From time to time fitness enthusiast end up with a pulled muscle. The first thing you want to do is not panic. It can happen if you are working out at a high intensity. However, if you are properly warmed up, and using good form, chances of a strained muscle are slim.

When you feel your muscle is aching all you need to do is use the R.I.C.E. principle. Rest it, ice it, compress it, and elevate it. There is no other magic.  It is recommended to ice the injured muscle for 15 minutes once an hour for the first few hours. This will help increase blood flow to the injury, and keep swelling down. It is also recommended to keep the injured muscle elevated above your heart.

It is a very good idea to avoid all physical activity until you are pain free. Participating too soon may re-injure the muscle. I also recommed to avoid as much pain medication as possible. With pain medication people have a tendency to over extend themselves without feeling the bodies natural signal – pain.