What is the easiest thing to do after a muscle strain?

There is no certain pattern to muscle strains, and it is difficult to find a universal way to prevent and treat them. Muscle strains are associated with many factors, such as genetics, because the ratio of fast and slow muscle fibers in muscles is genetic. Adequate preparation before strenuous exercise is a very effective way to prevent muscle strain.

In addition, fatigue is a hidden danger of muscle strain. There are many ways to deal with muscle strain, and an effective method is to put a towel on the strained muscle, and then put ice cubes in a plastic bag and build it on the towel for half an hour to reduce the pain of the injury, which can be repeated several times a day; Wrap an elastic bandage around the injured area and lower the leg to minimize the swelling of the bleeding after the injury.

Wrap the bandage for a limit of 30 minutes, which can be repeated several times; Try to reduce the burden on the affected limb and keep the affected area quiet; Two days after the injury, you can take a hot bath or warm compress on the affected area, and apply some ointment to invigorate blood and reduce swelling after the bath. Do not run and jump for a week after the injury. After a week, do gentle stretching exercises when there is no pain, start stretching after 2 to 3 weeks when there is no pain at all, do jogging when there is no pain when you exert yourself, and do some stretching exercises regularly to maintain good muscle flexibility.

It is common for a muscle to be strained again, and once it is strained again, it takes longer** and recovery. Therefore, after the initial injury, it is necessary to strive for thoroughness to avoid the formation of chronic injuries.

To give you a suggestion, after grinding the powder with Tianqi, mix the hen soup. It's chicken broth, and it's served in a bowl with a spoonful.

Or half a spoon of Tianqi powder mixed with 2 spoons of white wine. It is good for the recovery of musculoskeletal strains and muscle strains.

I'm a ball gamer. I eat like this when I am injured. Hope it helps.

It's useless to do anything or eat, this is a period of adaptation to physical fitness, if you keep contacting it at this intensity, you won't feel pain for a week at most, of course, there is no way to avoid pain these days.

Use an ice-cold compress first, then use hot water after 24 hours, and you can also use safflower oil (rub it hard and quickly on the affected area, the hotter the better, but don't use too much safflower oil, it's not good.) ) can also be used to activate oil (rub vigorously and quickly on the affected area). The main thing is not to be able to exercise during this period.

Wait until you are completely well before exercising, so as not to cause habitual strains.

Patients with muscle strains tend to have localized pain and tenderness; swelling, muscle tension, stiffness, cramping; dysfunction, etc. Rest can avoid more serious injuries. Apply cold to the injured area for at least 10 minutes every two hours to reduce pain and swelling.

Wrap with an elastic bandage and compress the injured area to reduce swelling. Elevating the injured limb causes bruises to drain from the injured area. Whether it is cold or hot depends on the injured tissue.

Numbing the injured area can reduce pain. Cold compresses also constrict blood vessels, restricting blood supply to the injured area, reducing swelling and reducing muscle spasms. If an area is painful when exercising, or if it swells after exercise, ice cubes may be used.

It's best to apply an ice pack every two hours after the injury for about 15 minutes. For general discomfort, apply an ice pack 2-3 times a day. If it feels too cold, you can put a towel between the ice pack and **.

Fomentation. Usually in the later stages of the injury, a warm compress is usually applied after 4 to 5 days. Warm compresses can speed up the blood supply to the localized area, bring ** cells to the injured area, and soothe tense muscles.

This can be done several times a day with steam, a hot towel or a microwave-heated warm bag** for 10-15 minutes each time. To prevent it from getting too hot, use a towel or clothing to cover it between the heat source and **, but do not sleep on an electric blanket.

The Department of Orthopedics of Shenyang Hongqiao Hospital wishes you good health.

Muscle strains generally take 4-6 weeks to recover. Cold compresses should be applied to the strained area within the first 48 hours after muscle strain, and hot compresses, massages, and plasters should be applied after 48 hours.

During the muscle strain, you need to rest and recuperate, and you must not move the injured area, and after 4 to 6 weeks of recovery, you should gradually increase the exercise load.

Apply ice, rest, and do not exercise vigorously.

Within 24 hours of entering the lift, we should first choose to treat it with a cold compress, in this case do not use a hot compress or hot water to scrub, because the hot water will promote our blood circulation, causing the redness and swelling area to become more and more severeAfter a muscle strain, our blood flow rate is relatively fast, and the subcutaneous blood vessels are likely to rupture, so using hot water is undoubtedly worse.

If we don't even have the strength to walk after a muscle strain, try not to move at this time, try not to move, try to keep in a comfortable position as much as possible, so that the blood flows normally, which has a great effect on relieving pain, after a period of rest, we can try to stand up, and then walk gently, if there are no other problems, it means that it does not hurt the muscles and bones.

After that, we have to go to the hospital to find a doctor for professional treatment, and the doctor will prescribe us some blood-invigorating medicine or painkillers, and after taking it, we should not use cold or hot compresses for treatment that nightBecause the muscles also need to be restored during this time, our body has the ability to repair itself, when a certain part is injured, it will restore itself within a certain period of time, and if manual intervention is carried out, it is likely to have the opposite effect.

If you play football or basketball regularly, you will often have muscle strain, in which case you should seek help from someone else immediately and let them take you to the hospitalDon't do it yourself**, once due to lack of common sense or wrong techniques, it is likely to lead to more serious consequences.

Here I also remind you that you must do what you can when exercising, and do not do some excessive behavior, after all, the human body's bearing capacity is extremely limited, and we must exercise reasonably for our safety.

If you want to know what to do if you have a muscle strain, you must first understand what a muscle strain is, a muscle strain is a violent contraction or excessive stretching in the exercise of some injuries, mainly in the practice of sit-ups, pull-ups, etc. After the strain, the pain is full, and the cord-like lump formed by muscle tension can be felt with the hand, and there is local swelling or subcutaneous bleeding, which will lead to a lot of restricted activities and bring burden to people's lives. This article analyzes how to exercise muscle strain, let's learn together.

What to do if you have a muscle strain

1. Ice: After muscle strain, ice can be used to slow down the blood flow rate of the injured part, so as to relieve muscle swelling and inflammation. Ice packs can be made with ice cubes or ice packs, or the bagged food can be added to the refrigerator and then colded.

In general, ice is best applied within 24-48 hours after a muscle strain, each time for 20 minutes, then at least 10 minutes after the ice is applied to the next time, and about 20 minutes per hour.

2. Muscle rest: It is recommended to avoid strenuous exercise within 48-72 hours after muscle strain, and it is necessary to let the injured muscle rest more, so as to avoid secondary muscle strain.

How to exercise after a muscle strain

1. Stretching: Stretching is an action that needs to be done before and after each exercise, if the muscles feel sore, they also need to stretch, which can improve blood circulation and reduce the accumulation of some lactic acid, so as to reduce the muscle soreness after strain. Stretching the muscles and eating the stretching posture can help to increase the blood flow of the muscles, which can improve circulation and flexibility, and the stretching posture should be kept for about 10 seconds, first light and then heavy, so that repeated stretching can achieve good results.

2. Swimming: Many people think that muscle strains need to be recuperated, but in fact, you can swim, because swimming is also massage, which can stretch the sore muscles in the process of swimming, and can also better avoid further damage to the body, help promote blood training, and will not exacerbate muscle soreness and inflammation. It's just that it is not recommended to use too much force during swimming, and about 20 minutes of light swimming is fine.

The above is the analysis of the exercise and care methods after muscle strain, through this article, it can be seen that muscle strain is not impossible to exercise, and light exercise can also help muscle recovery. In addition, it is recommended to give the muscles enough rest time when exercising, otherwise it may cause muscle strain.