Most of the time, stretching helps make your muscles more flexible, but sometimes it can do more harm than good. Pulled muscles during stretching are common, and usually aren't serious, although you can occasionally get a severe muscle strain as well. Don't try to stretch out the pulled muscle even further; stop and take preventative measures to avoid further injury.
Cold Muscles and Stretching
Opinions within the medical and fitness communities are divided on whether stretching before you begin a workout is beneficial. In some cases, it can lead to pulled muscles and other injuries, because cold muscles don't respond well to overstretching. If you want to stretch before exercising, go ahead -- but precede the stretching with a few minutes of walking or slow jogging as a warmup.
Prevention
To avoid pulling a muscle while stretching, do dynamic stretching -- such as arm and leg swings -- before exercising and save static stretching for the end of your workout. Don't overdo your static stretches; you should feel a slight pull or tension in the muscle, but never pain or extreme discomfort. Keep your body relaxed and breathe deeply during stretches. If you've recently suffered an injury, avoid stretching the affected area; ask your doctor if you're unsure.
Treatment
A pulled muscle is actually a minor strain. If you feel a pulled muscle while stretching, stop and follow the RICE therapy formula: rest, ice, compression and elevation.
First take a break from stretching and other physical activity until the strain heals, then soothe the affected area with an ice pack for 15 to 20 minutes. Repeat up to three times a day as needed. Then reduce the swelling with compression bandages, and finally, elevate the affected area to further reduce the swelling.
Warning
Most minor muscle sprains heal on their own. However, if the pain lasts longer than a week or the muscle shows signs of infection, such as redness and swelling, see a doctor. Also seek medical attention right away if your muscle pain is accompanied by breathing problems, extreme weakness, high fever or a stiff neck. Some severe muscle strains can take several months to heal.
