how to repair a pulled muscle

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

Typically, discomfort from a pulled muscle will last between three to six weeks. On the other hand, recovery for more severe muscle strains can take several months.

Do pulled muscles heal on their own?

Most people can recover by resting their muscle and using at-home treatments like ice and over-the-counter medicine. If you're feeling pain for a few weeks after your injury or have severe symptoms, see your healthcare provider.

How do you know if you've pulled a muscle?

Symptoms of a pulled muscle include:Bruising, swelling or redness at the injury site.Difficulty using the affected muscle.Muscle weakness.Sudden pain when using the affected muscle.Pain when the muscle is at rest.

Should you stretch a pulled muscle?

While it may seem counterintuitive, stretching a strained muscle only makes it worse. Your best bet involves avoiding any movement that agitates the affected area and continue to rest until the pain subsides. Light stretching can assist with a minor strain, but only if incorporated a few days after the injury occurred.

What are 3 symptoms of a muscle strain?

SymptomsPain or tenderness.Redness or bruising.Limited motion.Muscle spasms.Swelling.Muscle weakness.

Is heat good for a pulled muscle?

A pulled muscle should first be treated using the R.I.C.E. method. During the first 72 hours, heat should be avoided to prevent increased swelling and inflammation. After about 72 hours, heat can be incorporated into treatment to increase blood flow and aid the overall healing process.

Is it better to rest or exercise a pulled muscle?

For mild and moderate muscle strains, you should rest your muscles for about 2 days. If you have a severe muscle strain, you should rest for 10 to 14 days. You may need to use crutches to walk if your muscle strain is in your legs or lower body.

When should I be worried about a pulled muscle?

But if you've had muscle pain for more than a week, have experienced an acute episode of pain when performing a task, you experience numbness, bruising or swelling at the injury site or you can't fully move your legs or arms, don't hesitate to see a doctor.

Should you massage a pulled muscle?

As is the case for muscle and tendon strains, deep tissue massage to the injury itself is contraindicated in the acute stage of any sprain. However, massage for your injury in the surrounding musculature can aid in reducing inflammation and speed up the recovery process.

What is the difference between a pulled muscle and a torn muscle?

A muscle strain is an injury that occurs when a muscle or a tendon is overstretched. A muscle tear is when a muscle or a tendon is overstretched and it tears. Is a muscle strain is not the same thing as a muscle tear.

How do you heal a pulled muscle naturally?

Muscle Strain Treatment Self-Care at HomeProtect the strained muscle from further injury.Rest the strained muscle. ... Ice the muscle area (20 minutes every hour while awake). ... Compression can be gently applied with an Ace or other elastic bandage, which can both provide support and decrease swelling.More items...•

How does a torn muscle feel?

Symptoms of Torn Muscles Expect pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the strain, you may find it difficult to move the area, if at all. You may note swelling as well as bruising and discoloration accompanied by a “knotted up” feeling or stiffness.

How do you heal a pulled muscle naturally?

Muscle Strain Treatment Self-Care at HomeProtect the strained muscle from further injury.Rest the strained muscle. ... Ice the muscle area (20 minutes every hour while awake). ... Compression can be gently applied with an Ace or other elastic bandage, which can both provide support and decrease swelling.More items...•

What is the fastest way to heal a pulled back muscle?

Treating a Pulled Back Muscle in 8 StepsApply cold. Cold helps reduce inflammation, which is the primary source of pain in the first few days. ... Use compression. ... Rest. ... Stretch. ... Pain medication. ... Perform strength exercises. ... Get a massage. ... Apply heat.

When should I go to the doctor for muscle pain?

But if you've had muscle pain for more than a week, have experienced an acute episode of pain when performing a task, you experience numbness, bruising or swelling at the injury site or you can't fully move your legs or arms, don't hesitate to see a doctor.

How to relieve pain from a pulled muscle?

Put a heat pad on the pulled muscle to relieve pain.

What is the treatment for a pulled muscle?

In rare cases, a pulled muscle requires physical therapy or surgical care.

How to treat a pulled muscle in the arm?

Compress the area. Wrapping the site of the pulled muscle can reduce inflammation and provide support to prevent further injury. Use an ace bandage to loosely wrap your arm or leg.

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.

How to help muscle pain?

Try hot/cold balms to ease muscle pain. They don't reduce swelling, but they make the area feel better.

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 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 does it take to recover from a splint?

Rest is recommended for the early recovery phase, lasting one to five days depending on the severity of the injury. Immobilization is not usually necessary and can be potentially harmful. 2 Immobilization in a splint or cast should be carefully supervised by your healthcare provider, as this can lead to stiffness of the muscle.

How to recover from a muscle pull?

The first step with any muscle strain (and most musculoskeletal injuries in general) is to rest it . This may require taking a few days off work or away from the team, but muscles recover quicker if they are given the appropriate time to rest. If your muscle pull takes longer than a few weeks to recover, then either a significant proportion of the muscle fibers are torn or there's involvement of a related joint and ligaments.

What is a muscle pull?

This article has been viewed 1,114,635 times. Muscle strains, also called pulls, occur when the small fibers within a muscle are stretched beyond their limits, which results in a partial or complete tear (rupture). All muscle pulls are categorized as either Grade I (tearing of a few fibers), Grade II (more extensive fiber damage) ...

How to reduce muscle spasms?

The application of moist heat can decrease muscle tension and spasm, increase blood flow and promote healing in chronically strained muscle tissue. Use a microwavable heat pack and apply it to your sore muscle (s) for 15 – 20 minutes at a time, three to five times per day, until the tension and stiffness fade away.

How to stop muscle pull from swelling?

Compressing the ice against the muscle pull with the help of an elasticized bandage will help to further impede the swelling, as will elevating the affected area.

What does it mean when a muscle is bruised?

A moderate-to severe muscle strain will usually cause a bruise to form pretty quickly, which indicates some blood vessels that feed the muscle are damaged and leaking.

What happens when muscle fibers tear?

When the muscle fibers tear, the immune system sends lots of fluid containing white blood cells. White blood cells clean up the debris from the damaged cells and connective tissue and lay the framework for a healing response; however, too much inflammation creates pressure, which causes more pain.

Why do you stretch your muscles?

Once the initial pain of the acute injury settles down after a few days, consider doing some light stretching just to keep the muscle pliable and prevent spasm.

What is a pulled muscle?

A pulled muscle, or muscle strain , occurs when a muscle or tendon is overstretched or torn. Muscle strains can occur without warning and affect people of all ages and fitness levels. Because these types of injuries can range in severity, you should see your doctor right away if you:

How long does it take to heal a pulled muscle?

However, you should consult with your doctor if you still have pain after 24 hours of at-home treatment.

What causes muscle strains?

Muscle strains can be caused by: 1 Lifting an object that is too heavy 2 Lifting improperly 3 Not warming up before or stretching after a workout 4 Overusing a muscle 5 Poor posture

What are the symptoms of a pulled muscle?

Symptoms of a pulled muscle include: Bruising, swelling or redness at the injury site. Difficulty using the affected muscle. Muscle weakness. Sudden pain when using the affected muscle. Pain when the muscle is at rest.

How to prevent pulling muscles?

How to prevent a pulled muscle. “Pulled muscles can be prevented by utilizing proper technique when lifting and carrying,” says Dr. Powell. “For instance, individuals may pull a muscle at the gym due to improper form while exercising or by lifting something heavy and forgetting to bend at the knees.

How to treat a swollen shin?

Ice. Apply ice to the injury for 20 minutes each hour you’re awake. Ice can help reduce inflammation. Never apply ice directly to bare skin; instead, wrap the ice pack in a towel first.

How to prevent muscle tears?

In most cases, muscles tears are preventable by observing proper warm-up techniques and never forcing a cold muscle to perform full tilt. Using the proper form in any activity is also critical to maintaining healthy muscles. Know your body’s limits. When it comes to pushing your body to the extreme, there’s no such thing as “no pain no gain.” In fact, pain often is the first sign that a muscle has been injured. Get to know your body and understand its signals. This is the best way to not only avoid injury, but to ensure continued peak performance.

How long does it take for a muscle tear to heal?

Moderate tears may require physical therapy. A severe tear that requires surgical repair can take months or longer to heal.

What is a muscle tear?

Torn muscles can occur any time your muscle becomes strained or overstretched. This can happen as a result of exhaustion and fatigue, improper use, or overuse. While any muscle can be affected, torn muscles most often occur in the lower back, neck, shoulder and hamstring.

What percentage of muscle fibers are torn?

Torn muscles are categorized by the severity of the injury: mild which is a simple strain affecting 5% of a muscle’s fibers; moderate which is up to 25%-30% and accompanied by swelling, decreased range of motion and pain; and severe which is an actual tear in a muscle that is accompanied by extensive swelling.

How do you know if you have a torn muscle?

Symptoms of Torn Muscles. When you tear a muscle, even when it is mild, you will know immediately. Expect pain and soreness, as well as spasms and swelling in the affected area. Depending on the severity of the strain, you may find it difficult to move the area, if at all.

What is the treatment for a minor strain?

– that’s Rest, Ice, Compression, Elevation – treatment for injuries. Your orthopedist may also recommend NSAIDs – non-steroidal anti-inflammatory drugs – to help reduce swelling.

What is the most common injury that happens when you are trying to get in shape?

Aches, sprains and soreness are common when one is trying to get in shape. However, muscle tears (also referred to as strains) can be more problematic.

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 do you know if you have a strain?

So how do you know if your post-workout pain is a strain? Typically, the pain will be sharp, intense, and localized to one specific spot along your muscle, Beckstrand says. 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 .)

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.

Does it hurt to rest a muscle?

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.

What is the best way to treat muscle strain?

For immediate self-care of a muscle strain, try the R.I.C.E. approach — rest, ice, compression, elevation:

How long after muscle strain can you take ibuprofen?

Some doctors recommend avoiding over-the-counter pain medications that can increase your risk of bleeding — such as aspirin, ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve) — during the first 48 hours after a muscle strain. Acetaminophen (Tylenol, others) can be helpful for pain relief during this time period.

What to look for in a physical exam for a ruptured tendon?

Diagnosis. During the physical exam, your doctor will check for swelling and points of tenderness. The location and intensity of your pain can help determine the extent and nature of the damage. In more severe injuries, where the muscle or tendon has been completely ruptured, your doctor may be able to see or feel a defect in the area of injury.

What is the best treatment for a sprained limb?

Acetaminophen (Tylenol, others) can be helpful for pain relief during this time period. A physical therapist can help you to maximize stability and strength of the injured joint or limb. Your doctor may suggest that you immobilize the area with a brace or splint.

How to wrap a swollen heart?

Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area. Elevation. Elevate the injured area above the level of your heart, especially at night, which allows gravity to help reduce swelling.

How long does it take to feel better after pulling a muscle?

If you follow the recommended treatment plan (more on that in a sec), you'll likely feel better within as little as one to five days , says Malek. But the go-to RICE — rest, ice, compression, and elevation — method might not be your best bet, she says. "In January of [last] year, the British Journal of Sports Medicine published an article that there's a new way to immediately treat a pulled muscle, and instead of RICE, it's PEACE and LOVE — protection, elevation, avoid anti-inflammatories, compression, education, and then load, optimism, vascularization, and exercise," she explains.

How long does it take to recover from a muscle injury?

The exact recovery period depends on the severity of the injury and the specific muscle, but generally, you could be out for 10 weeks to six months , says Malek. Your doctor may recommend immobilization — meaning they'll put a cast, boot, or splint on the affected area for an extended period of time — then once it's healed a bit, going in for physical therapy, says Malek. "Throughout this time in physical therapy, we're carefully monitoring the muscle and initiating light movement as able and loading when appropriate," she says. Then, "we're gradually getting into a more specific plan of care (i.e. strength, endurance, power, speed, sports-related movement)." In some cases, though, surgery to repair the muscle may be an option, particularly "if you're someone who's very active and not getting surgery poses more risks than benefits for you," she says.

How long does muscle soreness last?

That's why Malek recommends seeing a doctor about your acute muscle pain or soreness if it lasts more than five days, as delayed-onset muscle soreness will typically dissipate three to five days after a new or challenging activity, she explains. You'll also want to book an appointment if there's visible bruising to the area, if you feel a gap in your muscle, or if you felt a pop, she says. "If something doesn't feel right or there's pain that lasts for a while, you should definitely check it out with someone because the longer you wait to treat something, the longer it may respond to treatment," she adds. "It'll get better faster if you go in right away." (Related: Is Working Out When Sore a Bad Idea?)

How to keep your muscles stronger?

"Then when you overload [the weaker] group of muscles or a specific muscle, that's going to be the most at risk [for a muscle strain]." To keep your muscles equally powerful, incorporate unilateral training into your routine, working one side of the body at a time with exercises like the single-arm overhead press, single-arm row, pistol squat, and Turkish get-up.

How long does it take for a muscle to heal after physical therapy?

Follow the PEACE and LOVE method, and "you can expect to be out for roughly three to seven days before feeling like [the muscle] can tolerate activity again," says Malek. That said, physical therapy is generally recommended for injuries classified as grade 2 or higher, and this can last a few weeks, says Malek. There, you'll perform light movement that'll help heal — not aggravate — your injury and put you on track for a full recovery, she says. (See also: How to Stay Fit — and Sane — When You're Injured)

How to prevent injury during workout?

Start by swapping your static stretching pre-sweat sesh with a dynamic warm-up , which features similar movements to the ones you'll do during your workout, just at a slower pace, suggests Malek. This helps prep the muscle groups that'll be used during your workout and may help prevent injury, she says. "It's a bit weak on the evidence, but it certainly improves performance," she explains. "So if you improve your performance, then you're less likely to fall apart, to sustain a little bit of an injury."

Can you limp if you have a muscle injury?

Not to mention, putting off medical attention may cause you to limp or use your injured muscle differently to compensate for the pain, and eventually, those movements can become your norm and cause more problems down the line, says Evie Vlahakis, P.T., a physical therapist in New York City. "But if you take care of the injury and go to the physical therapist, you'll have your normal movement come back," she says.

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.

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.

What muscles do you warm up before physical activity?

Warming up and stretching your calf muscles before physical activity.

How long do you wear a cast after a syringe?

After surgery, you may wear a cast in plantarflexion for three weeks, and then a gentle dorsiflexion stretch cast for another three weeks. You use crutches or an assistive device to move around. Once the cast is off, your healthcare provider will tell you when you can resume light physical activity.

How to get rid of swelling in leg?

Don’t apply ice directly to your skin. Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area. Elevation: Lift your leg into an elevated position, preferably above the level of your heart.

How to reduce swelling and fluid buildup?

Compression: Reduce swelling and fluid buildup by applying a compression bandage or wrap to the injured area.