Muscle Strain: How to Care for Your Child

A muscle strain is when a muscle is stretched too far. A strain is sometimes called a "pulled muscle." A muscle strain can happen from a fall, lifting something heavy, or using the muscle too much. Most muscle strains get better within a few weeks. Follow these instructions to care for your child.

• Your child should continue with regular activities. Bed rest is not recommended. They can go to school, drive, and do low-impact activities such as walking, biking, or swimming. If the activity makes the pain worse or they feel like they can't continue it, they can take a break and try it later or the next day.

• Follow your health care provider's recommendations for:

  • how long your child should take a break from sports and high-impact activities and anything that involves using the strained muscle

  • any stretching or strengthening exercises 

  • seeing a physical therapist

      For pain, your child can:

• Take ibuprofen (such as Advil^®, Motrin^®, or a store brand), if recommended by your health care provider. Follow the directions on the label for how much they should take and how often.

• Put a cold pack on the strained muscle for 15–20 minutes every 3–4 hours for the first few days after the injury. Place a towel or cloth between the cold pack and the skin.

• Apply a heating pad or heat pack to the strained muscle.

• Massage the area.

• Soak in a warm tub once or twice a day.

      If the strained muscle is swollen, your child can:

• Raise the part of the body with the strained muscle above heart level when possible.

• Wrap an elastic compression bandage around the injured area. The bandage should be comfortable, not tight. Remove the bandage while sleeping.

Your child:

• has pain that is severe or gets worse

• still has pain after about 2 weeks

• has pain that wakes them from sleep

• can't do everyday activities like driving, walking, and writing because of the pain

• has any weakness, tingling, or numbness

What can help prevent another muscle strain? It may help for your child to:

• Work with a sports trainer to make sure they don't overtrain and that they warm up and cool down correctly.

• Get plenty of physical activity to keep muscles strong.

• Stay at a healthy weight.

• Avoid carrying very heavy objects. If they use a backpack, try to keep it light. They should use both shoulder straps when wearing the backpack.