Pull a Muscle While Training? Sports Physiotherapy Tips for a Quick Recovery
We’ve all been there—you’re in the middle of a great workout or a game, and suddenly, you feel that sharp twinge of pain. You’ve likely pulled a muscle, and while it’s a common injury, it can be frustrating and put your training on hold. Muscle strains, whether mild or severe, require proper care to heal quickly and avoid long-term issues.
But don’t worry! With proper care, the right sports injury physiotherapy techniques, and a little patience, you’ll be back to your workouts in no time. In this blog, we’ll explore practical muscle strain treatment tips, from managing muscle strain pain to exercises that promote faster healing. By addressing the pain, inflammation, and underlying cause of the injury, sports physiotherapy in Edmonton provides an effective way to recover and get back to your activities safely.
What Is a Pulled Muscle and Why Does It Happen?
A pulled muscle, also called muscle strain, happens when the muscle fibres are strained or damaged. It can occur during intense workouts, sudden movements, or improper warm-ups. Some common causes of muscle strains include:
- Overexertion: Pushing your muscles beyond their capacity during training.
- Lack of Warm-Up: Starting your workout without preparing your muscles for movement.
- Poor Technique: Incorrect form during exercises can put unnecessary stress on your muscles.
- Fatigue: Muscles weakened by fatigue are prone to strains.
Common areas for pulled muscles include the hamstrings, calves, lower back, and shoulders. Symptoms range from mild to sharp pain, swelling, and limited mobility.
Immediate Steps to Take After Pulling a Muscle
When you feel that sudden twinge, it’s tempting to “walk it off,” but trust us—that’s not always the best move. Instead, follow these simple “RICE” steps right after the injury:
1. Rest the Muscle
Stop whatever you’re doing and take a breather. Overusing an already injured muscle will only make things worse.2. Apply Ice
Ice is your best friend in the first 48 hours. Utilize a towel to wrap the ice pack, then apply it to the affected area for 15 to 20 minutes every hour or two. This will help minimize swelling and numb the pain.3. Compression
Use a compression bandage to prevent further swelling. Make sure it’s snug but not cutting off circulation.4. Elevate the Area
If possible, elevate the injured limb above the heart level. This simple trick reduces blood flow to the area, which helps control swelling.Sports Physiotherapy Tips for a Speedy Recovery
1. Keep Moving – But Pay Attention to Your Body
Wait, what? Stay active after pulling a muscle? Yes – but hear us out! While rest is absolutely essential in the early stages (especially the first 48 hours), prolonged inactivity can actually delay your recovery. After the initial acute phase, gentle movements and stretches can work wonders in improving circulation and preventing stiffness.
Here’s what we might include:
- Gentle Range of Motion (ROM) Exercises: Think ankle circles for calf strains or shoulder pendulum exercises for shoulder pulls. These help maintain joint mobility without putting too much strain on the muscle.
- Light Stretching: For example, a seated hamstring stretch for hamstring pulls or a calf stretch against the wall. These improve flexibility while reducing tension.
2. Follow a Customized Exercise Plan
Jumping straight back into your normal workout routine is a big no-no. Instead, we create tailored exercise plans based on the specific muscle you’ve injured and your current condition. These plans progress gradually to avoid reinjury while restoring strength and mobility. Here’s a glimpse at what we might include:- Low-Impact Exercises: Activities like swimming, cycling, or even walking on a treadmill are great for maintaining fitness and boosting blood flow without stressing the muscles.
- Strength-Building Moves: As the muscle heals, we incorporate gradual strengthening exercises, such as:
- Bodyweight squats or resistance band exercises for legs.
- Shoulder external rotations with a resistance band for shoulder pulls.
3. Use Supportive Gear
Supportive gear plays a big role in recovery, especially if you’re itching to stay active without worsening the injury. Based on your specific injury, we may suggest:
- Braces or Wraps: Elastic wraps or neoprene braces provide compression, reduce swelling, and stabilize the injured area. For example, a knee brace for a quadriceps strain or an ankle wrap for a calf pull.
- Kinesiology Tape: This colourful tape is more than just a trend! It helps support the muscles, reduces pain, and improves circulation. For instance, we might tape the hamstrings or lower back to ease the strain.
What Else Does Our Sports Physiotherapy Offer?
In addition to these tips, our sports physiotherapy in Edmonton include:
Manual Therapy:
Manual therapies like deep tissue massage and trigger point release, or myofascial release can reduce muscle tightness and improve flexibility.
Therapeutic Modalities:
We might use tools like ultrasound therapy, electrical muscle stimulation (EMS), or even laser therapy to accelerate the healing process and reduce inflammation.
Take the Right Steps for a Full Recovery:
When it comes to pulled muscles, recovery is all about providing your body the care it needs and taking it one step at a time. At our physiotherapy clinic, we understand how frustrating sports injuries can be. Our Family Physiotherapy team is here to help you recover quickly and safely, guiding you every step of the way. Whether you’re dealing with a mild strain or a more significant muscle pull, sports physiotherapy in Edmonton helps get your back.
Contact us today to book your session with our sports physiotherapists! Let’s work together on your pulled muscle recovery and build a stronger, healthier you.
