How to treat and prevent a pulled muscle correctly
A pulled muscle is a common sports injury caused by overstretching or overloading a muscle. Strains can affect any skeletal muscle, but the back, thigh and calf muscles are particularly susceptible. A pulled muscle is usually not serious, but it is painful and affects the mobility of the muscle. In this article, you will learn how to recognize, treat and prevent a pulled muscle.
Symptoms of a pulled muscle
A pulled muscle manifests itself in pulling, cramp-like pain in the affected muscle, which often develops slowly and gradually becomes stronger. The pain intensifies when the muscle is stretched and strained. Sporting activity usually has to be discontinued. The pulled muscle may also be swollen and bruised.
Causes and risk factors of a pulled muscle
A strain occurs when the muscle is stretched beyond its normal length or when it is contracted too strongly or too quickly. This can be caused by unnatural movements, sudden acceleration or deceleration, unusual strain or impact. The risk factors for a pulled muscle include
- Failure to warm up before exercise
- Untrained or shortened muscles
- Muscular imbalances
- Lack of stretching ability
- Lack of fluids
- Cold temperatures
Treatment of a pulled muscle
The treatment of a pulled muscle depends on the severity of the injury. As a rule, the PECH rule applies, which consists of the following steps:
- Rest: the muscle should be rested immediately to prevent further damage.
- Cooling: The muscle should be cooled to stop the bleeding and reduce swelling. Cool packs, ice packs or cold compresses placed on the injured area for about 15 minutes are suitable for this. This should be repeated several times a day.
- Compression: The muscle should be wrapped with an elastic pressure bandage to limit the bleeding and relieve the pain. The bandage should not be too tight so as not to impede blood flow.
- Elevation: The muscle should be elevated to reduce blood pressure and promote the removal of fluid.
The following measures can also help:
- Medication: medication recommended by your pharmacist or doctor can be taken to improve recovery.
- Physiotherapy: Physiotherapy treatment can accelerate healing and restore muscle function. This includes electrotherapy, ultrasound therapy, interferential current and targeted exercises to mobilize, strengthen and stretch the muscle.
- Ointment dressings: Decongestant ointments can promote blood circulation and reduce swelling.
- Tape bandages: Functional tape bandages can stabilize and relieve the muscle.
The duration of treatment depends on the severity of the strain. A mild strain usually heals within one to two weeks, a moderate to severe strain can take several weeks to months.
Preventing a pulled muscle
To avoid a pulled muscle, you should follow these tips:
- Warm up sufficiently before exercising to increase blood circulation and stretching capacity of the muscles.
- Do dynamic mobilization exercises to prepare the muscles for the strain.
- Increase the intensity and duration of training slowly and individually.
- Stretch after exercise to relax and lengthen the muscles.
- Drink plenty of fluids to compensate for fluid loss through sweating.
- Wear suitable clothing and shoes that are adapted to your movements and protect you from the cold.
- Exercise regularly and in a balanced way to strengthen your muscles and avoid imbalances.
A pulled muscle is a common sports injury caused by overstretching or overloading a muscle. Strains can affect any skeletal muscle, but the back, thigh and calf muscles are particularly susceptible. A pulled muscle is usually not serious, but it is painful and affects the mobility of the muscle. In this article, you have learned how to recognize, treat and prevent a pulled muscle. If you suspect a pulled muscle, you should always consult a doctor to confirm the diagnosis and receive the right treatment.