Common symptoms and causes of a pulled muscle in the leg

Hip Arthritis Pain Down the Leg
Table of contents

Your legs carry you around all day. They allow you to explore, play sports, dance and simply get things done. Sometimes, though, you can overuse them or push them too hard. One common leg injury is a pulled muscle involving the:

  • Hamstrings
  • Calf muscles
  • Quadriceps
  • Groin muscles
  • Adductor muscles

Pulled leg muscles can be incredibly frustrating and put a damper on your ability to do daily activities. Despite the difficulty a pulled muscle can bring, it can be treated in a variety of ways, including with physical therapy. 

Common symptoms of a pulled leg muscle

A pulled muscle, also called a muscle strain, happens when the fibers in a muscle are stretched too far or even tear slightly. It can be surprisingly painful and, depending on the severity, can limit your ability to move. Here are some symptoms you may experience with a pulled muscle in your leg:

  • Pain — Pain is the most obvious symptom. It can range from mild discomfort to a sharp, stabbing sensation and may become worse with movement, especially when putting weight on the affected leg. 
  • Tenderness — The area around the pulled muscle will likely feel tender to the touch. 
  • Stiffness — The muscle may feel stiff and tight, making it difficult for you to move your leg normally. 
  • Weakness — The injured muscle may feel weak, which can make it hard for you to do activities that require strength in your affected leg.
  • Swelling — Sometimes, the area around the pulled muscle may swell slightly.
  • Bruising — In some cases, the injured area may bruise. This is less common than with other types of leg injuries. 

It’s important to note that the severity of your symptoms can vary depending on the severity of your muscle strain. If you are experiencing any of these symptoms, especially if they are severe or don’t improve after a few days, it’s a good idea to see a doctor. 

Causes of a pulled leg muscle

There are several reasons why a pulled muscle can happen in your leg. Here are some of the most common culprits behind pulled muscles:

  • Overexertion or overuse — Doing intense physical activity without taking time to warm up or stretch properly can put a lot of strain on your muscles, increasing the risk of your muscles overstretching or tearing. 
  • Sudden movements — Quick and abrupt movements, especially when the muscle isn’t prepared or conditioned for the motion, can cause strains. Proper form and technique are essential during exercise.
  • Muscle fatigue — Continuing to use muscles without resting can lead to muscle fatigue. Fatigued muscles are weaker and can’t fully handle stress, which can make them more prone to strains. 
  • Poor flexibility — Muscles that aren’t flexible or adequately stretched are tighter and less adaptable. During physical activity, this tightness can limit their range of motion and make them more likely to be pulled. 
  • Incorrect technique — Using incorrect form or technique during exercises, sports or physical activities can put uneven stress on your muscles. This uneven stress can overload certain muscle fibers and lead to strains. 
  • Dehydration — Not being properly hydrated can affect muscle function. When you’re dehydrated, your muscles don’t work as well and can be more prone to strains. 
  • Muscle imbalance — Uneven strength or flexibility between muscles in your legs can cause you to overcompensate. When one muscle group is weaker or tighter than another, it can take on more work, putting it at a higher risk of strain. 
  • Environmental factors — Cold weather can make muscles stiffer and less flexible, increasing the risk of strains. Exercising on uneven surfaces can also put extra stress on leg muscles and lead to injury. 
  • Previous injury — Muscles that have been injured before may have scar tissue or weakness, making them more susceptible to strains in the future. 

By understanding these potential causes, you can take steps to help prevent pulling muscles in your legs and keep yourself active and healthy. 

How to relieve a pulled muscle

If you suspect you’ve pulled a muscle in your leg, there are some steps you can take to help it heal and get yourself back on your feet:

  • PRICE method — The PRICE method can be a fantastic starting point for helping a pulled leg muscle:
  • Protection — Protect your injured muscle from further strain by avoiding activities that cause pain. Light walking or movement exercises that don’t make your pain worse can help promote blood flow and healing. 
  • Rest — Give your muscles time to recover. Pushing through a pulled muscle can cause further damage. 
  • Ice — Apply ice packs to the affected area for about 20 minutes at a time. Make sure you wrap the ice pack in a towel to help prevent skin irritation. Icing can help reduce inflammation and numb the pain. 
  • Compression — Wrap your injured leg with an elastic bandage to help minimize swelling and provide support. Don’t wrap it too tightly; you don’t want to restrict circulation. 
  • Elevation — Whenever possible, elevate your injured leg above your heart. Prop it up on pillows while sitting or lying down. Elevation can help drain excess fluid from the area, reducing swelling.
  • Over-the-counter pain relievers — Medications like ibuprofen or acetaminophen can help you manage your pain and inflammation. Make sure to take the medications as directed and seek medical care if your condition lingers or gets worse. 
  • Gentle stretching — Once your initial pain eases, add gentle stretches to your routine. Stretching helps the muscle fibers regain their normal length and range of motion. This can help improve flexibility and prevent stiffness. However, it’s important to listen to your body and avoid pushing yourself. 
  • Physical therapy — Physical therapy can be a valuable tool in recovering from a pulled muscle in the leg. A licensed physical therapist can assess your specific injury and create a personalized treatment plan. 
  • Gradual return to activity — As you heal, slowly reintroduce activities that don’t cause you pain. Start with light exercises like walking and gradually increase intensity as you can tolerate it. It’s important to be patient and avoid reinjuring yourself.

Don’t rush the healing process. Pushing yourself too soon can make your injury worse or lengthen your recovery time. If your pain is severe, or it doesn’t improve after a few days, or you experience any concerning symptoms, consult a doctor. 

Physical therapy techniques for a pulled muscle in the leg

Physical therapy can be a game-changer when it comes to recovering from a pulled leg muscle. Here’s a breakdown of how some techniques can specifically help target and heal a pulled leg muscle:

  • Manual therapy — Manual therapy techniques is an umbrella term for hands-on techniques like soft tissue mobilization and myofascial release. Your physical therapist will use their hands to help work out tight knots in your muscle by using pressure and specific movements. These manual therapy techniques can help:
  • Improve blood flow
  • Reduce muscle tension and pain
  • Promote healing
  • Therapeutic exercises — Therapeutic exercises are targeted exercises to help your injured muscle and supporting muscles. Your physical therapist will design a program that includes:
  • Flexibility exercises
  • Strength exercises
  • Range-of motion-exercises
  • Gait and movement training — Sometimes, a pulled muscle can be caused by imbalances or weakness in your walking or running form. Your physical therapist can analyze your gait and identify these issues; then, they can design exercises to:
  • Improve your gait
  • Enhance your movement efficiency
  • Aquatic therapy — Aquatic therapy embraces the buoyancy of water to provide a gentle, low-impact environment for exercise, making it ideal for:
  • Pain-free movement
  • Promoting healing
  • Muscle strengthening

This isn’t an exhaustive list, and the techniques used will depend on your injury and needs. 

Excel Sports & Physical Therapy can help you regain strength and flexibility during your pulled leg muscle recovery

At Excel Sports & Physical Therapy, our team of licensed physical therapists offers a targeted approach to healing, addressing your specific needs and concerns. We create personalized physical therapy treatment plans to help ensure optimal healing and a reduced risk of future injuries. We can help you heal your pulled leg muscle and get moving with confidence again. 

Call us or request an appointment today for help with your pulled leg muscle recovery.