How long does it take for a muscle strain to recover? What are some ways to relieve muscle strains?

Muscle strains are a common occurrence in everyday life, howeverThe recovery time for muscle strains varies from part to region, say if onlyMuscle strain in the handGenerally, the recovery time is relatively short, onlyIt takes 2-3 weeksThe time of the slow recovery of the elderly3 to 4 weeks can also be improved, or even return to a normal state, but if it isStrain of large muscle groupsIt will take longer to recover, under normal circumstancesIt takes about 6 weeks to get back to a normal stateHowever, if you use a professional instrument, you may shorten the time to a certain extent.

Recovery time for muscle strains alsoFurther judgment should be made based on the severity of the strainIf yesIf the strain is severe, it will take at least 4 weeks。If the strain is accompanied by fibrous tears or other bleeding, it will take more than 4 weeks or even 6 weeks for the initial recovery.

In addition to that,Different people have different judgments on the degree of muscle stretching and recoveryFor ordinary people, the criterion for judging whether a muscle strain has recovered is to see whether the patient can return to a normal state of life, but for professional athletes, it is necessary to see whether the athlete can return to the previous sports. Therefore, the recovery time is different.

Cold compresses

In the initial stage of muscle strain, if you can use a cold towel or ice cube in time to apply a cold compress, it can prevent the swelling of the damaged part of the muscle to a certain extent and reduce some pain.

Warm compresses

Muscle strains can also be relieved by applying hot compresses, but they must be distinguished from cold compresses, which are used in the early stages of muscle strain. The hot compress rule needs to be applied after 3 to 4 days of muscle strain. In order to promote the healing of the injured part as soon as possible and return to a normal state, you can choose to apply a hot compress at this time to promote blood circulation and effectively prevent muscle tightness.

It takes a month for a muscle strain to recover. Muscle strains can be relieved by applying ice, compression bandaging, external analgesic creams, elevation of the affected area, and surgery**.

The recovery time for a muscle strain depends on the severity of the strain, generally mild strains can recover in about one to two weeks, and if there is a moderate strain or significant contusion, it will recover in about three to six weeks. Cold compresses help blood vessels constrict at the site of muscle strain, reduce interstitial fluid exudation, help eliminate edema, and relieve pain.

Muscle strains take about three months to recover. To relieve muscle strain, you need to lie down and rest, you can't exercise, and you need to fix the place where your muscle strain is made, make a plasterboard or take oral medication.

There are three types of muscle strains, and different degrees have different effects on exercise. Muscle injuries are very common in competitive sports, such as some confrontational sports such as basketball and football, and some non-confrontational sports such as gymnastics and track and field.

Muscle strain, whether it is an external force or an active force, is essentially caused by excessive traction of muscle fiber tissue, which can be divided into three degrees according to severity

1. The degree of muscle strain is mainly a localized muscle fiber strain, without bleeding, and the degree of restriction of daily activities is mild;

2. Muscle strain is often not only strained by muscle tissue, but also accompanied by strain of fascial tissue, there will be subcutaneous bleeding, and daily activities will be significantly restricted;

3. The degree of strain is a more serious situation, the muscle is completely broken, and the injured part cannot move.

Emergency treatment of muscle strains.

The "Rice Principle" should be followed

When a muscle strain occurs, how should we deal with it urgently?

There are 4 basic measures to pay attention to in the management of the acute phase of muscle strain, which are referred to as the "RICE principle" in English

r”=“rest”

Rest. Even if you have a muscle strain during exercise, the first thing to do is to stop exercising and strengthen rest.

i”=“ice”

Apply ice. The best way to treat muscle strains during exercise is to apply ice, because if there is bleeding during muscle injury, ice can cause vasoconstriction to reduce bleeding and reduce tissue edema.

c”=“compression”

Oppress. In addition to ice, local compression can also reduce local bleeding and edema.

e”=“elevation”

Raise. During recuperation, care should be taken to elevate the injured area, thereby reducing local swelling.

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.

You can exercise your own muscle tissue, you can massage your muscle tissue, so you can recover quickly. The things you need to pay attention to are to pay attention to your diet, pay attention to your exercise status, be careful not to exercise vigorously, pay attention to your exercise intensity, and pay attention to your recovery process.

Take medication to relax the strained muscles, apply hot compresses to the strained muscles, stretch the strained muscles shallowly, and pay attention to local warmth to prevent cold.

1. When the muscle is strained, it will be swelling, pain, and bruising, at this time, in the early stage, it is necessary to apply ice, which is the most important thing to help rapid recovery. After applying ice, take some anti-inflammatory and analgesic medications, and then immobilize is fine.

2. If the pain continues to improve, it is necessary to carry out physical therapy, physiotherapy or acupuncture at this time, and recover as soon as possible. If a muscle tendon is ruptured, surgical sutures are performed to restore the integrity of the muscle and tendon as soon as possible.

How to deal with muscle strains during exercise?

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.

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 condition of the injury, it can be applied to promote blood circulation and reduce swelling, 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.

Simple and easy to operate.

After a muscle strain, apply a cold compress with ice cubes.

Do not massage. After 24 hours, a warm compress can be applied with a hot towel.

At the same time, you can buy a few joint pain relief creams or safflower oil rubs.

When I go to the hospital and rest, I really can't put a bandage.

In sports, the physiology of a certain muscle has not yet reached the state required to adapt to exercise due to improper preparation for activities; The level of training is not enough, the elasticity and strength of the muscles are poor; fatigue or overload, which reduces the function of muscles, weakens strength, and reduces coordination; Wrong technical movements or movements, lack of concentration, excessive or rough movements; Muscle strains can be caused by low temperatures, high humidity, poor quality of venues or equipment, etc.

When performing various movements, the muscles actively and violently contract beyond the capacity of the muscles themselves; or sudden, passive, over-elongation that exceeds its stretchability, can cause strain. For example, when bending over to grab a barbell during weightlifting, the erector spinae muscles are strained due to strong contractions; When doing exercises such as front leg press and longitudinal split, sudden excessive force can cause excessive passive elongation of the muscles of the back of the thigh and cause injury; The cross-split exercise can cause excessive passive elongation of the inner thigh and cause strain. In sports, strains of the muscles of the back of the thighs are the most common, and the adductor muscles of the thighs, the lower back muscles, the rectus abdominis, the triceps of the calf, and the upper arm muscles are all prone to muscle strain.

Pay attention to strengthening the strength and flexibility of the muscles in the vulnerable parts, and at the same time, you should fully prepare for the activity and arrange the amount of exercise reasonably to achieve the purpose of prevention.

Anaerobic muscle training is different from aerobic exercise, aerobic exercise is that you insist on doing it, he does not have a lot of action essentials, but anaerobic exercise muscle force, exercise skills, rhythm intensity, these all need a more professional guidance, so the conditions are rightIt is still necessary to find a professional to give you some basic knowledge popularization, so that you can avoid detours in the process of exercising.

For the severity of muscle strain, mild patients can rest for 3-5 days or about 1 week; Severe patients may need to rest for about 1 month and do not do any more exercise.

Or quickly, you need an ice pack to apply a cold compress, and buy an ice pack from the hospital, so that the effect is faster.

Hello, in general, you should rest still within 24 hours, you can also apply ice cubes cold compress, a day later can be a hot compress, appropriate massage or external application to relieve the pain.

Cold compresses, 24 hours a day, hot compresses, appropriate increases, massages or external applications, etc., can accelerate the pain relief.

Muscle strains and sprains are tears in muscle fibers, ligaments and tendons around joints caused by over-exercising or under-warming during exercise. Depending on the severity of the pain, you can know the severity of the injury, stop exercising as soon as you feel the pain, and apply ice or a cold towel to the pain point.

Rest: If you feel some unusual pain in a part of your body during a workout, don't do it anymore and should relax and rest completely.

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 injury: After identifying the injured area, not only do not do exercises that affect these injuries, but also pay attention to not adding burden to the injury 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": the human body has more than 600 muscles, so even if you hurt 100 muscles, you still have more than 500 muscles to work, you should exercise all the muscles in order to improve your health, 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 a person to move, for example, the injured or take over the tibial muscles to hinder the entire squat, but also allow a half-squat action, but you must be careful to do it, if you are active, there is discomfort, the entire injured muscle group should be rested.

Promote local blood circulation: It is necessary to carefully measure the injured area, find a movement that can gently move the injured area, and use this action to promote blood circulation to replenish fresh nutrients and remove waste materials.

Stretch gently: Slowly stretch the injured area until it stops at the slightest point of 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 rub yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows massage techniques give you massage.

Heat: Heat can promote blood to the surface of the body by relying on the body's natural cooling response, and heat can also reduce the tension of injured muscles, so that blood circulation is accelerated, bringing more nutrients to the muscles.

Ice: Heat is often used for long-term injury treatment, and can not be used as on-the-spot first aid, 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.