✓ Written & medically reviewed by Dr. Molly McDonald, PT, DPT, LMT · Updated December 1, 2023

You started a new exercise program or maybe just a new exercise, push yourself hard, then the next day something doesn’t feel pain when you lift your leg. Now you are left thinking “Did hurt myself?” “Does a strained muscle hurt to touch?” “What do I do now?”...

These are questions my family and friends ask me. This is what I tell them.

Yes a strained muscle hurts to touch.

BUT that doesn’t mean you need to run to your primary care or a surgeon for medications, MRIs, XRays, injections or surgery. 
Let’s take a small step back and look at what it means to have a strained muscle?

We all know what it is to work long hours and under pressure to meet deadlines. We work, work, work but eventually we start to get edgy and snip with people. We need that extra cup of coffee. Eventually, when the stress gets bad enough we will have negative thoughts about everything in our life! That is the power of stress… and the importance of sufficient rest.

Our muscles have a similar reaction to stress. Sometimes we work our muscles too hard or for too long causing snippy and edginess. However, their snippy and edginess comes out as pain. After a hard workout it’s not uncommon to have sore muscles that ache to move or feel bruised when touched that is not

Everyone after a good leg workout KNOWS how uncomfortable standing up and sitting down is the next day. Which is completely normal!
However, if after the leg day workout soreness had resolved you continue to feel pain every time you lift your leg to walk that would be a sign of a muscle strain.

My friends would then point out that its painful to touch their legs but sore muscles and strained muscles can hurt to touch. So this is not a reliable way to decide if a muscle is strain ie. injured or just more sore than normal.

My advice is for my friends when they called up worried they hurt themselves are two quick tips.

• Ice the muscle that hurts for 10 minutes. (Most of my friends tell me they prefer heat..but unfortunately heating an injured muscle could make the swelling worse which will then intensify the pain.) If the pain is better after you ice then you can keep icing every hour for 10 minutes. Don’t leave the ice on for more than 20 minutes, it’s not helping if you need it that long.

• Gentle stretch - stretching several times throughout the day will help allow the strained muscle to relax. Stretching shouldn’t be painful. You simply pull until you feel a stretch of the muscle then hold it for 30 - 60 seconds.

• Keep moving - If you sit for longer than 30 minutes at time throughout your day you will notice stiffness and pain in your strained muscle. I suggest setting a timer to remind you to stand up and stretch or walk for 1- 2 minutes before sitting back down. This will help minimize the stiffness

• Stay hydrated - Not only does staying hydrated help you flush out all the stuff your body is using to rebuild your muscles after the strain. Your muscles are mostly made of water so water important to keep muscles moving and stretching normally.

• See a Physical Therapist - Many strained muscles will stop hurting after 3- 5 days never to bother someone again. However, if you have noticed swelling, visual bruising and the pain and strength  does not return to normal after 3-5 days you should see a Physical Therapist to have a hands on treatment to help the muscle heal without medications, injections, or surgery.

If you are looking for more information. Check out one of these blogs.

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