1 how can abdominal muscle strain quickly recover from abdominal pain?
Step 1: Stop exercising.
After abdominal muscle strain and abdominal pain occur during exercise, you should stop training immediately to avoid abdominal muscle stimulation again, so as not to aggravate the strain. Step 2: Judge the injury.
After abdominal muscle strain, it is necessary to check and judge the injury and confirm the severity. If the pain is not very strong, just a slight strain, you can deal with it in the following ways. However, if severe pain and tearing, local swelling and deformation, tendon rupture and other serious injuries occur after strain, you should seek medical advice in time. cold compress
For the stomachache caused by slight abdominal muscle strain, it is necessary to wash the local area with cold water or wrap ice cubes with towels and put them on the painful part of muscle strain for cold compress, which will not only help relieve the severe pain after strain, but also reduce the local blood circulation and prevent the injury from expanding. Step 4: Pressure bandaging
After abdominal muscle strain, it should be bandaged with pressure, which is more helpful to reduce local swelling. Note that it is best to choose elastic bandage to evenly wrap the injured part. After dressing, always check the local blood circulation. If there is tingling, numbness or blue skin, the bandage is too tight. After proper relaxation, bandage it again. apply heat
Note that you can't apply hot compress within 24 hours after abdominal muscle strain, but after 24 hours or 48 hours, the normal blood flow in the injured muscle is too tight and lacking, and the muscle is prone to lack of oxygen and sugar. Towel hot compress can improve blood flow and promote the healing of long-term tense muscle tissue. Practice: After heating the towel in the microwave oven, apply it to the muscle strain 10 minute, several times a day. Step 7: Massage
After 24 hours of abdominal muscle strain and stomachache, you can massage the pulled part, which is helpful to reduce muscle spasm, relax muscles, diminish inflammation and relieve discomfort. Methods: Massage should focus on massage and pinching, or relax and stretch muscles with rolling balls. Step 8: Paste the plaster.
If you pull your abdominal muscles during exercise, you can apply plaster to treat muscle strain, promote blood circulation and reduce swelling. However, it should be noted that it is generally not appropriate to stick a plaster just after pulling, so as to avoid more serious swelling and pain after muscle strain. It is best to post it after 24 or 48 hours. Step 9: Rest.
After proper treatment, rest is the best way to recover from abdominal muscle strain. Avoid heavy activities and stop training. Until it recovers to about 80%, you can carry out appropriate stretching and small-scale training after warm-up. Step 10: Stretching
If you want to quickly restore abdominal muscle stretching, you can do shallow stretching. Doing some stretching in moderation can keep muscle flexibility and prevent spasm, starting two or three times a day. 15? Hold for 20 seconds, stretch and take a deep breath. Methods: 1. Kneel on the mat, lean forward, put your hands shoulder-width on the mat, stretch your legs back, lie prone on the mat, and look at the ground. 2. straighten your elbows, support your body with your arms up, and look forward with your eyes. 3. Hold 10- 15 seconds and then slowly restore. One group was repeated 3 times. 4. End the training, bend your knees and sit your hips on your feet. Note: Even the lightest stretching should be done after the rest is almost restored. The stretching action should be small and slow, and the time should be short. Never overdo it, so as not to cause greater muscle discomfort. When stretching, be sure to pay attention to whether the injured part hurts. If it hurts, stop stretching and continue conditioning. Step 1 1: Diet adjustment
In the recovery stage of strain, you can eat more foods rich in high protein, such as lean meat, eggs, milk, beans, and fresh vegetables and fruits, which will help the recovery of strain muscles. How long does it take to recover from abdominal muscle strain?
Look at the degree of strain. How long it takes to recover after abdominal muscle strain depends on the degree of strain. If it is a slight strain, only a slight abdominal pain occurs, and effective measures are taken to relieve it, the recovery time will generally not be too long, and it will be fully recovered in 1-2 months. However, if the strain is serious and the muscle breaks, it may take a long time to recover, and it will take half a year or more to rest. Three symptoms of abdominal muscle strain
Abdominal muscle strain is generally manifested as pain, local swelling, muscle tension or cramp, with obvious tenderness and hard touch. When the injured muscle actively contracts or passively elongates, the pain will be more serious. Severe abdominal muscle strain When the muscle fiber breaks, the injured often feel or hear the sound of breaking, and then local swelling, subcutaneous hemorrhage, limb movement disorder, depression at the break or abnormal expansion at both ends appear. 4 Causes of abdominal muscle strain
1, insufficient preparation activities. Before exercising abdominal muscles, if you take part in strenuous activities before the physiological function of muscles reaches the state required for strenuous activities, abdominal muscles will be unable to bear the load and be strained during training. 2, weak physique, low training level, poor muscle elasticity, ductility and strength, easy to fatigue or overload in abdominal muscle exercise, which leads to abdominal muscle strain and stomach pain. 3. In the process of exercise, low motor skills, incorrect posture, uncoordinated movements and excessive exertion will all cause abdominal muscle strain. 4. Abdominal muscle strain is also related to environmental factors during exercise, such as too low temperature, too high humidity and too hard ground. 5 How to avoid abdominal muscle strain
As the saying goes, prevention is better than cure. Instead of waiting for the pain of abdominal muscle strain to be unbearable and affecting the fitness effect, it is better to do preventive work in advance. 1, choose the exercise that suits you. No matter how quickly you want to get the effect of abdominal muscle exercise, you should also consider your age, gender, physical fitness, physical physiology, psychological state, sports technical level and external environment. Don't rashly choose exercises that you are not familiar with or have extremely high difficulty coefficient. 2. Warm up before exercise. Doing some dynamic stretching, jogging and other activities before exercising abdominal muscles, although there is no guarantee that it will not be strained, warm-up is very important for the adjustment of psychological state and is also helpful for reducing sports injuries. Don't forget to organize activities after the exercise. You can do some finishing activities after exercise, among which stretching exercise is a good choice. Stretching can increase muscle flexibility. Good flexibility can first increase the range of joint activities during exercise, and secondly, the ability to control actions at will is more accurate. Third, accelerate the elimination of fatigue, effectively prevent delayed muscle soreness, prevent muscle stiffness and muscle strain. 4, master the correct action skills. This is very important. Many people have abdominal muscle strain because of the wrong posture. Therefore, before an exercise, we must master the relevant movement skills, ensure the quality of exercise, and do what we can during the exercise, and don't overdo it. 5. Increase the amount of exercise step by step. When exercising abdominal muscles, you should arrange the amount of exercise according to your actual situation. Don't do high-intensity exercise suddenly, but increase it gradually. 6, with a reasonable diet. Diet may also affect the possibility of sports injuries, and a healthy diet can have a healthy body. In the daily diet, we should develop good eating habits, ensure balanced nutrition, eat more fruits and vegetables, and eat less high-calorie and high-fat foods.