We all know it too well: you are shifting furniture, playing pickup basketball, or perhaps you have just sneezed improperly, and you experience that sudden, piercing, burning sensation that lets you know that something is wrong. Muscle strains are the bane of the best of us, and when they occur, the only thing that comes to your mind is returning to normalcy as soon as possible.
A muscle strain is merely a trauma to your muscle fibres or tendons when they are overstretched or, in some instances, torn. It may be very painful, annoying and really inconvenient in the course of everyday life. However, the way you handle the first several days and weeks can alter the pace of your recovery drastically.
Here, we explain everything you want to know about how to speed up healing of pulled muscles, the warning signs, and all the answers to questions that everyone wants to ask when they have a pulled muscle.
What Causes Muscle Strains?
Most muscle strains happen because of a few common culprits:
- Overexertion or increasing activity levels too quickly (we’re all guilty of this one)
- Sudden movements that catch your muscles off guard
- Being tight or out of shape
- Skipping the warm-up (yes, it matters)
Doctors classify strains into three grades. Grade I is the mild stuff—uncomfortable but manageable. Grade II indicates that you have some real tearing, and Grade III is a serious condition in which the muscle is fully torn. Regardless of your category, a good recovery plan makes all the difference.
How to Speed Up Muscle Strain Recovery: Expert Tips
1. Immediate Rest and Protection
The first 48 hours are absolutely critical. Stop whatever you were doing that caused the injury and give that muscle a break. I know it’s tempting to “test” it or see if it’s getting better, but resist the urge. Your muscle fibres need time to start healing without you constantly disrupting the process.
Here’s the reality: pushing through pain at this stage almost always makes things worse and keeps you sidelined longer.
2. Apply Ice Early and Often
During the initial 2-3 days of an injury, cryotherapy (ice application) is highly recommended. Wrap an ice pack in a towel and apply it for 15-20 minutes at a time, every few hours. This helps reduce inflammation, alleviate pain, and control swelling.
Avoid applying heat during the initial inflammatory phase. Heat feels good, but it can exacerbate swelling and worsen your symptoms.
3. Compression and Elevation
A compression wrap will reduce the swelling as well as provide a certain amount of support to your area of injury. Elevate the injured muscle as high as possible when you are able; this is a good practice to reduce swelling since gravity assists in the effort.
This entire method is what we refer to as R.I.C.E. therapy (Rest, Ice, Compression and Elevation). It has been the preferred treatment for soft-tissue injuries over the last few decades due to its effectiveness.
4. Gradual Reintroduction of Movement
You can begin to do some light movement after about 48-72 hours, when the worst pain has started to subside. Gentle stretching and simple range-of-motion exercises are a good way to get the blood to the region and keep everything limber.
The keyword here is gentle. Take a step backward when it hurts and stings. Pain and discomfort are not the same, and one should understand how to differentiate them.
5. Physical Therapy and Rehabilitation
Seeking the services of a physiotherapist can actually accelerate your healing process. Health Bound Health Network assembles personalized rehabilitation programs that are in line with your injuries, level of fitness and objectives.
We also consider what may have led to the strain in the first place – muscle imbalances, movement patterns or weakness that predispose you to injury.
6. Myofascial Release and Massage Therapy
Tension can be relieved with manual therapies such as massage and myofascial release to improve the flow of blood and free scar tissue as you heal. However, it depends entirely on timing–there are no benefits to doing these treatments early on when pain and swelling are still severe.
7. Proper Nutrition and Hydration
To recover well, your muscles must be fueled. Protein aids in repairing the damaged tissue, antioxidants combat inflammation, and Vitamin C and D help the healing process. Omega-3 acids are also wonderful in decreasing inflammation. Keep drinking enough water and think about supplements when your diet is not hitting all the marks.
8. Avoid Re-Injury
When you begin to feel better, the urge will be to rush back into your normal routine. Refrain from premature return to activity. Restart your training slowly, ensure you are suitably warming up, and focus on form. A majority of individuals who re-injure themselves do so because they return too soon.
Your Go-To Guide for Relief and Recovery of Joint Pains
Frequently Asked Questions (FAQs)
1. How long does a muscle strain take to heal?
It depends on the severity of the issue.
- Grade I (mild): 1-2 weeks
- Grade II (moderate): 3-6 weeks
- Grade III (severe): Several months, sometimes needs surgery
Working with a rehab team can help you get back faster and more safely.
2. How is a pulled and torn muscle different?
They are the same things, but of varying levels of severity. A mild strain is commonly called a pulled muscle; more severe, with features of partial or complete tearing of the fibres, would be a torn muscle.
3. Is it possible to exercise with a muscular strain?
It should only be done after the acute stage with the help of a professional. Light exercises such as walking or stretching, perhaps, may be acceptable, but nothing that causes discomfort.
4. Do I apply heat or cold?
The initial 48-72 hours of swelling should be treated with ice. Then heat would aid in loosening things up and getting the blood going– perfect before a gentle stretching or therapy session.
5. How do I know if I need to see a specialist?
See a professional if:
- Pain doesn’t improve after a few days of rest and ice
- Swelling or bruising gets worse
- You heard a “pop” or felt something tear when you got hurt
- You can’t move the muscle or put weight on it
At Health Bound, we offer both in-clinic and in-home rehab programs for muscle injuries throughout Ontario.
Final Thoughts: Be Proactive, Be Patient
To learn the best way to accelerate recovery of muscle strains, the first step is to feed the body what it requires to heal properly. Being on the sidelines is frustrating, and being back to your normal activities can be so tempting, but a good recovery means that you will be stronger and more resilient in the future.
We offer evidence-based care in treating soft-tissue injuries by having a multidisciplinary team that will assist you in a full recovery at Health Bound Health Network. Whether you have a small pull or a major strain, we will assist you in properly recovering and resuming your favourite activities.
Begin your recovery journey with evidence-based care.
Visit healthbound.ca to learn more or book a consultation with one of our rehabilitation specialists.
Disclaimer: The information provided in this blog, including any physical therapy exercises or recommendations, is intended for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with your physician, physical therapist, or other qualified healthcare provider before starting any new exercise program, especially if you have a history of injury or underlying medical conditions.
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