Pulled muscles, or muscle strain, is an injury that primarily heals with time.
Characterized by muscle stiffness, tenderness, soreness and swelling, pulled muscles can be a nuisance that disrupts your training routine and daily life.
Pulled muscles are most often caused by injury during sports or exercise, usually when using improper technique or positioning. Lifting and or twisting when you're not warmed up or from an unstable position can cause you to overuse and tear or strain a certain muscle. Fatigue or sudden movements combined with exertion can also be to blame.
- Active Release Technique - a soft tissue system/movement based massage technique
- R.I.C.E. - It is typically advisable to treat a pulled muscle with the RICE method: Rest - Ice - Compression - Elevation
- Musculoskeletal Manipulation - Light manipulation of joints and tissue may help pulled muscles, if it's not too painful. Releasing tight muscles and focusing on myofascial trigger points can promote and sustain healing and restore mobility of the problem area.
- Topical Creams - Bio-Freeze is the most popular topical treatment for pulled muscles with quick, effective pain relief.
A daily regimen of dietary supplements that contain healing properties is also advisable. Consider taking glucosamine and chondroitin, zinc, Vitamin C and bromelain to repair torn tissue.
How to Avoid
In addition to proper stretching, it's important to have a training regimen that develops strength, balance and stability. A safe fitness regimen will reduce the risk of pulling a muscle and allow you to efficiently achieve your goals. Focus on balance training, core strengthening and keeping good posture