Massage. Therapeutic massage helps loosen tight muscles and increase blood flow to help heal damaged tissues. Applying pressure to the injured muscle tissue also helps remove excess fluid and cellular waste products. A 2012 study found that massage immediately following an injury may even speed strained muscle healing.
What is the best thing to do for a muscle strain?
Rest the strained muscle. Avoid the activities that caused the strain and other activities that are painful. Ice the muscle area (20 minutes every hour while awake). Ice is a very effective anti-inflammatory and pain-reliever.
What is the fastest way to heal a pulled muscle?
How to treat a pulled muscle
- Rest. Rest the muscle for a few days or until your doctor gives you the okay. …
- Ice. Apply ice to the injury for 20 minutes each hour you’re awake. …
- Compression. Wrapping the muscle with an elastic bandage can help bring down swelling. …
- Elevation. …
- Medication. …
How long does it take for a strained muscle to heal?
What’s the outlook for someone with muscle strain? Recovery time depends on the severity of the injury. For a mild strain, you may be able to return to normal activities within three to six weeks with basic home care. For more severe strains, recovery can take several months.
Should I stretch a strained muscle?
While it may seem counterintuitive, stretching a strained muscle only makes it worse. Your best bet involves avoiding any movement that agitates the affected area and continue to rest until the pain subsides.
What foods help repair muscle damage?
6 Best Foods to Eat While Recovering From Sports Injuries
- Foods that Contain Plenty of Protein. Protein is the nutrient that reinforces your body’s muscle tissue. …
- 2. Fruits and Vegetables With Vitamin C. …
- Omega-3 Fatty Acids. …
- Zinc-Rich Foods. …
- Vitamin D/Calcium. …
- Foods Rich in Fiber.
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Can a muscle strain take months to heal?
Recovery depends on the location and severity of your muscle strain. In general, almost all Grade I strains heal within a few weeks, whereas Grade II strains may take two to three months or longer.
How can you tell the difference between a muscle strain and muscle soreness?
Telling the difference can be difficult, if you don’t know what to look out for. With muscle soreness, you won’t feel it until a day to two later. With a pulled muscle however, the pain is usually immediate.
Is it OK to exercise with a strained muscle?
3 to 21 days after your injury: Start to slowly and regularly exercise your strained muscle. This will help it heal. If you feel pain, decrease how hard you are exercising.
Is it better to rest or exercise a pulled muscle?
“The most important treatment for acute muscle strain is rest,” he explains. “Continuing to stress a pulled muscle could result in further damage to muscle and a much longer healing time. Icing can be very beneficial immediately after the injury and for two to three days after to limit swelling.
Should I stretch my back if I pulled a muscle?
After the initial pain subsides, returning to previous level of activity may help prevent the muscles from growing weak. Stretch. According to Kojo Hamilton, MD, as you return to activity, gentle stretching exercises may improve tissue healing by bringing more blood flow to the injured area.