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For minor pulled muscles, a combination of self-care methods can really help you with your recovery. As soon as you suffer a strain, ice the area of injury. Apply ice either by submerging the affected limb in ice water or holding a bag filled with ice directly on the pulled muscle. This should not only reduce swelling, but it should also diminish pain. However, icing should only be done every few hours in 15 to 20 minute intervals. Any more could exacerbate the injury.
If the pulled muscle is sustained within a limb, elevate it. A good rule of thumb is to position the affected extremity to an elevation above the heart. Much like the use of ice, this elevation should reduce inflammation.
To reduce this inflammation further, wrap the area with bandages. Standard elastic wrap works the best. However, it is not enough just to wrap the pulled muscle; the injury should be bound starting at the outermost area and moving into the heart, according to the Mayo Clinic. -
After you have applied the ice, elevated the injury and wrapped the pulled muscle, the area should be rested and restricted. To rest the area properly, limit your activities to a certain degree. It is completely acceptable to partake in your athletic pursuits as long as they do not irritate or worsen the pulled muscle. If the injury is sustained within the leg, join in low-impact sports, like swimming, biking or rowing.
But before you participate in any physical activity, restrict the affected limb's range of motion. Wear a splint, brace or sling to immobilize the area of injury. Doing so will ensure no further strain or tear to the hurt muscle. - With any pulled muscle, consult a medical professional. Both doctors and physical therapists can diagnosis the severity of the strain and prescribe a proper course of treatment. Anti-inflammatory medications may be needed to aid in healing. Sometimes even surgery, especially in more severe cases, is a necessity to heal the pulled muscle accurately.
