscle injuries:

  • Rest: It’s important to give the injured muscle time to recover while avoiding any strenuous activity that can exacerbate the injury. The muscle can recuperate by taking a break.
  • Ice: Putting ice on the wounded region might help to numb discomfort and reduce swelling. You can gently massage ice packs or cold compresses into the affected muscle for a few minutes at a time throughout the day.
  • Compression: Support for the injured muscle can be provided by applying compression treatments, such as using an elastic bandage or compression sleeve. Compression gives the wounded area stability and reduces edema. Make sure the compression is not too tight since this could hinder blood flow.
  • Elevation: To reduce swelling, elevate the affected muscle above the level of the heart. To accomplish this, raise the afflicted limb on pillows or cushions. Elevating the damaged area promotes normal fluid evacuation and lessens excessive edema.

These conventional therapies are frequently applied to muscle injuries and can hasten the healing process. However, it is always recommended to speak with a medical expert for a precise diagnosis and individualized treatment plan.

Massage Gun for Muscle Pulls

what to do if you pull a muscle

A massage gun is a handheld device that delivers deep tissue massage using quick, frequent pulses. Typically, it has an oscillating motorized head that applies concentrated pressure on certain body parts.

Following are some guidelines to remember when using a powerful handheld massager safely:

  • Read the instruction manual: Read the directions and suggestions provided by the manufacturer. Different models could have unique usage instructions and safety considerations.
  • Begin with a low intensity: While using a massage gun for your initial time, start with the slowest setting. Raise the intensity little by little as your body gets used to it.
  • Avoid bony areas: Massage guns are intended to target muscles and soft tissues. Do not apply them directly to joints, bony areas, or any locations that have recently undergone surgery or damage.
  • Use it on big muscles: Concentrate on big muscles like the thighs, calves, back, and shoulders. Allow the vibrations to permeate deeply into the muscle tissue by moving the massager slowly.
  • Don’t use too much pressure: let the massage gun do the work. Do not exert excessive pressure on the muscles as this may result in pain or bruises. Allow the weight and vibration of the gun to exert the required pressure.
  • Limit massage gun usage time: It is recommended that you use a massage gun for no more than 15 minutes per muscle area. Long-term use may cause the muscles to become overstimulated and painful.

Recovery and Rehabilitation

Following an injury or during a time of physical activity, recovery, and rehabilitation can comprise several crucial components. Here are some significant elements:

  • Gradual return to exercise: After an accident or a time of rest, it’s important to gradually raise your level of activity. This strategy gives your body time to adapt and mend while helping to prevent additional damage.
  • Stretching and strengthening activities: Stretching increases the range of motion and flexibility, and strengthening exercises focus on a particular muscle or group of muscles to recover strength and stability. Physical therapists or other medical specialists frequently recommend these workouts.
  • Support for physical therapy: A personalized treatment plan for physical therapy is created to take into account your unique needs and objectives. To assist in your recovery and rehabilitation process, a physical therapist can lead you through exercises, manual therapies, and other techniques.


How to recover from a pulled muscle – Piedmont Healthcare

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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