At Houghton Physical Therapy, we often see patients who are surprised by how easily they can pull a muscle—sometimes from something as simple as sleeping in a funny position!
Have you ever pulled a muscle? If you have, you know just how debilitating it can be.
Most people don’t realize how much a pulled muscle can impact their daily lives.
In this blog post, we’ll explore what happens when people pull muscles, how to relieve the excruciating pain, and steps you can take to prevent it from happening in the first place.
What Happens When You Pull a Muscle?
Pulling a muscle is easier than you might think.
Sneezing, turning your neck suddenly, sleeping in an awkward position, moving to pick something up, or even reaching for something that’s just out of reach—these are all everyday actions that can result in a muscle strain, and we’ve all felt those before.
When you pull a muscle, the pain can range from mild, like a minor neck strain from turning your head the wrong way, to severe, like a lower back injury that leaves you unable to walk for days.
Symptoms of a pulled muscle include sudden onset of pain, soreness, bruising, stiffness, and swelling.
A pulled muscle often refers to a “grade 1 strain,” which means about 5% of the muscle fibers are torn. This causes the uncomfortable twinge we all know and hate.
While it sounds scary, knowing how to help yourself can make a big difference.
How to Help Yourself When You Pull a Muscle
Healing a pulled muscle varies for everyone depending on the severity and healing times.
For severe muscle pain that stops you from moving, it’s crucial to see a healthcare professional.
For milder strains where you can still move but feel discomfort, the RICE method can be very effective.
What is the RICE Method?
RICE stands for Rest, Ice, Compression, and Elevation, and is recommended within the first 24 hours of pulling a muscle.
Rest: Stop whatever activity caused the muscle strain. Continuing the activity can worsen the injury.
Ice: Apply ice as soon as possible to reduce pain and swelling. Use a cold pack wrapped in a towel and apply it to the affected area for 20 minutes at a time.
Compression: Use a soft bandage to support the pulled muscle and reduce swelling. Ensure it’s not too tight to avoid restricting blood flow.
Elevation: Elevate the injured muscle above your heart level to minimize swelling. Use pillows to help raise the area while you rest.
After using the RICE method for a day, try to gently move the muscle the next day. If movement causes pain, stop immediately and continue with the RICE method.
Preventing Muscle Strains
Preventing muscle strains is easier than you might think.
Here are some tips to keep your muscles healthy and avoid strains:
Stay Hydrated: Proper hydration reduces the risk of cramps and keeps your muscles functioning optimally. Drink plenty of water throughout the day, especially before, during, and after physical activity.
Warm Up Properly: Warming up before any physical activity prepares your muscles for the strain they’ll endure. Simple stretches and warm-up exercises can prevent injuries.
Pace Yourself: Avoid doing too much too quickly. Whether lifting heavy objects or playing sports, listen to your body and take breaks when needed.
Move Regularly: Regular movement and exercise strengthen your muscles, making them less prone to strains. Gradually increase your activity levels to build muscle strength over time.
We’re Here to Help
If you’re dealing with muscle pain and need professional advice, we’re here for you. Houghton Physical Therapy offers both in-person and virtual appointments to help you get back on your feet.
If you need one of our limited slots, please click here to complete our inquiry form or call us at [number].
P.S. Do you know someone struggling with aches and pains in their knees, hips, or lower back? We’d love to help them live a pain-free life. Share this blog with them or refer them to us, and you could be in with a chance of winning a $200 Visa card!
Contact Us
For more information or to book an appointment, visit our website or call us today. Don’t let a pulled muscle slow you down—take the first step towards a pain-free life with Houghton Physical Therapy.
We’re dedicated to helping you stay active and pain-free. Remember, prevention is key. Stay hydrated, warm up properly, pace yourself, and keep moving. If you do pull a muscle, follow the RICE method and seek professional help if needed.
Stay healthy and strong!
For a Free Phone Consultation or more personalized guidance, contact us at 508-223-2300 or visit our website to schedule an appointment.
More Free Information To Help You Become Your Best Self
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Tags: sore, stiff, muscles, aches, pulled muscle, muscle strain, strains, pains, pulling a muscle, RICE method
