How to Properly Recover from a Strained or Pulled Muscle

How to Properly Recover from a Strained or Pulled Muscle

Also known as a pulled muscle, a strained muscle is caused by being exceedingly stretched beyond average and can be very discomforting. It’s common that people will strain their hamstrings, calf, and even the groin area. Depending on the level of injury, people will experience soreness, spasms, swelling, and the inability to move on day-to-day activities. Whether you’re an injured athlete or suffered from a particular incident, here are six easy tips that can help with an effective, speedy recovery.

6 Tips on a Proper, Speedy Recovery

1. Rest

Giving your body proper rest is the ultimate key to recovery. According to the severeness of your injury, avoid using that specific muscle for a couple of days before slowly easing your way back into daily activities or training. Not giving your muscles enough rest will prolong the healing process and it will cause even more pain and soreness.

2. Ice and heat

Ice application as soon as your injury takes place allows the swelling and tenseness to go down. Consider using ice on top of your injury for the first few days of recovery and then, apply heat towards the end of the recovery process to loosen and warm up the muscles before proceeding to any physical activity.

3. Compression

Using compression techniques apart of your recovery process reduces the pain and swelling. Gently wrap the muscle with an elastic bandage and be careful wrapping it too tight, this can interrupt blood circulation in the area which can slow down the healing.

4. Elevation

The key to elevation is raising the muscle above heart level. This method reduces soreness, spasms, and reduces the chance of bruising. Try elevating the muscle as much as possible throughout the process of recovering. For example, if you have an ankle sprain, you can stack a few pillows on your bed or couch and prop that foot up while resting.

5. Light stretching and strengthening

You want to avoid muscle weakness and stiffness by doing gentle rehab on your muscle with light stretching and movement towards the end of your recovery. The last thing you want is to lose your muscle strength, so slowly ease your way into physical activity with stretching and warming up to get the blood flowing.

6. TENS technology

Muscle stimulation is an amazing option to consider when recovering or de-stressing. TENS technology intercepts pain signals from reaching the brain and it massages the muscle at whatever level or intensity you prefer. TENS devices are used worldwide by athletes, trainers, and average individuals looking to step up their muscle performance and recovery anywhere they go.