A pulled muscle occurs when the muscle is strained or stretched too far, creating small tears within the muscle. This generates aching, tightening, and stiffening in the muscle, which can be extremely uncomfortable and painful. Athletes commonly pull muscles from training in high-speed activities, such as sprinting.
On the bright side, pulling a muscle can actually be prevented with just a few basic steps anyone at can follow, no matter your athletic level. Here are some tips DMOS sports medicine experts have for preventing pulled muscles and staying safe during a tough workout:
Warm-Up
Warming up prior to a workout will prepare your muscles for the strenuous activity they are about to endure. Increasing body and muscle temperature makes muscles less likely to be strained. Warming up can include a brisk walk or light calisthenics.
Strength Training
Weaker muscles are more susceptible to muscle pulls than stronger ones. Adopting a full-body strength training routine will make your athletes’ muscles stronger and more resistant to pulls.
Stretch
Stretching reduces tension in muscles, provides a better range of motion, promotes better circulation, improves flexibility, and can lead to increased energy levels. Performing a slow, deliberate stretch for each muscle group will help prevent pulled muscles throughout the course of the workout or game.
Muscle strains can usually be treated without seeing a doctor. Resting and avoiding strenuous activities allows the strain to heal, while icing aids in reducing the pain and bleeding of the muscle.
If you have additional questions about how to stay injury-free during workout sessions or sports seasons, contact a DMOS sports medicine doctor today.
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