How to Prevent Muscle Pulls

Muscle pulls occur when the muscle fibers stretch beyond their limit and pull or tear apart. According to Johns Hopkins' department of orthopedic surgery, these painful injuries are common among athletes who train in high-speed activities such as sprinting. Since muscle pulls are more likely to occur in a muscle that is weak or inflexible, there are several smart ways to prevent it from happening.

Instructions

  1. Steps

    • 1

      Strength train. A weaker muscle is more susceptible to injuries like pulls, so adopt a thorough total-body strength-training routine to make your entire body stronger and more resistant to injury. Perform your routine consistently at least two to three times a week; after a few weeks, you'll begin to see gains in strength and muscular endurance. Be sure to vary your exercises every few weeks to prevent boredom and plateaus.

    • 2

      Fix muscular imbalances. According to the Ultra Fitness Dynamics website, a muscular imbalance occurs when opposing muscle groups, such as the hamstrings and quadriceps, are developed unequally, causing one set of muscles to become stronger and overcompensate for the weaker set. In order to prevent or correct a muscular imbalance, train all the muscles of your body equally. For opposing muscle groups like the quadriceps and hamstrings or biceps and triceps, be sure to use the same amount of weight and the same number of repetitions per exercise. Try a fitness test at a local gym to determine if you have a muscular imbalance; if you do, focus on developing the weaker muscle groups to bring them in line with the rest of your body.

    • 3

      Warm up. Warming up your body before any strenuous activity or workout helps prevent muscle pulls in several ways. First, warming up increases your body temperature, thereby increasing the temperature of the muscles. According to Johns Hopkins' department of orthopedic surgery, a warmer muscle is less likely to be strained. Warming up also increases your range of motion and prepares you mentally or your workout. To warm up properly, do light calisthenics or walk briskly for five to ten minutes before your routine.

    • 4

      Stretch. According to Fitness Health 101, stretching reduces tension in your muscles while increasing range of motion, helping to prevent strains. Stretching also improves your flexibility while promoting better circulation, leading to increased energy levels. To stretch the right way, perform a stretch for each muscle group, and move slowly and deliberately. Avoid bouncing or jerking; simply hold the stretch for a few seconds. Breathe deeply during each stretch to maximize relaxation and flexibility.