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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:


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.


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.

*Disclaimer: The content of this blog is for informational purposes only. Please consult your healthcare professional for any medical questions. While we make every effort to ensure the information we share is accurate, we welcome comments, suggestions, or corrections of errors. This blog should not be used in any legal capacity whatsoever, including but not limited to establishing a “standard of care” in legal sense or basis for expert witness testimony. No guarantee is given regarding the accuracy of any statements or opinions made on this blog or website. In no way does listening, reading, emailing, or interacting on social media with our content establish a doctor-patient relationship. This blog is not medical advice. If necessary, please seek treatment immediately*

Melissa Merrifield

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