Should You Foam Roll a Pulled Muscle?

Written by Nic Bartolotta

 

If you've ever had a pulled muscle, you know how painful and frustrating it can be. While traditional treatments like "RICE" (rest, ice, compression, elevate) can help reduce your discomfort, you might wonder: Should you foam roll a pulled muscle to speed up your recovery?

This is a common question, and the answer depends on the severity of the strain, the type of injury, and your recovery timeline. To help you decide, we'll explore the pros and cons of using a foam roller recovery tool around a pulled muscle so you can make the best choice for your healing process.

What Is a Pulled Muscle?

A pulled muscle occurs when muscle fibers are stretched or torn due to excessive force, overuse, or fatigue. Also known as a muscle strain or tear, a pulled muscle is usually caused by sudden, forceful movements or not warming up properly before engaging in intense physical activity. 

These injuries are most common in muscles in the posterior chain (back of your body), such as the lower back, hamstrings, and calves. However, pulled quads and groins are also common in athletes whose sport requires forceful contractions and constant change of direction.

Running and jumping are the primary culprits for these injuries, as the very nature of these motions places excessive load and strain on the muscles. "If the muscle isn't ready to handle that force because it's fatigued, not fully warmed up, or already injured, it's likely to tear," says Gary Vitti, ex-NBA trainer for the Los Angeles Lakers. 

A pulled muscle is accompanied by acute pain, swelling, stiffness, and loss of mobility. It will feel remarkably different from your average muscle soreness. The severity of these symptoms depends on the grade of tear you experience. Pulled muscles are usually classified into three grades: 

Grade 1 (Mild)

Minor damage to a small number of muscle fibers. The muscle and surrounding tissue will be tender and sore, but it's uncommon to lose much strength or mobility. Grade 1 strains usually heal within 1-2 weeks, depending on your physical condition and the muscles involved.

Grade 2 (Moderate)

Significant damage to more muscle fibers likely includes some fully torn fibers. In the first few days, you will experience significant pain, swelling, and bruising, as well as a significant reduction in strength and range of motion. Grade 2 strains take several weeks and physical therapy before returning to activity.

Grade 3 (Severe)

A complete tear or rupture of the muscle. Grade 3 strains cause severe pain, swelling, bruising, and a near-complete loss of strength and mobility. Sometimes, the torn muscle may be visible from the skin's surface. Full tears typically require medical intervention (best case, physical therapy; worst case, surgery) and will take several months to restore muscle function.

In all three cases, the injured muscle is not the only affected area. Muscles are wrapped in connective tissue called fascia. This soft tissue provides structural support, ensuring that your muscles glide smoothly against one another during movement. Without fascia, the musculoskeletal system would be unable to function and constantly at risk for injury. 

And because the fascia surrounds every human body, a pulled muscle also means a torn fascia. And when this tissue is injured, it can be challenging to repair. A muscle can also leave you immobile for weeks, causing your other muscles to atrophy. 

Stages of Recovery for a Pulled Muscle

A pulled muscle can happen in an instant from a seemingly simple movement. The recovery, on the other hand, is a bit more complex. It's generally broken down into three phases: 

Inflammatory

Though no muscle repair occurs, this is the first stage of the healing process. It usually lasts for the first 48 to 72 hours following the injury. During that time, your body's immune response sends white blood cells, nutrients, and fluid to the injured muscle to help begin the healing process.

This stage is accompanied by pain, swelling, and general inflammation around the area, all of which are normal responses by the body. The inflammation removes damaged tissue and initiates the repair process.

But you want to avoid being stuck in this phase too long. Excessive or prolonged inflammation delays healing and can cause further nerve and tissue damage like sciatica. The best protocol to prevent this is a combination of RICE (rest, ice, compression, and elevation) and anti-inflammatory medications like ibuprofen.

Proliferation

This is the first stage of muscle repair. Your body generates new tissue to replace the damaged muscle fibers and build a temporary support structure (extracellular matrix). While that's happening, your body also builds new capillaries to supply blood and other nutrients.

Think of it like constructing a new house: Temporary supports are put in place to build the foundation, all while plumbing and electrical systems are run throughout the home. 

Remodeling

The extracellular matrix is replaced by mature scar tissue, providing the necessary support to the area. The newly formed tissue undergoes a complex process that ultimately improves its mechanical strength and restores your mobility and function.

Keeping with the home construction analogy, the remodeling phase is the equivalent of finishing the home and adding flooring, cabinetry, and furniture. Essentially, your muscles are nearing total health. 

Treating a Pulled Muscle

Though it may sound basic, the RICE method remains the gold standard for treating a pulled muscle during those crucial first 48-72 hours. Rest, ice, compression, and elevation work wonders to control swelling and pain early on. 

But make no mistake — RICE alone won't bring you back to full strength. Your body demands more than passive treatment; it requires active rehabilitation to heal. And timing is everything — jumping into rehab too soon can set you back while delaying it can hinder your progress. The right balance between rest and carefully timed rehabilitation is essential for complete recovery.

Foam Rolling a Pulled Muscle

When a muscle is strained or torn, the myofascial tissue surrounding it also becomes damaged. Adhesions and knots develop on the connective tissue, causing acute pain and limiting mobility and function. Unfortunately, they don't just disappear over time. 

Foam rolling breaks up adhesions and knots in the myofascial tissue, enabling the muscle to move and heal freely. The roller's mechanical force improves blood flow, increases flexibility, and promotes muscle relaxation, all of which are beneficial to restoring muscle function. 

As a physical therapist, I am often asked, "Should you foam roll a pulled muscle?" Like every answer about the human body, it depends.  

Foam rolling can be a way to rehabilitate a pulled muscle, but only if done correctly. It would help if you did not foam roll a pulled muscle during the first 48-72 hours after a grade 1 strain. For grade 2 strains, you'll likely face a longer inflammatory phase, meaning a foam rolling session maybe 7-10 days away at best. 

Unfortunately, if you're recovering from a grade 3 strain, foam rolling is not viable until after reparative surgery. But once you've begun physical therapy, foam rolling will help accelerate your return to activity by stimulating healthy tissue growth and restoring mobility. 

When the time comes to start foam rolling, whether 3 days or 3 weeks from now, be extra cautious to avoid aggravating the injury. Start by foam rolling the surrounding muscles to stimulate blood flow and promote healing. When you're ready to foam roll the injured muscle, apply minimal pressure and gradually increase as your pain allows. You may also experiment with muscle roller sticks or massage guns to test varying pressures and angles. 

Deep tissue massage

Massages can be an effective treatment for a pulled muscle because they help facilitate healing and promote muscle relaxation. Targeted pressure and strategic manipulation of the damaged soft tissue improve blood flow, supplying the area with oxygen and nutrients it needs to repair itself. Like foam rolling, they reduce muscle tension, break up scar tissue, and alleviate adhesions, resulting in increased flexibility and a decreased likelihood of re-injury. Furthermore, massages stimulate the release of endorphins, the body's natural pain-relieving chemicals.

But like foam rolling, a deep tissue massage on the affected area will do far more harm than good. Suppose you schedule a massage the day after your muscle injury to kickstart your recovery. In that case, you'll likely end up in more pain and a more extended recovery plan. Wait at least 72 hours before a massage. If it's not already evident by the localized swelling and bruising, inform your massage therapist beforehand of your injury so they can plan accordingly. 

Massages aren't the most accessible treatment option, though; they're time-consuming and expensive. Though your body is undergoing physiological change, your psychological state plays a major role in your recovery. A 90-minute massage that cuts into your day and even deeper into your pocket will only cause stress and anxiety that delay the healing process.

That's why we created the Rolflex, the only muscle massage roller that mimics the thumb of a sports therapy masseuse. It allows you to rehab your pulled muscles from the comfort of your couch without spending time or money at an expensive massage facility. 

Is it Good to Stretch a Pulled Muscle?

Generally speaking, it's not healthy to perform static stretching on a pulled muscle. 

Stretching a pulled muscle can be dangerous, especially in the early stages of recovery. If you try to stretch a cold muscle, even when completely healthy, you'll be at an increased risk of injury. This risk is even more remarkable when the particular muscle is already injured. Stretching disrupts and delays tissue replacement, whereas foam rolling, and massages help facilitate the process. 

Recovering from a pulled muscle is difficult. But under the right conditions and focused rehabilitation, you'll be back to activity in no time. For grade 1 and 2 strains, foam rolling can be an effective tool to treat a pulled muscle, especially when paired with RICE. It promotes blood and nutrient flow to the injured area, breaks down damaged scar tissue, and stimulates healthy soft-tissue growth. It's a better option than stretching and a cheaper time investment than a professional massage. 

Ultimately, the decision is up to you and what makes sense for your recovery process and timeline. But if you want to get back on your feet sooner, foam rolling should be an integral part of your daily routine.

Frequently Asked Questions

How do you heal a pulled muscle fast?

To heal a pulled muscle quickly, rest, apply ice, use compression, elevate the area, and gently stretch once the pain subsides.

What muscles should you not foam roll?

Avoid foam rolling the lower back, neck, joints, or any area with sharp pain or severe injury.

Should I foam roll a pulled hamstring?

It would help to avoid foam rolling a pulled hamstring until the initial pain and swelling have reduced.

Should you foam roll a pulled calf?

Do not foam roll a pulled calf during the acute phase; wait until inflammation decreases before gently rolling the area.