What to do if you have a muscle strain, and how to relieve the pain from a muscle strain

Here's how to do it: 1. Rest.

If you feel some kind of abnormal pain in a part of your body during bodybuilding training, you should stop doing it and should completely relax and rest.

2. Find 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 during intense bodybuilding training.

3. Do not increase the burden on the wound.

After identifying the injured area, not only should you not do bodybuilding exercises that affect these painful areas, but you must also be careful not to burden the injured area in your daily activities, for example, do not lift heavy objects if you have lower back pain, and avoid running if you have foot pain.

4. Exercise around the injury.

Take an "active rest approach". The human body has more than 600 muscles, so even if you hurt 100 muscles, you still have more than 500 muscles to work on, and you should work all the muscles to improve your health and achieve even development, while strengthening the main weight-bearing femur, for example, if you injure or take over the tibial muscles to hinder the whole squat, but you are also allowed to do a half-squat, but you must do it carefully, if you feel uncomfortable during the activity, you should let the entire injured muscle group get rest.

5. Promote local blood circulation.

It is necessary to carefully measure the injured area and look for a bodybuilding exercise that can gently move the injured area, and use this action to promote blood circulation, replenish fresh nutrients, and remove waste materials.

6. 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 the 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.

7. 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 a person who knows massage techniques.

8. Heat Heat can promote blood to the surface of the body by virtue of the natural cooling reaction of the human body, and heat can also slow down the tension of injured muscles, so that blood circulation can be accelerated, and more nutrients can be brought to the muscles.

9. Ice heat is often used for long-term injury treatment, and can not be used as on-site first aid, just injured that the heating can cause swelling of the wound and cause further damage to the tissue, generally within 48 hours after the injury, ice can reduce the swelling.

Hello, I am a three-star personal trainer in Pafik, Hubei. First of all, I would like to tell my friends upstairs that muscle soreness and muscle strain are two concepts. The landlord's condition is a muscle strain caused by not warming up before exercising.

You have a strain on the front of your left thigh because your quadriceps muscles didn't warm up enough during the 100-meter sprint, causing a sudden force on your muscles that caused the strain. After figuring out this problem, I'll help you solve it: In response to your problem, I think you can't participate in any training for the time being, and you can only conduct ** training.

First of all, you need to stretch the injured area - the quadriceps muscle, find a partner to help you stretch, stretch until the sore area stops for 15 seconds. Then relax with a gentle massage. Every day.

After a week you will notice that the front of your left thigh is less painful, but the recovery process varies from person to person. But I hope you have a good rest now, and only when you recover can you better devote yourself to training and improve your training level. Good luck with a speedy recovery!

If you have any other questions, please continue to ask them. Thank you.

You can use the kind of ointment that specializes in muscle pain. Salonpas. Celebrities and athletes alike use this.

You take a break first! It won't hurt anymore! It will be better in the workout! If you insist, your muscles will strain!

Swelling and pain relief Ding plus a dog skin plaster, at most a week is good, this is what I used to play football and strained muscles like this,

Muscle strain.

Sport is a species.

According to the statistics of the Beijing Institute of Transport Medicine, the incidence of various injuries accounts for about 25%.

The main causes of muscle strain:

1) Prepare to inflate the muscles.

The function has not yet reached the state required for the vigorous to participate in the strenuous state.

2) Physique. Weaker training levels are high muscles.

Elasticity and stretchability.

Poor strength, fatigue, or load.

3) Exercise technique: low posture is coordinated, and the force exceeds the range of muscles.

4) Low temperature and humidity.

Too high, too hard, etc.

Muscle strain, main strain, strain, two main strains, because the muscles are the main and violently contracted, their strength exceeds the capacity of the muscles themselves; The main muscles of the strain are stretched beyond the muscles themselves.

degree of strain.

Muscle strain.

Occurs at the muscular abdomen and muscular abdominal border.

The tendon is attached.

Bone strain can be slightly damaged.

Muscle fibers are torn or even completely ruptured, except for injury.

Muscle tissue. It often damages the muscles outside of itself.

Surrounding auxiliary tissues.

Fascia, sheath and other muscle strain parts of the leg muscles and waist.

Back muscles, leg muscles,

Rectus abdominis, oblique muscles, etc.

The symptoms of muscle injury are subtle and the degree of muscle strain, and the symptoms of injury are mild; If the muscle fibers are completely broken.

Severe pathology.

Pain in the wound, localized.

Swelling, muscle tension or cramping are noticeable.

Physical disability. Feel the depression at the fracture or.

Iisoswelling at both ends. The muscle resistance test is simple to check for muscle strain, and it is easy for the patient to do the main contraction test of the injured muscle.

Resistance is the site of pain, i.e., the injury to the strained muscle.

Muscle strain prevention: the main needle origin, vigorous pre-movement preparation, especially the preparation of strain-prone parts; The physique is weak, the training level is high, and the luck must be done to prevent fatigue.

The load is too heavy; It is necessary to improve the transportation technology and work.

Coordination should be forceful; Improve the training conditions, pay attention to the temperature of the transportation site, pay attention to the warmth in the field transportation in winter, and wear too thin; Pay attention to the muscle response to muscle stiffness

toughness, elasticity, fatigue; If you have a muscle strain, you should re-participate in the training step by step, do not rush, and strengthen local protection to prevent re-strain.

Note that although muscle strain is a soft tissue injury, it should also be paid attention to and cannot be ignored, because although it does not hurt the bones, the muscle injury will also affect the patient's joint activity, as well as the function of the limbs, and affect the patient's life.

2. Pay attention to soft tissue injuries should be actively carried out related **, be careful not to worry too much, early patients need to carry out anti-inflammatory ** on local muscles, mainly for some external drugs, and should pay attention to the use of some physiotherapy to help recovery.

3. The main physiotherapy is ultrasound, which can effectively remove edema, help promote blood circulation, help to help patients, pay attention to the need for active treatment, pay attention to the use of laser, medium frequency electric ** cerebral infarction, the effect is OK.

Precautions: It should be noted that patients should be informed that it is also a common sense of the disease, and cold compresses should be paid attention to in the early case of muscle strain, and hot compresses can only be applied after 24 hours, I wish you good health, thank you.

To relieve muscle pain caused by sports contusions and strains, the first step is to apply a cold compress to the painful area every 4 to 6 hours for 20 minutes for the first few days. This relaxes the muscles from excessive tension and thus relieves pain. The tool used to apply the cold compress can be an ice pack or a packet of frozen vegetables.

It is best to wrap the ice pack with a dry towel or clothing before applying a cold compress to avoid frostbite. After two to three days of cold compress, the tension and pain of the muscles can be greatly relieved, and then the hot compress** should be taken in time to completely eliminate the feeling of soreness in the muscles. Hot compress** is best done 3 times a day for 20 minutes each time.

There are many ways to apply a hot compress**, you can use a small bottle of hot water, a hot towel directly to the painful area, or you can take a lamp, a bath or a hot bath. Experts also point out that for muscle or joint pain caused by some chronic diseases (such as arthritis), hot compresses are more effective than cold compresses. Ways to avoid muscle soreness:

Muscle stretching exercises (performed in a static manner). The principle of gradual load: the principle of overload of muscle training makes the muscles easy to be injured, and with the principle of gradual load, the quality and quantity of muscle training can be slowly improved, so as to effectively avoid injuries.

Appropriate vitamin C supplementation is still needed. Late-onset muscle soreness refers to muscle soreness that occurs a few hours to about 24 hours after exercise, and usually lasts for about one to three days. Late-onset muscle soreness can be caused by muscle injury, muscle spasm, or connective tissue abnormalities, but connective tissue abnormalities are generally considered to be the biggest cause of late-onset muscle soreness.

The general public's belief that muscle soreness is caused by lactic acid buildup is incorrect. Muscles that are rarely used or trained, sudden, intense or excessively repetitive activities tend to cause delayed onset of muscle soreness, and the best way to prevent it is to do it in a gradual manner so that the muscles can handle the heavy or repeated movements that will be performed. If there is muscle soreness, it should be treated with rest and hyperthermia, and it is not advisable to overdo it, otherwise it is easy to cause more serious injuries.

Hello, to relieve muscle strain, you should immediately apply a cold compress, rinse the area with cold water or wrap it in a towel to break the cold compress, and then wrap the injured area with a bandage to prevent swelling. After 24 to 48 hours, the bandage can be removed and bandaged, and the injured area can be massaged with appropriate hot compresses or lighter techniques.

How does a muscle strain reduce pain?