Question 1: What should I do if my thigh muscles are strained due to strenuous exercise? Muscle strain has no certain regularity, so it is difficult to find a universal method to prevent and treat it. Fatigue is a hidden danger of muscle strain. There are many ways to deal with muscle strain. An effective method is to put a towel on the strained muscle, and then put ice cubes in a plastic bag on the towel for half an hour until the pain in the wound is relieved, which can be repeated several times a day; Wrap an elastic bandage around the injured part, and raise your legs to minimize the swelling of bleeding after injury. Bandage is limited to 30 minutes and can be done several times repeatedly; Try to reduce the burden of the affected limb and keep the affected part quiet; Two days after the injury, you can take a hot bath or hot compress in the affected area, and stick some ointment for promoting blood circulation and reducing swelling after the bath. Don't run and jump for a week after injury. After a week, do a gentle stretching exercise without pain. After 2-3 weeks, start stretching when there is no pain at all. When there is no pain under hard conditions, you can do jogging and often do a spindle stretching exercise to maintain good muscle flexibility.

Muscle strain again is very common, and once it is pulled again, it needs longer treatment and recovery. Therefore, we should strive for complete recovery after the initial injury to avoid the formation of chronic injury.

Question 2: What about hip muscle strain during exercise? 1. How to judge whether there is a muscle strain?

In the clinic, many people with muscle strain didn't realize that they had a muscle strain at first. Many people think that it is only muscle pain caused by excessive exercise, and even lost the best recovery period because of misjudgment, and even left sequelae.

Here's a tip for identification: if the pain increases when pulling the injured muscle, it may indicate that the muscle in this part has been strained; If you pull the muscles in this area, the pain will be relieved, maybe it's just muscle soreness.

Second, how to avoid sports injuries?

Answer: Develop scientific exercise habits.

1. Choose the exercise that suits you.

We should consider our age, sex, physical quality, physical physiology, psychological state, sports technical level and external environment. Don't rashly choose unfamiliar sports or sports with high difficulty coefficient.

2. Pay attention to warm-up preparation before exercise

Physiologically speaking, the advantages of warm-up before exercise are as follows: firstly, the brain (central nervous system) can be excited in advance to make the action center more coordinated; Secondly, you can overcome the inertia of internal organs in advance and let your cardiopulmonary function meet the needs of exercise in advance. After the heart rate is accelerated, the blood flow of skeletal muscle can be increased, and sufficient blood supply can increase the contraction and relaxation speed of muscle and increase muscle strength. The third warm-up can raise body temperature, reduce muscle viscosity, increase muscle elasticity, tension and flexibility, and reduce the risk of sports injury.

3. Do scientific stretching exercises before and after exercise.

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. Abandon the traditional warm-up method of static traction before exercise and adopt the method of dynamic stretching.

Disadvantages of static traction: it can reduce the excitability of nervous system. Long-term traction can reduce muscle temperature, muscle strength, joint stability and muscle reaction speed, increase the risk of sports injury and affect sports performance.

Dynamic stretching is a brand-new concept, which is to slowly stretch muscles to the maximum extent with actions similar to special techniques. Dynamic stretching exercise is a combination of balance, stability, coordination and stretching. While completing stretching exercises, other functions of the body are also improved simultaneously.

Dynamic stretching can activate the small muscles that stabilize joints, improve the stability of joints during exercise and improve the ability to prevent sports injuries. Dynamic drafting can make the motor organs enter the working state faster, which is more conducive to improving the working ability of muscles, increasing sports performance, while maintaining the excited state of the nervous system, thus reducing the risk of sports injury. Dynamic stretching exercises include heel walking; Walking outside the foot; Plate support, ankle extension; Turn shoulders and waist to practice; Crawl on your stomach; Prone, one-handed support, inward rotation, reverse rotation, etc.

5. Observe the principle of systematic and gradual physical exercise.

Avoid impulsive exercise and single training method or exercise. Many people don't have a plan, a certain degree of cognition and a sense of self-protection. This kind of people seldom exercise at ordinary times, probably just watching others exercise and joining on a whim. But there is no warm-up preparation at all, and such a person can easily cause muscle strain.

In addition, many people who plan to exercise will also have muscle strain. This is not because they don't warm up enough and their postures are incorrect, but because their daily training methods are simple and easy to make their muscles tired, so that under the training of the same exercise intensity, they will cause muscle strain if they are not careful and don't control their strength well.

Therefore, we should avoid single exercise and choose cross-training as much as possible. For example, some bicycles, badminton and so on. Are interspersed in the running plan, the muscles of all parts of the body are evenly used, reducing the possibility of muscle strain.

6. Master various methods of self-protection.

To strengthen self-protection in sports, in order to avoid possible injuries, it is best to master various methods of self-protection, such as: if you fall from a height, be sure to put your legs together and protect each other to avoid knee and ankle injuries; Learn all kinds of tumbling movements to cushion the impact with the ground; The correct use of various support belts and so on.

7. Guidance by professional technical coaches

It is suggested that when engaging in highly technical sports, such as tennis and golf, it is best to have professional technical coaches to guide you.

8. Strengthen the training of weak and relatively weak parts of the body.

Improving their function is an active means to prevent sports injuries. For example, for >>

Question 3: What should I do if I pull a muscle during exercise? If it's not serious, I can ice it or ask the coach to stretch it for you. More serious. Go to the hospital! It is recommended to stretch and relax muscles before and after each exercise to avoid muscle strain. I suggest you go to the authoritative fitness website: Goddess Bar to learn and communicate!

Question 4: What about muscle strain during exercise? For patients with mild muscle fiber strain and muscle spasm, acupuncture treatment will achieve remarkable results. If the muscle fiber is partially broken, cold compress and pressure dressing should be carried out in the early stage, and the affected limb should be placed in a position to relax the injured muscle to relieve the pain. Start in 48 hours. * * * Be gentle. After the initial cold compress treatment, it can be used externally. For those suspected of complete rupture of muscle and tendon, the affected limb should be bound and fixed by local pressure, and immediately sent to the hospital for diagnosis and surgery if necessary.

Question 5: What about muscle strain caused by exercise? Hot or cold compress? Cold compress is the most effective method for emergency treatment of muscle strain. Because cold compress can not only relieve pain and spasm, reduce the active factor of enzyme, but also reduce the gangrene of body tissue, and the swelling produced within 4-6 hours after injury will be controlled to a certain extent. Cold compress can also increase the viscosity of blood, reduce the permeability of capillaries and reduce the blood flow to the affected area. But after more than 24 hours, cold compress will have no effect. Of course, if the injury is serious and the cold compress effect is not obvious, it is best to go to the hospital.

Question 6: How to recover back muscle strain during fitness? I'm a street dancer! I am like this now! This is called lumbar muscle strain! I bend over too long, or it will hurt to ride a bike! This is going to the hospital, to the hospital physiotherapy department! You can also buy some activated oil, put it on your back with a hot water bottle first, and then rub it with oil! If it gets better after several attempts, go on! If you can't get well, you can go to the hospital again!