Dealing with Pulled Muscles: Recovery & Prevention Guide

By Mike Croskery, M.Sc. HK (Biomechanics) - Clinical Exercise Physiologist

At some point, almost all of us have felt that unsettling pulling sensation in a muscle, often followed by an uncomfortable spasm during exercise or movement. What initially feels like a minor tweak – awkward, tight, or slightly painful – can quickly escalate if ignored. Chances are, you've experienced a muscle strain, commonly known as a "pulled muscle." If you're looking for practical pulled muscle recovery tips and strategies to prevent future injuries, you're in the right place. But what exactly happens, and more importantly, what should you do about it?

Understanding Muscle Strains: What Causes That "Pulled" Feeling?

A muscle strain occurs when the forces applied to a muscle exceed its ability to withstand them. This mismatch in force production can lead to the muscle fibres either overstretching or contracting too intensely, resulting in minor soft tissue damage to the muscle fibres themselves, and sometimes even to the surrounding connective tissue. While your body has built-in protective mechanisms (like sensors in tendons acting as "circuit breakers"), sometimes they don't react quickly enough or accurately, leading to strain.

Common culprits behind a muscle strain include:

• Trying to lift a weight that is greater than your current strength.
• Muscles that fail to activate at the appropriate time during a movement.
• Sudden changes in biomechanics can cause an unexpected overload on a supporting muscle.

When a muscle is strained, you might physically feel a knot or persistent tension in the affected area. This tightness in the muscle is a result of the affected muscle trying to protect itself from further damage by continuing to contract, thereby preventing additional injury. However, it is important to distinguish between a muscle strain and a muscle tear.

In contrast to a sprain, a muscle tear involves actual tearing of the muscle and connective tissue. The tear can be partial or, in severe cases, complete, leading to significant dysfunction. This type of injury is often accompanied by bleeding, swelling, and intense pain within the affected muscle. If this is the case, more advanced medical assessment and a structured rehabilitation plan are necessary. Fortunately, most muscle strains are less severe and often improve with proper care and rest.

What to Do Immediately If You Suspect a Pulled Muscle

If you believe you've just pulled a muscle, acting quickly can significantly impact your recovery.

1. Stop the Activity: This is the most critical first step. Continuing to "work through" the pain will only worsen the muscle strain and increase the risk of further damage. It's best to halt the workout or task entirely to initiate the healing process.
2. Apply Ice: Swelling can develop over the next few hours, intensifying pain and discomfort. Applying ice immediately to the area can help reduce swelling. Use an ice pack for 15-20 minutes² at a time, for the first couple of hours following the injury¹.
3. Consider Anti-inflammatories: Over-the-counter anti-inflammatory medications (if approved for your situation) can also provide relief from pain and inflammation³. Always consult with a healthcare professional if you require specific information on any aspect of your health.
4. Assume the Worst (Initially): It can be challenging to assess the severity of a muscle strain independently. It's generally wise to assume the injury is more significant than you think and act accordingly to protect yourself from further harm.

Muscle Strain vs. Muscle Cramp:

It's essential to distinguish between a muscle strain and a muscle cramp. Even though the exact cause of cramps is still debatable, they involve persistent muscle contraction due to either a protective reason, neurological phenomena, or biochemical reaction within the muscle itself. To relieve a cramp, continue to move the affected joint. Contracting the muscle lightly increases energy production in the muscle, which is essential for relaxation. Gentle stretching and massage can also help deactivate nerves involved in cramping. To prevent future cramps, focus on a well-balanced diet, adequate hydration (aim for 3-4 litres of fluids daily), and regular exercise (at least 150 minutes a week of moderate to high intensity).

Stretching a Strained Muscle:

Although your instinct might be to stretch a strained muscle to reduce the spasm, this can be counterproductive in the initial stages of recovery. Avoid aggressive stretching for the first 24 hours, as it could cause more damage. Similarly, exercise caution when using massage, rolling, and percussion massage during this acute phase. These techniques can be beneficial later in the healing process to help alleviate lingering tension or spasms.

Getting Back in the Game: Returning to Workouts After a Muscle Strain

Patience is key when recovering from a pulled muscle. Let pain be your guide.

• Mild Strains: These often resolve in a few days. You can gradually ease back into your workouts, starting with reduced weight and/or volume.
• More Serious Strains: This level of injury can take 7 to 10 days, or longer, to fully recover. You need to allow the muscle sufficient time for recovery before attempting to return to your previous activity level.

When you do return:

• Reduce Intensity and Volume: On your first day back, reduce the intensity by approximately 25% and the total volume by 50% to gauge your muscles' response.
• Listen to Your Body: If you feel pain, stop. Don't push through it.
• Gradual Progression: Although it may feel like a setback, remember that a cautious return will ultimately lead to quicker and more sustainable progress. Rushing your recovery significantly increases the risk of re-injury, delaying your overall progress.

How to Reduce Your Risk of Pulling a Muscle

Although muscle pulls and strains may seem to be inevitable, there are several steps you can take to reduce your risks.

1. Perform a Proper Warm-up: A thorough warm-up increases muscle temperature and blood flow. This process helps to prepare your nervous system for the upcoming activity. Light cardiovascular exercise combined with dynamic stretching and specific movements that mimic your upcoming activity (e.g., warm-up sets for lifting) are all good choices.
2. Maintain Balanced Fitness: Focus on developing symmetrical strength, muscle development, and flexibility to achieve a well-rounded physique. Identify and address any muscular imbalances or weak points that might predispose you to injury.
3. Gradual Progression: Avoid sudden jumps in intensity or volume. A general rule of thumb is to increase volume and/or intensity by about 10% per week. This level of progression allows your muscles to adapt and respond safely.
4. Master Proper Technique: Poor form can significantly contribute to muscle strains. Focus on the correct technique for all exercises and movements. Common mistakes include rounding the upper back, twisting while bending, lifting weights that are too heavy (which can lead to early technical failure), or performing movements too quickly without control.

Although muscle strains and pulls can occasionally be an unwelcome part of an active lifestyle, implementing these practical and effective strategies can help you reduce your risk, speed up healing, and prevent future injuries.

References

Hotfiel, T., Engelhardt, M., Hammer, C., Grim, C., & Freiwald, J. (2025). Heat and cold therapy in sports–Rethinking mechanisms and clinical applications. Sports Orthopaedics and Traumatology, 41(1), 28-34.

SantAnna, J. P. C., Pedrinelli, A., Hernandez, A. J., & Fernandes, T. L. (2022). Muscle injury: Pathophysiology, diagnosis, and treatment. Revista brasileira de ortopedia, 57, 1-13.

Morelli KM, Brown LB, Warren GL. Effect of NSAIDs on Recovery From Acute Skeletal Muscle Injury: A Systematic Review and Meta-analysis. Am J Sports Med. 2018 Jan;46(1):224-233. doi: 10.1177/0363546517697957. Epub 2017 Mar 29. PMID: 28355084.

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