Pulled a Muscle? Here’s What to Do (and What Not to Do)

You’re running, lifting, stretching — and then ouch!
That sudden sharp pain that stops you in your tracks. You know you’ve pulled a muscle, but now you’re wondering, “What should I do next?”

The good news? With the right care (and a little patience), you can get back to feeling good again. Let’s walk you through it — what to do and what to avoid after a muscle strain.

First Things First: What Exactly Is a Pulled Muscle?

When we talk about a "pulled muscle," we're really talking about a muscle strain.
This happens when your muscle fibres get overstretched or even torn. It can range from a tiny tweak to a bigger tear that needs more time to heal.

Common spots for muscle pulls include your hamstrings (the back of your thigh), your calf, your groin, and your back.

What You Should Do (Right Away)

1. Stop and rest
If you feel that sudden pain, stop what you're doing. Trying to "push through it" can make things worse.

2. Apply ice
Use an ice pack (wrapped in a cloth) on the sore spot for about 15–20 minutes. This helps calm down swelling and pain. You can repeat this every couple of hours for the first 48 hours.

3. Compress the area
If you can, lightly wrap the muscle with a bandage to give it a bit of support. Just make sure it’s not so tight that it cuts off your circulation.

4. Elevate it if possible
If your injury is somewhere you can lift (like your leg), prop it up. Keeping it raised can help reduce swelling.

5. Book an appointment with your local physio
At North Parramatta Physio, we can assess how bad the muscle strain is and create a plan to get you healing properly — and faster!

What You Should Not Do

🚫 Don’t stretch it straight away
It’s tempting to stretch out a tight muscle, but after a strain, stretching can actually pull on the healing fibres and slow your recovery.

🚫 Don’t jump back into exercise too soon
Even if it feels a bit better after a few days, the muscle may not be fully healed underneath. Starting too soon can lead to a worse injury.

🚫 Don’t ignore it
Thinking “It’s not that bad, I’ll be fine” can lead to ongoing weakness, tightness, or repeated injuries in the future.

🚫 Don’t apply heat too early
Heat feels nice, but in the first 48 hours, it can actually make swelling worse. Stick to ice early on!

How Physiotherapy Can Help You Heal Faster

At North Parramatta Physiotherapy & Sports Injuries Clinic, helping people recover from pulled muscles is something we do all the time.
Here’s how we can help you get back on your feet:

✅ Accurate diagnosis
We’ll work out exactly which muscle is affected and how serious the strain is.

✅ Hands-on treatment
Gentle techniques like massage, dry needling, and mobilisation can help speed up healing.

✅ A safe, step-by-step exercise program
We’ll guide you through the right exercises at the right time — from early gentle moves to strength-building later on.

✅ Tips for returning to sport or activity
We’ll make sure you return safely, with a strong, flexible muscle that’s less likely to get hurt again.

Final Thought: Be Kind to Your Body

Pulling a muscle can be frustrating — especially if you’re active and love moving. But rushing your recovery usually backfires.
A little care now means a lot less trouble down the road.

If you’ve pulled a muscle and want to heal properly (and get back doing what you love), our friendly team at North Parramatta Physio is here for you.
Book your appointment today and let’s get you back to feeling your best!