1, rest
If you feel some abnormal pain in a certain part of your body during exercise, don't do it again. You should completely relax and rest.
2, find out the injury
Turn the injured part gently and do some gentle actions casually to determine which muscles, tendons and ligaments are painful or injured, so that you can know where the treatment actions should be concentrated and which actions should be avoided during strenuous exercise.
3, don't increase the burden of the wound.
After finding out the injured part, don't do sports that affect the injured part, and be careful not to increase the burden on the injured part. If you have low back pain, don't lift heavy objects, and avoid running if your feet hurt.
4, bypass the wound exercise, take the method of active rest.
The human body has more than 600 muscles, so even if you hurt 100 muscles, you still have more than 500 muscles to exercise. You should exercise all your muscles to improve your health and achieve uniform development.
At the same time, it can strengthen the main load-bearing femur, and there will be muscles around the wound for the right people to use. For example, the injured or replaced Gaskin muscle hinders the whole squat, but it is still allowed to do semi-squat, but you must be careful. If you feel uncomfortable during the activity, you should give the whole injured muscle group a rest.
5. Promote local blood circulation
Be sure to carefully measure the injured part, find an action that can gently move the injured part, and use this action to promote blood circulation, thus supplementing fresh nutrition and removing waste.
Step 6 stretch gently
Slowly stretch the wound until you encounter a slight collision, and then try to relax the injured part.
Try to do further stretching. When muscles are stretched and relaxed, more blood will flow there and it will be healed faster. But if you stretch too much, it will lead to the wound getting worse and even getting injured again.
7. Massage
Gently massage can directly increase blood flow, or you can massage yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows how to massage you.
8. Firepower
Heat can help the body's natural cooling reaction to promote blood to rush to the body surface, and heat can also slow down the tension of injured muscles, thus accelerating blood circulation and bringing more nutrition to muscles.
9. ice compress
Thermal action is usually used for long-term post-injury care, but not for on-site first aid. Heating immediately after injury will cause the wound to swell and further damage the tissue. Generally, within 48 hours after injury, ice compress can reduce swelling.
How to prevent muscle strain
1, carefully prepare for the activity.
Special preparations should be made for the parts that are heavily burdened and easily injured during training. The time between the end of warm-up activities and the start of training should not exceed four minutes. When the interval is too long or other parts change, special preparation activities should be carried out.
Professional athletes attach great importance to warm-up exercises. Generally speaking, warm-up exercises last about 65,438+00 ~ 20 minutes. By relaxing muscles, stretching exercises and light activities, they remind muscles that they will do a lot of exercise soon.
2. Do a good job in relaxing and tidying up.
After training, you must do some stretching and relaxation exercises to speed up the recovery of the moving parts. For example, after doing a hard squat, you can hang it on the horizontal bar, and then do actions such as lifting your knees or swinging your straight legs from side to side to restore your spine to its original functional state.
3. For high-intensity training, enough is enough.
Weight training. If you are not sure, you'd better find someone to protect you. Don't always use strength to train. Don't start too fast and suddenly when you do the action. When you practice again at long intervals, you should reduce your weight and strength.
4. Strengthen medical supervision and safety inspection of training venues.
It is best for bodybuilders to have regular physical examinations and make supplementary examinations when participating in competitions, so as to find hidden dangers early and take measures.
5. Pay attention to the alarm of the body.
Fatigue, anxiety, long-term intermittent muscle aches and pains are warning signals from the body. If neglected, minor injuries can lead to major injuries. Soft tissue injury generally recovers slowly, and improper treatment will cause chronic injury, which will leave different degrees of dysfunction.
6. Strengthen the study of sports theory.
High-level professional athletes are not only "limbs developed", but also the study of sports theory is very important. Many technical sports, if the posture is incorrect or the sports technology is not standardized, will easily cause sports injuries. Amateurs should strengthen the study of sports theory and master the correct sports methods.
7, seriously sum up the experience of injury prevention.
It is necessary to recognize the causes of injury accidents and find out the law of their occurrence in order to prevent them better.
8, exercise should pay attention to step by step.
The amount of exercise mainly includes exercise time and exercise load. Many people usually exercise for half an hour. Don't exercise suddenly 1 hour for 2 hours. Or the usual load 15kg suddenly increases to 30kg. A sudden increase in the amount of exercise is likely to cause sports injuries.
9. Strengthen local protection
For example, wear protective gear to strengthen the warmth and protection of local tissues.
10, properly replenish energy and electrolyte before exercise.
For example, eat something and drink sports drinks.
Symptoms of muscle strain
1, expansion
After human soft tissue injury, the local area often swells slowly, and then the nerve is compressed to cause pain, and the swollen skin becomes sensitive and delicate.
2. Ligament rupture
Generally, it is because of the action beyond the range of joint activity, which leads to passive traction of related muscles, resulting in tearing or complete fracture. Ligament rupture is often accompanied by sprain and fracture.
Step 3 sprain
Refers to the injury of muscles, tendons, ligaments, blood vessels and other soft tissues. There is no fracture, dislocation, flesh injury, etc. in joints or body parts of limbs. The main clinical manifestations are pain, swelling and limited joint activity in the injured part, mostly in the waist, ankle, knee, shoulder, wrist, elbow and hip.
Step 4 bump
Generally, it is because in the activity, the action beyond the range of joint activity is made, and the ligament injury is not serious, and redness will occur.
5. Joint sprain and dislocation
Most of them are due to sudden over-torsion, over-flexion, over-extension of joints, or greater violence directly or indirectly acting on joints, which will cause damage to tendons and ligaments attached to bones and joints. Ankle, knee, wrist, shoulder and waist are common.
6, muscle strain and soft tissue contusion
Once there is a painful reaction, you should stop exercising immediately. You can apply ice cubes or cold towels to the pain points, and use elastic bandages to press the injured parts, so that the small blood vessels can contract and relieve local congestion and edema. Do not rub, massage or apply heat. After cold compress for 24 to 48 hours, it can be used for promoting blood circulation, removing blood stasis, reducing swelling and relieving pain.
7, small capillary rupture
After muscle strain, there are generally small blood vessel rupture and bleeding, local pain and swelling, tissue bleeding, hematoma, joint swelling, mobility disorder, tenderness and so on. The traction ligament was found to be obviously painful during physical examination. If it breaks completely, the stability of the joint will be reduced.
The main causes of muscle strain
First, lack of understanding.
Many people don't know enough about the harm of injury and lack the concept of preventing injury, so they can't take various preventive measures actively in training.
Some young people, in particular, lack training experience, are careless, blindly or rashly training, or are afraid of difficulties, nervous and hesitant during training. These are all important reasons for injuries.
2. Inappropriate preparatory activities
Statistics show that the lack or inappropriateness of warm-up activities is the main cause of injury.
Conclusion: By reading the above articles, I believe everyone has a certain understanding of the symptoms and prevention methods of muscle strain. I hope today's introduction can help you. Exercise is one of the important secrets to keep healthy, but we should also ensure that we don't get hurt during exercise.
How to give first aid to muscle strain? Chapter ii 1. Stop exercising with muscle strain to save yourself.
Stop exercising immediately and sit down and have a rest. Rest can relieve muscle pressure to some extent and avoid secondary injury.
2, cold compress treatment of muscle strain to save themselves.
How to save yourself from muscle strain?
Find some ice cubes nearby and put them in plastic bags. Make them into ice packs and put them on the injured part. Be careful not to get frostbite. It is also effective to directly rub the injured skin with ice cubes. If there is no ice, you can use cold water to compress it and tie it to the wound with a wet cold towel, and change it every two minutes. It can also be sprayed and soaked directly with cold water. The purpose of ice and cold compress is to make the injured part stop bleeding as soon as possible, so as to prevent further swelling and congestion.
3. Self-help pressure bandage for muscle strain
That is, pressure bandaging can reduce or stop bleeding and congestion at the injured part, and also prevent body fluids from infiltrating into the tissue. The pressure bandage method can also be realized with sponge rubber or even towels, which is convenient for local materials. Raising the injured part to a position higher than the heart can reduce the blood flow to the injured part, promote the return of meridians and reduce the swelling and congestion of the affected part. The above are the treatment measures when injured. Hot compress treatment can be carried out 4 to 5 days after injury, which can quickly supply blood to the affected area and relieve tense muscles.
4. Matters needing attention in self-help rehabilitation of muscle strain
How to save yourself from muscle strain?
4. 1. In the early stage of muscle strain (within 24 hours), it is not advisable to apply hot compress, and do not press or knead the local area to avoid aggravating bleeding and swelling.
4.2. For less severe muscle strain, after the above treatment, the condition will tend to be stable. After 24 hours, you can cooperate with hot compress, physical therapy and oral tablets, and your condition will gradually improve.
What are the symptoms of muscle strain?
1. Swelling: After human soft tissue is injured, the local area often swells slowly, and then the nerve is compressed to cause pain, so the swollen skin becomes sensitive and delicate.
2. Ligament rupture: Generally speaking, it is because of the action beyond the range of joint activity, which leads to the passive traction of related muscles, resulting in tearing or complete rupture. Ligament rupture is often accompanied by sprain and fracture.
3. Sprain: refers to the injury of soft tissues (such as muscles, tendons, ligaments, blood vessels, etc.). ) There is no fracture, dislocation, flesh injury, etc. in the joints or body parts of limbs. The main clinical manifestations are pain, swelling and limited joint activity in the injured part, mostly in the waist, ankle, knee, shoulder, wrist, elbow and hip.
4, contusion: generally because in the activity, make actions beyond the range of joint activity, ligament damage is not serious, there will be redness.
5. Joint sprain and dislocation: It is mostly due to sudden and excessive torsion, over-flexion and over-extension of joints, or greater violence directly or indirectly acting on joints, which will cause injuries to tendons and ligaments attached to bones and joints. Ankle, knee, wrist, shoulder and waist are common.
How to strain muscles during exercise?
1, rest: If you feel some abnormal pain in a certain part of your body during exercise, don't do it again, and relax completely.
2. Don't increase the burden of injury: After finding out the injured parts, not only don't do sports that affect these injuries, but also pay attention not to increase the burden of injury in daily activities, such as not lifting heavy objects when you have low back pain and avoiding running when your feet hurt.
3. Bypass the wound: adopt 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 practice. You should exercise all your muscles to improve your health and achieve uniform development, and at the same time strengthen the femur, which is the main load bearing. There will be muscles around the wound, which can be used by interested people. For example, if you are injured or take over Gaskin's muscles, you will be allowed to do squats, but you must be careful.
4. Promote local blood circulation: Be sure to carefully measure the injured part, find an action that can gently move the injured part, and use this action to promote blood circulation, thus supplementing fresh nutrition and removing waste.