Whether you pulled it working out or lifting something incorrectly, a pulled muscle can mean serious discomfort and a hiatus from your fitness regimen. The key to a total recovery is treating the pulled muscle with TLC and not rushing the recovery. Not taking a break to care for a pulled muscle or jumping back into the regular routine too quickly can lead to further injury and an even longer recovery time.

A pulled muscle isn’t the same as a muscle cramp. A cram involves the tightening and constricting of a muscle. A pulled muscle refers to an injury that is caused when a muscle is pulled too far and small tears occur in the fiber. For information on muscle cramps, see my post last week on the causes and treatments of cramps.

A pulled muscle can occur when you overdo a workout or strain your body when lifting, bending, or reaching. The pain involved in a pulled muscle can range from mild (something you can walk off and goes away in less than a day) to severe (marked by muscle spasms, limited motion, and possible bruising).

The treatment for a pulled muscle should involve immediate rest. Elevating the injured body part whenever possible will help reduce and prevent swelling. Ice is another essential treatment. It reduces inflammation and can also numb pain. Anti-inflammatory medications like ibuprophen are a good choice as they will relieve some of the pain and also reduce swelling.

As the pain subsides over a few hours or several days, you can start to slowly stretch and use the muscle again. It is at this stage that many people think they are on the mend and push their body too hard, ending up back at square one.

The key when nursing an injury like a pulled muscle is to take your recovery slowly.

Before you know it, with the right care, you will be back to your workouts. If pain is constant and you think your injury may be more than a pulled muscle, visit a doctor to eliminate other possibilities.

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