Sensible advice on how to treat a pulled muscle from Shape Magazine.

Sensible advice on how to treat a pulled muscle from Shape Magazine.

If you ever pulled a muscle, you know how painful it can be.   It is more common to pull muscles in the lower body while running, cutting or stepping.   Typically, a pulled muscle occurs when you are much tighter than you realize and the impact puts enough stress on the area to rip the muscle fibers.

A typical muscle pull can require up to 6 weeks of recovery time, as the muscle fibers heal.   The first few days can be intensely painful, especially when it involves the quadriceps, calf, or hamstring muscles. Muscle strains are graded according to severity.  The most severe is when the muscle tears in half and leaves an indentation.  These types of tears may require medical intervention.

Groin pulls may actually not be a pulled muscle at all, but a problem with core and pelvic musculature.  It is difficult for most people to be able to diagnose this properly and I have seen many professionals misdiagnose this as well.

Shape magazine recently offered some advice on how to recover from a muscle pull.   The first idea which uses the idea of heat, ice, compression, and elevation is no longer supported by the current scientific literature since icing for more than 5 minutes after an injury may actually delay healing and cause more inflammation.

Check out the article below

How to Treat a Pulled Muscle—and Get Back to the Gym—In 7 Simple Steps

Exercisers rarely know how to care for a pulled muscle and kickstart their recovery. It’s time to change that.

By K. Aleisha Fetters December 06, 2019

Every time you exercise, you put microscopic tears in your muscles. That’s what’s behind that next-day hurts-so-good soreness. And after your body repairs these tears, you become stronger, faster, and fitter. But if you stretch a muscle too far, lift too much, or are working out with a muscle imbalance, you might not just have microscopic tears to deal with. You could literally tear your muscle into pieces. (DYK post-workout inflammation can help you build muscle too?)

Pulls, sprains, and tears (all the same thing) range in severity. Grade 1 means the injury hurts but you can still move the muscle without too much trouble and it could heal in less than a week. Grade 3 means the muscle has ripped clean off of your tendon or bone and you’ll probably need surgery to reattach it. Ouch.

“Think of your muscles like a piece of fabric that you’re holding in front of you, between your two hands,” says Jared Beckstrand, PT, DPT, physical therapist, and founder of Tone and Tighten. “If I were to pull that fabric in opposite directions, it would stretch up to a certain point. If I continued to pull, some of those fibers would start to break. Then, given enough force, the entire thing would eventually rip right in half.” Yeahhh, your muscles can do the same thing. Fun times.

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