How to Treat a Muscle Pull
A muscle pull occurs when a muscle is stretched beyond its capability and some muscle fibers tear. Muscle pulls range from mild to severe, depending on the amount of muscle torn. Properly treating a muscle pull will not only help you heal, but will also help prevent future injury.
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Instructions
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Treat a Minor Muscle Pull
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Rest and avoid strain on the pulled muscle. You will probably experience a limited range of motion.
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Ice the torn muscle for no more than 15 minutes every hour. Ice will help decrease swelling and pain.
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Take anti-inflammatory medication to alleviate swelling and pain.
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Perform stretches on the pulled muscle if you are able. Keep the stretches light and gentle. Remember to only stretch the muscle if there is no pain involved.
Treat a Severe Muscle Pull
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Stop all exercise immediately. Put as little strain as possible on the injured muscle. You don't want to risk tearing your muscle further.
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Apply ice to the injured muscle to help reduce swelling and pain. Use ice frequently during the first few days after injury.
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Wrap the injured area with a bandage to help control the swelling and prevent any unwanted movement.
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Avoid applying heat to the injured muscle. Heat will increase blood flow and swelling to the injured area.
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See a licensed medical professional to treat your muscle pull. Take any medication prescribed by your doctor.
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Rest as much as possible. Follow a good diet, providing your muscles with the necessary nutrients and resources to repair themselves, such as carbohydrates, protein and fiber.
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Introduce stretching and range-of-motion movements after several days of rest. Do not stretch or move beyond your muscle's limits. Over time, you should see increased flexibility and range of motion.
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Tips & Warnings
Resting gives your muscle time to repair itself.
Do not exert your muscle to the point where you feel pain. However, take care to avoid mistaking discomfort and stiffness for pain.
Severe muscle pulls should be treated by a licensed medical professional. If pain persists or worsens over the course of a day or two, see a medical professional immediately.
