Massage for Muscle Pulls & Strains

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they’re most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement within the affected muscle group. Mild to moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications. Severe strains or tears may require medical treatment.

  • You’ll usually feel a muscle strain as it occurs. Symptoms include:
    • sudden onset of pain
    • soreness
    • limited range of movement
    • bruising or discoloration
    • swelling
    • a “knotted-up” feeling
    • muscle spasms
    • stiffness
    • weakness

    In a mild sprain, a torn muscle may feel slightly stiff, but still flexible enough for use. A severe muscle strain is when the muscle is severely torn. This results in pain and very limited movement.

    The symptoms of mild to moderate muscle strains usually go away within a few weeks. More severe strains may take months to heal.

What is meant by muscle pull?
A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they’re most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.
Which muscle is a pulled muscle?
It’s common to have a pulled neck muscle, pulled back muscle, or pulled calf muscle. But you can have strained muscles in other areas, including the groin, thigh, feet, ankles, arms, and hands. You can even have a pulled muscle in the chest. These injuries can range from a mild muscle pull to a complete tear.
What is the other name of muscle pull?
Strain (injury)
Strain
Other names Muscle strain, pulled muscle, torn muscle
Two images of the same strain to the hamstring and associated bruising. One of the pictures was shot through a mirror.
Specialty Emergency medicine
Symptoms Bruise, swelling, redness, and soreness
Why do my muscles keep pulling?
Pulled muscles and muscle tears occur as a result of fatigue, lack of proper stretching and flexibility, poor conditioning, overuse, or something as simple as an incorrect form during your workout.
What is the difference between a pulled muscle and a torn muscle?
A muscle strain is an injury that occurs when a muscle or a tendon is overstretched. A muscle tear is when a muscle or a tendon is overstretched and it tears.
Should I stretch a pulled muscle?
Like we mentioned above, the best thing to do for your pulled muscle is to rest it. Physical Therapist Lewis says “You would want to avoid stretching the muscle for a few days to allow the acute injury to begin to heal.
How do you relax a pulled muscle?
Muscle Strain Treatment Self-Care at Home
  1. Protect the strained muscle from further injury.
  2. Rest the strained muscle. …
  3. Ice the muscle area (20 minutes every hour while awake). …
  4. Compression can be gently applied with an Ace or other elastic bandage, which can both provide support and decrease swelling.
How do I know if I pulled a muscle or pinched a nerve?
A pinched nerve and a pulled muscle have distinct symptoms. Symptoms of a pinched nerve include sharp, burning pain; numbness and sudden bouts of weakness; tingling sensation; no swelling; pain that radiates to other areas of the body; and chronic pain that lasts for an extended period of time.
Does a pulled muscle pop?
When muscle strain occurs, people often report a popping or snapping sensation. This is the feeling of the muscle tissue being stretched until it snaps.
What test shows a torn muscle?
An MRI is the best type of imaging for looking at tissue. Your physician may order an MRI on the damaged muscle to find or learn more about your injury. This type of muscle tear imaging can pinpoint the location of even the smallest muscle strains and determine whether a partial or complete strain has occurred.
Should you massage a pulled-back muscle?

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Therapeutic massage may help relax tight muscles and increase circulation to promote healing. If you feel the early signs of a pulled back muscle, massage may help relieve pain and increase range of motion. Be sure to let your therapist know about any discomfort you feel so they can tailor their treatment accordingly.
Does pulling a muscle make it stronger?
One instance of “regeneration” is when you’re sore after exercise and your body knits together the micro-tears in your muscles you sustained by working out intensely. In this case of regeneration, the muscle heals stronger than before.
pulled hamstring

Check if you have a sprain or strain

It’s likely to be a sprain or strain if:

  • you have pain, tenderness, or weakness – often around your ankle, foot, wrist, thumb, knee, leg, or back
  • the injured area is swollen or bruised
  • you cannot put weight on the injury or use it normally
  • you have muscle spasms or cramping – where your muscles painfully tighten on their own

Causes of muscle strains

An acute muscle strain is when your muscle tears suddenly and unexpectedly. Such tears can occur either from injuries or trauma. This can be due to:

  • not warming up properly before physical activity
  • poor flexibility
  • poor conditioning
  • overexertion and fatigue

There’s a misconception that only rigorous exercises and workouts of high-intensity cause muscle strains. According to Johns Hopkins Medicine, muscle strains can even occur from walking.

An acute strain can happen when you:

  • slip or lose your footing
  • jump
  • run
  • throw something
  • lift something heavy
  • lift something while you’re in an awkward position

Acute muscle strains are also more common in cold weather. This is because muscles are stiffer in lower temperatures. It’s important to take extra time to warm up in these conditions to prevent strains.

Chronic muscle strains are the result of repetitive movement. This can be due to:

  • sports like rowing, tennis, golf, or baseball
  • holding your back or neck in an awkward position for long periods of time, such as when you work at a desk
  • poor posture
Do pulled muscles hurt immediately?
With a pulled muscle, however, the pain is usually immediate. “The pain from a pulled muscle is intense, sharp, and localized to where the injury occurred and can also be associated with swelling, bruising, and difficulty moving the joints nearby,” said Gregory.

What are the 3 types of a muscle strain?

Muscle strains can be categorized into three grades, based on severity:
  • Grade 1: Mild damage to individual muscle fibers (less than 5% of fibers) that causes minimal loss of strength and motion.
  • Grade 2: More extensive damage with more muscle fibers involved. …
  • Grade 3: Complete rupture of a muscle or tendon.

Can a muscle strain be permanent?
The amount of time it takes to heal from a muscle strain depends on severity. Grade I strains heal within a few weeks. Grade II strains can take up to 3 months or longer. Grade III strains may require surgery and months of rehabilitation.
Can a muscle tear heal on its own?
A moderate muscle strain or tear can usually be treated similarly but for a longer period of time. Normal activities can be resumed when a full range of motion returns without accompanying pain. Moderate tears may require physical therapy. A severe tear that requires surgical repair can take months or longer to heal.
How is a torn muscle diagnosed?
If a doctor suspects a muscle strain, they will perform a physical examination and ask a person about their symptom history. They may also order imaging studies, such as X-rays, to make sure that the bone has not broken. As part of the diagnosis, a doctor will usually designate the injury as a grade 1, 2, or 3 strain.

 

What are the symptoms of a muscle strain?
Signs and symptoms will vary, depending on the severity of the injury, and may include:
  • Pain or tenderness.
  • Redness or bruising.
  • Limited motion.
  • Muscle spasms.
  • Swelling.
  • Muscle weakness.
Can muscles be permanently damaged?
A permanent soft tissue injury could result in scarring or disfigurement and loss of bodily function. Victims may be unable to return to their jobs and may require medical intervention to complete day-to-day tasks.
What foods help repair muscle damage?
Five Natural Foods That May Help Repair Your Muscle Tear
  • Kale (for Vitamin C and E) This dark green leafy veggie is a superfood that packs in more nutrients than you can count. …
  • Pumpkin Seeds (for Zinc) …
  • Carrots (for Vitamin A) …
  • Tuna (for Omega 3) …
  • Nuts (for B-Complex Vitamins)

A muscle strain, or pulled muscle, occurs when your muscle is overstretched or torn. This usually occurs as a result of fatigue, overuse, or improper use of a muscle. Strains can happen in any muscle, but they’re most common in your lower back, neck, shoulder, and hamstring, which is the muscle behind your thigh.

These strains can cause pain and may limit movement within the affected muscle group. Mild to moderate strains can be successfully treated at home with ice, heat, and anti-inflammatory medications. Severe strains or tears may require medical treatment.

How to treat sprains and strains yourself

For the first couple of days, follow the 4 steps known as RICE therapy to help bring down swelling and support the injury:

  1. Rest – stop any exercise or activities and try not to put any weight on the injury.
  2. Ice – Apply an ice pack (or a bag of frozen vegetables wrapped in a tea towel) to the injury for up to 20 minutes every 2 to 3 hours.
  3. Compression – wrap a bandage around the injury to support it.
  4. Elevate – keep it raised on a pillow as much as possible.

To help prevent swelling, try to avoid heat (such as hot baths and heat packs), alcohol, and massages for the first couple of days.

When you can move the injured area without pain stopping you, try to keep moving it so the joint or muscle does not become stiff.

 

Think of your muscles like a piece of fabric that you are holding in front of you between your two hands. If I were to pull on that fabric, it would stretch up to a certain point. If I then continued to pull some of those fibers would start to break. Eventually, given enough force, the entire piece of fabric would rip right in half. Our muscles are very similar. They can tolerate stretching up to a certain point before structural damage starts to occur. Muscle strains, or “tears”, happen when a muscle is pulled or stretched beyond its physiological range or capability. The muscle fibers then literally “tear” apart similar to the cloth analogy. This tearing is usually a result of too much stretch (a passive pulling of the muscle) or too much strain/trying to lift too heavy, too much, etc (an active pulling of the muscle).

 If you’ve ever experienced soreness after a workout activity, you have, in fact, experienced a muscle strain. This soreness usually goes away after 2-3 days. It’s also more of a diffuse pain – you can’t really isolate exactly where it’s coming from. With a muscle strain, however, you’re going to experience symptoms a lot longer than three days, the pain will be more intense, and it will be much more localized in one specific area of the muscle. Oftentimes deep palpation (massage) to this area will also elicit much tenderness and there may be a feeling of a “knot” in the muscle.

 

After an acute muscle pull, the best principles to follow are the acronym R.I.C.E (I actually wrote a whole article on the steps to take after an acute injury – you can check it out here). REST – take it easy for 3-5 days; don’t exert the muscle for fear of re-injury. ICE – keeping it cold will decrease inflammation and pain. COMPRESSION – neoprene sleeves, ace wraps, compression garments, etc will offer support and protection during this injury phase. ELEVATION – keeps swelling to a minimum. Gentle stretching to the area will also help and regular dosing of anti-inflammatories will help take the edge off. After 3-7 days (depending on your tolerance and the extent of the injury) introducing GENTLE exercises (initially bodyweight only) will help the muscle to recover faster benefits of Massage for Muscle Pulls.

 Appropriate time frames for a simple muscle strain (nothing too complex) are as follows:
1-2 days: RICE with gentle stretching
3-7 days: introduce light active motion per your pain threshold. If it hurts, alter it so it doesn’t or give it up completely.
7-14 days: Progressively more exercise (sets, reps, weight) combined with some massage/foam rolling will help.
14 days+: Continue activity progression per your tolerance.
The biggest issue I see with muscle strains as a physical therapist is people wait way too long before they come in to get help. Rehab for a muscle strain becomes much more difficult when you wait 4+ weeks as opposed to coming in sooner. By that time your body has already done its best to heal that area, however, oftentimes it didn’t do an adequate job. My recommendation is that if you are experiencing symptoms of an acute muscle strain injury don’t let them go for longer than two weeks without consulting a medical provider.

Benefits of Massage for Pulled & Strained Muscles

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.

Can massage fix a pulled muscle?
In addition to increased blood flow, massage therapy can also relieve the pain and discomfort associated with a pulled muscle. Multiple studies have found massage therapy to offer significant relief of pain, more so than medication pain relievers.
What kind of massage is good for a pulled muscle?
Deep tissue massage uses more pressure than a Swedish massage. It’s a good option if you have chronic muscle problems, such as soreness, injury, or imbalance. It can help relieve tight muscles, chronic muscle pain, and anxiety.
Why does massaging a pulled muscle feel good?
Research studies have noted the healing properties of Massage activates cellular activity and responds on the complex cellular level of cytokines, proteins, and mitochondria. The compounds of Cytokines and the activity of Proteins are reduced.
How often should you massage a pulled muscle?

Twice a week for the first four to six weeks then gradually increase the time between sessions as symptoms improve. Chronic backaches and migraines can also be treated with a regular home massage service to help reduce muscle tension.
How can I speed up muscle recovery?
  1. Drink a lot of water. Hydrating after a workout is key to recovery. …
  2. Get enough sleep. Getting proper rest is easily one of the most effective ways to recover from any form or degree of physical exertion. …
  3. Eat nutritious food. …
  4. Massage.
Can massaging a pulled muscle make it worse?
A 2012 study found that massage immediately following an injury may even speed strained muscle healing. If the area is too sensitive for massage, wait about a week and ask your doctor.
Does massage Really release toxins?
The physical stimulation created through massage therapy treatments helps dissolve and eliminate toxin buildup in the tissues. They are released into the bloodstream, which then works to transport them out of the body through excretion.
Should you massage a pulled-back muscle?
Therapeutic massage may help relax tight muscles and increase circulation to promote healing. If you feel the early signs of a pulled back muscle, massage may help relieve pain and increase range of motion. Be sure to let your therapist know about any discomfort you feel so they can tailor their treatment accordingly.
Should you massage a pinched nerve?
Applying gentle pressure around the affected area may help relieve tension, and a full body massage can help the muscles relax. Deep tissue massages may not be a good idea because the extra pressure may make the symptoms worse.
Should you rub sore muscles?
Not only should you get a massage when you have sore muscles, but it is highly suggested. Research states that a massage has more prolonged effects and healing attributes to your soreness, unlike some medicine, which can reduce inflammation and slow the healing process.
Do Massages reduce inflammation?
Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage. Most athletes can testify to the pain-relieving, recovery-promoting effects of massage. Now there’s a scientific basis that supports booking a session with a massage therapist: On the cellular level massage reduces inflammation and promotes the growth of new mitochondria in skeletal muscle. The research, involving scientists from the Buck Institute for Research on Aging and McMaster University in Hamilton Ontario appears in the February 1st online edition of Science Translational Medicine.
Massage therapy can be hugely beneficial to virtually anyone who takes part in it especially when it comes to injury rehabilitation. It can help to speed up healing and can actually help prevent re-injury in a variety of ways. In short, it aids athletes in healing completely.

There are a number of reasons massage therapy is a highly recommended part of any injury recovery plan.

General benefits of massage

Massage therapy is beneficial for athletes even if they haven’t injured themselves because it can help relax the muscles and relieve tension in the body.

Deep tissue massages are the most recommended option and they can help to release fluids and tension within the muscles. With this option, the results are generally delayed, but the following day athletes report feeling noticeably better.

Five ways massage can help athletes recover from injuries

In addition to the general benefits of massage, injured athletes can expect massage to help in these five ways as well.

  1. Better overall nutrition in the muscles. Put simply, the muscles will be healthier and circulation will be improved. During or after a massage, an athlete will have a boost in the interchange of substances between the cells of the tissue and the blood. The result is increased tissue metabolism. Massage can help maximize nutrients and oxygen by increasing blood flow. Together this can all help the body repair itself.
  2. Improved muscle flexibility. The better an athlete’s range of motion and the more flexible their muscles are, the more power and performance they’ll have. This helps athletes work out more efficiently and keep the intensity at a safe level. It also helps their body’s muscle-building to improve.
  3. Shortened recovery time. Lactic acid and carbonic acid are just two of the waste products that can build up within the muscles post-exercise. When circulation is increased to these muscles, they can more quickly get rid of these toxins, and recovery time between workouts can be shortened.
  4. Help with preventing over-training. Muscles need to relax, and massage can help them do that. Sports massage also acts somewhat like a sedative on the athlete’s nervous system, which can help the syndrome known as “over-training.” When athletes over-train, they can’t build muscles as effectively.
  5. Prevention of future injuries. When a massage therapist stretches the connective tissue, it helps improve the circulation to help prevent adhesions. It can also influence how much of certain chemicals are excreted, including phosphorous, sulfur, and nitrogen. These chemicals are all needed for the body’s tissue to repair itself.

The different types of massage therapy

There isn’t just a single type of massage therapy. In fact, there are literally hundreds of options. Here is a look at some of the most popular techniques often used for injury recovery.

  • Swedish massage. This is what most people think of when they imagine massage. The purpose is to relax the whole body. Swedish massage therapists rub the muscles with long strokes, following the direction blood takes to get back to the heart. It can also be helpful to increase the level of oxygen in the blood, lowering muscle toxins, aiding flexibility, boosting circulation, and removing tension.
  • Trigger point massage therapy. Trigger points are areas within muscle tissue that are tight and cause pain in a different part of the body. This option is geared toward getting rid of the source of pain. It uses a series of pressure and releases maneuvers, during which the person being massaged actively participates by breathing deeply and noting where and how much it hurts.
  • Deep tissue massage. This is similar to Swedish massage but, as the name implies, it users deeper pressure that helps to release tension even further. Deep tissue massage therapists focus on the deep layers of muscles and tendons.
  • Sports massage. Specifically designed for athletes, sports massage techniques vary based on the sport the client plays. Generally, the sports massage therapist will focus on the areas of the body that athletes in that particular sport generally overuse.

 

more info at:

https://en.wikipedia.org/wiki/Pulled_hamstring

https://en.wikipedia.org/wiki/Strain_(injury)

https://barmethod.com/fun-facts-about-how-muscles-heal/

https://www.hss.edu/conditions_muscle-strain.asp

https://www.sciencedaily.com/releases/2012/02/120201141710.htm

 

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