What frequent muscle strain means
A muscle strain happens when muscle fibers or the tendon that attaches them are overstretched or overloaded. Mild strains cause soreness and tightness, while more severe ones can cause sharp pain, bruising and weakness. Most mild strains settle within a few weeks.
When the same area keeps getting strained, the muscle is often being asked to do more than it is prepared for. That can be due to weakness, poor recovery between efforts, stiffness in nearby joints, or a movement habit that loads one side or one muscle more than it should.
Common repeat offenders include the low back, the neck and upper shoulders, the hamstrings, the calves and the groin. Desk workers often strain the upper back and shoulders, while active people tend to strain the legs and low back.
Breaking the cycle usually takes more than rest. It takes recovering well from the current strain, then building capacity in the muscle and addressing the factors that put it at risk.
What can cause muscle strains to keep happening
These are some of the most common reasons strains recur, and how they tend to feel.
- Returning to activity too soon
- When a strain feels better but has not regained full strength, it is vulnerable to a second injury. Repeat strains often happen in the first few weeks back.
- Weak or imbalanced muscles
- A muscle that is weaker than its partner on the other side, or than the muscles around it, takes extra strain. You may notice one side always tightens first.
- Stiff joints nearby
- A stiff upper back or hip can force nearby muscles to work harder to produce the same movement. Over time those muscles become overworked and easier to strain.
- Repetitive tasks and long hours
- Lifting, reaching or holding the same position at work can fatigue the same muscles day after day. Strains often show up near the end of a long shift or week.
- Skipping warm-ups and recovery
- Cold muscles and poor sleep, hydration or nutrition lower your tolerance for sudden effort. Weekend athletes are especially prone to this pattern.
- Sudden jumps in training
- Adding a lot of distance, weight or intensity in a short time often leads to strain. The tissues need time to adapt to new demands.
How Dr. Okhowat evaluates and treats recurring strains
The focus is on calming the current strain and then finding out why it keeps coming back.
Injury history
Dr. Okhowat asks when the strains started, how often they happen, what you were doing each time and how you recovered. Patterns across several strains often point to the underlying cause.
Strength, flexibility and movement exam
He checks the strength and flexibility of the strained muscle and its partners, the joints above and below it, and how you move during tasks that trigger the strain. A functional movement assessment may help show the weak links.
Easing the current strain
Care for the current strain may include soft tissue therapies, gentle joint mobilization and comfort-focused options like heat or cold. You will also get guidance on how much activity to keep while it settles.
Building capacity
Once the strain has calmed, a gradual strength program helps the muscle handle the loads that used to injure it. Warm-up routines and training changes are part of the plan for active patients.
Adjusting the load
Small changes at work or in training, such as more breaks, better lifting habits or a slower progression, may help lower the chance of the next strain. Progress is reviewed regularly so the plan stays on track.
What care may help with
Every person and every muscle responds differently. Many people with recurring strains find that care helps in these ways.
- May help the current strain settle with guided activity rather than complete rest.
- May build strength and flexibility in muscles that keep getting injured.
- Repeat strains may become less frequent once training and work loads are adjusted.
- A warm-up and recovery routine that suits your sport or job.
- More confidence returning to the activities that used to cause problems.
Is this right for me?
Chiropractic care may be a good fit if you keep straining the same muscle, if strains are slowing your training or work, or if a strain never quite feels fully recovered. It can also complement care from a physical therapist or sports physician.
Some muscle injuries are more serious than a strain. Please see a physician first if any of the following apply.
Often a good fit
- Repeated strains in the low back, neck, shoulders or legs
- Weekend athletes and runners who keep getting the same injury
- People with physically demanding jobs who strain muscles often
- Anyone who wants a plan for returning to activity after a strain
See a physician first
- A pop at the time of injury with major bruising, a visible gap or inability to use the muscle
- Severe swelling or pain that keeps getting worse
- Calf pain with swelling, warmth or redness, which may be a blood clot
- Muscle pain with dark urine after very hard exercise
- Unexplained muscle weakness or widespread muscle pain without injury
- Chest pain or pain spreading into the arm or jaw
If you have any of these, please see a physician or go to urgent care before booking. In an emergency, call 911.
How Dr. Okhowat approaches recurring strains
Recurring strains are a pattern to understand, and Dr. Omid Okhowat approaches them that way after over 19 years of chiropractic experience and training at Cleveland Chiropractic College. His care considers how you move, train and work rather than the sore muscle alone.
As a Diplomate of the College of Manipulative and Body Based Practices with the American Association of Integrative Medicine, he uses hands-on soft tissue and joint techniques to help tissues recover. As an AAIM Fellow, he also considers sleep, nutrition and stress, which all influence how well muscles handle load.
Beverly Grove is a short drive from the office on Wilshire Boulevard. If your exam suggests a tear or another injury that needs imaging or a specialist, he will refer you.
- DC, Cleveland Chiropractic College
- AAIM Fellow
- AAIM Diplomate, Manipulative and Body Based Practices
- Over 19 years of experience
A good friend recommended Dr Okhowat after I threw out my back and I am so great full he did. Dr Okhowat and his staff are friendly and extremely knowledgeable. They had me in a room moments after signing in. After just one visit I feel like a new person. I will definitely be back!
Questions patients ask
Why do I keep straining the same muscle?
Common reasons include returning to activity before full strength returns, muscle imbalances, stiffness in nearby joints and sudden jumps in training or work load. Finding your specific pattern is the first step in breaking the cycle.
Should I rest completely after a strain?
A day or two of relative rest is often helpful, but complete rest for long periods can leave the muscle weaker. Gentle, pain-guided movement usually helps recovery. Your plan will spell out what to do and what to avoid.
Heat or ice for a pulled muscle?
Cold tends to feel better in the first day or two after a fresh strain, and warmth is often more soothing once the area is simply stiff. Keep each session short and put a thin towel between the pack and your skin. If either one seems to aggravate the pain, switch or stop.
How long does a muscle strain take to heal?
Mild strains often settle within a few weeks. Moderate strains can take longer, and severe tears may need medical management. Regaining full strength often takes longer than the pain takes to fade.
Can a chiropractor help with muscle strains?
Chiropractic care may help with soft tissue work, joint mobilization near the strained area and a structured return to activity. It is most useful when combined with strengthening. Severe tears need a physician's evaluation.
What warm-up helps prevent strains?
A few minutes of light cardio followed by movements that mimic your activity, such as leg swings or easy strides, prepares muscles for effort. Static stretching right before hard effort is less useful for most people. Your plan can include a warm-up suited to your sport.
Is a strain the same as a sprain?
No. A strain affects a muscle or tendon, while a sprain affects a ligament, which connects bone to bone. Both can cause pain and swelling, and both benefit from a careful return to activity.