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TL;DR
A muscle strain (pulled muscle) is a tear in muscle fibers caused by overuse, poor flexibility or lack of adequate warm-up. Symptoms include pain, swelling, redness, and limited movement. To recover faster, follow RICE (Rest, Ice, Compression, Elevation), stay hydrated, eat a protein-rich and nutritious diet and avoid strenuous activity. After the acute phase, gradually introduce gentle stretching, light exercises (like walking or yoga) and later resistance training to aid healing.
What is a Muscle Strain?
A muscle strain, or a pulled muscle, is a soft tissue injury that is a tear in your muscle fibres. Muscle strain is a common injury and can be caused by poor flexibility, improperly warming up the muscles before use, or too much physical activity or exercise. You can experience muscle strain anywhere, and it may present as back pain, soreness in your legs, pain in your forearms or even soreness in your feet and ankles.
The symptoms of muscle strain include:
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Pain or tenderness
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Redness
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Swelling
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Limited motion of the muscle
How to Speed Up Muscle Strain Recovery: Expert Advice
So how do you speed up muscle strain recovery? We asked the experts.
Dr. Janis Guthy says that the early stages of recovery are important: “Rest, Ice, Compression, and Elevation (RICE). Also, drink lots of water and eat a nutritious diet. A nice warm bath with Epsom salts will also draw out any inflammation.”
Dr. Kara Laverdure agrees: “Early rest to avoid worsening the injury, cold therapy during the first 48 hours to reduce inflammation, then switch to heat therapy after the swelling subsides to promote healing. It’s also important to stay gently active, as complete immobilization can slow recovery.
You can also focus on good nutrition, prioritizing protein, vitamins C & D, magnesium, and staying hydrated.”
Once past the early acute pain stage, you can start stretching and exercising the muscle again. Dr Kevin Kraemer explains, “Engaging in light, low-impact activities such as walking, swimming, cycling, and yoga is known as active recovery. You can also introduce isometric exercises.”
Dr Janis Guthy adds, “Avoid any aggravating activities such as heavy lifting or contact sports. Start with passive exercise and then move towards resistance exercises, using an exercise band.”
Key Takeaways
If you’re looking for advice on how to speed up muscle strain recovery, our experts recommended these top three tips:
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Rest, ice, compression, and elevation
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Eat protein and stay hydrated
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Avoid strenuous exercise and introduce gentle stretching
