A muscle strain happens fast, whether it is a calf that grabbed mid-sprint, a pec that tore during bench press, or a quad that went during a lunge. The question is always the same: when can I get back to training, and how do I make sure it does not happen again? If you have been resting and stretching while waiting for it to feel normal, the approach matters more than you might think, because stretching an acute strain can make it worse.
How we approach muscle strains
The instinct to stretch a pulled muscle is strong, but in the acute phase, stretching repeats the mechanism that caused the tear. It pulls the damaged tissue apart when it needs to knit back together. We assess the location and severity of the strain, determine how it responds to load, and build a timeline that respects the tissue’s healing while keeping you as active as safely possible. Complete rest is rarely the best approach either. The muscle needs controlled loading to heal with functional capacity.
What treatment looks like
In the early phase, we protect the tissue and introduce gentle isometric loading within a pain-free range. As healing progresses, we move to isotonic strengthening, gradually increasing range and load. The final phase introduces sport-specific movements at higher speeds to prepare the muscle for the demands that originally caused the strain. Return to sport is milestone-based, not calendar-based, so the muscle is genuinely ready for what you need it to do.
Who can help
Any of our physiotherapists can assess and treat muscle strains. If your strain happened during a contact sport or acute impact, Daniel Ng handles acute trauma and can manage the early phase alongside a structured return-to-training plan. For strains related to running or gym training, our team can assess the mechanism and build rehab around your programme.
Go deeper
Our guide on muscle strains covers why stretching a fresh strain is counterproductive and how progressive loading rebuilds the muscle with functional capacity. Read the full guide on muscle strains →