Treatment for a Pulled Leg Muscle

The most commonly pulled leg muscles are the calf, which is on the lower leg behind the shin bone; the quad, or thigh muscle; and the hamstring, which is on the back of the thigh. Muscle pulls have varying degrees of severity, typically ranging from grade 1 to grade 3, which you can roughly diagnose yourself. Grade 1 has pain but limited loss of muscle function. Grade 2 pulls have pain as well as obvious loss of power in the muscle. Grade 3 pulls are the most severe and involve a complete or partial tear of the muscle.

Rest

• Recovery from any of these pulls will require a mixture of resting, reducing swelling and stretching, but most people who experience a pull recover well. Depending on the severity of the injury, a period of complete rest from physical activity may be required to allow the muscle to heal. However, for more moderate injuries, alternate forms of exercise that do not put pressure on the affected muscle may be acceptable. For example, if the calf muscle is injured, the individual may be able to swim for cardiovascular fitness and not risk worsening the calf injury. For minor injuries, a lightened workout may be the only alteration needed. For example, if you are a runner with a very minor pull in your thigh, decrease the distance you run. Let the injured muscle be your guide. Do not try to push through pain or you may make the injury worse.

Reducing Swelling

• Swelling is the most common symptom of pulled muscles. Ice should be applied immediately after the injury for 20 to 30 minutes. In the two to three days that follow the injury, ice can be applied every three to four hours as long as the pain continues. As recovery continues, ice should be applied after any exercise to keep swelling down. Swelling can also be reduced by taking anti-inflammatory medicines and applying a compression wrap to the injured area. These are commonly used on quad injuries.

Stretching

• As part of the healing process, muscle fibers will rebuild. Stretching helps align these fibers with existing ones, which strengthens the muscle and lowers the risk of re-tearing. Stretching also increases flexibility, which lowers the risk of re-injury. These exercises should gently stretch the injured area. To stretch the calf, stand on the ball of your foot on the edge of a stair so the heel is hanging off the edge. Slowly use your body weight to press down on the heel and stretch the calf. To stretch the quad, pull the ankle up toward your buttocks. Touching your toes, either standing or sitting, will help stretch the hamstrings.