Accept your injury: If you continue to train by masking the pain with anti-inflammatory drugs like ibuprofen, you're probably setting yourself up for a more severe and debilitating injury. If you take some time off and do light cross-training, the injury will fully heal and you'll soon be back to 100% capacity.

2torial #0612: Learn2 Treat a Pulled Muscle (continued) Avoid Strained Muscles   Now that you're laid up with a strained muscle, you have a little extra time on your hands--use it to learn to train safely and reduce injuries.   Stretch before you workout--and not just the main muscle group you'll be working. Runners, for example, will often only stretch their hamstrings and calves, not realizing that stiff abdominal and back muscles can overstress other parts of the body. There are now many books on stretching, and many yoga classes offered in many areas. Just remember to proceed gradually; overly enthusiastic stretching can result in muscle strain that reduces your flexibility and makes you more prone to injury. In general, do ten minutes of stretching before the activity and ten minutes afterwards. The key to a good stretch is slow, deep, and regular breathing--not by forcing the body into a particular position. And never bounce on a muscle as you stretch, in an effort to go further. Instead, go deep into the stretch until you can almost feel some discomfort; then slightly back off the stretch until you feel comfortable.. Hold the stretch for at least 20 seconds, preferably 30 seconds, breathing deeply in and out.   Train gradually, whatever the activity. Some folks get overly enthusiastic as they experience the higher levels of energy and vitality that come with increasing levels of fitness. If you drastically increase the amount of training, you're probably on the road to emotional and physical burnout. So start slow and increase your workouts gradually; instead of focusing on the amount you train on any given day, focus on how many consecutive weeks you've been training. That's a truer indication of a commitment to physical fitness. And if you've been sick for a week or unable to train for whatever reason, consider reducing your workout for a week as you come back to it. Cross-train: Whatever your main training activity is, alternate it with other activities: swimming (or water aerobics and deep-water running in a pool), cycling, or jogging. Changing the activity works a different set of muscles, giving a rest to the ones you use regularly. If you train every day, consider taking two or three days per week to cross-train with other activities. And if you do strain a muscle, light cross-training activities allow you to stay active and keep the circulation moving through the injured area. Equipment: Runners should keep track of their weekly mileage, and once they run more than 300 miles on a pair of shoes, it's time to retire them. And when you buy a new pair, be certain that the width accommodates you foot--remember that your feet will swell up as you run. Get a trainer: Consider working with a trainer for your main activity once a week for a month or two. Poor form in any activity can translate into inefficient movements that lead to injury. Trainers may seem expensive or an indulgence, but they're cheaper than doctors and surgery. You'll also get greater enjoyment from the training activity, since you're doing more and spending less energy doing it. Rest: once every 20 to 30 days, if you feel like it, take a scheduled exercise day off; at the least, if you're feeling low in energy, reduce the length and intensity of the activity. The next day you can go out and have a more thorough workout.   -end- Learn More! or All steps at once (printable version)