Common injuries like muscle strain, soleus strain, and abdominal muscle strain can happen anytime. At times, when you experience such an injury, you might question yourself, “Why is this muscle strain not getting better?” This is because the recovery from such pain is not just restricted to rest; it strongly depends on following the correct steps to support fast healing.
In this blog, we aim to explain to you how to speed up muscle strain recovery with 7 proven techniques. Our aim is to explain how these strategies are effective and accelerate healing from muscle strain.
What is muscle strain?
Before learning more about the seven expert techniques of recovery, let’s discover what muscle strain actually is. It is a strain, often referred to as a pulled muscle, that happens due to torn or overstretched muscle fibres. Although it can happen anywhere, it is most common in the chest, calves, abdomen, and lower back.
Muscle Strain Types
Muscle strain has three main types that differ in terms of severity.
- Grade I (Mild): Results in minor discomfort with no major loss in strength due to minor overstretching.
- Grade II (Moderate): Partial tearing of muscle causes average pain and limited mobility.
- Grade III (Severe): It is a serious strain as the muscle tears completely; at times it requires medical intervention or skeletal traction.
Common Symptoms of Strained Muscle
Knowing the emergency symptoms that may require an emergency response team to help you feel better.
Here are a few most occurring signs:
- Sharp pain
- Swelling
- Muscle weakness and limited mobility
- Chest pain from a pulled muscle around the thoracic area.
7 Expert Tips to Speed Up Muscle Strain Recovery
Here are the 7 ways to treat muscle strain:
1. Rest Method: Rest, Ice, Compression & Elevation
Right after having strained a muscle, perform the following:
- Rest: Do rest and avoid activities that might cause pain.
- Ice: During the first 48 hours of swelling, apply ice packs for 15-20 minutes every 2-3 hours.
- Compression: Make use of elastic bandages; it helps in reducing swelling.
- Elevation: Elevate the affected area above the heart level, as it reduces inflammation.
This approach is highly effective for strained calf muscles and abdominal muscle strain.
2. Increase Physical Activity
Gradually introduce movement, as prolonged inactivity might lead to stiffness.
You can perform:
- Stretching: Do light stretching exercises such as
- Isometric Exercises: Perform strength training without moving the injured area. For instance, for soleus strain, gently push the calf for recovery.
3. Stay Hydrated and Improve Your Diet
Hydration and healthy nutrition play an important role in speedy recovery.
- Hydration: Try to drink water throughout the day.
- Nutrition: Follow a diet rich in proteins, vitamins, and minerals.
This is effective for treating pulled chest muscles and abdominal muscle strain.
4. Cold/Heat Therapy
Switching between cold and heat therapy can help reduce the pain and swelling.
- Cold therapy can be better at the start, especially during the first 48 hours.
- Heat Therapy: This can be better after cold therapy to improve blood flow.
This method is excellent for treating muscle strain in the chest and strained calf muscles.
5. Physical Therapy and Manual Techniques
With the help of a therapist, treat your pain with tailored exercises and treatments.
- Manual Therapy: This involves techniques like massage.
- Physical Therapy: Customize strength and stretching exercises to treat injury.
Such techniques are prescribed by doctors when muscle strain is not getting better.
6. Monitor and Evaluate
Although muscle strains are often treated by having rest or minor movement, it is important to monitor their condition.
It is recommended to perform a comprehensive diagnostic imaging of the affected area both before and after getting better.
7. Advanced Therapies
In cases where the muscle strain is quite severe, it is recommended to go for advanced therapies such as
- Skeletal Traction: effective for severe injuries to help stabilize the injured area.
- Bone Stimulator: A medical device is used to accelerate bone healing.
Muscle Strain Recovery: What works for it and what doesn’t?
| Question |
Response |
| Should you rest immediately after a muscle strain? |
✅ |
| Can applying ice reduce swelling in the pulled chest muscle area? |
✅ |
| Is skeletal traction effective for minor muscle strain? |
❌ |
| Can weightlifting cause strained muscles? |
✅ |
| Is it normal if a muscle strain is not getting better after a week? |
❌ |
| Is resting effective for soleus strain? |
❌ |
Final Thoughts
While chest pain from a pulled muscle is not life-threatening, it is important to know its signs and causes, as it might be confused with cardiac-related pain. At the ER of Irving, board-certified emergency physicians are experienced in diagnosing chest pain and coordinating appropriate treatment referrals.
Complete recovery from muscle strain requires emergency evaluation when severe, followed by appropriate specialist care coordination. Emergency physicians provide initial assessment and connect patients with resources for ongoing recovery.
Since everybody is different, don’t stick to a single treatment. If a pulled muscle is not healing, visit or contact us at the ER of Irving.
Frequently Asked Questions (FAQs)
What helps muscle strain heal faster?
To help muscle strain heal faster, you can make use of rest, ice, compression, and elevation (RICE) treatment; improve your diet; stay hydrated; take cold/healing therapy; or emergency care includes rest recommendations, ice therapy guidance, and coordination with specialists for serious cases. At the ER of Irving, we provide emergency evaluation and coordinate referrals to physical therapists when muscle strains require ongoing care.
Can a pulled muscle heal in 3 days?
Yes, a mild pulled muscle can heal within 3 days with proper rest and care. However, in more severe cases, it might take more than 3 days.
What not to do if you have a pulled muscle?
In case you have a pulled muscle, adopt the following practices:
- Avoid over-stretching and extensive exercises.
- Do rest with some movements.
- Apply ice for the first 48 hours and then heat for the next 48 hours.
- Do not massage right after an injury.
What is a strain vs. a sprain?
A strain occurs when a muscle tears, whereas a sprain happens when the ligaments are affected. Strains occur in the muscles of the calf or hamstrings, whereas sprains occur on joints of arms or wrists. Whether you need emergency evaluation for sprains or strains, at the ER of Irving we provide 24/7 emergency assessment and coordinate appropriate specialist care for every condition.
