A pulled or strained muscle is one that has been over stretched due to physical activity.Most pulled muscles can be treated at home.When medical intervention is needed, learn how to care for your pulled muscle.
Step 1: Rest the muscle.
Do not do the activity that causes a muscle to be strained.Pulling muscles can cause a tear in muscle fibers that can lead to a serious injury.Allow the amount of pain to be your guide.If you have to stop running or playing a sport because of a pulled muscle, the best thing to do is sit the rest of the game out.It's best to take a few days to recover from the pulled muscle.
Step 2: Ice the muscle.
Icing the area reduces swelling.Ice cubes are placed in a large food storage bag.Wrap it in a towel to protect it from the elements.Hold the ice pack to your sore area for 20 minutes at a time 4 to 8 times a day until the swelling goes down.A bag of frozen peas can be used as an ice pack.If you want to reduce inflammation caused by a pulled muscle, avoid using heat.
Step 3: The area should be compressed.
Inflammation can be reduced by wrapping the pulled muscle.Wrap your arm or leg with an ace bandage.Wrap the area in a way that won't affect circulation.If you don't have an ace bandage, cut an old pillowcase into a strip and use it to compress the area.
Step 4: The muscle needs to be lifted.
Raising the area can help the swelling go down and give it the rest it needs to heal.If you pulled a muscle in your leg, rest it on an ottoman or chair.If you pull a muscle in your arm, you can use a sling.
Step 5: It's a good idea to take a painkillers.
Aspirin or Ibuprofen can be used to reduce pain and help you move around more easily with a pulled muscle.Don't give aspirin to children if you take more than the recommended amount.
Step 6: You should monitor your pain.
Ice packs should be used to treat a pulled muscle within a few days.You should see a doctor if you experience pain that won't go away.You may need medical attention for a serious injury.If your doctor determines that you need extra care, you may be given a pair of crutches or a sling.It is possible to give prescription-strength painkillers.Sometimes a pulled muscle requires physical therapy or surgery.
Step 7: If you have other symptoms, see a doctor.
Sometimes muscle pain is related to something else.You may think you pulled a muscle during a physical activity, but if you experience other symptoms at the same time, make an appointment to see a doctor.There are bite marks in the area.The area where the pain is felt has poor circulation.
Step 8: If your symptoms are severe, seek immediate attention.
.To find out what's going on with your muscles, go to the emergency room or immediate care center.You have trouble breathing.You have a stiff neck.
Step 9: It's time to warm up.
When you exert yourself before you've warmed up, you can cause pulled muscles, which can happen when your muscles get overstrained.Before you participate in a physical activity, take the time to stretch and get your muscles warmed up.If you enjoy running, take a jog.If you play a team sport, you can do calisthenics before the game.You can use a foam roller to stretch out your muscles.It can help you warm up.
Step 10: Stay hydrated
Dehydration increases the risk of straining your muscles.Make sure you drink plenty of water during your workout.You're already getting dehydrated if you wait until you feel thirsty.Make sure you drink more water if you exercise a lot.Low electrolytes in sports drinks can increase your risk of pulling a muscle.
Step 11: Strength training is recommended.
Incorporating strength training into your exercise routine can help prevent you from pulling a muscle.To build a strong core and keep your muscles limber, use free weights at home or at the gym.
Step 12: Know when it's time to stop.
It's easy to get caught up in the moment when you're doing a physical activity and force yourself to keep going even if you don't feel well.It will only make things worse if you put more strain on a pulled muscle.You may have to sit out the entire season if you cause a deeper tear.