A pulled muscle, also known as a strain, is a common injury that occurs when a muscle is stretched too far and fibers are torn. Pulled muscles most often occur in the calf, hamstring, lower back, shoulder, and neck. Symptoms include pain, swelling, bruising, and decreased strength in the affected area.
When you first pull a muscle, the most important thing is to rest and avoid further injury. However, once the initial pain and inflammation subsides, light activity and exercise can help aid healing and prevent future injury. The key is finding the right balance between rest and activity.
Should you rest a pulled muscle?
Rest is crucial in the first few days after pulling a muscle. This gives the injured tissue time to begin healing without being disturbed. Complete rest with no activity involving the injured muscle is recommended for at least the first 24-72 hours after the initial injury.
During this early rest period, it is important to:
- Avoid any activities that could strain the injured muscle
- Apply ice to help control pain and swelling
- Keep the injured area elevated to reduce swelling
- Use over-the-counter pain medication as needed
- Wrap the injured muscle in an elastic compression bandage to provide support
After 2-3 days of initial rest, you can begin light activity as long as it does not cause pain. However, strenuous activity should still be avoided for 1-2 weeks to allow the muscle fibers to rebuild.
Trying to resume normal activity too quickly can cause further damage to the injured muscle. A good rule of thumb is to avoid anything that causes pain in the affected area. If an activity is painful, stop and rest some more.
Benefits of rest for a pulled muscle
The main benefits of rest for a pulled muscle include:
- Allows inflammation to subside – Inflammation occurs immediately after the injury as the body sends blood and immune cells to begin repairs. Too much activity increases inflammation and delays healing.
- Prevents further injury – Using the injured muscle can lead to even more fiber tearing and increased damage. Rest helps avoid this secondary injury.
- Promotes regeneration – The muscle fibers need to regenerate and scar tissue needs to develop to heal the tear. Rest optimizes this healing process.
- Provides pain relief – Using the sore muscle will exacerbate pain. Rest gives the injury a chance to start feeling better.
So in summary, resting an injured muscle promotes healing by controlling inflammation, preventing further damage, allowing regeneration and scar tissue formation, and reducing pain.
Is there such a thing as too much rest?
While rest is vital initially, too much rest can also impede recovery. After a few days, gently moving the injured muscle helps rebuild strength and flexibility. Staying immobile for too long can:
- Tighten the muscles and tendons, increasing future injury risk
- Lead to scar tissue formation that limits range of motion
- Cause the injured area to lose strength from disuse
- Delay overall healing time
Research shows that a graded exercise program starting a few days after injury helps improve recovery compared to complete rest alone. The key is starting light and gradually increasing activity in a controlled, pain-free way.
Should you exercise a pulled muscle?
Exercising a pulled muscle depends on the severity of the injury and point in recovery:
- First 48-72 hours: Complete rest recommended. No exercise.
- 3-5 days after injury: Begin gentle range of motion exercises that don’t stretch the sore muscle.
- 1-2 weeks after injury: Start light strength training with resistance bands and controlled movements.
- 2+ weeks after injury: Gradually return to normal exercise as tolerated without pain.
The initial light activity helps deliver blood to the area to promote healing without overstressing the injured tissue. Over time, the exercises become more challenging to rebuild flexibility and strength.
Benefits of exercising a pulled muscle
If done at the right time and intensity, exercising a pulled muscle provides many benefits:
- Increases blood flow – Gentle movement pumps blood to the area to deliver nutrients and oxygen critical for repair.
- Promotes fiber alignment – Controlled motions help align new collagen fibers forming in the muscle.
- Maintains range of motion – Stretching and motion exercises prevent tightening up.
- Strengthens muscles – Light strengthening rebuilds power in the injured tissue.
- Prevents muscle loss – Using the muscle, even gently, prevents atrophy.
- Reduces healing time – Early, gradual loading shortens recovery compared to immobilization.
Progressive exercise remodels the damaged tissue to heal stronger than with rest alone. Just be sure to increase activity slowly and methodically.
Precautions when exercising a pulled muscle
It’s important to take precautions when starting to exercise a pulled muscle. Attempting too much, too soon can reignite pain and delay healing. Some key precautions include:
- Consult a physical therapist or athletic trainer to help design a tailored rehab program.
- Start with range of motion exercises before strengthening.
- Use minimal resistance initially when strengthening.
- Increase activity very gradually over days to weeks.
- Always stay within a pain-free range of motion.
- Avoid stretching or loading the injured muscle until healing is underway.
- Monitor for any increase in pain or swelling.
- Allow proper rest and recovery between exercise sessions.
Carefully monitoring the body’s response and adjusting the exercise program accordingly can promote optimal healing.
How much rest vs. exercise is best?
Finding the right balance between rest and exercise comes down to following the progressive stages of healing:
| Stage | Timeline | Goals | Activity Recommendations |
|---|---|---|---|
| Inflammatory phase | 0-72 hours after injury | Limit bleeding and swelling | Complete rest from using injured muscle |
| Repair phase | 3-10 days after injury | Promote regeneration of muscle fibers | Gentle range of motion exercises |
| Remodeling phase | 10+ days after injury | Build up muscle strength and flexibility | Light strengthening exercises |
| Recovery phase | 2-6 weeks after injury | Gradually increase strength and endurance safely | Gradual return to normal activity |
Trying to do too much, too soon after injury or sticking with complete rest for too long can impede the body’s natural healing cascade. Work closely with a physical therapist to determine the ideal exercise program tailored to your specific injury timeline and goals.
Tips for exercising a pulled muscle
Here are some helpful tips for safely exercising a pulled muscle:
Focus on range of motion
Initially focus on gentle exercises that move the joint through its full pain-free range of motion, like shoulder circles or ankle rotations. This prevents stiffness and scar tissue formation.
Start light
When starting strengthening, use very low resistance from resistance bands and lightweight dumbbells. High reps with low weight prepares the tissue without overloading it.
Work both sides
Be sure to move both the injured and uninjured sides equally to prevent muscle imbalances. But keep the injured side within a pain-free zone.
Try eccentric exercises
Eccentric motions like lowering weights can encourage fiber realignment without much added stress. Go slowly and control each phase of the movement.
Address flexibility
Gently stretching the injured muscle for a few minutes several times a day helps maintain range of motion as healing progresses.
Use ice after
Applying ice after exercising is an easy way to help control inflammation and pain associated with the controlled loading.
Listen to your body
Pay close attention to your pain signals. More intense exercise should never significantly exacerbate the injured area. Dial it back if needed.
Sample exercises for a pulled muscle
The optimal exercises for a pulled muscle depend on the affected muscle. Here are some sample exercises to get you started:
Pulled calf muscle:
- Seated calf stretch – Gently flex ankle to stretch calf
- Towel scrunches – Grip towel with toes to strengthen calf
- Calf raises – Rise up on toes
- Walking – Gradually increase time and speed
Pulled hamstring:
- Hamstring stretch – Lean forward to feel stretch in back of thigh
- Glute bridges – Raise hips up to strengthen hamstring
- Hamstring curls – Bend knee to lift heel toward buttocks
- Wall sits – Hold squat against wall to build endurance
Pulled shoulder muscle:
- Shoulder circles – Rotate shoulder gently through full range of motion
- Shoulder squeezes – Squeeze shoulder blades together, hold 5 seconds
- Shoulder flexion – Slowly raise arm in front of body
- Rowing – Pull resistance band back with good form
When to see a doctor
See a doctor if:
- Pain or swelling worsen despite rest, ice, elevation, and over-the-counter medications
- You are unable to use the muscle at all or bear weight on it
- Significant bruising develops over a large area
- You suspect a complete muscle tear or rupture rather than just a strain
- The injury does not improve with 2-3 weeks of self-care
A doctor can assess the severity of the injury, rule out complications like deep vein thrombosis or fractures, provide prescription anti-inflammatory medication, and refer to physical therapy as needed.
Conclusion
Finding the right balance between rest and exercise can optimize recovery from a pulled muscle. While initial rest is critical, light activity and exercise helps rebuild strength and flexibility when introduced at the appropriate stage of healing. Work with your doctor to design a tailored rehabilitation program that allows enough rest to protect the injury while also providing the right amount of gentle loading for your muscle fibers to regenerate even stronger than before.