When the cardiopulmonary function reaches a certain level through long-term aerobic exercise, such as running and swimming, the exercise ability will enter a platform period. At this time, if we want to make a breakthrough, we must enhance muscle endurance through anaerobic exercise, and the most common sports injury in muscle exercise is muscle strain.
Although muscle strain is common, many people do not handle it correctly, which often leads to long recovery time and serious delay in exercise plan. Some fitness enthusiasts even cause serious deterioration of strength after muscle recovery due to improper handling, and the left and right strength are unbalanced. In order to avoid these situations, we must learn how to deal with muscle strain correctly.
In fact, muscle strain does not often occur in normal and standardized training, but it is more common when some athletes try to be brave, joke, prank and various accidents or emergencies occur, or some athletes are eager for success and have too much load, which is easy to cause muscle strain. There are still some people who are usually weak and lack exercise, and they are also prone to muscle strain in the initial exercise. In relatively normal and standardized exercise, muscle strain is mostly due to insufficient warm-up.
After a muscle strain, the first thing that appears is the pain at the strain site. Slight muscle contraction can cause severe pain, followed by hematoma in the muscle. Hematoma is often not obvious due to slight strain, and obvious subcutaneous bleeding can be seen due to severe muscle strain. When you touch the strain, you can feel the muscle tension, it is difficult to form a rope, and there is obvious tenderness.
After a muscle strain, you should immediately stop exercising and apply ice. You can take a shower with ice water, or wrap an ice pack or ice pack with a towel. Try not to let the skin directly contact with objects with low temperature such as ice, which may cause local frostbite. Ice compress can also relieve local symptoms. Generally, after 20 ~ 30 minutes of ice compress, the wound should be bandaged under pressure to prevent further bleeding. However, it should be noted that the bandage should not be too tight. If the distal limb of the bandage is swollen and numb, remove the bandage immediately.
After the wound is bandaged, ice compress can still be interrupted, and after 24 hours, ice compress can be changed to hot compress to promote local blood circulation and take away necrotic products. In the process of recovery, you should always move the limbs at the distal end of the affected part, but try not to bear the burden. Before the affected area is fully recovered, try not to bear the weight, and avoid the stress on this part during exercise. Massage and physical therapy can be carried out properly. After the affected part is basically recovered, it is necessary to gradually transition from simple exercise to the previous exercise level. After recovery, we should pay attention to whether the strength of the left and right sides is balanced, and then carry out targeted rehabilitation exercises.
Adequate warm-up is the most effective way to prevent stretching, and sports injuries focus on prevention!