A muscle strain is often the result of misuse, or overuse, that causes tears in the muscle tissue. In addition to pain and swelling, you may also experience weakness and immobility at the point of injury. The Mayo Clinic and the American College of Osteopathic Surgeons both say that a strained muscle is more prone to re-injury if it does not heal properly. Whether or not you can exercise with a muscle strain depends on the severity and location of the injury, and the type of exercise.
Treating a Muscle Strain
Regardless of the location or severity of your injury, it is important to follow the proper treatment plan. Medical professionals across the board recommend an acronym known as RICE -- rest, ice, compression and elevation -- to treat muscle sprains and strains. Rest means avoiding activities that may further aggravate the injury, and even lying down if the injury is severe. Compression and elevation involve the use of compression bandages and raising the affected area at or above heart level. Ice brings down swelling, and the American College of Osteopathic Surgeons recommends you apply an ice pack for 20 minutes several times a day. The Mayo Clinic further recommends protection, or immobilizing the affected area by splinting or using a sling.
Aerobic Exercise and Muscle Strain
Because rest is crucial to proper healing, avoid any activities that directly work the affected muscle. For example, avoid running or walking if you have a strained calf muscle. You can, however, exercise other body parts as long as you can keep the injured muscle immobilized. If you have an injured leg, consider using an exercycle, propping the affected leg on an adjacent stool and pedaling with your healthy leg. Upper extremity strains provide more versatility as you can immobilize the affected area and still use your legs. Neck and back strains are more problematic because you use your back and neck muscles to stabilize the spine -- jostling may aggravate the injury, even if you are not using those muscles directly.
Strength Training and Muscle Strain
As with aerobic exercise, you can continue strength training as long as you do not work the injured muscle. For back and neck injuries, you may need to wait until the injury has healed as these muscles stabilize the spine during resistance training.
Stretching and Muscle Strain
The Sports Injury Clinic recommends gentle stretching once the acute pain has passed. Stretching encourages blood flow through the muscle, which sends nutrients and oxygen to the site of the injury. Consider yoga seated poses and twists, which allow you to remain seated and reduce the risk of putting strain on your injury. Restorative yoga uses props and resting poses to aid with injury recovery. Hold each stretch for up to 30 seconds and stop if you experience pain or swelling.
Conclusion
Exercise with a muscle strain is possible and may even be beneficial. According to the Milton S. Hershey Medical Center College of Medicine, immobilizing the area for too long can lead to stiffness and loss of range of motion. However, you should also be careful not to aggravate the muscle and take steps to avoid re-injury.
