Content

• To step
• Part 1 of 3: Pain relief
• Part 2 of 3: Knowing when to see the doctor
• Part 3 of 3: Preventing a muscle strain
• Tips

A pulled muscle is overloaded as a result of physical activity, resulting in swelling and pain. These injuries are common and can be treated well at home. Learn how best to take care of a pulled muscle and how to decide when it is better to see a doctor.

To step

Part 1 of 3: Pain relief

1. Give the muscle plenty of rest. When you pull a muscle, immediately stop the activity that caused the injury. In principle, these are actual tears in the muscle fibers and further exertion can cause the muscles to tear further and the injury to become a lot more serious.
   • Let your pain be an indicator of the severity of the injury. If you experience problems during exercise and you have to gasp for breath, it is better to stop exercising for the day.
   • Take a few days to recover from the pulled muscle before continuing the activity that caused it.
2. Use an ice pack on the affected area. This will reduce the swelling and help relieve the pain. Fill a bag with ice cubes and wrap it in a thin towel to prevent the ice from damaging your skin. Hold the packing against the painful area for 20 minutes, several times a day, until the swelling has subsided.
   • A bag of frozen peas or any other vegetable also works great as an ice pack.
   • Avoid using heat, as this will not reduce any inflammation that may be caused by the pulled muscle.
3. Apply a pressure bandage. Connecting the pulled muscle can reduce any swelling and provide support to prevent further injuries. Use a stretch bandage to loosely bandage your arm or leg.
   • Do not over tighten the bandage, this is not good for blood circulation.
   • If you don't have a stretch bandage, cut an old fitted pillow sheet into a long strip and use it as a bandage.
4. Place your arm or leg on an elevation. This can help reduce swelling and provide the necessary rest to heal.
   • If you have stretched one leg muscle, place your injured leg on an ottoman or chair as a footrest while sitting.
   • If you have pulled an arm muscle, use some sort of sling to keep your arm elevated.
5. Take a pain reliever. Painkillers such as aspirin or ibuprofen help to relieve the pain, so that you have some room to move despite the pulled muscle. Do not take more than the prescribed dose and never give aspirin to children.

Part 2 of 3: Knowing when to see the doctor

1. Monitor your pain. With rest and ice packs, the affected muscle should start to feel better within a few days. If you are in a lot of pain and you don't notice any improvement, see a doctor. The injury may be much more serious and may require medical treatment.
   • If the doctor determines that further treatment is needed, you may be given crutches or a sling / sling so that the pulled muscle can rest. Painkillers can also be prescribed.
   • In rare cases, a pulled muscle requires physical therapy or surgery.
2. See a doctor if additional complaints arise. Sometimes muscle pain is caused by something other than a strain. You may only think that you have stretched your muscles through sport, but if you experience the following symptoms at the same time, consult your doctor:
   • Bruising
   • Swellings
   • Signs of an infection, such as itching and red, swollen skin.
   • Bite mark on the painful area.
   • Poor circulation or deafness where the muscle pain is felt.
3. Seek immediate medical attention if symptoms are severe. If the sore muscles are accompanied by any of the following symptoms, seek immediate medical attention:
   • Your muscles feel extremely weak.
   • You are short of breath or dizzy.
   • You have a stiff neck and a fever.

Part 3 of 3: Preventing a muscle strain

1. Warm up. Pulled muscles occur when muscles are overstretched, which often happens as a result of exercising without warming up your muscles properly first. Take time to stretch and warm up your muscles before participating in any sporting activity.
   • If you enjoy running, do some jogging before doing sprints or running.
   • If you're in a team sport, go for a run, warm up or light gymnastics before diving into the competition.
   • Use a foam roller to stretch the muscles in your legs, back, and shoulders. This can help you warm up your body better.
2. Make sure you drink enough water. Drink at least 8 glasses of water every day. Dehydration is more likely to cause muscle injuries. Drink enough during the day and during exercise.
   • If you exercise a lot, make sure you drink more water. You can also drink sports drinks, as low electrolytes can also increase your risk of muscle twitching.
3. Do strength training. Incorporating weight work into your exercise routine can help prevent muscle strain during exercise. Use free weights at home or the machines in the gym to tone your core and keep your muscles flexible.
4. Know when to stop. It's easy to run past yourself when you're exercising and forget that you're actually in too much pain to continue responsibly. Remember, forcing an already pulled muscle will make things a lot more serious. If the muscle continues to tear, it may be months before everything is recovered.

Tips

• Try hot / cold balms to relieve the pain. They don't reduce swelling, but they make the area feel better.
• After the swelling has gone down, apply a heat compress to help warm up the muscles before exercising.
• Take a nice warm bath.