HEALTH

 

1. Ice and elevate.

Sit or lie down and elevate your pulled muscle as soon as you can, then apply ice and compression. Not only will this help reduce inflammation, but it will also enable restorative blood flow. Hold the ice in place for 15-20 minutes, then rest. Make sure to repeat this process every hour for a day or so for the best results.

2. Keep still.

Don’t  stretch out your muscle! It may be tempting (or even seem like the best thing to do), but stretching only makes your situation worse and can cause torn ends to stretch farther and farther apart. Ouch! Instead, lay low for a few days and allow the muscle to properly heal before putting any added pressure on it.

3. Monitor your injury.

Keeping a close eye on your torn muscle is important. If you notice any bruising, it may be a sign of something more serious—so check with your doctor right away.

4. Don’t be a tough girl.

If it’s been two weeks and your symptoms are persisting, don't assume that you're fine to resume normal activitieis simply because enough time has passed. Leaving a pulled muscle untreated could be extremely dangerous, especially if it requires reattachment by surgery. Again, head to the doctor ASAP.

5. Relax

Relaxation is the key to a speedy and full recovery. Your injury could take anywhere from days to months to heal, so take that time to think about what went wrong. When you get back into the gym, try reassessing your routine, starting out with more gentle exercises. Remember: If your muscle starts to hurt again, it’s a sign that you're not ready, and that's okay. You deserve the time to heal!

Have you ever pulled a muscle? How do you prevent injury while working out? 

by Samantha Subin | 2/1/2016