Let the amount of pain you feel be your guide. If a pulled muscle occurs while you’re running or playing a sport, and you have to stop and catch your breath due to the severe pain, the best thing to do is sit the rest of the game out. Take a few days to recover from the pulled muscle before resuming the activity that caused it.
A bag of frozen peas or another vegetable also works well as an ice pack. Avoid using heat, which won’t reduce inflammation caused by a pulled muscle.
Don’t wrap the area too tightly, or you might inhibit circulation. [3] X Research source If you don’t have an ace bandage, cut an old pillowcase into one long strip and use it to compress the area.
If you pulled a muscle in your leg, rest it on an ottoman or chair while you’re sitting. If you pulled a muscle in your arm, you can elevate it using a sling.
If your doctor determines your injury needs extra care, you may be given a pair of crutches or a sling so that the pulled muscle can rest. Prescription-strength painkillers may also be administered. In rare cases, a pulled muscle requires physical therapy or surgical care.
Bruising Swelling Signs of infection, like itchiness and red, raised skin. Bite marks in the area of soreness. Poor circulation or numbness in the area where the muscle pain is felt.
If you enjoy running, take a light jog before doing sprints or faster running. If you play a team sport, you can jog, play catch, or do light calisthenics before diving into the game. Use a foam roller to stretch out the muscles in your legs, back, and shoulders. This can help you warm up your body better.
If you exercise a lot, make sure you’re drinking more water. You might also drink sports drinks, since low electrolytes can also increase your risk of pulling a muscle.
