Treatment for pulled musclesTreatment for pulled muscles can actually be really straight forward. Depending on the severity of the injury, the recovery time will be different for everyone. A pulled muscle can take weeks or even months to fully repair itself. Check out these 4 simple steps to get you back on your feet, literally!
Treatment option 1: IceApplying ice to the affected area can help to reduce swelling. This should be the first step you take straight after sustaining the injury. You can frequently apply ice to the area, but you shouldn’t keep it on there for longer than 15 minutes each time. Either use ice packs or even a bag of frozen veg wrapped in cloth. As long as you are able to apply ice to the area, this should soothe some of the pain.
Treatment option 2: RestResting the injured muscle for 1 to 5 days after the injury occurs is highly recommended. It’s important not to put too much stress on an injury otherwise you’ll risk making it worse. If the injury is more severe, stay away from physical activity, but don’t become completely immobile as this could do more harm than good. Top tip: elevating the muscle can also help it to heal. Try using a pillow to slightly raise the injured area.
rest and recovery
Treatment option 3: StretchingGently stretching is useful, not only for treatment but also prevention of pulled muscles. Muscles that are strong and flexible are less likely to sustain an injury. Be sure to stretch on a daily basis, even if this is only gentle stretching.
Treatment option 4: Foam rollingUsing a foam roller for pulled muscle can help with treatment and prevention, but be careful not to apply too much pressure directly onto the strain. With a foam roller, you’re better off using it on the connective muscles around the strained muscle to ease the tightness. Using a foam roller before and after exercise can help to prevent a strain from occurring in the first place, as it helps to loosen the muscle and make it more flexible.