A muscle pull or slight tear throws a wrench into a weightlifting routine. Tearing your trapezius muscle, near your neck, makes it difficult to even do squats. A pulled calf muscle generates pain which makes it difficult to carry heavy dumbbells. Stop exercising immediately to reduce the domino effect of a muscle injury on your training program. If you do not quit, your injured muscle cannot heal properly, extending the deleterious effects of an injury on your training progress. Furthermore, scar tissue cannot align properly, decreasing the likelihood you will regain normal strength and function of your muscle.
Step 1
Immobilize the joints above and below the muscle injury if possible; for example, do not move your elbow and shoulder joints if you pulled a muscle in your upper arm.
Step 2
Apply an ice pack over the injured muscle for 10 minutes; ice reduces the pain, swelling and inflammation of your injury and prevents damage to the surrounding healthy tissues.
Step 3
Consider taking a non-steroidal anti-inflammatory medicine like aspirin, further lessening the pain and swelling, augmenting the healing process.
Step 4
Refrain from moving your injured muscles as much as possible. Apply an ice pack for two more times on the first day of your injury. Use an ice pack again three times a day for the next two days.
Step 5
Place a heat pack over your injured muscle on the fourth day for 10 minutes; reapply the heat pack two more times that day. Continue the heat applications three times the following day.
Step 6
Rest your muscle for the remainder of the week, reducing the likelihood you will pull the muscle again by resuming a regular training program too quickly.
Step 7
Seek advanced care from a physical therapist if your injury is still painful.
Step 8
Ease into more active use of your muscle with a light aerobic warm-up if the pain and inflammation of your injury have subsided. Walk for15 minutes on the treadmill or elliptical machine. Accentuate your arm and hip movements if you pulled an upper body or trunk muscle.
Step 9
Gently stretch your healing muscle with two different stretches. Complete four repetitions per stretch, holding the stretch for 15 to 30 seconds. Apply ice over your muscle to reduce new swelling. Stretch and ice the muscle again later in the day.
Step 10
Continue with the aerobic warm-up and stretching routine for three more days during the week.
Step 11
Resume your weightlifting workout the following week. Perform the aerobic warm-up and stretching routine before you begin your weightlifting exercises. Start each exercise with an easy weight in which you can complete 10 to 15 repetitions without much effort for your first set. Increase the weight by 10 percent for your second set and another 10 percent for your third set.
Step 12
Slowly increase the weight you are lifting by adding 10 to 20 percent each week until you are lifting the weight you used prior to your injury, reducing the likelihood you will pull your muscle again.
Tips and Warnings
- Keep a bag of frozen peas in your freezer to use as an ice pack. Fill a sock with uncooked rice, heating it in the microwave for 90 seconds to use as a heat pack. Place a cloth between your skin and the hot and cold packs to avoid injury to your skin.
- If the pain from a pulled muscle is unbearable, immobilize your joints and apply an ice pack on your way to getting advanced medical care with the help of a friend or family member.
Things You'll Need
- Ice pack
- Non-steroidal anti-inflammatory medicine
- Hot pack
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D. et al. .; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
