Champion Living Fitness Guide: How to Deal with Pulled Muscles for Rodeo Athletes
By: Doug Champion, CSCS & Natasha McCann, LMT, CPT, Board Certified Rehabilitation Specialist
As a rodeo athlete, dealing with pulled muscles is an inevitable part of the journey.
While traditional methods like RICE (Rest, Ice, Compression, Elevation) have been
widely recommended, modern approaches emphasize the importance of movement
and mobility in the recovery process. This guide will help you navigate muscle strains effectively, promoting faster recovery and long-term strength.
Understanding Pulled Muscles
A pulled muscle, or muscle strain, occurs when fibers within the muscle are
overstretched or torn. This can happen due to sudden movements, overuse, or
improper warm-up techniques. Symptoms typically include pain, swelling, and
reduced range of motion.
The Importance of Movement
Contrary to old-school advice that emphasizes complete rest, recent research shows that controlled movement and mobility exercises can significantly speed up recovery.
Here's why:
Increases Blood Flow: Gentle movement boosts blood circulation, delivering essential nutrients and oxygen to the injured area.
Prevents Stiffness: Keeping the muscle active prevents stiffness and promotes
flexibility.
Promotes Healing: Active recovery encourages the body’s natural healing processes and helps prevent scar tissue formation.
Step-by-Step Recovery Plan
1. Initial Care
Gentle Movement: Start with slow and controlled movements. Avoid any activities that cause sharp pain.
Heat Therapy: As long as obvious swelling is no longer present and tissue is not warm to the touch, implement warm compresses to increase blood flow to the area. Avoid ice once initial swelling has subsided. While is will alleviate some pain it slows the healing process.
2. Mobility Exercises
Stretching: Incorporate gentle stretching exercises to maintain flexibility. Focus on the muscle groups around the injured area.
Dynamic Warm-Ups: Perform dynamic warm-up exercises like leg swings or arm
circles to prepare the muscles for more activity.
3. Strengthening Exercises
Low-Impact Workouts: Gradually introduce low-impact exercises such as walking or
swimming to maintain overall fitness without putting excessive strain on the injured
muscle.
Resistance Training: Once pain subsides, start with light resistance training to rebuild strength. Use bands or light weights, focusing on controlled, deliberate movements.
4. Recovery Techniques
Tissue Mobilization: Perform Self Massage or going to a Practitioner to improve blood flow.
Hydration and Nutrition: Stay hydrated and maintain a balanced diet rich in proteins, vitamins, and minerals to support muscle repair.
5. Preventing Future Injuries
Proper Warm-Up: Always warm up before any physical activity to prepare your
muscles.
Consistent Mobility Work: Incorporate regular mobility exercises into your routine to
enhance flexibility and prevent muscle strains.
Listen to Your Body: Pay attention to any signs of discomfort and address them
promptly to avoid further injury.
Recovering from a pulled muscle doesn't mean you have to come to a complete stop. Embrace movement and mobility to accelerate your healing process and get back to doing what you love. Remember, consistent care and attention to your body are key to staying strong and resilient in the rodeo arena. Stay dedicated, stay mobile, and keep pushing forward.
For more tips and personalized guidance, visit Champion Living Fitness.