how to heal a pulled muscle
wikiHow marks an article as reader-approved once it receives enough positive feedback. One of the best ways to alleviate that pain at home is by taking non-steroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen. The article confirmed the, "My daughter has pulled her tummy muscle again, but we weren't sure how to treat it. Take a nice warm bath to relax the muscles. Keep your chest elevated, especially at night. If a pulled muscle occurs while you're running or playing a sport, and you have to stop and catch your breath due to the severe pain, the best thing to do is sit the rest of the game out. Shape may receive compensation when you click through and purchase from links contained on A muscle pull (or strain) occurs when you twist, pull, or tear one of your muscle. If you play a team sport, you can jog, play catch, or do light calisthenics before diving into the game. While it generally hurts less when you're resting the muscle, it may still feel uncomfortable and spasm, Hamilton adds. There's a time and place for that but it's not in the acute phase," she says. Try hot/cold balms to ease muscle pain. Avoid using heat, which won't reduce inflammation caused by a pulled muscle. ", "It helped me with trying to get a strained muscle fixed. Do I ice it, heat it, or both? A pulled back muscle may happen suddenly while lifting a squirming child or overexerting at the gym. Calf muscle tear: Any strain involves some measure of tearing, but the more serious ones are partial or complete tears that may require surgery to fix. If you don't have an ace bandage, cut an old pillowcase into one long strip and use it to compress the area. We use cookies to make wikiHow great. Do you know the way of how to heal a pulled muscle? They just try to tough it out, says Janet Hamilton, C.S.C.S., a clinical exercise physiologist with Running Strong in Atlanta. But it's probably okay to do some light swimming. Don't wrap the area too tightly, or you might inhibit circulation. But that's a big no-no, granted you can bear it. My friend rolled down a mountain while snowboarding and pulled almost every muscle in his body. Pulled chest muscles are a common cause of chest pain. ", have followed the instructions and I feel better. To prevent pulled muscles or muscle strains in the future, always practice good form when exercising and lifting heavy objects. She received her Master of Science in Nursing (MSN) from the University of Tennessee in 2006. ", "Drinking lots of water helped dramatically. P.R.I.C.E. In some cases, the symptoms may continue even after the repair is done. Use a foam roller to stretch out the muscles in your legs. You have shortness of breath or dizziness. Anti-inflammatory medications: An anti-inflammatory medication will help reduce swelling and pain in a pulled muscle. Continue to apply ice for several days after the injury and, upon returning to activity, three to four times each day or directly after mild activity. If your doctor determines your injury needs extra care, you may be given a pair of crutches or a sling so that the pulled muscle can rest. This is what you should do: Mix 4 drops each of rosemary, peppermint, and lavender essential oils with 1 oz. Pulls, sprains, and tears (all the same thing) range in severity. Pulled rib muscles can occur from overextending yourself during a workout, from excessive coughing during an illness or from reasons that you may never be able to determine. As far as compression goes, Beckstrand recommends wearing a neoprene sleeve, ACE wrap, or compression garment to squeeze excess blood out of the area, support the muscle, and speed recovery. This article received 16 testimonials and 85% of readers who voted found it helpful, earning it our reader-approved status. This will minimize swelling. If the back muscle gets completely torn or ruptures, this will cause you to feel severe pain and discomfort. Pulled neck muscle same as a neck strain A pulled neck muscle is a common term for a simple neck strain, involving the muscles and tendons that support and move the neck and head. After injuring the muscle, it is important to regain strength before returning to athletic activities. By signing up you are agreeing to receive emails according to our privacy policy. Muscle injuries usually arise as a result of sudden movements, bad landings on their feet, falls, or chronic degenerative changes in the muscle itself. Risk factors for pulled back muscles While that pulled back muscle may seem to come on suddenly, chances are it was a long time coming. You should see a doctor if you have a pulled biceps. A pulled muscle in the neck is most likely an injury to the upper trapezius muscle, and ice should be applied to it immediately. Thank you. I am away from home travelling. "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. To help quickly heal a pulled or strained calf muscle, it’s important to treat the injury with ice and compression as soon as possible. 2 Written by Ashley Miller . You might also have torn or injured your Achilles tendon. When not treated properly, even seemingly minor pulls can contribute to more severe ones later on. Everything you need to know to get started with this high-fat, low-carb diet. Six months ago I strained the same muscle that I pulled last year. You might also drink sports drinks, since low electrolytes can also increase your risk of pulling a muscle. A pulled back muscle can begin as a sudden, sharp pain when lifting or bending. Learn how to care for your pulled muscle and decide when medical intervention is necessary. Pulled Back Muscle Recovery Time. X Research source Because these muscles are so heavily used in the day-to-day functions of the body, it's important to begin treating a pulled oblique muscle as soon as possible. Key takeaway: “Pulled back muscle” is a catch-all phrase for two separate types of injury — strains and sprains. There are 3 main classes of strains that describe the severity of the injury. A pulled muscle can take several weeks to heal, and in the meantime can cause considerable pain. It can take several weeks, and in some cases a few months, to heal. Try stretching the muscle and putting ice on it at the end of the day, so it can heal quicker. Here are some of the ways to treat a pulled leg muscle. Grade 1 means that there is slight stretching in the ligament. At times, muscle strain and sprain are used to define a painful condition in an identical fashion. Here's what you can do to speed up recovery. This article was medically reviewed by Luba Lee, FNP-BC, MS. Luba Lee, FNP-BC is a board certified Family Nurse Practitioner (FNP) and educator in Tennessee with over a decade of clinical experience. A muscle pull occurs when a sudden force causes muscle fibers to stretch beyond capacity, leading to small tears in some of the muscle fibers. [1] X Research source Let the amount of pain you feel be your guide. Severe muscle pull takes several months to heal. Use these 11 proven self-care tips to reduce the time of recovering from a pulled neck muscle. (If you don't have a strain, here are some other reasons you're having muscle spasms.). Exercisers rarely know how to care for a pulled muscle and kickstart their recovery. Pulled muscles are actually rips in muscle fibers, and further exertion could cause the tear to grow larger and lead to a serious injury. Grade II strains can take up to 3 months or longer. A pulled muscle in the chest can result in mild discomfort or cause severe symptoms. 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