Tips on Preventing Muscle Strains



Limp in Leap out Physiotherapy & Wellness in Belfield provides servicing to many near by Inner West suburbs including Belmore, Strathfield and Croydon park. See our weekly blog below if you are interested in new research, facts, general information or ideas.


Have you felt a pull in your muscle?

Are you a frequent runner, or have you rapidly increased your speed, intensity or frequency?

… you may have pulled your muscle!

A muscle strain is where muscle fibres are overloaded or overstretched. The percentage of muscle fibres overstretched and damaged, and the severity can be classified into 3 grades.


  • Grade 1 is a mild strain with some pain, and with little to no swelling and bruising.

  • Grade 2 is a moderate strain with symptoms of pain, swelling and bruising.

  • Grade 3 is a complete muscle tear with complete loss of function.


There is a way to avoid, or reduce the occurrences, of muscle strains that plague so many runners and athletes. A simple set of steps exist to help minimise the tension, tightness and strain on your muscles.

  • Step 1: Begin with an effective warm up prior to all training sessions and events. A warm up helps to prepare the muscles for a workout by gradually increasing body and muscle temperature.

  • Step 2: Weaker muscles are more susceptible to strain and injury. Therefore, it would be ideal to adopt a strengthening program to make your muscles stronger and more resistant to injuries.

  • Step 3: Feel a sore, tightness or tension? Stop, drop and roll it out. Foam rollers are quite effective, when used correctly, to increase joint range of motion. In doing so, this can promote blood flow, reduce tightness and tension within your muscles.

  • Step 4: Do you feel a niggle, tingle, ache, discomfort, pain or pulling sensation in your muscle? Ask us a question or see us for your physiotherapy assistance, needs and management program. Don’t leave niggles too long – they are prone to getting worse if repeatedly pushed.

This finding and information can be used to gain a better understanding on how to avoid muscle strains. To find out more about how we can help improve your muscle injury, or to book in for a consultation you can contact us via our Limp in Leap out Physiotherapy & Wellness contact us page, or book online here.

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