How to avoid muscle strain during exercise? In life, many people have the habit of exercising. If people exercise for too long, it will easily lead to muscle strain. If you want to avoid muscle strain, let's share how to avoid muscle strain during exercise!

How to avoid muscle strain during exercise 1 1, warm up

If you don't exercise for a long time, your muscles will be lazy. By relaxing muscles, stretching exercises and light activities, you can "remind" your muscles that you will do a lot of exercise soon. If you don't do warm-up exercise, you will only get hurt if you suddenly do high-intensity exercise when your muscles are stiff.

Generally speaking, it takes 10~20 minutes to warm up. If the time is too short, the muscles are not ready, and the time is too long, you will miss the opportunity of physical excitement. After warming up, stop for a few minutes before you start exercising.

Step 2 give yourself a good suit

Although sports is not a big scene, you should wear good clothes. This dress is not to look good, but to protect yourself from harm.

First of all, clothes can be loose or tight, but the elasticity of clothes is better and the material should be breathable. Shoes should fit and be comfortable. Other equipment depends on sports. For example, riding a bike on weekends, that helmet and knee pads are definitely necessary; If you play basketball, you'd better wear wrist pads and knee pads.

3. Feel your body all the time.

Muscle strain has its signal. Feel your body at any time during exercise. If you feel swelling and tenderness and find the visible blue area of subcutaneous bleeding, you should know that you may have pulled a muscle.

At this point, stop exercising immediately, then rest, judge your own injury and find a solution. If it is really a muscle strain, you can use ice to compress the wound. After the pain disappears or after 20 minutes, you can take off the ice pack. Once the pain continues to worsen, seek medical attention in time.

Sports pay attention to skills.

It is not enough to rely on "developed limbs" in sports, but also to pay attention to the mind and skills. When doing sports, especially some stretching or high-intensity sports, pay attention to posture and amount of exercise.

Yoga, for example, pays great attention to the accuracy of movements. If the action is not correct, it may be pulled in the wrong place, causing muscle strain. For some high-intensity sports, if you want to challenge instead of "competent", you should appropriately reduce the amount of exercise and the difficulty of exercise, step by step.

1, relax after exercise

After a lot of exercise, muscles are in a state of tension or fatigue. You must relax your muscles after doing exercise. On the one hand, this can avoid muscle twitching and soreness; On the other hand, it can make the muscles feel more linear and show the weight loss effect.

2. Recognize your limits.

Know your limits, what you can and can't do. Some people are born with poor muscles, insufficient elasticity and toughness of ligaments, so they should choose sports suitable for their physical condition. For sports that you can't "do", you must stop, just do your own limit, and don't challenge the difficulty.

How to avoid muscle strain in exercise 2 1, warm-up methods

After warm-up, we should carry out targeted activities of local joints, ligaments and muscles. Warm-up usually takes 10 minutes, and it can be a little longer in winter, about 15 minutes. Warm-up time should not be too short or too long, too short and insufficient warm-up, which is prone to sports injuries; Too long physical strength and premature consumption affect formal exercise.

Step 2 tidy up and relax

Jogging for 5 to 10 minutes can fully promote the recovery of the body; It can not only relieve thigh muscle tension, but also restore muscle elasticity.

3. Stretching in the opposite direction

At the end of fitness exercise, properly arranging muscle extension and stretching exercise in the opposite direction to the training site is of great benefit to accelerating physical recovery and preventing sports injuries.

Tips: It is also necessary to tidy up and relax after exercise. It can make the human body recover smoothly from the exercise state to the quiet state, which is beneficial to repay the "oxygen debt", accelerate the elimination of waste such as lactic acid, quickly eliminate fatigue and promote the recovery of the body.

How to prevent calf muscle strain during exercise?

1, warm-up exercise must be as active as possible.

Professional athletes attach great importance to warm-up exercises. On the contrary, many ordinary people often pay little attention to warm-up exercises. Many people suddenly want to play ball on a whim and go to play ball at once. This is not correct.

Generally speaking, warm-up exercises should last about 10-20 minutes. By relaxing muscles, stretching exercises and light activities, muscles are "reminded" that they will do a lot of exercise soon.

2. The amount of exercise should be gradual.

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 30 kg and 40 kg. A sudden increase in the amount of exercise is likely to cause sports injuries.

3. 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, and there are many skilled sports;

If the action posture is incorrect or the action skills are not standardized, it is easy to cause sports injuries. Amateurs should strengthen the study of sports theory and master the correct sports methods.

4. Strengthen local protection.

For example, wear protective gear to strengthen the warmth and protection of local tissues.

5. Properly replenish energy and electrolyte before exercise.

For example, eat something and drink sports drinks.

What is ligament strain?

Ligament is the tissue that connects two bones. Ligamenta (Latin Ligamentum) is a flexible, fibrous and dense connective tissue. It is attached to the movable part of the bone, but its range of motion is limited to avoid damage.

Previously, it was thought that athletes who required high motor function needed active surgical image repair after ligament injury, while others could be treated conservatively.

However, the results of long-term follow-up show that even if non-manual workers have ligament injury, they often have serious dysfunction in the later stage because they have not received reasonable current treatment in the early stage.

There are two most common types of ligament strain:

First, the lateral ligament of the ankle joint is strained, which is what we usually call a sprained foot; The second is knee ligament strain. Ligament belongs to dense connective tissue. There are two main types: elastic connective tissue and collagen fiber interwoven into irregular dense connective tissue.

Elastic tissue is a dense connective tissue, which is mainly composed of elastic fibers. Thick elastic fibers or parallel bundles, such as nuchal ligament and ligamentum flavum.

Ligament white banded connective tissue, tough and elastic, can connect bones together and fix the position of some organs such as liver, spleen and kidney. Ligament is also called hingeligament.

It is the junction of the left and right shells of molluscs and axonopods. Generally, the ligament located on the outside of the top back of the shell is called the external ligament.

Muscle, ligament, fascia, synovium, etc. It is related to weight-bearing activities or posture changes. When the joints are twisted or the muscles contract suddenly, a few fibers can be broken, and the small joints are slightly staggered, resulting in strain.

As for ligament strain, joint activity exceeds normal physiological range due to external force during exercise, which leads to ligament strain, partial fracture or complete fracture around the joint, which is called joint ligament sprain. The most common parts of joint ligament sprain are knee joint, finger joint and ankle joint.

The waist is the hinge of human activities, and the muscles on both sides of the spine are the dynamic structure of waist activities and the main factor to maintain the stability of the spine. Therefore, in sports and daily work and life, there are more opportunities for waist trauma.

How to prevent ligament strain through exercise

1, prepare for activities to prevent strain.

Because human muscles and ligaments will reflexively cause vasoconstriction, blood viscosity will increase, extension will decrease, joint range of motion will decrease, nervous system's ability to command muscles will decrease, and preparation activities before exercise will be insufficient;

It is easy to cause joint ligament strain and muscle strain. The time and content of warm-up activities can vary from person to person, and fever is generally appropriate.

2. Do your best to prevent excessive exercise

It is a good season for exercise, but at this time, because the human body is in the stage of convergence and internal nourishment, exercise should also conform to this principle, that is, the amount of exercise should not be too large to prevent excessive sweating, loss of yang, and even exercise fatigue or injury. Exercise should choose relaxed and gentle events with little exercise.

3. Replenish water in time to prevent autumn dryness.

Autumn has a dry climate and low temperature, which is a season with high lung qi and low liver qi. It is easy to cause dry throat, insufficient body fluid, chapped lips, nosebleeds, constipation and other symptoms. Therefore, after exercise, you should drink more boiled water and eat more food that nourishes yin and moistens the lungs and rehydrates.

Such as pears, sesame seeds, honey, tremella, apples, milk, fresh vegetables and other soft foods to maintain the normal secretion of upper respiratory mucosa and prevent sore throat. If you sweat too much during exercise, you can add a small amount of salt to boiling water to maintain electrolyte balance in the body and prevent muscle spasm.

What about ligament strain?

1, cold water washing is the first step.

After an accident of ligament strain, the first step that needs immediate treatment is washing or soaking in cold water 15 minutes or more.

It can be the running water washing of tap water or the soaking of the whole basin of cold water. The main purpose is to prevent the injured part from swelling rapidly.

2. Seek the help of a professional doctor.

After handling the first step yourself, you should seek the help of a professional doctor immediately. You can ask a professional doctor to check the specific injury of the injured part. Whether the bones are injured at the same time and whether the muscles are pulled at the same time. What is the specific injury of ligament, whether it is broken and so on.

3, according to the doctor's advice for rehabilitation.

After being examined by a professional doctor, we should seriously abide by the opinions of professional doctors and carry out rehabilitation treatment. If the doctor's opinion is that local fixation is needed, the braking activity lasts for 3 months. Then we must follow it carefully and never act in advance without authorization, so as not to lead to irreparable results.

4. Local thermal insulation of ligaments is the most important.

In the process of rehabilitation, it is necessary to keep the injured ligament warm locally so as not to let the injured ligament continue to catch cold locally. Local warming can promote blood circulation. Only when the local blood supply is sufficient can the injured ligament recover quickly.

5. Avoid damaging ligaments when walking.

During rehabilitation, if you are walking, you should avoid exerting force on the injured ligament again. We should make rational use of intact muscles and ligaments in other parts. If the ligament in the knee is injured, you can't continue to let the injured knee walk around.

6. Strengthen local ligament training after rehabilitation.

After the treatment and rehabilitation of professional doctors, we must strengthen the flexibility training of injured local ligaments to prevent accidental injuries in the future exercise.

At the same time, it can also strengthen the ligament flexibility training in other parts of the body. Pay attention to the training process must be gradual, not eager to achieve success, so as not to bring further damage.

7. Cold compress and hot compress treatment of ligament strain

Wash the injured part with cold water or apply cold ice to stop bleeding. Then cover the bandage and press hard to prevent swelling.

After 24 ~ 48 hours, the bleeding in the injured area has stopped. At this time, you can use a warm towel for hot compress or massage to reduce swelling and promote blood absorption. When warm and hot compress, the temperature should not be too high, the time should not be too long, and the massage should not be too heavy, so as not to aggravate exudation, edema or rebleeding.

8. Acupuncture

Acupuncture treatment is not limited by injury time, so the treatment is more flexible. Doctors will treat different acupoints with acupuncture according to the injured part.

9. Massage and physical therapy

Generally, it can't be treated within 24-48 hours after injury to prevent swelling or bleeding from getting worse.

10, surgical treatment

If all the above methods are effective, surgery can be performed, and the doctor will repair the broken ligament, but if the ligament is not completely broken, surgery is not recommended.

1 1, TCM therapy

Traditional Chinese medicine believes that ligament strain is caused by external force, which causes muscle and bone injury, blood stasis, swelling and pain, disharmony between qi and blood, obstruction of meridians and even organ damage. Therefore, it is basically necessary to promote blood circulation and remove blood stasis.

Sanqi Huoxue Plaster is a traditional black plaster in China. Its treatment is mainly to promote blood circulation and remove blood stasis. Using the principle of human meridian conduction, drugs can reach the affected area quickly, open blood vessels and promote blood circulation in a short time, thus removing blood stasis from the affected area and repairing damaged joints and soft tissues.

At the same time, it can also enhance the cell vitality of the body, improve the physiological defense ability of the body, and achieve the goal of complete cure.