Muscle soreness and lumbar muscle strain should be distinguished. In life, some people exercise or accidentally cause waist injury or muscle soreness, but many people don't know the difference between muscle soreness and waist strain. Actually, they are different. So how do you tell? The following is the content that distinguishes muscle soreness from waist strain.
It is necessary to distinguish between muscle soreness and lumbar muscle strain. How many days can you recover from hard training?
Lumbar muscle pain caused by normal training can generally be recovered in 3-5 days. Under normal circumstances, people who regularly exercise their waist tend to have less backache and recover quickly, while those who have not exercised for too long or do hard pull training for the first time tend to recover slowly.
If the wrong action leads to lumbar muscle strain, then according to the strain, it can be recovered in half a month as short as several months as long.
How to tell if low back pain is normal?
Whether the lumbar pain after hard pulling is normal can be judged from two aspects:
1, waist stretching. Normal muscle soreness will be relieved after stretching, or there will be no pain change; But muscle strain will obviously aggravate the pain after stretching.
2, muscle soreness is slowly accumulated, and muscle strain is sudden, often without pain, and then suddenly the muscles will be pulled because of the wrong action, and there will be obvious and severe pain immediately. Generally, wrong actions such as bending over and stretching back are easy to cause lumbar muscle strain.
Why does hard pulling hurt your back?
Normal muscle soreness
Hard pulling requires the muscles of the core parts such as the waist to exert force, which helps to maintain the stability of the body, maintain the rigidity of the upper body and transmit power. Therefore, the waist muscle fibers will be slightly damaged after training, leading to congestion and inflammation; Moreover, hard pulling will also lead to lactic acid accumulation in the waist due to anaerobic metabolism, leading to low back pain. This is a normal phenomenon.
Wrong actions lead to tension.
When pulling hard, the stress on the waist is too large. Bending down and pulling hard on the back may make the waist bear too much force, so it is easy to cause muscle strain in the waist and cause backache.
What should I do if my muscles ache after pulling hard?
Active exercise
Active exercise can also be called active rest. Compared with complete static rest, that is, passive rest, active rest can better help muscle recovery, thus relieving muscle soreness.
You can choose to take a walk for active rest. When you stop the hard pull training, you can walk for about 20 minutes every day to promote physical recovery.
Cold and hot compress
Hot and cold stimulation helps to relieve muscle soreness. The method is cold compress and hot compress alternately 15 minutes. Cold compress can wrap the ice with a towel, and hot compress can soak the towel in hot water and twist it slightly (without wringing it out). This cycle, the specific number of alternating depends on personal comfort.
Take a hot bath.
After half an hour of hard stretching, you can take a hot bath and rest for two or three days, or take a hot bath every night. This can help dilate subcutaneous blood vessels, speed up blood circulation, help nutrient transportation, promote muscle recovery and relieve muscle soreness.
Massage massage
After a hard day's pulling, you can massage your waist, promote local blood circulation and accelerate muscle recovery. Massage can be done by yourself, of course, you can also go to the massage shop to relax.
It is a common situation for many people that hard pulling exercises lead to backache. The pain in the waist not only makes the body feel uncomfortable, but also affects daily life and follow-up training. So how many days can you recover from practicing hard pulling back pain?
What should I do if I pull my waist hard?
stop motion
If you find a lumbar strain after practicing hard pulling, you should stop exercising immediately to prevent more serious injuries.
Reduction of facet joint
Bending over when pulling hard is a big no-no. If bending down hard leads to dislocation of facet joints, you can only go to the hospital for reduction and treatment. After manual reduction by an experienced doctor, the symptoms will get better immediately, and then you can fully recover. If you rely on yourself, it is difficult to recover on your own.
The symptoms of lumbar facet dislocation are severe local pain and severe lumbar mobility limitation.
Cold compress waist
After lumbar strain caused by hard pulling, plaster, hot compress and massage cannot be applied for 1-2 days. At this time, it is best to apply cold compress properly to contract local blood vessels and reduce the occurrence of inflammation. The method is to wrap ice cubes in a towel or bag and apply them to the sprained waist for 20 minutes at a time and every 4-6 hours.
Hot compress waist
Three days after lumbar strain is the recovery stage of lumbar muscles. At this time, cold compress can no longer be carried out, but hot compress should be carried out to help local blood circulation, relieve the tension of injured muscles and promote the healing of muscle tissue. The method is to apply a hot towel to the waist injury.
Application processing
After two or three days of lumbar strain, Xiao Zhong Zhitong Tincture, Yunnan Baiyao, Zhitong Ointment and other drugs can be applied externally to promote blood circulation, remove blood stasis, reduce swelling and relieve pain, thus promoting the recovery of the waist.
Take painkillers
If the waist pain is unbearable and seriously affects daily life, then you should go to the hospital for treatment at this time, but before going to the hospital, you can take painkillers such as aspirin orally to help relieve the pain.
Appropriate activities
After the waist strain caused by hard pulling, you can take appropriate activities, such as walking, or slightly move your waist (it is better to feel no pain) to make the injury recover as soon as possible.
See a doctor.
If the waist strain is red and swollen, the pain is severe and unbearable, or it has not recovered for too long, it means that it cannot be handled by itself, or it is not handled properly. At this time, you should go to the hospital in time to get safe and effective treatment.
Can backache continue to pull hard?
Lumbar strain cannot be pulled hard.
After the waist is pulled up, you can't continue to exercise harder. You should wait until the strain has fully recovered before exercising. If you continue to do waist exercises such as hard pulling during the strain period, the injured part will be stimulated again, and the waist injury will easily lead to sports deformation, which will make the injury more serious, delay recovery and even lead to lumbar muscle strain.
You can do hard pulling after three days of muscle soreness.
After hard pulling, the waist muscles are sore, and you can continue to do hard pulling training after three days. This is because it usually takes 72 hours for the waist muscles to recover after training. If you exercise every day, your muscles will become weak because you don't get enough rest. After three days, even if there is still slight pain in the waist, you can train without being affected.
How to avoid backache by hard pulling
It is the inevitable result of training to stretch the lumbar muscle soreness, but we can avoid lumbar muscle strain through correct training.
Straighten your back
When doing hard pulling, you must not bow your back, which will cause great pressure on your waist and is a taboo in hard pulling. It may even lead to lumbar disc herniation.
The practice is: hold your chest and abdomen when pulling hard to prevent your waist from arching. In addition, you can put the long pole behind your back to practice and keep the back of your head, thoracic vertebrae and sacrum away from the long pole at all times.
Use a weightlifting belt
Many people have weak waist strength. When doing hard pulling, because the strength is too great, it is easy to cause the waist to be unable to maintain the stability of the body, resulting in waist injuries. This is a better effort to wear a weightlifting belt to help tighten the waist.
The barbell stick is close to the body.
If the barbell bar is far away from the body when pulling hard, the pressure on the waist will become larger because of the lever, and the waist muscles can't bear it and are easy to get hurt. Therefore, the barbell bar should be kept close to the leg during exercise.
The right power
The main movements during hard pulling are gluteus maximus and hamstring muscles of lower limbs. Although the back muscles, especially the lower back erector spinae, also participate in the important exertion, they mainly play the role of maintaining body stability and helping to transmit strength. Therefore, when pulling hard, we should pay attention to "lifting" the barbell with lower limb strength like weightlifting, instead of "pulling" with back strength, otherwise the pressure on the lower back will multiply, which will easily cause waist injury.
Muscle soreness should be distinguished from lumbar muscle strain. 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.
Find out the injury:
Turn the injured part gently and do some gentle movements 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.
Don't increase the burden of the wound;
After finding out the injured parts, not only do not do sports that affect these injured parts, but also pay attention not to increase the burden of the injured parts in daily activities. For example, don't lift heavy objects for low back pain and don't run for sore feet.
Bypass the wound and take 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.
Cold compress:
Cold treatment should be carried out immediately after muscle strain-rinse the local area with cold water or apply ice with towel, and then bandage the injured area to prevent swelling. While relaxing the muscles of the injured part and raising the injured limb, you can take some drugs to relieve pain and stop bleeding. After 24 to 48 hours, remove the bandage.
Promote local blood circulation:
Try not to do it within 24 hours. You must 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.
Gently stretch:
Slowly stretch the wound until you encounter a slight collision, and then try to relax the injured part. When you do this, try to stretch further. When muscles are stretched and relaxed, more blood will flow there for treatment, and you can heal faster. But if you stretch too much, it will lead to the wound getting worse and even getting injured again.
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. Usually 24 hours after injury.
Thermal power:
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. Usually 24 hours after injury. Such as moxibustion, baking electricity and so on.