Have you ever pulled a muscle?
Chances are you have.
And when you do, don’t you know it!
When you pull one the pain can range from mild, like a minor neck strain you get from turning your head the wrong way, to very severe, such as a lower back injury that leaves you unable to walk for days.
Just last week a gentleman walked in the clinic in agony.
He hobbled in, dragging his leg behind him barely able to walk, and asked this:
“What do you do when you pull a muscle?
I was playing a game of football with my Nephew and as I kicked the ball, something went and I couldn’t move – and I can still barely walk!…
…What can I do to ease the pain quick?!”
This man was in bits. Every step he took made him scrunch his face in excruciating agony.
And I know what that’s like…
A few years ago, the week before my birthday, I sneezed and pulled a muscle in my lower back. I was in so much pain and completely unable to walk; I had to use my office chair with wheels to support me to get me around the house.
That’s right – I pulled a muscle from sneezing. My family were highly amused.
And as embarrassing as it was, putting my back ‘out’ from sneezing makes sense.
The sneeze forced a sudden, uncontrolled movement that my body simply wasn’t prepared for. And it’s this kind of sudden movement that often results in a pulled or strained muscle, because the body is forced into an action it’s not warmed up for.
Whiplash is a great example of this…
The sudden rapid back and forth movement of the neck causes strain to the neck muscles, leaving you feeling achy, and your neck too painful to turn properly.
And the same happened with this gentleman who walked into the clinic who strained his leg badly from playing football – his muscles weren’t prepared and warmed up properly, so the sudden quick movement of kicking a ball came as a shock to his body, straining a muscle in his leg.
You don’t have to be a weightlifter, or be carrying anything heavy to pull a muscle…
Sneezing, turning your neck suddenly, sleeping in an awkward position, moving to pick something up or even reaching for something that’s tricky to get to – are just a few examples of simple things you can do everyday to put a muscle out.
And believe me when I say, when you pull a muscle, usually you’ll know it right away.
You might experience a sudden onset of pain, soreness, bruising, stiffness, swelling, a limited range of movement, muscle spasms…
And that’s just a few of the symptoms!
So what do you do when you pull a muscle?…
Do you use ice or heat? Do you rest, or keep moving? Do you get a therapist to take a look?
If the muscle pull is severe – the kind that really does stop you from walking, or turning your neck at all… Then you should immediately see someone. Don’t mess around with severe injuries and try to treat them at home yourself, or it might last longer!
The advice I’m about to give you is for a mild muscle strain – the kind where you can still move, but you know you’ve done something. As always, use your best judgement – go and seek help if you’re in any doubt whatsoever.
Ok, so you’ve pulled a muscle – what should you do?
I’m going to break this down you know what to do at all stages when you’ve pulled a muscle so you can get back to 100% as quickly as possible.
As soon as you know you’ve pulled a muscle – I recommend you use the tried and tested ‘RICE’ method.
Note that this is a treatment protocol recommended to do in the first 24 hours…
So, “R” – this stands for “Rest”.
The first thing you need to do is stop doing whatever you did that pulled your muscle in the first place. I can’t tell you how many times we’ve seen people injure themselves, especially when doing a physical activity, and decide to go ahead and push through it – That is guaranteed to always make your injury worse.
Next step – “Ice”.
A lot of people ask – “When do I use ice, and when do I use heat?”…
Well, the sooner you apply ice, the better! Ice the injured area for 20 minutes on, 20 minutes off, and do this up to 3 times.
Ice provides pain relief and helps minimise swelling. Which is the primary purpose of ice – to reduce swelling.
It’s best to think of ice as a pain-reliever.
But don’t apply it directly to the skin. Wrap it in a tea towel and then apply to the area.
Then you move onto “Compression”.
Apply a soft bandage to the area to help support the muscle and reduce the swelling. Make sure not to wrap the area too tightly or you will restrict blood flow to the area.
Next for the ‘E’ – “Elevation”. If possible, try to keep the injured muscle elevated, above the level of your heart. This will help reduce swelling. Though I know this isn’t always possible in some cases, so don’t worry about this one too much.
As a general rule, after doing the above method for a day, I like to get moving as soon as possible. Even as soon as the next day. I’m only talking about very gentle movements that don’t cause pain. If anything you’re doing causes pain – stop immediately.
So here’s my tip for you today: You don’t always need to rush off to a pharmacy and buy a “magic cure” to rub on muscles and joints or take painkillers.
There is NEARLY AWLAYS a natural solution out there waiting for you.
Second… if you are experiencing a pulled muscle, try this “RICE” method first. Although isn’t a guaranteed fix, it’s proven to help ease all of them and a good place to start.
If you’ve got any muscle or sports injuries right now, here’s a free guide which shows you the BEST ways to get back to being active, and ease pain quick. Go here: www.paulgoughphysio.com/sports-injury-clinic to claim your free copy.
You might know Paul as an expert Columnist who writes weekly health articles for TWO of the North East's biggest daily Newspapers, The Northern Echo And The Hartlepool Mail, he is a regular Speaker at Industry Seminars around the globe and a Radio Personality, often heard on the BBC. Paul has been an expert guest on dozens of Radio shows and regularly interviewed in newspapers, magazines and trade journals all over the world, including the Guardian.
Paul’s background included working extensively in the Premier League with a Top Professional Football Team, and since quitting his job in Professional Football in 2007, his Physio Practice has become the fastest growing in the UK and biggest in the North East. So successful, that companies like BUPA, ASDA, The Vela Group And Coast & Country, repeatedly retain his Physio company's services to keep healthy their own staff and workforce. Paul Gough Physio Rooms is now a large multi-physio, multi clinic speciality practice in Darlington, Durham, Guisborough and Hartlepool.
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