Did you pull a muscle during your workout? Here’s how you can manage a pulled muscle and what you can do to avoid it.
Regular exercise helps improve a person’s mood by increasing energy levels. Participating in physical activities helps manage weight, improve brain health, strengthen bones and muscles, and reduce the risk of chronic diseases. However, every person should be aware of overstraining the body during training as it leads to many injuries such as muscle strain or pulled muscle, a condition in which the muscles are overstretched or torn. Exercises should first be done under the guidance of experts to help you correct your posture and understand the correct way to do it, in order to prevent muscle injuries, aches and pains.
Here’s everything you need to know about a muscle pull during training and what you can do to make the pain go away.
How does muscle fatigue occur?
Muscle tension is accompanied by a popping or popping sensation indicating that the muscle tissue is overstretched. This can especially occur in certain parts of the body, such as the lower back, neck, shoulders, or hamstring muscles at the back of the thigh. Simply put, muscle fatigue happens when you tear a muscle and it can be painful. Bruising and muscle weakness are common signs of muscle fatigue.
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Treatment for a pulled muscle
The treatment procedure for a pulled muscle depends on the type and severity of the injury. For minor muscle strain, anti-inflammatory pain relievers such as ibuprofen (Advil) or aspirin are recommended to reduce swelling and pain. Most muscle strains can be properly treated with the RICE method to prevent further complications.
What is the RICE method?
A popular method for pulled muscles is the RICE method which stands for rest, ice, compression and elevation. In this method, a person needs to follow these steps:
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- Get adequate rest avoiding strenuous physical activities to help heal the tight muscle.
- Use cold compresses to freeze the tight muscle about four to eight times a day for a period of 20 minutes.
- Compress the tight muscle with constant, gentle pressure to prevent swelling and inflammation.
- Elevating the injured area above heart level by using pillows to lift the affected limb helps reduce swelling.
How to avoid having a pulled muscle?
A pulled muscle can be painful, and there are several ways to avoid muscle strain. To avoid straining the muscle again, you can follow these measures that can help you avoid the risk:
- Allow enough time for the injured muscle to heal.
- Stretch the muscles daily with adequate pressure.
- Choose alternative activities to strengthen your muscles.
- Warm up before training.
- Consuming potassium-rich foods before exercising, such as bananas and avocados, prevents muscle fatigue.
- Stay hydrated during exercise.
It’s important to recognize your limits when training to avoid serious problems like muscle fatigue. Although there are several ways to avoid the problem, if you still feel muscle tension, see a doctor first.