Skip to main content

A pulled muscle is common for runners — How long does it take to heal?

A pulled muscle happens when your muscle fibers become overstretched or tear, and it can take days or months to fully heal, depending on the severity.

Leg pain sciatic nerve piriformis muscle injury
Kindelmedia / Pexels

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?

Woman legs running jogging outdoors
Daniel Reche / Pexels

A pulled muscle or a ‘strain’ happens when your muscle fibers become overstretched or tear. 

Recommended Videos

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?

Man holding leg with cramp
Kindelmedia / Pexels

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.

A man has ankle pain during outdoor exercise. knee Injuries.
FATIR29 / Adobe Stock

The timeline for muscle strain recovery really depends on the severity, and muscle strains are usually categorized into three grades:

  1. 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.
  2. 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.
  3. 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?

Man running outside
Bohlemedia / Pexels

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

Man on vacation exercising stretching legs on a beach
Ketut Subiyanto / Pexels

The following are top tips to prevent pulled muscles:

You can also get a gait analysis to help you find the most suitable running shoes and improve your running technique.

Steph Green
Steph Green is a content writer specializing in healthcare, wellness, and nutrition. With over ten years of experience, she…
Topics
Does alcohol affect muscle growth? Tips for achieving maximum gains
Find out whether alcohol really makes a difference
Alcoholic drinks.

Building muscle goes beyond just lifting weights; it is also about paying attention to nutrition and rest. But what about that occasional drink? As a nutritionist, many of my clients have expressed concerns about alcohol intake while trying to lose weight or build muscle. Like them, you might be wondering, “Does alcohol affect muscle growth?”

The short answer is, yes, it does. However, the real answer is more complicated than a simple yes or no. Alcohol can interfere with muscle development, but the extent of its impact depends on a few key factors, like how much you drink, when you drink it, and how often. 

Read more
How does exercise affect your brain function and ADHD? Huge new study
Could that workout session sharpen your focus, memory, and more?
How does exercise affect your brain function? Huge study highlights a connection

I definitely get a “runner’s high,” and I feel more focused and grounded after exercise. I tend to work more productively and efficiently even after a shorter workout, especially if I really get my muscles moving and my heart pumping. 

Research on the benefits of exercise is mounting, including for your brain health. For example, researchers found that those who engage in aerobic fitness training have increased brain volumes and white and gray matter. Gray matter is crucial for mental functions, emotions, memory, and movement. Research also reveals that doing cardio exercise protects your blood-brain barrier from oxidative stress and boosts your brain health. In a huge recent study, researchers wanted to explore if exercise could help the symptoms of ADHD, varying age groups, and more. Let’s check out the research.

Read more
Does protein improve muscle growth and bone density? Hot-off-the-press study
Sufficient protein intake doesn't just benefit your muscles; your bones need protein, too.
man sitting in gym drinking protein shake

Powerlifters gulping protein shakes and bodybuilders devouring steaks, chicken, and high-protein foods is certainly nothing new. Researchers have found that increasing daily protein ingestion combined with resistance training yields gains in lower body muscle strength and lean body mass. Additional research shows that protein intake significantly improves muscle strength when paired with resistance training. 

In addition to building muscle, protein helps your bone health and lowers your risk of osteoporosis. Sufficient protein intake reduces the risk of falling and bone fractures. In a hot-off-the-press study, researchers explored how protein impacts bone mineral density. Let’s delve into the brand new research.

Read more