Muscle pulls, strains and tears are common injuries among those who regularly participate in physical activities or sports. Muscle damage results when a muscle is pulled too far, and can be of varying severity, ranging from mild discomfort to swelling and moderate pain to severe bruising and a high amount of pain. Mending damaged muscles takes time, combined with a number of therapeutic treatments.
Step 1
Rest your damaged muscle to heal it. The initial treatment for muscle pulls, strains and tears is to rest it, anywhere from one day to a week or more, depending on the severity of the damage. Rest means that you do not engage in any physical activity that will put any further strain on the muscle or muscle group; simple movements such as walking around are usually permitted, depending on the specific location and degree of the injury.
Step 2
Ice the damaged muscle to reduce the swelling, which is imperative for healing to take place. Ice may also help with pain. You may use a homemade ice pack, made with a ice cubes placed in a plastic bag, or a therapy-type of reusable ice pouch. Apply ice to the damaged area for fifteen minutes at a time, once an hour.
Step 3
Apply compression to the damaged muscle in the form of an ace bandage. The compression will help to control and lessen the inflammation, which will help the damaged muscle to heal.
Step 4
Elevate the damaged muscle, if possible. This is most usually the treatment for pulls, strains and tears to muscles on your lower extremities, such as the calves, quadriceps and hamstring. It is important to elevate the damaged muscle above your heart in order to help bring down the swelling and assist with healing.
Step 5
Take nonsteroidal anti-inflammatory medication, such as Advil, to reduce the inflammation and help with any pain. Follow the directions on the bottle of the medication, or those that your doctor has provided for you.
Step 6
Stretch the muscle in a very controlled, slow manner. It is imperative to not place any undue stress on the muscle or be aggressive in your stretching. Warm the muscle up first either by gentle movement, a hot shower or through the use of a heating pad. If you pulled a leg muscle, try warming up by on the elliptical trainer using a low resistance level for 15 minutes, or by walking on a treadmill at a moderate pace for 15 minutes.
Things You'll Need
- Ice
- Ace bandage
- Nonsteroidal anti-inflammatory medication
- Elliptical trainer
- Treadmill
