What are some ways to relieve strain pain caused by not warming up enough before exercise?

The first thing we did before PE class was basically a warm-up exercise led by the PE committee. Therefore, we will warm up our body before doing a lot of strenuous exercise, so that we can achieve the best exercise stateSome people ask what can be done to relieve the pain of a strain caused by not warming up enough before exercising? We can take a hot bath and massage the strain, especially after exercise.

Insufficient warm-up before our exercise will generally lead to our soreness after exercise, and even muscle strain, so at this time we need to relax our muscles, we can take a hot bath, and we can also massage our painful parts, which can relieve our muscle soreness, and the discomfort of the strain, our general muscle strain, and generally only athletes will be able to achieve ligament strain, so we don't have to think that our pain is very seriousIt usually resolves after a few days.

When we do warm-up exercises, we should still conscientiously implement every action, so that our ligaments and muscles will play a certain role in protecting and reducing the risk of our strain. If we have felt that the muscles or ligaments have been strained, we should stop exercising, conduct a preliminary examination of our body, and massage the painful area after the strain, which can reduce the pain of the muscle strain, and also relieve the symptoms of our strain, and then go home to take a hot bath, which can promote blood circulation and make the strain recover as soon as possible.

This also reminds people to choose the right scale of exercise, if we exercise excessively, it will have a great impact on our body, and various actions will also bring inconvenience after strain, which will also affect our daily life and work, and strain is not a very small thing, we must massage and take a bath in time.

In this case, you can choose a cold compress, because cold compress cooling can effectively eliminate inflammation and relieve pain. In addition, massage and acupuncture can also be selected.

Rinse with cold water first, then apply ice cubes and apply a cold compress. The injured area is then tied with a bandage to prevent swelling of the injured area. If it is still very serious, you should go to the hospital in time.

If you want to relieve the pain of the strain, you can do some muscle extensor exercises appropriately, or you can choose massage exercises.

Ice, cupping. Sports strains can be relieved by applying ice packs or cupping to the strain.

How does a muscle strain reduce pain?

1. After exercising muscle strain, stop exercising immediately to relieve muscle pain.

2. Make ice to reduce pain and stop bleeding at the same time.

3. Timely and correct muscle strain relief operations can relieve pain and reduce muscle tension.

4. Taking vitamin-based anti-inflammatory drugs in time can reduce pain and help relieve muscle tension.

5. Timely muscle **** can speed up the recovery of muscle strain and promote the relief of pain.

Muscle strain is a sports injury caused by strenuous exercise, serious may hurt the Achilles tendon and fascia, most of them are due to not making adequate warm-up preparations before exercise, resulting in muscle tension when the muscles are stretched and pulled, it will cause muscle strain, serious may affect walking normally, there are many ways to deal with the strain, there are the following can relieve the pain caused by muscle strain:

1. Most muscle strains are caused by muscle injuries caused by not making sufficient warm-up preparations before exercise and not stretching to various parts of the body. To prevent strains, first of all, you must do warm-up exercises before exercise, after doing enough warm-up exercises, you can effectively prevent strains, enough warm-up actions can open all parts of the body, and then do some more strenuous exercises, you can feel less pain.

2. In addition, it will cause muscle strain, and there is another reason, that is, there is no exercise for a long time, and suddenly do some more strenuous exercise, which will cause local muscle strain, which can be effectively relieved by resting for a few days, and insisting on long-term exercise can avoid strain caused by sudden strenuous exercise, and also do some stretching exercises after exercise, so as to avoid sore and swollen muscle blocks the next day after strenuous exercise.

3. After strenuous exercise, if you stretch and massage in time, you will avoid muscle strain, if there is a muscle strain, you can massage first to relieve the pain caused by muscle strain, and do stretching exercises before and after exercise, do enough stretching exercises, and also relieve muscle soreness and pain caused by exercise. If the muscle strain is severe, it is necessary to find a professional masseur to perform the massage**.

Muscle strains are one of the more common sports injuries and are usually caused by not being prepared for an adequate warm-up. There are several ways to solve muscle strain, mainly warm-up before exercise and stretching after exercise, and massaging the muscles after exercise can also alleviate labor injuries after exercise. Adequate warm-up exercises, as well as stretching exercises, can avoid muscle strain, so it's important to remember to stretch before and after exercise.

<> many times our human body is very fragile, and it is easy to cause muscle strain due to excessive stretching when exercising, which will seriously affect the health of the patient. So let me introduce you to how to solve this problem.

1.Do the warm-up exercises correctly.

It is very necessary to do thorough, scientific and effective warm-up exercises before exercising. Not only does it make your body and mind feel comfortable and refreshed, but it also makes you more focused during your workout. I'm a big fan of running, it's not just a warm-up exercise, it's actually a strength boost.

Running can also make your muscles more beautiful and eliminate excess fat from your body.

It's important to remember that before doing weight exercises, be sure to do 12 sets with light weights. If you have to do some weight-bearing exercises during the warm-up rubber key thrashing, do it with dumbbells.

2.Don't push too hard.

When you're feeling too tired, don't force yourself to practice. The result of this is not only very prone to muscle strain, but it also does not make you progress. At this time, it is best to use a light load and rest immediately after practice.

3.Carefully follow the exercise regimen.

Exercise methods for different parts of the body are programmed into certain programs to complement each other, such as training the triceps after the biceps and the shoulders after the pectoral muscles. It is also necessary to pay attention to the scientific use of exercise equipment during exercise. Use.

Barbell curl movements.

4. Go to the hospital for medical treatment.

Only a small part of the mild muscle strain caused by the rupture of muscle fibers is conducive to the recovery of the injured muscle through local massage. If there is a severe muscle strain, a regular hospital must be selected after local compression fixation**, so as not to leave sequelae and the gains outweigh the losses.

The above is my view on this issue for you, the patient has the above problems, then it is necessary to carry out the ** in a timely manner, so as to ensure the safety of the patient, to avoid the occurrence of the patient's health due to muscle strain, then finally wish the patient a speedy recovery.

The first step, just strained, immediately to protect it, with other parts to compensate for the action, can not exert force again, not scum Sun Ran will be more serious, the shortest time to use ice, this is to prevent the spread of inflammation, the wound will definitely have an inflammatory reaction, to prevent the spread can be better quickly, do not apply hot compresses within 24 hours. 】

The second step is to seek medical attention in time, although most of them are not as serious as a chain, the doctor is to prescribe some medicine, so that you can rest and not move, but a serious strain will cause muscle lacerations, this is obvious, you will see purple and black bleeding spots under the skin, sometimes a large area, a little not obvious can not be seen, this is best to be handed over to the doctor for examination. If it's severe, it may be a matter of stitching.

The third step, if it is not serious and can heal itself, then it is time to rest, and you can use non-allergic mammothrosteroidal anti-inflammatory drugs externally on the wound, and after 24 hours, you can apply a hot compress, which is good for the injury.

If you don't have the ability to walk, you should lie down and pinch it with your hands, preferably with hot water. If it's too stupid and hurts, you must go to the hospital to see it.

It is recommended that you take a break from exercise, massage and apply warm compresses to the strained muscles frequently, and wait until you have really recovered before going to the gym.

Introduction: Many people have a puzzle, why is it easy for me to cause muscle strain when I exercise, why is it easy to cause muscle soreness when I run and exercise? Obviously, I also did the preparatory exercise, why did I still pull it on?

There are many factors that you have overlooked, and today we will tell the causes of muscle strain, so that we can effectively avoid preventing muscle soreness and muscle strain.

1. Why do muscle strains and muscle soreness occur? Causes of muscle strains

Muscle is made up of muscle fibers, muscle fibers are different from ordinary cells, it is dozens of times longer than ordinary cells, we usually do sports are needed muscle fibers contraction and relaxation to drive bone movement, so as to drive the body movement, so if we usually carry out training with a large range of movement, it is easy to cause muscle strain.

Causes of muscle soreness

Muscle fibers are also cells, and cells will inevitably carry out anaerobic exercise, and the lactic acid produced by anaerobic exercise will make our body feel sore, and the efficiency of anaerobic exercise is much lower than that of aerobic exercise, so when training for too long, it will be easy to feel weak, and muscle fiber is a cell with strong metabolic ability, so the lactic acid produced by anaerobic respiration during exercise is also huge.

Second, I have made preparations, why do my muscles still hurt so much? The preparation is incorrect

After preparation, muscle strain and muscle soreness after exercise and fitness may be caused by your insufficient preparation, not taking it seriously, or incorrect preparation for exercise, so the preparation before training must be paid attention to.

Non-standard fitness movements and training habits

For example, when the leg is large in running, it is easy to cause muscle strain, and when the long jump lands, the leg is not cushioned, which can easily cause muscle strain, and may also lead to bone damage.

Overloaded exercise

Overload exercise will definitely cause muscle soreness, our body has a limit, when we are a muscle breathing state, from aerobic respiration to anaerobic respiration, you can stop training, and overload exercise not only can not make you exercise more effectively, but increase the burden on your body, more than that!

How can I prevent muscle strain during exercise?

Do plenty of warm-up exercise before warming up. In the process of exercising, you must know how to rest properly and know how to relax your muscles. If there is a slight pain, be sure to figure out the area of the injury and then do some kneading movements.

Do not increase the burden on the wound. Gently stimulates blood circulation in the injured area. Do some stretching exercises.

Blood circulation can be boosted by applying a warm compress.

There are many asanas in yoga that have a stretching effect. In addition, yoga is a relatively static form of exercise, so it is also more suitable as a stretching method before and after exercise.

Adequate warm-up preparation.

Be sure to warm up well before exercising.

Minor muscle pain should be treated promptly.

After mild pain, the painful area can be gently rotated to determine which part of the muscle has been injured for better targeting**.

Try to avoid sudden stops, sharp turns, or excessive exercise intensity.

Sudden turns and stops can cause sudden stress on the muscles of the waist, abdomen and legs, which greatly increases the risk of muscle strain.

A muscle strain is an injury caused by a muscle that contracts sharply or overstretches during exercise. This tends to happen during long kicks, pull-ups, and sit-up exercises. After the muscle strain, the strain site is in severe pain, and the cord-like lump formed by muscle tension can be felt with the hand, the pain is obvious, the local swelling or subcutaneous bleeding, and the activity is obviously restricted.

Immediately after a muscle strain, cold treatment should be applied - rinse the area with cold water or wrap it in a towel to cool the area, and then wrap the injured area with appropriate force with a bandage to prevent swelling. While relaxing the muscles of the injured area and elevating the injured limb, some painkillers and hemostatic drugs can be taken at the same time. Remove the bandaging after 24 to 48 hours.

According to the severity of the injury, the blood circulation and swelling reduction cream can be applied externally, and the injured area can be massaged with appropriate hot compresses or lighter techniques.

If the muscle strain is severe, such as the abdominium or tendon is broken, you should go to the hospital for surgery and suturing as soon as possible.