A pulled muscle — or muscle strain — is when a muscle is stretched too far, and small tears develop. Pulled muscles are graded by severity.
- Grade I: mild discomfort that does not limit activity.
- Grade II: moderate discomfort that can limit ability to perform some activities. You may experience swelling and/or bruising at the site.
- Grade III: severe discomfort that can limit activity. You may experience swelling, bruising, and muscle spasms at the injury site.
For Grade I and Grade II sprains, you may be able to treat the injury at home. (More severe sprains may need temporary immobilization, crutches, or other medical interventions.)
The number one thing you can do for a pulled muscle is REST. Your body may need between one and five days of rest, depending on the severity of the muscle strain. Other things you can do include:
- Apply ice. This will help reduce swelling and pain. Apply ice for no more than fifteen to twenty minutes at a time.
- Use anti-inflammatory medications. These can help reduce swelling and relieve pain.
- Elevate the sprained area if you can to help reduce swelling.
- Try gentle stretching. Stretching can help prevent AND treat muscle strain injuries.
It’s easy to prevent a pulled muscle. Warm up before you work out or play sports. This will help loosen the muscle and prevent muscles. Keeping your body and muscles warm can also help prevent pulled muscles. Wear a warm-up suit between matches to keep your body from getting stiff.
Strengthening your muscles over time can also help prevent muscle strain injuries. Stronger muscles are far less likely to sustain an injury — or a re-injury.
One last word of advice: know your limits. When you are fatigued, you’re more likely to get injured in a number of ways. When your muscles are fatigued, you are more susceptible to strain injuries.