We rely on our muscles to complete everyday tasks, from walking, or picking things up, to running and jumping around during a fitness class. Sometimes twisting or pulling the wrong way or too hard can spell injury for these muscles.  A muscle pull or strain is usually the result of a pull or tear, and as we age we put our bodies more at risk when we test our physical limits. Not stretching or warming up sufficiently is enough to get hurt.  Similarly if you do not allow proper time for healing of these strained muscles, you can end up injuring them even worse the next time.

When muscles are injured, the area becomes sore and stiff, and you may not be able to use the muscle for its normal movement.  Less often, but still typical, swelling or bruising occur in the area where the muscle was injured. In order to combat these negative effects of a pulled or strained muscle, below are some ways to reduce pain, swelling and hopefully speed up healing to get you back to yourself. 

1. Use Cold

Icing a muscle injury serves to reduce inflammation and pain.  This should be done almost immediately after you realize there has been an injury.  You can use ice packs to administer cold therapy for 15 minute intervals throughout the day. 

2. Heat

In the same way cold is applied for swelling and pain, heat can be administered to reduce the amount of muscle stiffness associated with the injury.   Using a heat pack to warm up the area can allow for some gentle movement and stretching sooner, and hopefully helping the muscle heal more quickly. 

3. Anti-Inflammatory Drugs

Taking anti-inflammatories like aspirin or ibuprofen, can reduce pain and swelling in a muscle injury.  As with any other drug, these should be taken with caution and not overused.  Elevating a pulled muscle can also help in the reduction of swelling, so you might find the coupling the two works best.

4. Rest

Rest. Rest. Rest.  The worst thing you can do to an injure muscle is not allow it to recover.  This only makes further and worse injury more likely.  Rest a strained muscle for at least a few days to allow time for healing and decrease the risk of a worse injury.  

5. Stretching

As recommended, follow heat with gentle stretches to an injured muscle to help gain back mobility, strength, and flexibility. Building strength in the injured muscle before you begin using it again will help prevent further injuries to the area in the future.

6. Pamper Yourself

Something as simple as massage can stimulate blood circulation and promote healing in the area of the pulled muscle. Massage also contributes heat to the area which will release some of the stiffness caused by the injury.  Soaking in a warm bath can also help to the same end to reduce pain and stiffness.

7. Warm up and strengthen

As mentioned earlier, not warming up or weak muscles may have been what landed you with an injury to begin with.  You should be sure to properly stretch your muscles before doing anything strenuous, in order to prevent further injury in the future.  After a good warm up, you should try to focus on strengthening exercises that slowly make the muscle affected by injury stronger and less prone to another pull down the line.