Muscle pulls are injuries that occur any time a muscle is stretched too far, resulting in a tear in the muscle fibers. Muscle pulls can occur anywhere, but are common in the leg muscles. Regardless of the muscles affected or the severity of the pull, there are a few things you can do to reduce pain and decrease healing time.
First Steps
The first thing to do when you pull a muscle in your leg is to stop your activity and elevate your leg. Ice placed on the injury will help keep the swelling to a minimum. Take care not to put ice directly on your skin. If the injury is on the back of your leg, place the ice under your leg. If the injury is on your shin or front of your thigh then you may wish to gently wrap an elastic wrap around it to keep it in place. Alternate ice with no ice for 20 minutes at a time.
Compression
Keeping the injury compressed with an elastic bandage will also keep the swelling from increasing. It will also reduce the pain associated with the injury. A compression bandage can also reduce the discomfort felt when you are walking and can protect the pulled leg muscles from further injury. Make sure the bandage is not so tight as to cut off the circulation to your lower leg or foot. Begin your wrap slightly above the injured muscle and end it just below.
Rest
Resting the pulled muscle will help it heal more quickly. The degree of rest will depend on the severity of the injury. Do not allow your pulled leg muscle to become painful. If you experience pain, you need to rest more. Keep in mind that the muscles in your calf are responsible for pushing your toe off the ground, as in walking or climbing stairs. Your quadriceps (front thigh) muscles help you stop as you come down the stairs. Your hamstrings (back thigh) help you climb stairs. Depending on which type of injury you have, these are the motions you need to consider.
Medication
Taking anti-inflammatories such as ibuprofen or naproxen sodium can help reduce the swelling and pain of a pulled leg muscle. Just make sure you can tolerate such medications.
Stretching
Although it may seem stretching a muscle that was injured by overstretching may induce further injury, it can actually help a pulled muscle heal if done properly. Oftentimes muscle fibers surrounding the torn muscle will overcompensate and become sore and overworked. A slow gentle stretch can help relax the overly worked muscles and increase blood flow to the pulled muscle and promote quicker healing. Stretch muscles in the calf by leaning in toward a wall with one foot behind another. By bending the front leg and keeping the back leg straight, the muscles on the calf of the back leg will stretch. Muscles on the front of the thighs can be streched by grabbing the toe of the injured leg and gently pulling the toe toward the butt. Hamstring muscles (on the back of the thigh) can be stretched by gently bending over at the waist with straight legs.
Medical attention
Occasionally a pulled leg muscle may require medical attention. If you experience a lot of pain or a prolonged healing period you may need to seek the advice of your physician. She may be able to prescribe physical therapy or stronger medications to help heal the torn muscle.
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