Tips to Avoid Pulling a Muscle

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. The hamstring is commonly strained, which can hinder athletes from performing a variety of activities, including running, walking, and jumping.

A muscle pull is a common injury among athletes who train in high-speed activities, such as sprinting, but it can be prevented.

“There are a few simple guidelines that athletes at every level should follow to stay safe and to prevent injuries like pulled muscles,” explains Dr. Todd P. Murphy, sports medicine expert at Orthopedic Associates of Port Huron.

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.

To help your athletes avoid pulling muscles, follow these simple guidelines from the sports medicine experts at Orthopedic Associates of Port Huron:

• Strength Train
  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.


• Warm Up
  Warming up prior to a workout will prepare your athletes’ 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.


• Stretch
  Stretching reduces tension in muscles, provides 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.

If you have additional questions about how to keep your athletes injury-free throughout the season, contact the sports medicine doctors at Orthopedic Associates of Port Huron at (810) 985-4900 today.