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Muscle strains, or pulled muscles, are common but painful injuries that occur when a muscle is overstretched or torn. This usually happens due to fatigue, overuse, or improper form. When a muscle is pulled, its fibres are stretched beyond their limit, causing minor damage or a complete tear. The pain from a pulled muscle is often immediate and can worsen with activity and lessen with rest.
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What You'll Learn
Overstretching or tearing of muscle fibres
Muscle strains, or pulled muscles, are injuries that occur when a muscle is overstretched or torn. This usually happens due to overuse, fatigue, or improper form. A pulled muscle can range from a mild strain with minor damage to a severe tear that may require medical care or even surgery.
When you strain a muscle, the individual muscle fibres are stretched beyond their limit and can tear apart. This can happen suddenly, such as with a sudden forceful movement or twist, or gradually through overuse or repetitive movements. In a mild strain, only a few tiny fibres within the muscle may break, while a severe strain can tear the muscle completely.
Grade I strains are mild, causing minor damage without a complete tear. Grade II strains are moderate, with some or most of the muscle fibres torn, affecting muscle strength and range of motion. Grade III strains are severe, with the muscle torn all the way through, often requiring surgery to repair.
Chronic muscle strains develop gradually and are caused by repetitive movements that create tiny strains that get bigger and deeper over time. Acute muscle strains, on the other hand, occur suddenly and cause immediate symptoms. They are often sports injuries caused by sprinting, twisting, or jumping, but they can also occur in everyday life.
Muscles that undergo eccentric (lengthening) contractions are more susceptible to injury than those performing isometric or concentric contractions. This is because eccentric contractions generate higher forces on muscle fibres. As a result, muscle strains are more common in activities like running and sprinting, and athletes in these sports are more predisposed to strains.
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Repetitive movements
Muscles are made of thousands of small fibres woven together. When you strain a muscle, the strands of fibre are stretched beyond their limit and tear apart. Repetitive strain injuries (RSI) are a type of chronic muscle strain caused by repetitive movements. Some examples of RSI include playing sports like rowing, tennis, golf, or baseball, engaging in activities like typing, hairdressing, and decorating, or holding your back or neck in an awkward position for long periods, such as when working at a desk.
The symptoms of a pulled muscle include pain, swelling, and soreness, and you will usually feel these symptoms immediately or shortly after the activity that caused the strain. In most cases, you can treat a pulled muscle at home using the POLICE procedure: Protect your injury by resting it immediately, use Optimal Loading by moving your muscle as soon as possible but only within your comfort level, apply Ice by putting an ice pack on the injury for 20 minutes every two hours, use Compression by wrapping a bandage around the injury, and Elevate the injured muscle above the level of your heart if possible.
Most people can recover from a pulled muscle at home, but severe tears may require medical care or even surgery. A grade 1 muscle strain only pulls and breaks a few fibres, while a grade 3 muscle strain tears all the way through the muscle. Severe muscle strains can result in very limited movement and can take 3 to 4 months to heal, often requiring a rehabilitation program.
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Fatigue and overuse
When muscles are fatigued, they are more likely to be injured or torn. This is because tight muscles are less stretchy, making them more prone to tearing under pressure. Additionally, fatigue can cause a lack of flexibility, which is another factor that can lead to muscle strains.
Chronic muscle strains, in particular, are often caused by repetitive movements that create small strains in a specific body part. This can happen gradually, with symptoms developing over a few days. Overuse of muscles can lead to these chronic muscle strains, as the repetitive movements can gradually tear the muscle.
It is important to note that rest is crucial for muscle recovery. Giving your muscles time to rest allows them to heal and build back stronger. However, resting for too long can cause stiffness and weakness, so it is essential to gradually reintroduce movement and gentle stretching as the muscle heals.
Overall, fatigue and overuse are significant contributors to pulled muscles or muscle strains. They can lead to muscle tears, especially when combined with repetitive movements or a lack of flexibility. Adequate rest and gradual reintroduction of movement are vital for healing and preventing further injury.
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$17.17
Acute or chronic strain
Muscle strains, or pulled muscles, are painful and common injuries. They can be caused by overstretching or tearing of muscle fibres, often due to fatigue, overuse, or improper use. Strains can vary from being mild to severe. While most strains can be treated at home, severe tears might need medical care or even surgery.
Healthcare professionals classify muscle strains as either acute or chronic. Acute muscle strains happen suddenly and cause immediate symptoms. They are usually caused by injury or trauma, such as a sudden, forceful movement or twisting. They may also be more common in cold weather as muscles are stiffer in lower temperatures.
Chronic muscle strains, on the other hand, are caused by repetitive movements that create tiny strains in a certain body part. These strains can develop into more severe strains over time. Chronic strains can occur from low-impact, low-intensity activities and are sometimes referred to as repetitive strain injuries (RSI). Examples of activities that can lead to RSI include typing, hairdressing, decorating, and playing certain sports such as rowing, tennis, golf, or baseball.
The treatment for muscle strains depends on their severity. Mild and moderate strains can often be treated at home with remedies such as the PRICE or RICE method (Protection, Rest, Ice, Compression, and Elevation). Severe strains, however, may require medical treatment or even surgery in the case of a complete muscle tear.
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Treatment and recovery
Most muscle strains can be treated at home and will heal with time and rest. However, severe tears might need medical care or even surgery. It is important to follow your healthcare provider's advice to ensure a smooth recovery.
Rest
Give your muscle adequate time to heal. Avoid activities that cause pain and may further injure the muscle. For the first 72 hours, avoid anything that could make your injury worse, including heat, alcohol, running or jogging, and massaging the injury.
Ice
Apply ice to the injury for around 20 minutes every two hours.
Compression
Wrap a bandage around the injury to provide support and compression. Ensure that the bandage is not too tight.
Elevation
If possible, raise your injured muscle above the level of your heart. For example, if you have a pulled calf muscle, lie down and put your leg on a stool.
Pain relief
Over-the-counter painkillers can help manage pain. You can also rub ibuprofen cream or gel into the injured muscle.
Physiotherapy
Speak to a physiotherapist for advice on building up your muscle strength. Physical therapy can help you regain strength and function.
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Frequently asked questions
A pulled muscle, or muscle strain, is an injury that occurs when a muscle is overstretched or torn.
Pulled muscles can be caused by rigorous exercises, workouts of high intensity, or chronic muscle strain from low-impact activities. They can also be caused by fatigue, overuse, or improper form.
You will usually feel pain immediately or shortly after straining a muscle. In some cases, you may feel or hear a popping sensation.
Most mild and moderate pulled muscles can be treated at home with the RICE (Rest, Ice, Compression, Elevation) or POLICE (Protect, Optimal Loading, Ice, Compression, Elevation) methods. Severe strains may require medical treatment or surgery.
To prevent pulled muscles, it is important to warm up and stretch before exercising, gradually increase intensity, rest your muscles, and maintain good posture.
