If you don t want to strain your ligaments, what should you avoid?

Ligament strains are a common problem for some of our bodybuilders, and if we don't deal with them at the time, it can have very serious consequences. What often happens is a ligament injury to the ankle joint, which is an irreversible damage, and usually such a person will show habitual broken feet.

Our ligament is a connective tissue that is almost impossible to regenerate, so we see many basketball players who have torn ligaments in their injured knees that require surgery to recover from a ligament that is not commonly used from another part of the body.

For people with habitual broken feet, we need to strengthen the muscles around the ankle joint and compensate for the damage caused by your ligaments with the strength of the muscles responsible for deep stabilization.

So how do we do training? If we want to improve the stability of your muscles, then your training needs to be targeted on an unstable interface.

When we are in the restructuring period, we can step on it more and do some functional recovery exercises to enhance the stability of your ankle joint and avoid another ankle sprain.

Typically, these acute phases are managed within one to five days. The most taboo during the acute treatment is to apply hot compresses and massages, because hot compresses and massages will increase the blood circulation around the injured area, allowing more tissue fluid to leak out, and the symptoms of swelling will be more obvious.

After one to five days, the symptoms disappear significantly, and when you find that the symptoms are not so obvious, we enter the so-called maintenance period. The maintenance period is generally within 5 to 21 days, and after the symptoms of redness, swelling, heat and pain disappear, you can consider using hot compresses and massage to speed up blood circulation and help tissue repair.

At this stage, the agility, strength, and speed of your muscles and joints will be affected, so you should do some activities to help blood flow within your ability, but not let it be overly stressed or do too strenuous exercises. After 21 days, normally our injured part will be back to its original state.

After 21 days, it is called the restructuring phase, and this stage is when we have to summarize the causes of our injuries and prevent our bodies from being hurt again next time because of the same problems.

Protective measures are essential when we work out in the gym, and we want to ensure that all our workouts are done in a safe environment.

When we do some weight-bearing high-intensity, high-pressure training, we must have a coach or a partner who accompanies the fitness, which can play a protective role when you are exercising and avoid you from being harmed.

When you encounter a strain or sprain, you can first take emergency measures to help you recover better later, and then go to the hospital to receive professional **** to help your body recover to a healthy state. Thanks for reading, welcome ** likes.

If you don't want to strain your ligaments, don't exercise without warming up, and you must pay attention not to fatigue your muscles with long-term high-intensity exercise, and it is easy to strain your ligaments. Don't overload yourself with exercise, as it can also strain your ligaments.

If you don't want to strain your ligaments, you should fully warm up and stretch before exercising, choose suitable sports, wear comfortable shoes during exercise, wear protective gear if necessary, increase the amount of exercise, and replenish energy after exercise.

Don't exercise vigorously for a long time, and pay attention to the combination of work and rest. If you don't want to strain your ligaments, you need to pay attention to moderate exercise and master the scale of exercise and rest.

Before each exercise, some stretching movements must be done. And don't exercise too intensely, so it's easy to strain the ligament.

Don't be lazy before exercising or fitness, be sure to warm up, start with low intensity after warm-up, and then slowly transition to high intensity, and stretch after training to prevent muscle damage.

1. Correct ice: When the patient finds a muscle and ligament strain, the pain can be relieved by applying ice, usually for 10-20 minutes. The main function of ice compress is to relieve pain, dredge the meridians, so that the redness and swelling that appear in the later stage can be reduced.

However, it is also necessary to observe the affected area at the same time as applying ice, and if the symptoms are too severe, you should seek medical help in time while applying ice.

2. Proper stretching: After using ice packs, the pain will be relieved, and at this time, the patient can relax the muscles and bones by stretching. However, it is best not to use painkillers in the process, because over-reliance on painkillers will affect the judgment of the actual situation of the affected area.

3. Post-acute treatment: If the patient has obvious redness and swelling after the appearance of muscle and ligament strain, he must pay attention to rest. If the redness and swelling are not very serious, patients can relieve the discomfort through simple exercises and massages, such as jogging, walking, Baduanjin, etc., which are suitable for patients with muscle and ligament strain.

Patients can choose to use it according to their personal needs, but if they feel that the pain worsens during the exercise, they should stop it in time.

Muscle and ligament strains tend to appear after exercise, so in order to reduce the incidence, we should pay attention to the preparation of exercise before exercise in life, and pay attention to whether the exercise posture and method are standardized in the process of exercise, and it is best to be taught by professionals. And after finding a muscle and ligament strain, in addition to using ice and stretching to relieve discomfort, you should also go to the hospital for a professional examination to get the best results.

In life, you should avoid sudden and large movements, only in this way can you effectively avoid ligament damage. A minor ligament strain can heal in about half a month to a month, but if the strain is too severe, it may take two or even three months to heal initially. Some people do not warm up in advance before exercising, and it is easy to get ligament damage at this time, if the ligament is damaged, you must do a good job of relevant care, only in this way can the healing speed be accelerated.

In the case of a more severe ligament strain, you can try to stay in bed, because casual activities after a ligament strain may lead to secondary injuries to the body, resulting in a more serious degree of ligament damage. If necessary, it is even necessary to immobilize the body with a cast, so in order to avoid this situation, you should still rest in bed for a reasonable period of time. When there is no obvious discomfort, you can consult a doctor to see if you can get out of bed and move.

Don't take ligament injuries too seriously, as they can lead to complications that can affect your health. Ice packs should be applied immediately within 24 hours after ligament injury, which can slow down local blood circulation and reduce edema. In addition, ice can relieve local discomfort, and at this time, you can reduce your pain by using ice, so that you will not always move and cause your body to be injured again.

If the ligament of the leg or arm is damaged, the injured part can be raised, and the ** mode of elevation is also conducive to recovery, because after raising the affected limb, the local pressure will be greatly reduced, and the blood of the body will flow back, so that the injured place will not become more and more painful. After the ligament is damaged, you must go to a regular hospital for examination as soon as possible, only in this way can you avoid sequelae.

Be sure to enhance your physique, be sure to warm up in advance before doing exercise, and also pay attention to your living habits, and never do strenuous exercise. It will take at least a month.

In daily life, do not choose excessively strenuous exercise, and then do physical exercises, before doing a good job of muscle strain, do not do some difficult movements, and pay attention to the amplitude of your walking when walking. Ligament strains generally take 30 to 90 days to heal.

In daily life, it is necessary to choose the right way to exercise, you need to do a good warm-up exercise before exercising, and it will take at least three or four months for a ligament strain.

Ligaments regardless of bai are in martial arts

It is still a very important quality in taekwondo, the dao ligaments are not good, the movements are not in place, and more importantly, there is no explosiveness in the action answers, of course, there is no hitting effect.

Pulling ligaments, no matter how big or small, is very painful, and children are also pulled and cry when they practice martial arts.

Don't be afraid if the ligament is not good, one thing is for sure, everyone can pull it apart, many elderly people practice Tai Chi after they are in their 60s, and they also pull it very well in the end.

The method is: 1. To take it step by step, take your time, you can't rush it, I've seen some people pull it before, jump up and split it on the ground, so that they strain, so they have to rest and recuperate, and the ligament is back after the injury.

2. The method of using legs is to hold down and stand still for a few seconds. It works very well.

3. Warm up before pulling the ligaments, only when the body is warm up and reduce the viscosity between the muscles, it will be easy to pull apart.

4. Pay attention to the correct action, otherwise you will get twice the result. Find more martial arts books to see the essentials.

It hurts to pull the ligament, but it's good to pull it away, first bitter and then sweet.

As far as I know, they can use external force to bypass the ligament around the bone so that the ligament is loose and flexible, while you press the railing to forcibly lengthen the ligament, of course, it is painful.

So give it a try.