Is there a quick way to recover from a muscle strain?

What to do about muscle strains? Rest! Rest!

Rest! If you feel some kind of abnormal pain in a part of your body during the exercise, you should stop doing it and should completely relax and rest. Figure out the injury Gently turn the injured area and do gentle movements to determine which muscles, tendons, ligaments are painful or injured, so you know where to focus your movements and which ones to avoid when exercising intensely.

Don't increase the burden on the injured area After identifying the injured area, not only do not do exercises that affect these painful areas, but also pay attention to not adding burden to the injured area in daily activities, for example, do not lift heavy objects for lower back pain, and avoid running for foot pain. Exercise around the injury and take the "active rest method". There are more than 600 muscles in the human body, so even if you hurt 100 muscles, you still have more than 500 muscles to work on, you should exercise all the muscles to improve your health and achieve even development, and at the same time strengthen the main weight-bearing femur, there will be muscles around the injury that can be used as an intentional person's activity, for example, if you are injured or take over the tibial muscles to hinder the whole squat, but you are also allowed to do a half-squat, but you must be careful, if you feel uncomfortable during the activity, you should let the entire injured muscle group get rest.

Promote local blood circulation It is necessary to carefully measure the injured area and find a movement that can gently move the injured area, and use this action to promote blood circulation in order to replenish fresh nutrients and remove waste materials. Gently stretch Slowly stretch the injured area until you encounter a slight resistance, then try to relax the injured area. When doing this, try to stretch further, when the muscles reach stretch and relaxation, the blood that plays a role will flow more to the place, and you can get it faster, but if you stretch too much, it will lead to the worsening of the trauma, and even re-injury.

Massage Gentle massage can directly increase blood flow and can be self-rubbing, but a more effective way to relieve pain is to relax yourself and let someone who knows massage techniques give you a massage. Heat Heat can promote blood rush to the surface of the body by the body's natural cooling response, and heat can also reduce the tension of injured muscles, thereby accelerating blood circulation and bringing more nutrients to the muscles. Ice heat is often used for long-term injury treatment, and can not be used as a first aid on the spot, just injured that the heat can cause swelling of the wound and cause further tissue damage, generally within 48 hours after the injury, ice can reduce swelling.

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 muscle strain, the strain site is in severe pain, and the cord-like lump formed by muscle tension can be felt with the hand, and the pain is obvious, local swelling or subcutaneous bleeding, and the movement is obviously restricted.

If you are unfortunate enough to get injured during a workout, remember that there is an English word that can help you: riceIt actually stands for: R-rest, I-cold compress, C-compression, E-raise.

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 it with an elastic bandage and press 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 **.

How to recover from a muscle strain quickly? Muscle strains not only affect your health, but they are also the enemy of equipment workouts, often making you give up muscle training in that area for a long time. Below I have sorted out the methods for you to recover quickly from muscle strains, welcome to read and reference!

1. Find out the injury and no longer increase the burden on the injury

Gently turn the injured area and do gentle movements to determine which muscles, tendons, ligaments are painful or injured, so you know where to focus your movements and which ones to avoid when exercising intensely. After identifying the injured area, not only do not do exercises that affect these painful areas, but also pay attention not to burden the injured area in daily activities, for example, do not lift heavy objects if you have lower back pain, and avoid running if you have foot pain.

2. Ice and heat compresses

Ice is the first aid method at the time of injury, and it can usually be used to reduce swelling within 48 hours of injury.

Warm compresses that correspond to ice are often used for long periods of time'In the treatment of post-injury, it should be noted that heat is not suitable for first aid immediately after injury, as heating immediately after injury will cause swelling of the wound and cause further tissue damage. Thermal ActionHeat can promote blood rush to the surface of the body by the body's natural cooling response, and heat can also reduce the tension of injured muscles, thereby accelerating blood circulation and bringing more nutrients to the muscles.

There are too many muscle groups in the human body, so even if you injure one muscle group, you have other muscles that are not affected to work on. If you have an arm injury, then you still have thighs, waist and abdomen to exercise, and if you have leg muscle injuries, then you also have to exercise your upper limbs (triceps, biceps, pectoralis major muscles, etc.). Of course, it should be noted that many exercises are comprehensive and may involve more or less injured muscles, as long as the burden is not too large and there is no discomfort, there is no problem, otherwise the entire injured muscle group should be completely rested.

4. Massage and stretch gently

It is necessary to carefully measure the injured area and look for a movement that gently moves the injured area to promote blood circulation, replenish fresh nutrients, and remove waste materials.

Self-rubbing, self-relaxing, gentle massage directly increases blood flow.

Slowly stretch the injured area until it stops at the slightest point of resistance, then try to relax the injured area. When the muscles reach stretch and relaxation, the blood that plays a role will flow more to the place, and the ** can be obtained faster, but if the stretch is excessive, it will lead to the worsening of the trauma, and even re-injury.

5. Rest

If you feel some kind of unusual pain in one part of your body during a workout, rather than muscle soreness, then don't do it anymore, and choosing complete relaxation and rest is the safest way for beginners.

How to recover from a muscle strain quickly?

The main symptoms of a strain are pain, swelling, muscle tightness, and not necessarily bleeding under the skin. Its severity can be divided into three levels.

The first degree is mild. Only a small fraction of the muscle fibers break, which causes pain when applied or pressed, and looks fine on the outside. This is also done with ice and elastic bandages, and gently moving the muscles so that they don't harden.

About 2-3 days can be a warm compress and start to resume exercise.

The second degree is moderate. Some muscle fibers are broken, subcutaneous bleeding is obvious, and the affected area is swollen on the outside. Treatment at this time is to apply ice and an elastic bandage for 24-48 hours, and gently move the affected area. About 3 to 4 weeks can be back to the original. Exercise.

The third degree is severe. The muscle fibers are all broken, and the affected part is bleeding profusely, and it can be seen from the appearance that the fracture site is concave and the sides are convex. In the event of such an injury, ice and elastic bandages should be applied before being sent to the hospital for surgery**.

The recovery time after muscle rupture surgery is about 4 to 6 weeks to develop.

The early principles are immobilization, hemostasis, swelling prevention, and analgesia. Start by applying a cold compress to the affected area with ice cubes, or placing the injured limb in cold water or rinsing it under running water. After cold compress, pressure bandaging and elevation of the limb have the effect of hemostasis, analgesia and swelling. Bandaging.

The wound is first covered with a sponge pad, and then wrapped with an elastic bandage with moderate tightness. The bandage will be removed after 24 hours and treated according to the condition of the injury. Massage and physiotherapy should not be done in the early stage, otherwise it will aggravate bleeding and tissue exudation, and make the swelling worse.

Avoid repetitive maneuvers for three days after the injury, and perform functional exercises after three days. After a week, exercise can be gradually resumed, but the stretch should be done so that it does not cause pain in the injured area.

Drug use: Yunnan Baiyao, Betalin, safflower oil, rubbing.

Item use: In addition to using elastic bandages in muscle strains, sleep with them. The recovery is good.

How to recover quickly from a thigh muscle strain

1. Timely pain relief and anti-inflammatory.

If you have a thigh muscle strain, you can use Yunnan Baiyao to relieve pain and inflammation in time, which has a good effect on muscle strain and can recover faster.

2. Appropriate stretching exercises.

After the thigh muscle strain, you can also do some appropriate stretching exercises, when the muscles reach stretch and relaxation, the blood that plays a role will flow more to the place, you can get it faster, the towel soaked in hot water or hot vinegar and put it on the injured part, each time about 30 minutes.

3. Physiotherapy if necessary.

If the case is more serious, physiotherapy should be done, which can effectively remove edema, help promote blood circulation, help to help the patient, pay attention to the need for active treatment, pay attention to the use of laser, medium frequency electric ** cerebral infarction, the effect is OK.

Thigh muscle strain is very uncomfortable, so you should develop good habits in life, don't exercise too violently, and eat some calcium tablets to replenish your body.

1. When you have just strains, you can apply cold compresses first, and then hot compresses later;

2. You can use ice packs to apply cold compresses and hot towels to warm compresses;

3. The hot compress must be started after 48 hours;

4. You can also use hot and cold fascia guns for massage recovery, cold compress massage can reduce muscle pain, and hot compress massage can accelerate muscle repair ability.

Muscle strains are a very common type of sports injury, and this type of sports injury often occurs after strenuous exercise without a warm-up. Muscle strain does not have a significant effect on the human body, but once the strain is made, it will lead to limited physical movement of the patient, and it will also affect the patient's daily life to a certain extent. So how do you recover from a muscle strain quickly?

What should I pay attention to in this disease? 1. How to recover quickly from muscle strains.

1.Apply ice to the affected area.

When a muscle is strained, blood becomes clogged in the strain area because the muscles contract excessively when the muscles are strained. At this time, ice mineral water can be used to ice the affected area, which can effectively reduce the swelling of the affected area and promote blood circulation. Basically, applying ice for 15 minutes can effectively relieve the pain symptoms.

The icer the water, the better. You can also choose to use ice cubes directly.

2.Local massage.

Massaging the strained area can also be effective in promoting strain recovery. However, this method is only suitable for strains with mild symptoms, and strains with severe symptoms, and it is best not to massage, otherwise, it may lead to aggravated strain.

3.Relax your muscles.

In the case of a muscle strain, some people will maintain a state of continuous muscle tension, which is absolutely unavoidable. At this time, it is best for the patient to relax the muscles as much as possible, do not exert force, and the strain can be relieved by itself after resting for a period of time.

4.Use blood circulation and blood stasis plaster.

Applying a plaster to the strain site that can promote blood circulation and remove blood stasis can also quickly restore the strain.

2. What to pay attention to when muscle strain.

1.Get proper rest.

After a muscle strain in a person's body, it is necessary to rest for a period of time before resuming exercise, and it is not possible to resume exercise immediately. Otherwise, there is a high risk of strain**.

2.Stretch consistently.

During recovery from a strain, stretching can help relieve the symptoms of muscle stiffness. However, it is best to choose the stretching action according to the doctor's instructions, and you can't stretch it yourself.

3.Eat a light diet.

Don't eat greasy and fishy foods during this time, and eat more high-fiber vegetables that can promote blood circulation, such as celery.

1. If you want to recover quickly after a muscle strain, you should let the muscles rest as much as possible, such as stopping exercise, try to relax the muscles that have been strained, and ensure rest for the next week, and avoid using the injured parts to do activities again.

2. If it is a muscle strain, it may cause inflammation, generally when the muscle fibers are torn, the immune system will release more white blood cell fluid to help the damaged cells, connective tissue, etc., but excessive inflammation in the process may cause more pain. Therefore, the use of cold compresses can help constrict local blood vessels and reduce inflammation.

Method: You can wrap a cold towel or frozen gel on the towel and apply it directly to the muscle strain for 10 to 20 minutes, start the cold compress for a longer time and then slowly reduce the frequency.

Note: The method of cold compress is only suitable for acute muscle strain, and cold compress can generally be used 2 days after muscle strain.

3. If the muscle strain has been for a period of time, more than 3 days or even 1 week, the muscles will be weakened in chronic muscle strain, the normal blood flow is too tight and lacking, and the muscles are prone to hypoxia and glucose deficiency. Warm compresses can improve blood flow and promote healing of long-term muscle tension.

Method: Microwave the towel and apply it to the muscle strain for 10 minutes, several times a day.

Note: Warm compresses are generally applied after 3 days of muscle strain.

4. If you want to recover quickly after a muscle strain, you can do it by shallow stretching. Stretching in moderation can keep your muscles flexible and prevent cramps. Start two to three times a day and hold for 15 seconds for 20 seconds to lengthen and breathe deeply.

Note: Shallow stretching requires a small stretching action and a short time, and should not be overdone to avoid greater muscle discomfort.