A pulled muscle may occur during a workout, when you are lifting a heavy object or any other type of strain. If you are very physical, especially if you are starting a new exercise routine or moving several heavy objects, you may pull a muscle. A pulled muscle may result from a muscle being used differently or improperly. There are a few quick and easy ways to get over a pulled muscle, but seek medical approval first.
Muscle Warm Up
You should never stretch with cold muscles. Warming up muscles is like the warm-up before the warm-up. Stretching is not warming up but is an important part of warming up, according to the website, Run the Planet. An improper warm-up can increase your risk of of injury, such as a pulled muscle, from an athletic activity. Warming up raises your core body temperature and loosens muscles. Run the Planet suggests performing joint rotations and aerobic activity. Move joints in a circular motion starting with your toes and work your way up. After joint rotations, do five minutes of aerobic activity such as brisk walking or jumping rope.
Stretches
Most aerobic and strength training programs cause muscles to contract and flex, which can lead to a pulled muscle. Stretching is a powerful part of an exercise program and has many benefits, according to MayoClinic.com. Stretching increases flexibility, improves the range of motion of your joints, improves circulation and relieves stress. Stretching before and after a workout is part of a well-rounded routine and may relieve aching muscles that may be related to a pull. Stretching might also prevent a muscle from being pulled in the first place.
Cold and Heat Therapy
According to Pulledmuscle.com, one of the easiest things you can do for a pulled muscle is apply ice and heat to the injured area. Apply ice to an injured muscle within 48 hours to reduce and avoid swelling. You can use heat after ice is initially used, but make sure swelling is under control. Use a barrier when you apply ice or heat to a muscle so you don't damage your skin. When the initial healing process has started, you can alternate between ice and heat. Apply ice or heat to the injured area for 15 to 30 minutes, then leave the muscle alone for 15 to 30 minutes. Resume applying ice or heat followed by a period of rest.
Medication
If your pulled muscle is sore, there are over-the-counter medications that you can take to relieve pain. According to MotherNature.com, anti-inflammatories containing ibuprofen or acetaminophen help with inflammation and soreness. If pain still persists after taking one of these medications, see your doctor.
