Skip to main content

How Soon Can I Work Out After a Muscle Strain?

How Soon Can I Work Out After a Muscle Strain?

Sometimes referred to as a “pulled” muscle, a muscle strain happens when muscle fibers are stretched beyond their normal capacity. Sometimes, overstretching results in tiny tears in the muscle tissue that can lead to inflammation and pain.

At Jersey Integrative Health and Wellness, our team helps patients recover from muscle strain injuries as quickly as possible, helping people resume their regular activities while still supporting complete healing. In this post, learn why muscle strains happen and when you can expect to return to exercise and other strenuous activities.

Muscle strain basics

Muscle strains typically happen when you overwork a muscle, usually through muscle overload, overuse, or repetitive use. Strains can happen at any time, but they’re more likely to happen when the muscle is already tired and you continue to push its limits.

Lots of muscle strains happen during exercise or sports, especially those involving running, jumping, or throwing. But even everyday activities, like lifting or repetitive squatting, can lead to strains, especially if you’re relatively inactive. Falls and poor posture can lead to muscle strain, too, especially in your back, shoulders, and neck.

To some extent, muscle strain symptoms can vary depending on where they occur and on their severity. Common symptoms include:

Muscle strain in your neck or upper back can lead to chronic headaches, as well.

Treating strains

Very mild strains can be treated conservatively with RICE: rest, ice, compression, and elevation. More severe or long-lasting strains require active management by our team.

We offer multiple muscle strain treatment options, depending on the severity of your strain and other factors. Many patients benefit from a combination of therapies, including:

Our holistic approach to care focuses on promoting natural healing while allowing you to resume your regular activities over time.

Returning to activity

Many muscle strains resolve within a week or so, once initial inflammation and swelling have subsided. Even with mild strains, it’s important not to overdo it. Swimming, walking, and stretching are good activities to begin with, increasing intensity gradually.

Moderate to severe strains require a longer recovery period. In these instances, you should expect a healing timeline lasting a few weeks to several months for very severe strains and muscle tears.

Longer recovery time doesn’t mean you should be inactive. In fact, healing is enhanced with gradually increasing levels of activity. Our team customizes your recovery routine, focusing on physical therapy activities and at-home exercises to help you get back to your pre-injury activities as quickly as possible.

Heal quickly with patient-centered, holistic care

Getting sidelined by a muscle strain can be frustrating, but it’s important to remember that healing takes time. Pushing too hard can cause additional injury and a longer recovery time.


To learn how we can help you get back to your routine as quickly as possible, request an appointment online or over the phone with the team at Jersey Integrative Health and Wellness in Pompton Plains and Jersey City, New Jersey, today.

You Might Also Enjoy...

3 Benefits of Healthy Weight Loss for Chronic Pain

3 Benefits of Healthy Weight Loss for Chronic Pain

Millions of American women and men suffer from chronic pain, with symptoms that can take a major toll on their physical and emotional wellness. Medical treatment can help, and so can lifestyle changes like weight loss. Here’s how.
Why Has PRP Therapy Become So Popular?

Why Has PRP Therapy Become So Popular?

Platelet-rich plasma (PRP) is an injectable therapy used to promote natural healing following injuries and in conjunction with other treatments. Here’s why this innovative treatment has become so popular.

Can B12 Injections Really Help Me Lose Weight?

Vitamin B12 plays an important role in your metabolism, and if your levels are low, it can make it a lot harder to lose weight and keep it off. Here’s how vitamin B12 injections can help you reach your weight-loss goals.
Turning to Acupuncture to Treat Your Headaches and Migraines

Turning to Acupuncture to Treat Your Headaches and Migraines

Managing chronic headaches often means taking a lot of medication to try to relieve your symptoms and even then, those medicines aren’t always effective. Acupuncture offers an alternative therapy based on natural healing responses. Here’s how it works
 Is There a Solution for My Night Sweats?

Is There a Solution for My Night Sweats?

Sleep plays a pivotal role in helping you stay healthy, both physically and emotionally. If night sweats are making it difficult for you to catch those all-important Zs, we have solutions that can help.

The Best Sleep Position for Shoulder Pain Revealed

Sleep is essential for healing injuries and relieving joint pain. But if the pain is in your shoulder, sleep can sometimes make it worse. Here's how to position your body so you can get a good night’s sleep and avoid shoulder pain, too.