Muscle Strain Treatment: A Comprehensive Guide

You warm up, you focus on your form, but sometimes, a muscle strain still happens. While you can’t prevent every single tweak, you can build a body that’s far more resilient. Understanding the right muscle strain treatment is only half the battle; the other half is learning how to prevent the next one from sidelining you. This article is your complete guide to both. We’ll cover exactly how to care for an injury when it occurs, from the first 24 hours to your full return to activity. Then, we’ll show you the simple, effective strategies that will keep your muscles healthy for the long haul.

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Key Takeaways

Act Fast with the RICE Method: What you do in the first 48 hours after an injury can make a huge difference. Stick to the basics of Rest, Ice, Compression, and Elevation to manage the initial pain and swelling, giving your body a head start on healing.
Recovery is an Active Process: Healing isn’t about just waiting around. A smart recovery plan involves gentle movement, targeted exercises, and professional guidance to rebuild strength, restore flexibility, and prevent the injury from becoming a chronic problem.
Make Prevention a Non-Negotiable Habit: The best way to deal with a strain is to avoid it in the first place. You can significantly lower your risk by always warming up properly, building functional strength, and incorporating regular stretching into your routine.

What Happens When You Strain a Muscle?

We’ve all been there—you make a sudden move, lift something a bit too heavy, or push yourself too hard during a workout, and suddenly you feel a sharp pain. That’s often the tell-tale sign of a muscle strain, also known as a pulled muscle. But what’s actually going on in your body when this happens? Simply put, a muscle strain is an injury where your muscle fibers stretch too far and tear. Think of your muscle as a bundle of tiny ropes; a strain happens when some (or all) of those ropes get frayed or snap.

These tears can range from microscopic rips that cause a bit of soreness to a complete rupture of the muscle, which is why some strains feel like a minor annoyance while others can be incredibly painful and debilitating. Ignoring that initial twinge of pain can sometimes make things worse, turning a small issue into a long-term problem. Understanding the severity of your strain is the first step toward a smart recovery, as the treatment for a mild pull is very different from that of a severe tear. It all starts with listening to your body and figuring out what kind of injury you’re dealing with so you can give it the care it needs to heal properly.

How Severe Is Your Muscle Strain?

Healthcare providers typically classify muscle strains into three categories, or “grades,” to describe the extent of the damage.

Grade I (Mild): This is the most common type of strain. Only a few muscle fibers are stretched or torn. You’ll feel some pain and tenderness, but you won’t lose much strength or mobility.
Grade II (Moderate): Here, more muscle fibers are torn, making the injury more painful and severe. You’ll likely notice some swelling, bruising, and a clear loss of strength. Moving the injured muscle will be difficult.
Grade III (Severe): This is a serious injury where the muscle tears completely. You might feel a “pop” when the injury happens, and you’ll experience significant pain, swelling, and a total loss of function in that muscle. A Grade III strain often requires medical attention and can sometimes need surgery to repair.

Why Do Muscle Strains Happen?

Muscle strains usually happen for one of two reasons: a sudden, forceful movement or chronic overuse. An acute strain occurs when you suddenly stretch or contract a muscle beyond its limit. Think about sprinting for a ball, lifting a heavy box with improper form, or slipping on a patch of ice. Your muscle is caught off guard and can’t handle the load, causing the fibers to tear. On the other hand, chronic strains develop over time from repetitive movements. This is common in sports that involve the same motion over and over, or even from poor posture at your desk. Without enough rest and recovery, the constant stress creates tiny tears that build up into a more significant injury.

Signs You’ve Strained a Muscle

Not sure if you’ve pulled a muscle? The symptoms can vary depending on how severe the injury is, but there are a few common signs to watch for. You might have a muscle strain if you experience:

Sudden pain in a specific muscle, especially during or right after an activity.
Soreness and tenderness when you touch the area.
Noticeable swelling, bruising, or redness around the injury.
Muscle spasms or cramping, where the muscle tightens up on its own.
Weakness in the affected muscle or a complete inability to use it.
A “popping” sensation at the moment of injury, which often points to a more severe strain.

What to Do Right After an Injury

That sudden twinge of pain during a workout or while lifting something heavy is a feeling we all dread. When you’ve strained a muscle, your first reaction can make a huge difference in how quickly you recover. Taking the right steps immediately can help manage pain, reduce swelling, and set you on a path to healing instead of dealing with a nagging injury for weeks. Think of it as smart first aid for your muscles. Before you try to “walk it off,” take a moment to give your body the care it needs.

Your Guide to the RICE Method

One of the most effective and widely recommended strategies for immediate injury care is the RICE method. It’s a simple acronym that gives you four clear steps to follow for the first 24 to 48 hours after straining a muscle.

Rest: Stop the activity that caused the injury. This might seem obvious, but it’s crucial. While you should avoid putting stress on the injured muscle, gentle movement is okay to prevent stiffness. Just listen to your body and don’t push through pain.
Ice: Apply a cold pack to the injured area for 15 to 20 minutes at a time, every two to three hours. This helps constrict blood vessels, which can reduce swelling and numb the pain. Never place ice directly on your skin; wrap it in a thin towel first.
Compression: Gently wrap the area with an elastic bandage. This provides support and helps minimize swelling. Make sure the wrap is snug but not too tight—you don’t want to cut off circulation.
Elevation: Whenever possible, keep the injured body part raised above the level of your heart. If you’ve strained your calf, for example, prop your leg up on some pillows while you’re sitting or lying down. This uses gravity to help drain excess fluid and reduce swelling.

How to Manage the Pain

Along with swelling, pain is your body’s most immediate signal that something is wrong. While reaching for a pain reliever is a common instinct, the type you choose matters, especially in the first couple of days.

For the first 48 hours after an injury, it’s best to stick with acetaminophen (Tylenol). Many common over-the-counter pain relievers like ibuprofen (Advil, Motrin) and naproxen (Aleve) can increase the risk of bleeding, which isn’t ideal during the initial healing phase. After a couple of days, you can typically switch to an anti-inflammatory if you still need relief, but giving your body that initial window is a smart move.

When to See a Doctor or Specialist

While many minor muscle strains can be managed at home, some injuries require professional medical attention. It’s important to know the signs that your strain might be more severe than you think.

You should see a doctor if you experience any of the following:

You heard or felt a “pop” when the injury happened.
You can’t move the injured muscle at all or can’t put any weight on the limb.
There is significant pain, swelling, or bruising.
Your symptoms don’t start to improve after a few days of at-home care.
You feel numbness or tingling in the injured area.

Trust your instincts. If the pain feels severe or something just doesn’t feel right, it’s always best to get a professional opinion to rule out a more serious injury and get a proper recovery plan in place.

Getting Professional Help for Your Strain

While home care is a great first step, sometimes a muscle strain needs a professional eye. If the pain is severe, doesn’t improve after a few days, or you can’t put weight on the injured area, it’s time to seek help. A professional can give you a proper diagnosis and create a personalized recovery plan to get you back to feeling your best. This guidance is key to ensuring your muscle heals correctly, reducing the risk of future injuries, and helping you regain your full strength and mobility safely. From physical therapy to assisted stretching, you have several great options to support your body’s healing process.

How Physical Therapy Can Help

Physical therapy is a fantastic, structured approach to healing. A physical therapist does more than just give you exercises; they create a tailored program to guide you from injury back to full function. As experts in movement, they can help you rebuild strength, improve your range of motion, and correct any imbalances that may have contributed to the strain in the first place. Physical therapy plays a crucial role in treating muscle strains by promoting healing, reducing pain, and restoring strength and flexibility. It’s a proactive way to take control of your recovery and ensure your muscle heals properly.

Why Assisted Stretching Works

If tight, sore muscles are holding you back, assisted stretching can be a game-changer. Unlike stretching on your own, a trained professional can guide your body into deeper, more effective stretches safely. This process helps release tension, improve circulation to the injured area, and restore flexibility. At StretchMed, our 1-on-1 assisted stretching sessions are designed to decrease muscle and joint pain, improve posture, and enhance recovery. By gently working through your body’s limitations, we can help you move more freely and with less pain, making it an ideal complement to your recovery plan.

When Medical Treatment Is Necessary

For most muscle strains, conservative treatments are all you’ll need. However, in the case of a very severe injury, more intensive medical care might be required. A Grade III strain, where the muscle is completely torn, is the most serious type of muscle injury. In these rare instances, surgery may be necessary to reattach the muscle and restore its function. Your doctor will use imaging tests like an MRI or ultrasound to determine the extent of the damage and decide on the best course of action for your specific injury.

Exploring Other Treatment Options

Beyond hands-on therapies, your doctor might suggest other tools to manage pain and support healing. Over-the-counter pain relievers like ibuprofen or acetaminophen can help reduce discomfort and inflammation in the early stages. Depending on the location and severity of your strain, they may also recommend supportive devices. Things like braces, splints, or crutches can help immobilize the injured area, giving the muscle a chance to rest and heal without added stress. These common treatment options are often used alongside physical therapy or stretching to provide comprehensive support during your recovery.

Build Your Recovery Plan

Once you have a sense of how serious your muscle strain is, you can create a plan to help your body heal. The right approach depends entirely on the severity of your injury, so what works for a minor pull won’t be enough for a more significant tear. Your goal is to support the healing process, manage pain, and safely rebuild strength without rushing back into activity too soon.

Think of this as your roadmap back to moving comfortably. For a mild strain, you can likely manage most of your recovery at home with some simple, proven techniques. A moderate strain will require a bit more structure and professional guidance to ensure you regain full function. And for a severe strain, you’ll be working closely with medical professionals on a long-term rehabilitation program. No matter the level of injury, patience is key. Listening to your body and following a structured plan will help you recover properly and reduce the risk of injuring yourself again.

How to Treat a Mild Strain

Most mild to moderate strains can be handled at home, especially in the first couple of days. The go-to strategy is the RICE method: Rest, Ice, Compression, and Elevation. For pain, it’s best to stick with acetaminophen for the first 48 hours, as other pain relievers like ibuprofen can increase bleeding risk initially. After a few days of rest, it’s important to start gentle movement. Don’t push through the pain, but light stretching and motion can help your muscle heal and regain strength. A physical therapist can show you the right exercises to help your muscle heal and get stronger without overdoing it.

How to Manage a Moderate Strain

A moderate strain needs a little more attention. While the RICE method is still a great starting point, your recovery will likely involve more extensive treatment. This is where professional help becomes really important. Physical therapy is often necessary to help you safely regain strength and flexibility in the injured muscle. Your therapist can create a personalized exercise plan that supports healing. For pain and swelling, anti-inflammatory medications like ibuprofen can be helpful after the first couple of days. If the strain is in your leg, your doctor might also recommend using crutches for a while to keep weight off the injury and give it time to heal properly.

How to Handle a Severe Strain

A severe strain, where the muscle is completely torn, is a serious injury that requires medical intervention. In many cases, surgery is needed to repair the muscle. The recovery from a severe strain is a much longer process, often taking four to six months. After surgery, you might be in a cast for several weeks. Following a dedicated rehabilitation program is absolutely essential for a full recovery. This plan will include a combination of physical therapy, massage, and sometimes even aquatic therapy to help you rebuild strength and mobility. It’s a long road, but a structured rehabilitation program gives you the best chance of returning to your activities safely.

How to Track Your Recovery

No matter the severity of your strain, keeping track of your progress is a great way to stay on course. Consider keeping a simple journal to note your symptoms. Every day, jot down your pain level, what movements feel better or worse, and any improvements in your mobility. This information is incredibly helpful for you and your healthcare provider. Regular follow-ups with your doctor or physical therapist will help them monitor your progress and adjust your recovery plan as needed. If your symptoms aren’t getting better after a few days, or if they start to get worse, it’s important to consult a doctor right away.

Your Guide to Rehabilitation

Once the initial pain from a muscle strain starts to fade, you enter the most important phase of your recovery: rehabilitation. This isn’t about just sitting around and waiting to feel better. It’s an active process where you intentionally help your body rebuild strength, restore flexibility, and heal correctly. Think of it as laying a new, stronger foundation so the injury doesn’t happen again. Rushing back into your old routine is one of the biggest mistakes you can make, as it can easily lead to re-injury and a much longer, more frustrating recovery period.

The goal of rehabilitation is to gradually reintroduce movement and load to the injured muscle. This process encourages the new muscle fibers to align properly, which prevents stiff scar tissue from forming and restores your full range of motion. It takes patience and consistency, but a smart rehabilitation plan is your ticket to getting back to the activities you love, feeling stronger and more resilient than before. Listening to your body is key—it will give you signals when you’re doing too much, too soon.

What to Expect as Your Muscle Heals

Patience is your best friend during the healing process. How long it takes to recover really depends on how severe the strain is. A mild strain might have you feeling back to normal within a few weeks with proper care. However, a more severe tear can take several months to heal completely. It’s important to respect this timeline and not get discouraged. Your body is doing incredible work behind the scenes to repair the damaged tissue. Trying to force it will only set you back. Instead, focus on the small signs of progress, like a little less stiffness in the morning or being able to stretch a tiny bit further without pain. These are the signs that you’re on the right track.

Key Exercises for a Safe Recovery

As soon as you can move without sharp pain, it’s time to introduce some gentle activity. The right rehabilitation exercises are crucial for strengthening the muscles around the injured area, which provides support and helps prevent future injuries. Start with light, pain-free stretching. This simple step increases blood flow to the muscle, which delivers the oxygen and nutrients it needs to heal more efficiently. As you feel stronger, you can gradually add exercises that build strength. The key is to work the muscle without straining it, helping it rebuild its capacity and resilience over time. A professional can guide you on which exercises are best for your specific injury.

How to Avoid Common Recovery Mistakes

On the road to recovery, a few common missteps can unfortunately prolong the healing process. One major mistake is relying too heavily on anti-inflammatory medications. While they can help with pain, your body’s inflammatory response is actually a critical part of the healing cascade. It signals that repair work needs to be done. Another frequent error is failing to get professional guidance. Without an expert eye on your recovery, you risk improper healing, which can lead to a buildup of scar tissue, chronic pain, and a higher likelihood of re-injury down the line. A physical therapist or stretch practitioner can make sure you’re healing correctly.

Safely Return to Your Favorite Activities

The moment you’ve been waiting for—getting back to your life. The key to doing this safely is to take it slow. Once the pain has significantly subsided, you can begin to gradually reintroduce more intense activities. Don’t jump right back into a high-intensity workout or a long run. Instead, start with a shorter, less intense version of your favorite activity and see how your body responds. A physical therapist or certified stretch practitioner can be an invaluable partner during this stage. They can guide you through specific movements and create a personalized plan that helps you return to your activities without causing further pain or damage, ensuring your recovery is both successful and sustainable.

How to Prevent Future Muscle Strains

Recovering from a muscle strain is a huge relief, but the last thing you want is to go through it all over again. The good news is that you have a lot of control over preventing the next one. By being proactive and focusing on a few key areas, you can build a body that’s more resilient and less prone to injury. It’s not about avoiding activity; it’s about preparing your body to handle it safely.

Think of prevention as a four-part strategy: warming up correctly, building strength, improving flexibility, and adopting some simple daily habits. Each piece plays a vital role in keeping your muscles healthy and happy. When you warm up, you’re telling your muscles it’s time to get to work. When you strengthen them, you’re giving them the support they need to handle stress. Flexibility ensures they can move through their full range of motion without tearing, and healthy habits provide the foundation for it all. It might sound like a lot, but incorporating these practices into your routine is easier than you think and well worth the effort.

The Right Way to Warm Up

Jumping straight into a workout or even just a day of heavy lifting around the house without a warm-up is asking for trouble. A proper warm-up gradually increases your heart rate and sends more blood and oxygen to your muscles, making them more pliable and ready for action. Instead of static stretches (holding a position), focus on dynamic movements. Think gentle leg swings, arm circles, torso twists, and walking lunges. These active movements prepare your body for the specific activities you’re about to do. Just five to ten minutes is all it takes to significantly reduce your risk of injury and get more out of your workout.

Build Stronger, More Resilient Muscles

Strong muscles are your body’s best defense against strains. When your muscles are strong, they can better absorb impact and handle sudden movements or heavy loads. This doesn’t mean you need to start lifting heavy weights at the gym. The goal is to build functional strength, especially in the muscles surrounding a previously injured area. For example, if you strained your hamstring, strengthening your glutes and core can provide better support and stability. Rehabilitation exercises are designed to do just that—build resilience so your muscles are less likely to get injured in the first place. Start with bodyweight exercises and gradually add resistance as you get stronger.

Improve Your Flexibility

When your muscles are tight, they have a limited range of motion, making them much more susceptible to tearing when you push them even slightly too far. Regular stretching keeps your muscles long and supple, allowing them to move freely and safely. Incorporating a consistent stretching routine into your week is one of the most effective ways to prevent future strains. This is where both static stretching (holding a stretch for 20-30 seconds) after a workout and practices like assisted stretching can make a world of difference. By focusing on flexibility training, you’re investing directly in your long-term muscle health.

Simple Habits for Healthy Muscles

Your daily habits have a huge impact on your muscle health. Staying hydrated is crucial, as dehydrated muscles are more prone to cramping and injury. Maintaining a healthy weight also reduces the overall stress on your muscles and joints. And don’t forget about proper form. Whether you’re lifting a heavy box or weights at the gym, using the correct technique protects your muscles from unnecessary strain. These small, consistent efforts—drinking enough water, eating a balanced diet, and moving mindfully—create a strong foundation for preventing sprains and strains for years to come.

Stay Healthy for the Long Haul

Recovering from a muscle strain is a great first step, but preventing the next one is the real goal. Building resilience against future injuries isn’t about a single workout or stretch—it’s about creating a lifestyle that supports strong, flexible muscles. By making small, consistent changes to your daily routine, you can keep your body feeling good and ready for anything. Think of it as investing in your long-term well-being, so you can continue doing the activities you love without fear of another setback. These habits will help you maintain your progress and build a foundation for lasting muscle health.

Lifestyle Changes for Better Muscle Health

Think of your muscles like a high-performance engine—they need the right fuel and maintenance to run smoothly. Staying hydrated is key, as water helps deliver nutrients to your muscles and prevent cramping. A balanced diet rich in protein, vitamins, and minerals also provides the building blocks for repair and growth. Beyond nutrition, it’s important to keep your muscles strong and fit with consistent exercise. Whether it’s walking, swimming, or strength training, regular activity improves circulation and muscle function. Just remember to always warm up properly before any physical exertion to prepare your muscles for the work ahead. These simple lifestyle adjustments can make a huge difference in preventing future strains.

How to Progress Your Workouts Safely

It’s exciting to feel stronger and push your limits, but progressing too quickly is a common cause of reinjury. The key is to increase the intensity, duration, or frequency of your workouts gradually. Listen to your body—if you feel sharp pain, it’s a sign to back off. Pay close attention to using proper form during every exercise, as poor technique puts unnecessary stress on your muscles and joints. It’s also smart to consider your daily posture and workspace setup. Simple ergonomic adjustments, like raising your computer monitor or using a supportive chair, can reduce chronic muscle tension and lower your risk of strain during and outside of your workouts.

Keep Your Body Flexible

Flexibility is your body’s best defense against muscle strains. When your muscles are supple and pliable, they can move through their full range of motion without tearing. Stretching regularly is the most effective way to maintain and improve your flexibility. Incorporating a mix of dynamic stretches before activity and static stretches afterward can keep your muscles long and healthy. For those dealing with chronic tightness or limited mobility, assisted stretching can be a game-changer. A trained professional can help you achieve a deeper, more effective stretch than you could on your own, targeting specific problem areas and restoring balance to your body.

Make Movement a Daily Habit

You don’t need to block out an hour every day for a formal workout to keep your muscles healthy. The goal is to simply move more throughout your day. If you work at a desk, set a reminder to get up, walk around, and do a few simple stretches every hour. Take the stairs instead of the elevator, or go for a short walk during your lunch break. Integrating small bursts of activity helps prevent your muscles from becoming stiff and tight. These daily habits relieve tension, reduce aches, and contribute to your overall comfort and well-being, making you less susceptible to strains from sudden movements.

Treating Strains from Head to Toe

While the basic principles of strain treatment apply no matter where you’re injured, different parts of your body have unique needs. A strained hamstring will require a different recovery plan than a tweaked neck muscle. Understanding how to care for a specific area helps you heal more effectively and get back to feeling your best without causing further damage.

The first 48 hours usually involve the RICE method—Rest, Ice, Compression, and Elevation—to manage initial pain and swelling. After that, the focus shifts to restoring mobility and strength. Let’s look at how to approach recovery for common strains from your shoulders down to your legs.

Caring for Upper Body Strains

Strains in your shoulders, arms, or chest can make everyday tasks like reaching for a glass or getting dressed feel impossible. For these upper body injuries, rest is your best friend in the beginning. Applying ice can also help reduce swelling and numb the immediate pain. The Mayo Clinic recommends this approach for initial treatment.

Once the worst of the pain has subsided, typically after a couple of days, you can start to introduce very gentle range-of-motion exercises. Think slow, controlled arm circles or wall push-ups. The goal is to encourage blood flow and prevent the muscle from getting too stiff without re-injuring it. Listen to your body—if something hurts, back off immediately.

Treating Lower Body Strains

Your legs do a lot of heavy lifting, so strains in the hamstrings, quadriceps, or calves are incredibly common. Just like with upper body injuries, you’ll want to follow the RICE method for the first 48 hours. Keeping your leg elevated can be particularly helpful for reducing swelling.

After that initial period, you can begin to incorporate gentle stretching and strengthening. According to the Cleveland Clinic, this is a crucial step for a full recovery. Simple exercises like seated hamstring stretches or straight leg raises can help rebuild strength and flexibility. It’s important not to push too hard too soon, as lower body muscles can be easy to re-injure if you rush back into your normal activities.

Recovering from a Back Strain

A back strain can be especially debilitating, affecting everything from sitting at your desk to sleeping comfortably. While it might feel like you should stay completely still, gentle movement is actually key to recovery. After an initial rest period with ice, you’ll want to start moving carefully to prevent your back muscles from tightening up even more.

Harvard Health suggests that a combination of rest and specific rehabilitation exercises is the best way to restore strength and flexibility. Gentle exercises like pelvic tilts or cat-cow stretches can help. Because the back is so complex, this is one area where professional guidance from a physical therapist or stretch practitioner can make a huge difference in ensuring you’re moving safely and effectively.

How to Manage a Neck Strain

Waking up with a stiff, painful neck is a miserable experience. A neck strain can result from sleeping in an awkward position, poor posture, or a sudden movement. The first steps are to rest and apply ice to calm the inflammation. Try to avoid any activities that require sharp or sudden turns of your head.

As the pain begins to fade, you can work on gently restoring your range of motion. Slowly tilt your head from side to side and then forward and back, stopping before you feel any sharp pain. One of the biggest mistakes in management is trying to push through the pain or returning to normal activity too quickly. Gradual, gentle stretching is the safest way to encourage healing and prevent the strain from becoming a chronic issue.

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Frequently Asked Questions

Should I use heat or ice for a muscle strain? This is a great question, and the timing is everything. For the first 48 hours after an injury, stick with ice. Applying a cold pack for 15-20 minutes every few hours helps reduce swelling and numb the initial sharp pain. After those first couple of days, you can introduce gentle heat. A warm compress or a warm bath can help relax the muscle, increase blood flow to the area, and ease any lingering stiffness.

Is it safe to stretch a pulled muscle? While stretching is a key part of recovery, you shouldn’t stretch a fresh injury. For the first few days, your muscle needs rest. Once the initial pain subsides, you can begin very gentle, pain-free stretching to restore flexibility and prevent scar tissue from building up. The key is to never push into pain. This is where working with a professional for assisted stretching can be incredibly helpful, as they can guide you through a safe and effective range of motion without risking re-injury.

How long does a muscle strain take to heal? Recovery time really depends on how severe the strain is. A mild, Grade I strain might feel better within a couple of weeks with proper care. A more moderate, Grade II strain could take six to eight weeks to heal properly. For a severe, Grade III tear, especially if it requires surgery, you could be looking at a recovery period of several months. The most important thing is to be patient and not rush the process, as your body needs time to fully repair the damaged tissue.

How do I know if my strain is serious enough to see a doctor? While most minor strains can be managed at home, there are a few clear signs that you need a professional opinion. You should see a doctor if you heard a distinct “pop” when the injury occurred, if you’re in severe pain, or if you can’t put any weight on the injured limb. Other red flags include significant swelling and bruising or if the pain simply isn’t improving after a few days of rest and ice. When in doubt, it’s always best to get it checked out.

Besides not resting enough, what’s the most common recovery mistake? One of the biggest mistakes is returning to your normal activities too quickly. It’s easy to feel a little better and assume you’re fully healed, but the muscle tissue is often still vulnerable. Jumping right back into your old workout routine or daily tasks can easily re-injure the muscle, setting your recovery back significantly. A gradual, planned return to activity is essential for making sure the muscle has rebuilt its strength and resilience.