How to deal with muscle strain during exercise, and what to do if muscle strain during exercise

I remember that it is generally necessary to recuperate, and I also need to apply some ** strain medicine, and it is good to recuperate slowly.

Causes of sports muscle strains

The reason for the strain of sports muscles is the pain caused by sharp contraction or excessive stretching of the muscles during exercise, which usually occurs when the preparation for exercise is not enough, and the physiological function of the muscles has not yet reached the level of adapting to the exercise state; or the usual training is insufficient, and the strength and elasticity of the muscles are not enough; Or excessive exercise causes muscle fatigue and overload, weakens muscle strength, reduces coordination, and declines overall function; When the muscles are over-contracted or stretched beyond their capacity, muscle strains can occur. Strains are one of the most common types of injuries in sports.

Sports muscle strains are treated in 4 steps

First of all, at the beginning of ligament and muscle strain, the injured part will be red, swollen and congested, at this time, you should stop exercising immediately, try not to let the injured leg bear weight, to avoid aggravation of the injury;

Secondly, apply a cold compress with an ice pack to relieve pain and swelling symptoms for about 15 minutes each time, 3 times a day;

Third, the wound can be bandaged with a good air permeability, which can relieve the symptoms of congestion, and the tightness of the bandage should be moderate; At the same time, elevate the affected area to avoid bruising; Do not run or jump for a week after the injury. Smaller stretches can be done.

Fourth, after the injury is effectively controlled, it is recommended to go to a TCM physiotherapy clinic or hospital for examination and treatment, such as massage, acupuncture, and ointment. The results are very good.

Prevent muscle strains with 5 ways to help

First, warm-up exercises must be as active as possible. Professional athletes attach great importance to warm-up sports, on the contrary, many of us ordinary people often do not pay much attention to warm-up sports, and many people suddenly want to play on a whim and immediately go over to play, which is not correct. Generally speaking, the warm-up exercise should be about 10-20 minutes, and the muscles are "reminded" that they are about to carry out a large amount of exercise through relaxing muscles, stretching exercises, and light activities.

Second, the amount of exercise should be gradual. The amount of exercise mainly includes exercise time and exercise load, many people's usual exercise is half an hour, do not suddenly exercise for 1 hour and 2 hours; Or the usual weight of 15kg, suddenly increased to 30kg40gk, the sudden increase in the amount of exercise is very easy to cause sports injuries.

Third, strengthen the study of exercise theory. High-level professional athletes are not only "developed limbs", the learning of sports theory is also crucial, many technical sports, if the sports posture is not correct, or the sports skills are not standardized, it is easy to cause sports injuries, amateurs should strengthen the study of sports theory, master the correct sports methods.

Fourth, strengthen local protection. For example, wear protective gear to strengthen the warmth and protection of local tissues.

Fifth, properly replenish energy and electrolytes before exercise. Like eating something and drinking some sports drinks.