As the seasons shift and summer arrives, many of us dive eagerly into movement—hiking, biking, stretching outdoors, or returning to the activities we love. But jumping in too quickly can sometimes catch the body off guard, especially if we haven’t taken time to ease into new patterns of motion. Pulled muscles and minor strains are common this time of year, and they can be both painful and frustrating, especially when they interrupt your flow. If you’ve found yourself nursing a strain, you’re not alone. So how long does it actually take to heal? Most muscle strains heal within a few days to 8 weeks, depending on how severe the injury is.

In this blog, we’ll explore what muscle recovery looks like, what you can do to support it, and how hands-on treatments at Revelstoke Wellness can help you return to movement feeling stronger, softer, and more in tune with your body.

What is a Muscle Strain?

A muscle strain (also known as a pulled muscle) is an injury to a muscle or tendon. If you’ve ever felt that lingering soreness, you know how uncomfortable it can be. A muscle strain happens when a muscle or the tendon that connects it to bone is overstretched or torn. In mild cases, the fibers are just slightly overstretched. In more severe cases, there may be partial or full tears in the tissue.

Common Causes of a Muscle Strain

Strains don’t just happen during intense workouts or major injuries. They often show up during everyday movements, especially when we jump back into summer activities with excitement but without much preparation. A strain might happen when you:

• Hike or bike more than usual after a slower season
• Lift something heavy or awkward, like a cooler or camping gear
• Slip while moving quickly on uneven terrain
• Run, jump, or throw something with sudden force
• Repeat the same motion over and over, like paddling or gardening 

Even when you’re feeling strong, unfamiliar terrain or fast-paced movement can stretch muscles beyond their limits. Giving your body a bit of prep time and tuning into small signals like tightness or fatigue can go a long way in staying injury-free while enjoying the best of summer in Revelstoke. Taking a bit of time to ease in and listen to your body can help prevent small strains from turning into bigger setbacks.

Signs and Symptoms of a Muscle Strain

Not all muscle strains feel the same. Some come on gradually after a long day outdoors, while others show up suddenly with a sharp twinge of pain. The severity of the injury will affect how it feels and how long it takes to heal. Common signs include:

• Pain or tenderness in the muscle
• Swelling or redness
• Bruising or discoloration
• Limited range of motion
• Muscle spasms or cramping
• A feeling of weakness in the area

If your strain is mild, it may feel like a tight spot or a dull ache. With more moderate strains, you might notice swelling, discomfort with movement, or visible bruising.

When to Seek Medical Attention

While many strains heal well with rest and supportive care, there are times when it’s best to check in with a medical professional. You should seek care if:

• You felt or heard a “pop” at the time of injury
• The area is very swollen, discolored, or painful to the touch
• Symptoms don’t improve after 48 hours of rest and home care
• You experience numbness or tingling near the injured area
• You’re unable to walk, move a limb, or perform daily activities

If needed, a doctor may recommend imaging like an X-ray or MRI to assess the extent of the injury. Severe muscle tears may require medical treatment or even surgery, but most people recover well with time, movement, and the right support.

How Long Does it Take a Muscle Strain to Heal?

Recovery time depends on how severe the strain is and how well you care for it. Mild strains often heal within 2 to 3 weeks, while moderate strains can take 4 to 8 weeks. More serious injuries, like a full muscle tear, may need several months and sometimes medical treatment or rehab.

What Helps a Muscle Strain Heal Faster?

Rest and Gentle Movement

In the first few days after a strain, rest is important. It gives your body a chance to calm inflammation and begin repairing tissue. However, complete immobility can lead to stiffness and slower recovery. Gentle movement like slow walking, stretching, or range-of-motion exercises can help maintain circulation and flexibility.

Try the RICE Method

If you’re dealing with a mild or moderate strain, the classic RICE approach still works well:

• Rest the area and pause intense activity  
• Ice to reduce swelling and discomfort  
• Compress with a bandage to support the muscle  
• Elevate the area to help with drainage and inflammation

How Hands-On Support Can Help

Bodywork can be a powerful part of your recovery plan especially when paired with rest, movement, and good self-care. At Revelstoke Wellness, we offer a range of treatments designed to release tension, improve circulation, and support your body’s natural healing process.

• Deep tissue techniques can help ease stubborn knots and support healthy blood flow to the injured area.
• Myofascial release gently works with the connective tissue to improve flexibility and relieve built-up pressure.
• BioFlex laser therapy uses low-level red and infrared light to promote cellular repair, reduce inflammation, and support tissue regeneration over time.

These techniques can be especially helpful once the acute stage of the strain has passed and your body is ready for deeper support.

Ready to explore muscle strain treatment options in Revelstoke? Book an appointment with one of our experienced practitioners today.

How to Prevent Muscle Strains

The best way to deal with a muscle strain is to avoid one in the first place. While that’s not always possible (especially in an active place like Revelstoke) there are a few habits that can go a long way in keeping your body strong, supple, and injury-resistant:

• Take time to warm up properly before any activity  
• Stretch regularly, especially the hips, hamstrings, and lower back  
• Balance strength with recovery through massage, mobility work, and restorative yoga  
• Most importantly, listen to your body. Discomfort is a message—not something to push through  

Building these habits into your routine helps you move more mindfully and reduce the risk of overuse or sudden injury.

Ready to Support Your Recovery

Muscle strains are common, but they don’t have to keep you sidelined. With the right care and consistent support, it’s possible to recover more fully and return to your activities feeling stronger and more in tune with your body.

Whether you’re working through a strain or want to stay ahead of one Revelstoke Wellness is here to help. Book a massage with us today and experience effective healing and relaxation.