According to the Sports Injury Handbook, a pulled muscle is the most common type of sports injury. A pulled muscle occurs when a abrupt force is applied to the muscle and the fibers are stretched beyond their capability. When some of the fibers tear, it is called a muscle pull and when most of the muscle fibers tear than it is called a torn muscle. The location of the injured muscle and the severity of the injury will determine how quickly a person can resume activity.
Rest
When a person pulls a muscle, it is important to stop and rest the injured body part. The degree of the pulled muscle determines how long the person needs to rest. According to the Sports Injury Handbook, when the person can move and use the muscle to its full use, then she can return to the sport or activity. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, if the injury is in the ankle, knee or foot, crutches will help keep weight off the injury.
Ice
Applying ice immediately after the injury will help reduce swelling, pain and muscle spasms, according to SportsInjuryClinic.net. An ice pack cools the underlying tissue and reduces the blood flow to the site of the injury, called vasoconstriction. Muscle spasms can occur after an injury to protect the injured site from further damage. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, ice should be applied for 20 minutes, four to eight times a day. Place a thin piece of cloth, such as a kitchen towel, between the ice pack and the skin to avoid frostbite. Heat should not be used immediately after the injury because it can increase swelling.
Compression
Using an elastic ace bandage will help alleviate swelling. Wrap the bandage evenly and firmly, but not too tight. If the person complains of increased pain, numbness or shows a bluish color around the injured site, the bandage is too tight.
Elevation
Have the person elevate the injured knee, ankle, arm or wrist above the person's heart to help decrease swelling. Having the person lie on a couch or a bed is the best way to elevate the injured site.
Stretching
When the pain has subsided, begin stretching the injured site, according to the Sports Injury Handbook. When the muscle is healing, the fibers heal shorter than before, stretching the muscle will help re-lengthen the muscle fibers and prevent re-injury. Once the person can stretch the muscle as well as the non-injured muscle, she can return to the activity or sport. Depending on the type of muscle that was injured, it can take a week to a month or longer for the injury to properly heal.
