how to repair a strained muscle

Medication

Recovery depends on the location and severity of your muscle strain. In general, almost all Grade I strains heal within a few weeks, whereas Grade II strains may take two to three months or longer. After surgery to repair a Grade III strain, most people regain normal muscle function after several months of rehabilitation.

Therapy

3 Quick & Easy Steps to Recover from a Strained, Pulled, or Torn Back

1. Stretching Your Lumbar Muscles to help with Strains or Tears.
2. Strengthen Your Back Muscles to Prevent Future Injuries.
3. Rest, and Ice or Heat Therapy.

Self-care

How fast you will be able to build muscle depends on several factors, such as your training program, training experience, age, genetics, diet, sleep, and other stress. It is common to see noticeable gains in muscle mass after only a month or two of effective training. As a beginner, you can expect to increase your fat-free mass with 2–3 kg ...

Nutrition

Remedies for a Pulled Muscle

• Ice the Affected Area. When you notice pain that feels like you’ve pulled a muscle, you should apply some ice as soon as possible.
• Get Some Rest. This may seem like an obvious tip, but the last thing you want to do is rush your recovery and risk injuring yourself further.
• Gentle Stretching. ...
• Soaking in a Warm Bath. ...
• Turn to the Professionals. ...
• – Marsha. ...

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

How to treat and recover from a strained or pulled muscle?

How fast can you expect to build muscle naturally?

How can I heal my pulled muscle fast?

How long does a strained muscle take to heal?

For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months. In severe cases, surgical repair and physical therapy may be necessary. With proper treatment, most people recover completely.

Should you stretch a strained 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.

Can strained muscles heal on their own?

Strains are classified with three grades to indicate how severe they are. 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 I know if I strained a muscle?

Muscle Strain SymptomsSwelling, bruising, or redness due to the injury.Pain at rest.Pain when the specific muscle or the joint in relation to that muscle is used.Weakness of the muscle or tendons.Inability to use the muscle at all.

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

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.

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.

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.

When should I see a doctor for 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.

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.

Can stretching make an injury worse?

It can actually aggravate the muscles that are already inflamed due to injury. Trigger points, which form when muscles knot up around an injured area, are not alleviated with stretching. They are often causing the pain and may become further inflamed if the patient stretches.

Does stretching help muscles heal?

Helps you recover from an injury Stretching helps your muscles relax, which in turn accelerates the healing process due to the increased blood flow. You'll be able to bounce back faster after an intense workout or long day at work when you take time to stretch for just a few minutes.

How do you heal a pulled muscle fast?

TreatmentRest. Avoid activities that cause pain, swelling or discomfort. ... Ice. Even if you're seeking medical help, ice the area immediately. ... Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. ... Elevation.

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.

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.

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 to heal a strained muscle?

This can help strained muscles and other injuries. Ice your muscle by using cold packs with a barrier between them and your skin four to eight times per day for 20 minutes at a time.

How to prevent muscle strains from recurring?

There are several ways you can prevent a muscle strain from recurring, including: allowing for proper time to heal from an injury. stretching your muscles daily. cross-training for sports by weightlifting or choosing another activity to strengthen your muscles. warming up before exercise or intense activity.

Why does my muscle feel like it's stretched?

Poor conditioning, fatigue, and an improper warmup can lead to a muscle strain. When muscle strain occurs, people often report a popping or snapping sensation. This is the feeling of the muscle tissue being stretched until it snaps. This is often a very painful experience.

What is a muscle strain?

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This can be minor and like soreness after an intense workout, or it can be so severe that it needs surgical repair. Muscle strains are a very common injury. Most people who participate in sports have experienced it at some point in their lives.

How to reduce swelling in a muscle?

Compress your muscle by applying a steady, gentle pressure on it. This prevents swelling and inflammation, which delay healing. Wrapping an elastic bandage around the affected muscle is best. Elevate the injury above your heart to reduce swelling. Use pillows or other devices to raise an affected limb while you rest.

What is the most common treatment for muscle strains?

According to the American Academy of Orthopaedic Surgeons (AAOS), the most common and effective treatment for muscle strains is the RICE method . The individual letters of RICE stand for rest, ice, compression, and elevation. In particular, RICE involves the following:

What is the best way to treat muscle strain?

Properly treating muscle strain requires the right supplies and a comfortable place to rest. You may need the following supplies: Depending on the muscle affected, you may need assistive devices to help stabilize the muscle, especially if it affects one of the limbs. These can include:

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 get rid of a sore muscle?

2. Ice the muscle. Icing the area reduces swelling and helps ease the pain. Fill a large food storage bag with ice cubes. Wrap it in a thin towel, to protect your skin from getting damaged by direct ice. Hold the ice pack to your sore area for 20 minutes at a time 4 to 8 times a day until the swelling has gone down.

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.

What does it mean when your muscles are pulled?

Warm up. Pulled muscles happen when your muscles get overstrained, which can often occur as a result of exerting yourself before you've properly warmed up. Take the time to stretch and get your muscles warmed up before you participate in a physical activity.

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.

How to prevent pulling muscle?

Do strength training. Incorporating weightlifting and other strength training into your exercise routine can help prevent the chance that you'll pull a muscle during an activity. Use free weights at home or work out in the weight room at the gym to build a solid, strong core and keep your muscles limber. ...

How long after a bicep tear can you get a massage?

Go for a deep massage in order to reduce muscle spasms, but not before 48 hours after the injury. Thanks! Helpful 0 Not Helpful 0. Make sure you haven't experienced a more severe injury, like a bicep tear, and see a doctor if you experience prolonged pain from what you thought was a pulled muscle.

How to treat a pulled muscle?

Other pulled muscle treatment methods include: 1 Keep the strained muscle in a stretched position, but don’t do extensive stretching routines 2 When the swelling dies down, heat can be applied to relax the muscle 3 Take nonsteroidal anti-inflammatory drugs (e.g. ibuprofen) if cleared by your doctor to do so 4 Protecting the area using a splint, wrap or other tools to avoid further injury

How to recover from a muscle pull?

After you pull a muscle, immediately turn to the R.I.C.E method of recovery: rest, ice, compress and elevate. Take a break from the exercise, movement or activity that caused your muscle strain, then ice the area for 10-minute intervals as often as necessary .

What muscles are strained when jumping?

It’s worth being aware that your rectus femoris hip flexor — which is the fourth important muscle of the quadriceps — can become easily strained when executing plyometric activities, such as jumping or sprinting. If you pull a thigh muscle, rest, ice, compress and elevate your leg.

What to do if you pull a muscle in your leg?

If you pull a thigh muscle, rest, ice, compress and elevate your leg. In this case, it’s also the one time we’ll advise taking the escalator or elevator instead of the stairs to prevent added strain on those muscles.

What muscles are pulled in the arm?

Treating a pulled muscle in arm or shoulder. It’s possible to pull arm and shoulder muscles like the deltoids, biceps and triceps. These muscle strains can occur during sports, when you try to catch yourself from falling, or when you lift something like a heavy box or child. To identify which arm muscle you pulled, gently move your arm around.

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

When in the moment, a pulled muscle can be quite painful, but the pain or discomfort should subside in about 24 hours. ...

Why is stretching important for calf muscles?

Those with shortened, tight calf muscles are extra susceptible to injury (i.e. people who wear heels, runners, cyclists), which is why stretching is so important. After resting, icing, compressing and elevating, the pain should start to subside.

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.

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 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 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.

Where do torn muscles occur?

While any muscle can be affected, torn muscles most often occur in the lower back, neck, shoulder and hamstring. 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;

Is there such a thing as no pain no gain?

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.

Overview

A muscle strain is an injury to one of your muscles that causes it to tear. They’re one of the most common injuries, especially among athletes.

Diagnosis and Tests

Your healthcare provider will diagnose a muscle strain with a physical exam. Make sure to tell them what you were doing when you first noticed your symptoms. Because muscle strains come from physical activities, it’s important they know what led to yours.

Management and Treatment

You can treat most muscle strains with at-home methods of first aid, including:

Prevention

The best way to prevent muscle strains is to stretch and warm up before exercising. Increasing your overall flexibility will also protect your muscles from future injuries. The more flexible you are, the more room your muscle fibers have to stretch before they begin to tear.

Living With

Talk to your healthcare provider right away if you’re experiencing severe symptoms like intense pain. If you’re still feeling pain after a few weeks of at-home treatments, talk to your provider.

How to help a muscle sprain?

Ice can help reduce inflammation. Never apply ice directly to bare skin; instead, wrap the ice pack in a towel first. Compression. Wrapping the muscle with an elastic bandage can help bring down swelling.

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

How to reduce swelling from a muscle injury?

Medication. Your physician may recommend a nonsteroidal anti-inflammatory medication, like ibuprofen, to reduce pain and swelling. Heat. Use a heating pad a few times a day after three days. Never apply heat directly to bare skin; always wrap the heating pad in a towel.

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 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 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 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 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 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.

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.

How long should you ice a muscle pull?

Ice applications can be done frequently, but should not be done for more than 15 minutes at a time. 3 . How to Ice an Injury the Right Way.

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.