How to recover from an acute muscle strain, and how to recover quickly from a muscle strain

How to recover quickly from a strain:

1. Relax your muscles.

In the event of a muscle strain, stop the activity that caused the strain immediately. A muscle strain is actually a break of muscle fibers, so if you continue to exercise after a muscle strain, the tear will get bigger and bigger, and eventually cause a serious injury. Pain is a sign of rest.

If you have a muscle strain while running or doing other sports, the severe pain may force you to stop and catch your breath, but it's wise to rest and stop exercising. After a muscle strain, rest for a few days before you can do the same exercise again.

2. Ice the muscles.

Ice can help reduce swelling and pain. Find a larger food bag, fill it with ice, and wrap it in a thin towel to prevent injuries from direct contact with the ice. Apply an ice pack to the sore area for 20 minutes, several times a day, and the swelling will slowly subside.

Frozen bags of peas or other vegetables can also be used as ice packs. Do not apply heat as it is not effective in eliminating redness and swelling caused by strains.

3. Bandage the strain.

Bandaging the strained area can eliminate redness and swelling and prevent further damage. Find a bandage and bandage the strained muscles in your arm or thigh. But the bandage should not be too tight, otherwise it will hinder blood circulation.

If you don't have a cloth bandage at home, you can also cut the old pillowcase into strips of cloth and use it as a bandage.

Muscle strain can be recovered quickly by the following methods: 1. Within 24 hours of muscle strain, apply a cold compress**. Its purpose is to reduce local swelling.

2. Two days after the injury, use hot compresses, moderate infrared, massage, acupuncture, etc., and minimize the activity of the injured part within 3 to 5 days after the injury. The aim is to promote the dissipation of blood stasis. 3. After muscle strain, if you don't feel pain, you can practice the process of jogging-jogging-fast running.

The goal is to keep the injured muscles alive. 4. In the state of gradually increasing the amount of exercise and feeling the highest feeling, carry out targeted low-intensity and large-scale training. 5. After the feeling is restored, you must make full preparations before the next intensity exercise, and you can use bandages and other auxiliary instruments for normal sports.

The aim is to avoid secondary injuries.

Muscle strains can range from mild to severe. First of all, after the occurrence of a slight muscle strain, ice should be applied immediately, about 20 minutes, and then gently and slowly stretch within the range of ** every day, lasting 7-10 seconds, repeat ten times, local isometric contraction, isotonic contraction, but can not do explosive training. After exercising, it is necessary to apply ice, gradually resume normal exercise, and pay attention to prevent muscle strain**.

If there is a severe muscle strain, it is necessary to go to the hospital for **, exercise under the protection of the brace, and after the acute phase has passed, you can carry out step-by-step training in the order above.

Acute muscle strain, the first patient needs to stop all activities, and strict bed rest, but also need to elevate the area a little, the purpose of elevation can promote venous return can help, reduce swelling. In the acute stage, it is necessary to carry out local cold compress**, and if necessary, compression bandaging is carried out, which can constrict the ruptured blood vessels well, and can play a role in analgesia and swelling.

After the acute phase, you can change to hot compress or choose baking electricity, or you can choose moxibustion and other methods**, which can promote tissue repair and can also promote the absorption of congestion. For more serious cases, you should go to the hospital in time for treatment, and then take surgery.

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.

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.

How do you recover from a muscle strain?

1.Exercise appropriately

If you exercise too vigorously, you can easily strain your muscles. Especially when doing exercises that stretch your muscles quickly. The best way to prevent it is to warm up properly before exercising, pay attention to your physical condition when exercising, and remember not to rush, it is very unrealistic for fitness beginners to set very high requirements for themselves at once.

Instead of looking at how to ** muscle strain, it is better to learn how to prevent muscle strain.

If a beginner starts a lot of exercise without considering their physical condition, the muscles that have never been stretched by strenuous exercise will not adapt, which will lead to muscle strains or other motion sicknesses, and the gains outweigh the losses.

2.Cold compress to reduce swelling

If you are unfortunate enough to strain your body, please apply a towel or ice pack wrapped in ice cubes to the wound for about 20 minutes, and the ice will make the injured area swell and relieve the pain as soon as possible. If you can't find an ice pack, someone suggests that you can use ice cream instead, which is both convenient and easy to get, which is a good idea. You can apply a cold compress every day for the first few days.

3.Warm compresses to dissipate stasis

Warm compresses are applied about 4 days after your muscle injury, and applying a hot towel or other items to the injured area only can promote blood circulation and speed up the healing of the injured area. However, it should be noted that the water temperature should not be too hot, and it will not be good if it is burned. Until the muscle strain is fully recovered, a warm compress can be applied every night until it heals.

4.Massage

Massage is a combination of Chinese and Western physical methods. It has a strong soothing effect on nerves, muscles and joints. Massage can be applied to the area where the muscles are strained.

This method can be used at a later stage when the patient is beginning to heal. The strength of the action of the injured part should be appropriate, not too heavy to avoid secondary injury.

5.Stretch appropriately

When your muscles are strained, in less severe cases, you can try to slowly do some stretching exercises full of flexibility, stretching exercises to help the muscles to help elasticity and speed up healing. However, it is important not to exercise too much, otherwise the injury will be aggravated.

Muscle strains should be recovered slowly depending on the degree of strain and individual differences, don't rush it, and don't overdo ** training, otherwise it will be counterproductive.

How do you recover from a muscle strain? If your muscles are strained during exercise, feel free to respect and stop moving, so that the muscle strain will gradually heal.

It is a muscle strain, you can put some rheumatism cream or take some safflower oil bruise medicine, or you can eat some.

Topical herbal ointment can be applied for a few days to return to normal.

How do you recover from a muscle strain? This problem I have to recover from a muscle strain? I think that if there is no scratch, plasters are the first choice!

Rapid recovery from muscle strains includes applying cold or ice as soon as possible, reducing activity, compressing the injured area, and applying warm compresses and massage after 24 to 48 hours.

Muscle strain refers to the injury of muscles caused by sharp contraction or excessive stretching of muscles during activity.

Muscle strain is damage to muscle fibers, which may present with bruising, pain, etc.

If you want to recover from a muscle strain, then you must not do strenuous exercise, and you must take medication regularly, so that it may get better faster.

If you want to recover quickly from a muscle strain, it is recommended to do the following: 1. Keep resting and avoid exercising or strenuous exercise, because it will aggravate the muscle laceration, and rest is also the best for patients. 2. External application with hot water, you can use a slightly hot cloth to apply externally, which can effectively improve the symptoms of muscle soreness.

3. Regularly go to acupuncture and other physiotherapy. "

For muscle strain, natural recovery is best. If the injured person is an athlete, do not rest to heal, because the muscles will relax during the recuperation period, and after the recuperation, it is no different from a wasted person, and everything has to start again.

Therefore, it is recommended that athletes with muscle strains do not use the method of rest and healing. In the right way, you can use a strong strap to stretch the injured area and continue to perform basic exercises with small momentum, if the muscle pain is unbearable, you can take a little pain-relieving slow-release tablets, which is not good for the muscles to relax.

Muscle strain is an injury caused by sharp contraction or excessive stretching of muscles during exercise. The most common areas of strain are quadriceps, hamstrings, adductors, triceps calf, and so on. It is especially likely to occur when running, kicking, and jumping.

Some friends may often encounter muscle strains and muscle soreness during exercise, and they do not get better for several days; Some friends think that strains are trivial. They ignore this and let it develop, creating a vicious circle. To deal with the strain, it is necessary to have a target, and it cannot be generalized.

To know how to repair a muscle strain, the first thing we should do is to know why the muscle strain occurs: (1) Insufficient preparation activities. The physiological functions of the muscles have not yet reached the state required for strenuous activity.

2) Weak physique, low level of training, poor muscle elasticity, stretching, strength, fatigue or overload. (3) Low motor skills, incorrect posture, uncoordinated movements, excessive exertion, exceeding the range of muscle motion. The temperature is too low, the humidity is too high, and the site is too hard.

Therefore, this should be avoided when exercising for fitness. So to prevent muscle strains, we should avoid the above four situations.

But if you have already strained your muscles, how to deal with them correctly and effectively?

One. Protection. When the muscles are strained, stop the activity immediately to protect the injured part and avoid secondary injury. And ask for help moving yourself to a safe place.

Two. Rest. After a muscle strain, you should make sure to get enough rest so that the muscles can recover well. During the rest period, you must avoid strenuous exercise to prevent the condition from worsening. Pressure must be applied in a timely manner.

Three. Apply ice. Ice can reduce pain and cramping, reduce enzyme activity factors, and reduce the production of gangrene in the body.

It can also constrict blood vessels, reduce blood circulation in the injured area, and achieve the effect of reducing swelling. When applying ice, do not place ice cubes directly on the surface. The best way to apply ice is to remove the ice pack every 15 minutes and let it warm enough before applying the next ice pack.

Four. Bandaging. The main function of the bandage remains to control swelling and bleeding so that the wound does not enlarge. After applying ice, cover the damaged area with an elastic bandage to prevent swelling. At this time, it is best to wrap the muscles in a stretched state to prevent the muscles from contracting.

Five. Elevate the affected limb. Elevation of the affected limb is the use of gravity to raise the affected limb above the heart, promote venous return, and then reduce swelling and relieve pain.

For leg muscle strain, the injured area should be as high as possible above the buttocks. The patient's injured site should be raised and taken to the hospital within 48 hours of injury!