Rest
The most important thing to do when you’ve pulled a muscle is to rest. Resting the muscle means taking a break from activities that put more strain on it. Avoiding activities that cause the muscle to strain or stretch can help it heal. If you can, take a few days off from working out to give the muscle a chance to relax and heal. If you’re a runner, take a few days off from running as well. It’s also important to avoid activities that require you to use the muscle, such as lifting weights or doing sports. Doing so can make the injury worse, and it can take longer to heal.
Ice and Heat
Applying ice to the area can help reduce inflammation and pain. Use an ice pack or a bag of frozen vegetables wrapped in a towel and apply it to the affected area for 15-20 minutes, several times a day. To reduce swelling, you can also apply a cold compress. Heat can also be applied to help reduce pain and stiffness. Use a heating pad, hot water bottle, or warm compress and apply it to the affected area for 15-20 minutes, several times a day.
Compression
Compression can help reduce swelling and pain. Wrap the affected area with an elastic bandage, such as an Ace bandage. Make sure it’s not too tight, as this can reduce circulation and make it difficult to move. The bandage should be snug enough that it doesn’t slip off, but not so tight that it cuts off circulation.
Elevation
Elevating the injured area above your heart can help reduce swelling and pain. Lie down and elevate your leg or arm, depending on the area that is injured. If you have a leg injury, lie down and prop your leg up on a pillow. If your arm is injured, lie down and place your arm on a pillow.
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
NSAIDs can help reduce swelling and pain. These medications include ibuprofen (Advil), naproxen (Aleve), and aspirin. Make sure to follow the instructions on the bottle, and don’t take more than the recommended dose. Talk to your doctor before taking these medications if you have an existing medical condition or are taking other medications.
Stretching and Strengthening Exercises
Stretching the muscle can help reduce pain and stiffness. Gentle stretching exercises can help improve flexibility and reduce the risk of future injuries. It’s important to talk to your doctor or physical therapist before starting any strengthening or stretching exercises. They can recommend specific exercises that are appropriate for your particular injury.
Massage
Massage can help reduce pain and swelling. It can improve circulation and help the muscle heal. Talk to your doctor or physical therapist before getting a massage to make sure it is appropriate for your injury.
Surgery
In some cases, surgery may be recommended to treat a pulled muscle. Surgery is usually only recommended for severe injuries, such as a torn muscle or ligament. Talk to your doctor about the risks and benefits of surgery before deciding if it is the right option for you.
Prevention
To reduce your risk of getting a pulled muscle, make sure to warm up before any physical activity. Warming up helps to increase circulation, which can help prevent injuries. Make sure to stretch after your warm up as well. Stretching helps to improve flexibility and range of motion, which can help prevent injuries.
Conclusion
Pulling a muscle can be painful and uncomfortable. Taking the right steps to treat and prevent pulled muscles can help you recover quickly and reduce the risk of future injuries. Resting the muscle, applying ice and heat, using compression, elevating the injured area, taking NSAIDs, doing stretching and strengthening exercises, and getting a massage can all help reduce pain and swelling. However, if the injury is severe, surgery may be necessary. Talk to your doctor about your options and make sure to follow their advice to help your muscle heal quickly and properly.