Wendy here, the other half of Pilgrim Hydration and Chief Helper when things get busy!
I'm 9 weeks into training for a Backyard Ultra next May. Two weeks ago, about 15 minutes into a light jog, I pulled off the road to let a car pass. While I was waiting, I did a quick static stretch on my right calf, only for a few seconds.
My plan that day was easy: stick to a comfortable 6:30/km pace. But we’ve all been there feeling strong, I decided to push just a little more. Within seconds, I felt a sharp pull in my calf and just like that, my training stopped.
How Long Will a Pulled Muscle Take to Heal?
I gave it a week, but the pain was still there. I tried running again but had to stop. I qualified as a Neuromuscular Physical Therapist back in 2011 so I've always had an interest in what helps with healing, beyond just resting. For sure, the time it takes to recover will depend on the severity of the tear. But you can do something about it.
Because while RICE (Rest, Ice, Compression, Elevation) is still solid advice, there’s more to bouncing back than lying low and hoping for the best.
What Supplements Help Pulled Muscles Heal Faster?
Yes, your body needs rest. But it also needs fuel to rebuild. Here’s what your muscles really need beyond rest…
Pulled muscles (strains) and joint injuries (sprains) both involve tissue damage that needs active support, not just time off. Magnesium (especially in the glycinate form) and electrolytes are essential nutrients that can speed up the healing process, reduce inflammation, and help you get back to moving pain-free.
Here’s how each one helps your muscles heal and reset.
Best Magnesium for Muscle Recovery
Magnesium plays a role in over 300 functions in the body, including:
- Muscle contraction and relaxation
- Inflammation control
- Energy production (ATP)
- Nerve signalling
After a muscle strain, magnesium supports recovery by:
- Calming inflammation
- Aiding protein synthesis (muscle repair)
- Preventing cramps and spasms
- Fueling cellular repair with ATP
Low magnesium levels are linked to slower healing, more soreness, and a higher risk of re-injury. Yet many of us don’t get enough, especially if we train regularly, sweat a lot, or are always on the go.
That’s where supplementation can really help.
Magnesium Glycinate
Not all magnesium supplements are the same. Some don’t absorb well. Others act like laxatives, not ideal when you're trying to recover or run.
Magnesium glycinate stands out because it's:
- Highly absorbable (your body can actually use it)
- Gentle on your tummy (no surprise bathroom breaks)
- Bound to glycine, which promotes calm and deeper sleep, key to healing
- Known to reduce muscle cramps, spasms, and delayed soreness (DOMS)
Athletes using magnesium glycinate after hard sessions often report:
- Less post-workout soreness
- Improved flexibility
- A faster, smoother return to training
Do Electrolytes Speed Up Muscle Healing?
Electrolytes do more than prevent dehydration, they’re essential for muscle health and repair.
After a strain or intense workout, your body needs:
- Sodium – to retain and balance fluids
- Potassium – for smooth muscle contractions
- Calcium – to support nerve-muscle coordination
-
Magnesium – to help muscles relax and recover
These minerals help:
- Reduce inflammation
- Prevent further cramping
- Support smooth, pain-free muscle function
When you sweat a lot or are recovering from injury, your electrolyte levels can fall below what’s needed for proper healing. A well-formulated electrolyte powder can help restore that balance quickly.
Electrolytes for Pulled Muscle
If you’ve pulled a muscle, support the healing process from the inside out:
- Magnesium helps repair tissue and reduce inflammation
- Magnesium glycinate is your best bet for effective, easy-to-absorb support
- Electrolytes keep your muscles hydrated, balanced, and ready to move again
Pilgrim Hydration
Our Recovery Electrolyte Blend is designed to help you come back stronger. It includes:
- Magnesium glycinate – highly absorbable and gut-friendly
- L-glutamine – an amino acid that supports muscle repair
- A full-spectrum electrolyte profile – to hydrate and restore
Because it’s not just about taking time off. It's about bouncing back better.
References:
Cuciureanu, M.D., & Vink, R. (2011). Magnesium and stress — The role of magnesium in inflammation control. Neuropharmacology, 62(2), 304–312.
Bannai, M., et al. (2012). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology, 3, 61.
Volpe, S.L. (2013). Magnesium in disease prevention and overall health. Advances in Nutrition, 4(3), 378S–383S.
Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259.
Sawka, M.N., et al. (2007). American College of Sports Medicine position stand: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 39(2), 377–390.
