How to Care for a Pulled Muscle

Muscles become "pulled" when they are stretched too far and become slightly torn. And muscle pulls are extremely common among golfers. The severity of a muscle strain is divided into three grades: Grade 1 is a very minor pull, with little discomfort and virtually no limit on activities; Grade 2 is somewhat more severe, may limit more strenuous activities and may exhibit some swelling and tenderness; Grade 3 muscle pulls are characterized by significant pain, swelling and often bruising.

After a muscle hurt, take good rest is very important. Don't think about any golf events and your drivers and irons will be good in your Nike bag. Stay off the affected muscle for 3 to 5 days, depending on the severity of the injury. (This applies to Grade 2 and Grade 3 injuries.) And do not immobilize the injury. Casts and splints should not be used on strains and pulled muscles because they can lead to muscle stiffness.

Then you should place the ice packs on the affected area as soon as possible following the injury. Leave an ice pack on the injured area for no more than 15 minutes and then wait at least 30 minutes before reapplying ice for another 15 minutes. Continue icing the area in this fashion until the swelling begins to go down and the pain begins to subside.Meanwhile, check with your doctor on the advisability of any anti-inflammatory medications. These medications should not be taken except under the supervision of a doctor. An anti-inflammatory medication can help to reduce the swelling and the pain associated with a pulled muscle.

Later,  Apply heat to the affected area and start a light exercise routine beginning 3 to 5 days following the injury, unless directed otherwise by your doctor. Do not over do it. Light stretching of the muscle is important at this point in order to prevent a shortening of the muscle, which could cause problems later. Use heat packs to relax the muscle. Make a heat pack by placing a damp towel in a plastic baggie and heating it in the microwave for approximately 25 to 30 seconds. Do not resume hitting golf clubs at this point.

At last, continue applying heat packs prior to exercising and slowly ramp up the amount and quantity of exercise. Do stretching exercises 3 times a day following a week of relative rest unless your strain is so severe that your doctor has prescribed a different exercise regimen. The idea is to stretch the muscle (slowly) and strengthen it until it no longer hurts.

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