Update:
On Friday I pulled the above highlighted muscle... Wow, I must of been doing something crazy to pull that, right?! No, I was actually "stretching". Ya. Irritating. How did this happen? The workout was a long one, and I was a little nervous (as I often am) for the workout. So my mind was on the workout, and not on what I was doing. I did a stretch: standing on left leg, touching ground in front of me, with right leg extending in air. First off, my leg should have never been locked out. Second, I was trying to hurry! NEVER HURRY A STRETCH! ....and....POP GOES MY MUSCLE.
HOW DO YOU TELL IF YOU HAVE A PULLED MUSCLE:
1. Recognize whether the pain you are experiencing is an ache or a severe tightness that restricts movement. The swelling and muscle constriction in a pulled muscle is more intense than that of a muscle ache. Occasionally it will feel like the muscle is spasming when it is used.
2. Feel the muscle and check for swelling. A pulled muscle will have a buildup of fluids inside the muscle tears. The swelling may appear subtle at first, and appear stronger after a few hours.
3. Check the feeling in the muscle after two to three days. A pulled muscle lasts for two to three weeks when cared for properly. A muscle ache will generally only last for approximately two days.
4. Check for bruising. Pulled muscles can sometimes appear bruised or discolored as well as swollen. A dent may also appear over the area.
5. Be aware of the point the muscle actually began to hurt. A pulled muscle will often "pop" at the point of injury. An immediate decrease in muscle strength often follows, along with intense pain.
Get Immediate Relief
1
Rest the muscle. When you strain a muscle, stop doing the activity that caused it to be strained. Pulled muscles are actually rips in muscle fibers, and further exertion could cause the tear to grow larger and lead to a serious injury.[1]
- Let the amount of pain you feel be your guide. If a pulled muscle occurs while you're running or playing a sport, and you have to stop and catch your breath due to the severe pain, the best thing to do is sit the rest of the game out.
- Take a few days to recover from the pulled muscle before resuming the activity that caused it.
2
Ice the muscle. Icing the area reduces swelling and helps ease the pain. Fill a large food storage bag with ice cubes. Wrap it in a thin towel, to protect your skin from getting damaged by direct ice. Hold the ice pack to your sore area for 20 minutes at a time several times a day until the swelling has gone down.[2]
- A bag of frozen peas or another vegetable also works well as an ice pack.
- Avoid using heat, which won't reduce inflammation caused by a pulled muscle.
3
Compress the area. Wrapping the site of the pulled muscle can reduce inflammation and provide support to prevent further injury. Use an ace bandage to loosely wrap your arm or leg.
- Don't wrap the area too tightly, or you might inhibit circulation.[3]
- If you don't have an ace bandage, cut an old pillowcase into one long strip and use it to compress the area.
4
Elevate the muscle. Raising the inflamed area can help the swelling go down and provide it with the proper rest it needs to heal.
- If you pulled a muscle in your leg, rest it on an ottoman or chair while you're sitting.
- If you pulled a muscle in your arm, you can elevate it using a sling.
5
Take a pain killer. Nonsteroidal anti-inflammatory drugs (NSAIDS) such as aspirin or ibuprofen reduce pain and help you move around more easily with a pulled muscle. Be sure to take no more than the recommended dosage, and never give aspirin to children.
Prevent Pulled Muscles from Occurring
1
Warm up. Pulled muscles happen when your muscles get overstrained, which can often occur as a result of exerting yourself before you've properly warmed up. Take the time to stretch and get your muscles warmed up before you participate in a physical activity.
- If you enjoy running, take a light jog before doing sprints or faster running.
- If you play a team sport, jog, play catch, or do light calisthenics before diving into the game.
2
Do strength training. Incorporating weight lifting and other strength training into your exercise routine can help prevent the chance that you'll pull a muscle during an activity. Use free weights at home or work out in the weight room at the gym to build a solid, strong core and keep your muscles limber.
3
Know when to stop. It's easy to get caught up in the moment when you're doing a physical activity and force yourself to keep going even when the pain in your leg or arm indicates you should stop. Remember that putting more strain on a pulled muscle will only make things worse. If you cause a deeper tear, you may have to sit out for an entire season instead of just one game.
Lastly.
TODAYS WOD
WOD #1
2min ON/1min OFF
K2E
ROW (for met)
Strickt Pull-ups
(35, 507, 15w/red band)
WOD #2
3 rounds
30 Squats
30 Med-ball Sit-ups 10lb
Time: 9:01
My Coach, as most good Coaches would, modified my workout due to my pulled muscle...
-I took it nice and easy, yet still getting a good workout in. CrossFit is not about showboating. It's about efficiency. Do YOUR best, not someone else's. It's okay to slow down to prevent injury. Be in the moment, not nervous for the next.
