Home » Your Health » Ways to Help Heal Pulled Muscles

Ways to Help Heal Pulled Muscles


A muscle pull (or strain) occurs when you twist, pull, or tear your muscle or tendon, the strong elastic cord that connects your muscle to the bone. As we age we are more susceptible to muscle pulls. However, you risk a pull if you don’t warm up properly before you exercise and stretch a muscle past its limit, train longer than what your body can handle, or if you push a past muscle injury too far before the muscle has had adequate time to heal.

You will know a muscle is pulled typically within 24 to 48 hours of the injury, as the area will become stiff, sore, you may experience loss of movement and muscle spasms, and bruising or swelling will often develop around the injured muscle.

If you suffer a pulled muscle, here are ten ways to help speed the healing and soothe the pain and inflammation…

1. Ice

Icing a muscle strain as quickly as possible will do its part to reduce swelling and soothe pain. Ice applications can be administered in ice pack form or you can wrap ice cubes in a towel and cover the area frequently throughout the day for no more than 15-minutes each time.

2. Elevate

Elevating a pulled muscle will help reduce inflammation to the area. Just keep your injury above your heart level by propping it up on a pillow. This will encourage the body to send fluid buildup away from the injured area.

3. Rest

Resting a pulled muscle will quicken the recovery of the injury. Depending on the seriousness of the muscle strain, you should rest the injured area for between 2 and 5 days.

4. Anti-Inflammatory Drugs

Over the counter anti-inflammatory tablets will also reduce pain and inflammation of a muscle injury. However, heed the instructions closely so you don’t take too much and damage your liver. If pain persists past a few days, talk with your doctor about anti-inflammatory prescription drugs.

5. Heat

Muscle stiffness can be lessened by administering heat to the affected area. In fact, heating the injured muscle will allow gentle stretching so you can gain back mobility to the injured area faster.

6. Gentle Stretching

As recommended, follow heat with gentle stretches to an injured muscle to help gain back mobility, strength, and flexibility. Building strength in the injured muscle before you begin using it again will help prevent further injuries to the area in the future.

7. Massage

Massaging a pulled muscle will speed healing by stimulating blood circulation to the damaged area. Gentle massage will also provide heat, release tension in the muscle, and lessen swelling. Just be sure to use gentle massage so you don’t injure the area further.

8. Soak

Soaking in a warm bath will also help heat the injured muscle to reduce pain and swelling. Add a few cups of Epsom salts to your bathwater and soak the muscle for 10 to 15 minutes to ease stiffness and promote mobility.

9. Warm-Up

Warming up a muscle with a previous injury will ensure the muscle is loose to prevent further injury in the future. Before starting any form of exercise, you should warm up for at least 10-minutes prior to reduce muscle strains and post-exercise pain.

10. Strengthen

Injured muscles that are prone to pulls and strains are typically weak. So it makes sense that following an injury, you should focus on healing and then strengthening the muscle before re-engaging in physical activity so you are less likely to sustain another injury.

ADVERTISEMENT

More on ActiveBeat
  • How Stress Can Affect Our Physical Health
    We all deal with a little bit of stress from time to time. We all go through at some point, some more than others, it can happen at work, during school, or anytime we get...
    Your Health
  • Plants That Repel Mosquitoes Naturally
    There's nothing more frustrating than that familiar buzzing followed by the itchy prick of a mosquito while you're trying to enjoy a nice evening or day outside.
    Your Health
  • The Best Mascaras for Long Lashes
    Most women dream about having longer and fuller lashes. One can only hope! It's also one of the main reasons we invented mascara in the first place.
    Your Health
  • The Best Face Washes for Sensitive Skin
    The struggle is real for people with sensitive skin who are looking for a good face wash that won't irritate their skin, especially since most products contain an array of...
    Your Health
  • Best Natural Remedies For Gout
    Gout is a type of arthritis that causes a great deal of pain and discomfort in the joints.
    Your Health
  • Foods Good For Your Kidneys
    The kidneys have an extremely important job. We all have two bean-shaped organs located below our ribs and on either side of our spine.
    Your Health
  • Best and Worst Foods For Gallbladder Issues
    For the many Americans who suffer from gallbladder issues, like gallstones, on a daily basis, it's important to learn more about nutrition with a special focus on foods that won't...
    Your Health
  • The Best Anti-Aging Foundation For Mature Skin
    Aging is inevitable, but that doesn't stop us from trying to slow the whole process down or at least look good while we're doing it!
    Your Health
  • Causes of Chronic Dry Mouth or Xerostomia
    Dry mouth (or xerostomia as it's medically known) may not be a particularly painful health matter, but for those who deal with the condition it is both irritating and concerning.
    Your Health
  • Possible Explanations for Unintentional Weight Gain
    We're going to start with a disclaimer here – if you've been eating a lot of high-carb foods and not getting any exercise, you're bound to put on some pounds depending on your...
    Your Health
  • What Happens When You Cut Out Sugar
    Sugar is hard to escape. Even if you're one of those people who don't have a "sweet tooth" and do a good job at avoiding sugary indulgences, you're most likely still consuming a...
    Your Health
  • Mesothelioma Stages: What to Expect
    Mesothelioma is a rare type of cancer that is often caused by asbestos exposure. It's an "aggressive, malignant cancer caused when inhaled asbestos fibers lodge in the lining of...
    Your Health
  • Symptoms of Sugar Withdrawal and How to Cope
    There are so many amazing health benefits that come from cutting out sugar. Not only does it reduce a person's risk of developing diabetes or heart disease, it also helps them lose...
    Your Health
  • Pros and Cons of Dental Veneers
    For most people our teeth are really important to us because it's one of the first things we notice about another person's appearance.
    Your Health
  • Anti-Aging Diet: Best and Worst Foods to Eat
    None of us can avoid aging or even slow it down, but there are things we can do to make the process a little smoother.
    Your Health