If you love fitness and working out, at some point down the line you are likely to suffer from an injury. And one of the most common ailments that can affect you is a pulled muscle. Obviously, you will want to recover so you can get back to training at the earliest possible opportunity, but you also don’t want to risk making anything worse. With this in mind, here are just a few ways that you can help your recovery time when you pull a muscle.
Remedies for a Pulled Muscle
Ice the Affected Area
When you notice pain that feels like you’ve pulled a muscle, you should apply some ice as soon as possible. This will help to both reduce the swelling and ease the pain. There are a couple of different ways that you can apply the ice including using an ice pack and wrapping up some ice cubes in a towel. You can apply the ice throughout the day of the injury, but try to limit each application time to 15 minutes. To reduce swelling further, it’s always a good idea to also elevate the area, if you can.
Get Some Rest
This may seem like an obvious tip, but the last thing you want to do is rush your recovery and risk injuring yourself further. First, stop the activity you are doing that caused the strain in the first place. For minor muscle injuries, an average amount of time to rest the affected area is between two and five days. Try returning to your regular fitness regimen gradually and listen to your body if it’s telling you that you are pushing yourself too hard.
Depending on where the injury is, there are all kinds of different stretches that you can do to bring back your regular mobility, strength, and flexibility. Completing these stretches in the days following your injury can help speed up your recovery time. Again, try not to push yourself too hard so you don’t risk any further damage.
Soaking in a Warm Bath
Though ice may be the thing you turn to straight after injury, heat can help to soothe and promote recovery in the following days. Try running yourself a nice warm bath and adding some salts. Simply sitting back and relaxing can help to ease any stiffness that you are still suffering from and enhance your mobility.
Turn to the Professionals
Getting some professional treatment may be one of your best options when it comes to speeding up recovery so check out a full list here of some of the options out there. One that many people find effective is massage, which can help to stimulate blood circulation, release tension that has built up, and reduce swelling. If you have pain and swelling that doesn’t go away after a few days, a trip to the doctor is in order.
Essentially, speeding up the recovery time of pulled muscles is all about getting plenty of rest and not pushing yourself too hard, too soon. Try out the five methods on this list to get yourself back on your feet and training again at the earliest possible time.