If you’ve pulled something gardening, tweaked your back lifting a grandchild or in the gym, the instinct is usually to stop moving and wait it out. It’s a reasonable instinct, but for most everyday muscle strains it isn’t the fastest route back to normal.
A short period of protection in the first day or two after an injury is sensible. After that, gentle movement, introduced at the right pace, generally helps muscles heal better than prolonged rest does. The tricky part is knowing how much to do, when; and how to tell an ordinary strain from something that needs a proper look.
This guide explains what rest and recovery actually mean, how that applies to common summer scenarios in and around Brighton, the signs that suggest you should get checked and how an assessment with a chiropractor or physiotherapist at Sundial Clinics can help you understand what’s going on and what to do next.
What happens when you strain a muscle?
When a muscle is strained, some of its fibres are overstretched or torn, usually because the muscle was asked to do more than it was ready for, whether that’s a sudden awkward movement, an unfamiliar load or simple fatigue. The pain you feel in the first day or so comes largely from inflammation, the body’s natural response that brings extra blood flow and immune cells to the area to begin repairing the damage. This is also why the area often feels warm, swollen or stiff to begin with. As healing progresses, the torn fibres knit back together and new tissue is laid down, but that new tissue needs to be gradually loaded and moved in order to heal with the right strength and flexibility.
Why gentle movement helps muscle heal stronger
Prolonged rest can leave muscles feeling tighter and weaker rather than better. If a muscle is left completely still for too long, the new collagen fibres that form during repair tend to lay down in a disorganised, criss-crossed pattern rather than aligning neatly along the length of the muscle. Normally, gentle movement and gradual loading help guide these new fibres to form in the same direction as the original muscle fibres, similar to how light tension on a length of rope helps the strands settle in line rather than tangle. Without that movement, the repair tissue can end up shorter, stiffer and less elastic than the muscle around it, which is part of why a muscle that’s been rested completely can feel tight and more prone to re-injury once normal activity resumes.
Rest and recovery aren’t the same thing
- Rest means temporarily easing off movements that clearly aggravate the injury, usually for the first 24 to 72 hours. It allows the early inflammatory response to settle and reduces the risk of making a fresh strain worse.
- Recovery is broader and more active. It includes gradually reintroducing movement, simple mobility work, progressive strengthening, good sleep, adequate protein and hydration; and hands-on treatment where it’s appropriate. Recovery isn’t simply waiting for the pain to go away. Muscles that stay still for too long tend to get weaker and stiffer, which can slow things down rather than speed them up.
Why too much rest can work against you
Prolonged inactivity reduces flexibility, slows circulation to the injured area and allows surrounding joints to stiffen up. Controlled, gradually increasing movement tends to support healthier tissue repair and a quicker return to normal activity than staying still does. This doesn’t mean pushing through pain. It means finding the level of movement that’s uncomfortable but manageable and building from there.
Gardening strains
Gardening is a common cause of summer back pain. Digging and lifting strain the muscles along the spine and lower back, while bending over flower beds for long periods irritates the lumbar muscles and hip muscles. Repetitive pruning or weeding can also strain the forearms and shoulder blade muscles, causing a dull ache between the shoulders or down the outer elbow.
A few habits make a real difference: alternating tasks every 20 to 30 minutes rather than doing one repetitive job for an hour, kneeling instead of bending from the waist, keeping loads close to your body when lifting and stretching gently afterwards. Ordinary muscle soreness the next day is normal. Pain that sharpens with specific movements, doesn’t ease after a day or two or spreads down a leg is worth getting looked at.
Sports and exercise
Whether it’s tennis, golf, cycling, swimming, the gym or a Sunday run along the seafront, the same principle applies: active recovery is not the same as rushing back too soon. Running and football often strain the hamstrings or calves, especially during sudden sprints or changes of direction. Tennis and golf place repeated twisting load through the shoulder, forearm and trunk, which can strain the rotator cuff or lower back. Swimming, particularly front crawl, often strains the shoulder muscles used in the overhead reaching motion.
Load management, gradual progression and mobility work all matter more than simply resting until pain disappears. Chiropractic treatment and physiotherapy can complement sports rehabilitation by restoring joint movement, addressing muscle imbalances and identifying biomechanical factors that may have contributed to the injury in the first place.
When it’s sensible to get assessed
Most muscle strains settle with sensible self-management. It’s worth seeking professional advice if pain persists beyond several days, gets steadily worse rather than better, causes noticeable weakness, limits everyday activity, follows a significant trauma or comes with numbness or altered sensation. None of these automatically mean something serious is wrong, but they’re the kind of signs that benefit from a proper look rather than guesswork.
What an assessment at Sundial Clinics involves
If you have a muscle strain you may wonder if your problem needs a chiropractor, a physiotherapist or simply some time and self-care. That’s exactly what an initial assessment is for. Our chiropractors and physiotherapists take a history of how the injury happened, examine how you move, and work out what’s actually driving the pain, whether that’s a straightforward muscle strain, a joint restriction, or something that points towards a different cause altogether.
From there, you’ll get a clear explanation of what’s going on, a realistic idea of how long recovery is likely to take, and a plan that might include hands-on treatment, specific exercises, or simply guidance on how to manage things yourself. If your symptoms suggest something outside what conservative care is appropriate for, we’ll say so and refer you on. The goal of an assessment isn’t to put everyone on a treatment plan. It’s to help you understand what you’re dealing with and make an informed decision about what to do next, including patients with more complex pain who may benefit from input from our team member Matt Cunningham, who holds Associate Membership with the Pain Faculty of the Royal College of Chiropractors.
Chiropractic treatment and physiotherapy working together
Chiropractic treatment can help by improving joint mobility, reducing mechanical strain and offering advice on how to modify activity while you recover. Physiotherapy tends to focus more heavily on laser treatment to speed healing, rehabilitation exercises, progressive strengthening, movement retraining and structured return-to-activity programmes. Many patients benefit from a combination of the two, and at Sundial Clinics our chiropractic, physiotherapy and sports massage teams work alongside each other across our Queens Road and Kemptown clinics.
Simple self-care for muscle recovery
- Stay gently active within a comfortable range rather than stopping completely.
- Prioritise sleep, since tissue repair happens largely while you rest.
- Eat enough protein and stay well hydrated, particularly in hot weather.
- Increase activity gradually rather than jumping straight back to full intensity.
- Avoid prolonged bed rest unless a healthcare professional has specifically advised it.
- Stick with any prescribed rehabilitation exercises consistently rather than only when you remember.
Recovery is more than waiting for pain to fade. For most muscle strains, whether they come from the garden, the tennis court, an afternoon with the grandchildren or the gym, the best results tend to come from a short period of protection followed by gradual, guided movement. If you’re not sure which category your injury falls into, that uncertainty is reason enough for an assessment rather than reason to put it off.
Frequently Asked Questions
Is complete rest good for a pulled muscle?
Usually only for the first day or two. After that, gentle movement introduced at the right time tends to support recovery better than continued inactivity.
How long does a muscle strain take to heal?
Mild strains often improve within two to four weeks. More significant injuries can take several weeks or months depending on severity and how well rehabilitation is followed.
Should I exercise with a muscle injury?
Light movement is usually fine if it doesn’t significantly increase pain. High intensity exercise is best avoided until strength and movement have recovered.
Can a chiropractor help with muscle injuries?
A chiropractor can assess how your joints, muscles and movement patterns are contributing to the problem, and chiropractic treatment may help improve movement and support recovery alongside the right exercise programme.
Is physiotherapy better than chiropractic treatment?
They’re complementary rather than competing approaches. Here at Sundial Clinics we use use both together. Physiotherapy tends to focus on rehabilitation and exercise, while chiropractic treatment often includes hands-on work to improve joint function. Many people benefit from both, depending on what’s going on.
Can sports massage help with muscle strain?
Sports massage may be useful once the initial inflammatory stage has settled, usually after the first few days, as it can help ease muscle tightness, improve circulation to the area and support the gradual return of normal movement. It’s not generally recommended in the very acute stage of an injury, when the muscle is still swollen and tender, so it’s worth checking with a chiropractor or physiotherapist about timing before booking a massage for a fresh strain.
What are the signs I should seek treatment?
Severe pain, pain that doesn’t ease after several days, anything that stops you doing normal activities, pain following a significant injury, or numbness, weakness or changes in bladder or bowel function are all reasons to get assessed promptly.
Can gardening really cause muscle injuries?
Yes. Repetitive bending, lifting heavy bags, digging and prolonged kneeling are common causes of strains, particularly after a period of inactivity over winter.
About Matthew Bennett, Chiropractor Brighton
Matthew Bennett is the founder and principal chiropractor at Sundial Clinics Brighton, established in 1991. With over 35 years of clinical experience, Matthew qualified from the Anglo-European College of Chiropractic in 1987 and served as President of the British Chiropractic Association for four years. As a Fellow of the Royal College of Chiropractors and former team chiropractor for Brighton and Hove Albion FC and the British Alpine Ski Team, Matthew combines evidence-based chiropractic treatment with sports performance expertise. His authority in musculoskeletal health has been recognised through national media appearances, expert witness roles and contributions to professional publications. Matthew’s commitment to clinical excellence ensures patients receive the most effective chiropractic care in Brighton.
References
Dubois B, Esculier J-F (2020). “Soft-tissue injuries simply need PEACE and LOVE.” British Journal of Sports Medicine, 54(2), 72-73.
NICE guideline NG59. “Low back pain and sciatica in over 16s: assessment and management.” National Institute for Health and Care Excellence, 2016, updated 2020.
NHS. “Sprains and strains.”
NHS inform. “Soft tissue injury.”
Vuurberg G et al (2018). “Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline.” British Journal of Sports Medicine, 52(15), 956.
World Health Organization (2020). “WHO guidelines on physical activity and sedentary behaviour.“