Should I stretch a pulled muscle?

Author: Kaya Mitchell  |  Last update: Friday, May 2, 2025

Do wait three days to a week after the injury, depending on severity and symptoms, to begin stretching. Using pain as a guide; if you feel sharp pain in the injured area, it means it is too early to start stretching. Do wait until the inflammation mostly goes away before the first stretch.

How do I heal a pulled muscle fast?

What's the best treatment for a pulled muscle?
  1. The RICE method. Rest, ice, compression and elevation can help relieve pain and inflammation during the first few days of your recovery. ...
  2. Crutches. ...
  3. Pain relievers. ...
  4. Physical therapy. ...
  5. Platelet-rich plasma injections.

Is it better to rest or exercise a pulled muscle?

Your doctor may recommend the following at-home treatments: Rest. Rest the muscle for a few days or until your doctor gives you the okay. If you have a minor muscle strain, you should be able to do some gentle movement after two days.

When should you not stretch a muscle?

So, as simple as this advice goes, if you're gaining an increased range of movement or flexibility in a muscle by stretching it, but ultimately not resolving your pain, then stop, as the muscle is often more in need of a strengthening program and further stretching may result in further damage.

How do you tell if it's just a pulled muscle?

With a pulled muscle, however, the pain is usually immediate. “The pain from a pulled muscle is intense, sharp, and localized to where the injury occurred and can also be associated with swelling, bruising, and difficulty moving the joints nearby,” said Gregory.

Should I Stretch a Muscle Strain?

Should you massage a pulled muscle?

It's important to note that you should never massage a strained muscle that hasn't been given 72 hours to rest. Massaging a freshly-strained muscle can actually increase inflammation and even cause further injury, so be sure to wait at least three days before attempting any massage therapy.

How to tell if pain is muscular or internal?

Muscular pain often feels localized, tender to the touch, and worsens with movement or specific activities. It may also be accompanied by muscle spasms or visible signs of inflammation. Internal pain , on the other hand, may feel deeper, more widespread, and unrelated to movement.

Is it bad to stretch a pulled muscle?

Do wait three days to a week after the injury, depending on severity and symptoms, to begin stretching. Using pain as a guide; if you feel sharp pain in the injured area, it means it is too early to start stretching. Do wait until the inflammation mostly goes away before the first stretch.

When stretching, you should never?

Avoid sharp movements, bouncing, and rocking back and forth as such motions cause the muscles to tense up. Rapid, jerky movements can result in strain and muscle tear, so you should start with slow, gradual movements and ease into the motion, focusing on the targeted muscles.

Can a doctor do anything for a pulled back muscle?

A back specialist can typically diagnose a mild strain or sprain by reviewing your symptoms and learning how your injury occurred. Depending on the severity of the pulled back muscle, they may recommend additional treatments, such as: Prescription medications for pain or inflammation. Muscle relaxant drugs.

Is it good to keep moving a pulled muscle?

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol and massages for the first couple of days. When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

Is heat good for a pulled muscle?

After an acute injury, ice should be used to minimize swelling for the first two to three days. After this period, heat can be used to increase blood flow and assist the natural healing process. Applying heat too early may cause additional swelling by increasing blood flow to the injury.

How to speed up muscle repair?

Your six back-to-basics steps for better muscle recovery:
  1. Drink at least 2 litres of water each day.
  2. Don't skip your rest days.
  3. Aim for 7-9 hours of quality sleep each night.
  4. Eat a good source of protein at each meal.
  5. Stretch after your workouts.

Is walking good for a pulled muscle?

Even with mild strains, it's important not to overdo it. Swimming, walking, and stretching are good activities to begin with, increasing intensity gradually. Moderate to severe strains require a longer recovery period.

How to speed up recovery?

POST-WORKOUT RECOVERY: 7 TIPS TO RECOVER QUICKER
  1. COOL DOWN PROPERLY. Post-workout recovery begins as soon as you stop training. ...
  2. STRETCH AND FOAM ROLL. ...
  3. EAT A POST-WORKOUT MEAL. ...
  4. HYDRATE. ...
  5. KEEP MOVING. ...
  6. GET PLENTY OF SLEEP. ...
  7. GET A MASSAGE.

What not to do with a pulled back muscle?

Do not do activities that involve heavy lifting or twisting of your back for the first 6 weeks after the pain begins. Do not exercise in the days right after the pain begins. After 2 to 3 weeks, slowly begin to exercise again. A physical therapist can teach you which exercises are right for you.

What 2 things should you never do when stretching?

Avoid holding intense stretches for more than 20 seconds. Prolonged intense stretching can restrict oxygen flow to your muscles, causing connective tissue development that reduces flexibility. Keep these stretches short and sweet to gradually increase your flexibility over time.

When not to stretch a muscle?

In general, aches and pain can arise from the joint, the muscles, tendons/ ligaments and the nerves. While stretching is often situation dependent, if the pain comes from the nerves, stretching the area of pain may actually make it worse.

What is the golden rule for stretching?

The Golden Rule

Make sure that all your angles are correct as you start the movement. You must move with the right speed and with the right posture. Your focus should be moving the joint as little as possible as you stretch the muscle.

How to quickly recover from a pulled muscle?

approach — rest, ice, compression, elevation:
  1. Rest. Avoid activities that cause pain, swelling or discomfort. ...
  2. Ice. Even if you're seeking medical help, ice the area immediately. ...
  3. Compression. To help stop swelling, compress the area with an elastic bandage until the swelling stops. ...
  4. Elevation.

Is it good to massage a pulled muscle?

In fact, a 2012 study found that massage right after an injury may even speed strained muscle healing. If the area is too sensitive for massage, wait about a week and ask your doctor. After that, you can start massaging the injury and surrounding muscles to help with pain and improve range of motion.

Should I ice before or after stretching?

In addition, heat and ice shouldn't be the only components of your warmup and cool-down routine. Be sure to pair heat with light warmup exercises and ice with a post-exercise stretching period.

What does a pulled muscle in your back feel like?

Sudden and severe pain

Worsening pain with muscle contractions. Swelling and bruising.

What is the best medicine for muscle pain?

This is a personal preference. Some feel acetaminophen works better for them, whereas others find ibuprofen better relieves a headache. Muscle ache or pulled/strained muscle. Ibuprofen typically works better for this kind of pain relief, due to the anti-inflammatory effects.

What does an inflamed organ feel like?

Visceral pain might be your body telling you that you have an injury, infection or condition that's affecting one of your visceral organs — your heart, lungs, bladder or reproductive system and digestive system organs. The pain usually feels dull, deep down and spread out.

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