A pulled muscle hinders your workout routine; sometimes, it feels like it takes forever to heal. Pulled muscles are one of the most common injuries for runners, and they can definitely slow you down and get in the way of training for a marathon. Let’s look at the most prevalent causes, the healing time, and tips to prevent pulling a muscle in the first place.
What causes a pulled muscle?
A pulled muscle or a ‘strain’ happens when your muscle fibers become overstretched or tear.
A pulled muscle can be caused by several factors, including using the muscle in the wrong way or sudden changes in direction.
Certain factors make you more likely to get a pulled muscle, such as:
- Having poor flexibility
- Not warming up properly
- Overexertion and overusing the muscle
- Lifting heavy objects with poor form
- Poor posture
- Nutritional deficiencies, especially vitamin D
Tired muscles are also more likely to strain.
How long does it take to heal?
A mild muscle strain might get better in a few days, whereas a severely strained muscle could take several months. I strained my wrist when I fell over a lumpy rug in a vacation rental, and I remember it hurting for a few months until it finally started getting better. I tried to wear a wrist brace a lot of the time, and it definitely helped.
Strains in larger muscles like the quads and hamstrings usually take longer to heal compared to smaller muscles.
The timeline for muscle strain recovery really depends on the severity, and muscle strains are usually categorized into three grades:
- Grade 1, mild — Grade 1 is a tiny or microscopic tear or stretch in the muscle fiber that heals within a few days. The muscle still functions, but it feels sore.
- Grade 2, moderate — Grade 2 is a partial tear in your muscle that feels painful and might be swollen, impairing full functionality. It can take four to six weeks to heal.
- Grade 3, severe — Grade 3 is a complete tear or rupture that causes intense pain and significant swelling. You won’t be able to use the muscle, and a surgical procedure might be necessary in some cases.
Why are pulled muscles common in runners?
Pulled muscles are common in runners due to the high-impact repetitive stress exerted on muscles when running. That being said, running brings plenty of benefits for your overall health, and pulled muscles are more likely due to improper warm-up, poor running form, and not enough recovery time, rather than the activity of running.
How to prevent pulled muscles
The following are top tips to prevent pulled muscles:
- Include dynamic stretches and warm-ups before running.
- Gradually increase your mileage over time.
- Try incorporating strength training into your routine to enhance flexibility and strengthen supporting muscles.
- Don’t skip those rest days.
- Maintain optimal nutrition and hydration.
- Try to make sure you’re getting plenty of vitamin D.
You can also get a gait analysis to help you find the most suitable running shoes and improve your running technique.
