prevent
To prevent muscle strain, it is necessary to strengthen the muscle strength of the body and the softness of the ligament. Warm up before exercise, so as to play a preventive role.
Physical education class sometimes has a muscle strain, but the best way to deal with it is not always clear. Here is a brief introduction to the differences and treatment skills between chronic tendinitis and bursitis (two painful states affecting muscles).
Chronic tendinitis and bursitis are two common diseases between muscles and bones. Chronic tendinitis is an inflammation of tendon, which is located at the end of muscle and connected with bone.
If our tendon is inflamed, it will cause muscle pain in a certain part, and joint movement will also have acute or chronic pain symptoms.
Bursitis is inflammation of the mucous sac, which is filled with fluid, surrounds joints or tendons, guides and lubricates muscles and joints. Bursitis is characterized by severe pain, especially during exercise, and limited joint activity. If chronic tendonitis or bursitis is not serious, there will be no sequelae after recovery.
Depending on the severity of the injury, the recovery time is 2 to 6 weeks. Rest or proper joint exercise, restorative stretching exercise, joint rehabilitation exercise and physical therapy are all effective. These treatments can relieve pain, avoid tissue scarring and restore the original function of the injured part as much as possible.
Muscle strain can be divided into active strain and passive strain.
Active strain is due to the fact that when the muscle actively contracts violently, its strength exceeds the capacity that the muscle itself can bear; Passive strain is mainly caused by muscle stretching exceeding the unique stretching degree of muscle itself, thus causing strain. Muscle strain can occur at the junction of muscle abdomen and muscle abdomen, or at the attachment of tendon and bone.
Muscle ligament strain may be only minor injury, or partial ligament tear, but it may also be complete tear. The consequences should not be underestimated.
Sometimes, in addition to the muscle tissue itself, it often damages the auxiliary tissues around the muscle, such as fascia and sheath. Most parts of muscle strain are: posterior thigh muscle, dorsal muscle, triceps surae, rectus abdominis, trapezius muscle, etc.
The symptoms of muscle injury are related to the degree of muscle strain.
If it is a minor injury, the symptoms are mild, and if the muscle fiber is completely broken, the condition is serious. Generally, the symptoms are pain, local swelling, muscle tension or spasm, obvious tenderness and hard touch. When the injured muscle actively contracts or passively elongates, the pain will be more serious. When severe muscle strain breaks muscle fibers, the injured often feel or hear the sound of breaking, and then there will be local swelling, subcutaneous bleeding, limb movement disorder, depression at the broken part or abnormal expansion at both ends.
Muscle resistance test
This is a simple way to check for muscle strain. The practice is that the patient actively contracts the injured muscle, and the examiner exerts some resistance to this activity. The part that hurts during confrontation is the injured part of the strained muscle.
Treatment of muscle strain
It depends on the specific situation. If the muscle fiber breaks, it should be immediately cold-compressed, locally pressed and bandaged to raise the affected limb.
Prevention of muscle strain
Mainly for the reasons. For example, be prepared for strenuous exercise, especially the parts that are easy to strain; Those with weak physique and low training level should do what they can, prevent excessive fatigue and heavy load, improve the coordination of sports techniques and movements, do not use too much force, improve training conditions and pay attention to the temperature of sports venues.
Keep warm during outdoor exercise in winter, and don't wear too thin. Pay attention to muscle reactions, such as muscle hardness, toughness, elasticity and fatigue. When you re-participate in training after a muscle strain, you should step by step, don't rush into it, and strengthen local protection to prevent another strain.
Wrap a cloth with ice or apply ice to the target wound with an ice bag to prevent further swelling and relieve pain. Try not to use the injured muscle for a few days, or until the pain disappears. Wrap the injured part with a bandage or cloth to support it, but be careful not to tie it too tightly.
If it is tied too tightly, the muscles will expand further and hinder blood circulation. Treatment depends on the severity of the injury. The doctor may give you painkillers or muscle relaxants, or both. Of course, simple plasters can also be applied externally.
Whenever there is a long vacation, people will choose outdoor sports, such as mountain climbing, picnicking and camping. But every time I go outdoors, the equipment is large and small and heavy, which is not conducive to play. So what are the basic camping equipment? What should we pay attention to and how to choose? Let me introduce it to you.
outdoor gears
conventional equipment
tent
Outdoor tents must be windproof and rainproof, and keep warm enough. Easy to carry and use.
This is enough for ordinary outdoor activities and can accommodate 2-3 people. However, the bottom of this tent is soft, so it is better to put a cushion under it in order to wear and scratch.
jacket
Coat can be divided into warm shell, single coat, two-piece suit and three-in-one coat, but no matter which one, the stress of coat lies in technology and fabric. The waterproof pressure of a good jacket is at least 5000mm per hour, and the main technologies are laser cutting and waterproof zipper, full pressure glue and other waterproof technologies.
kiln
Generally, cooking stoves are aluminum alcohol pots, which can burn alcohol and have a certain windproof effect.
sleeping bag
Many outdoor goods stores have four-hole cotton sleeping bags, which are very suitable for use in spring, summer and autumn. There are also down sleeping bags, which are suitable for winter use.
knapsack
At present, BigPack series backpacks are the most widely used in outdoor sports, which are expensive, but excellent in strength, structure and carrying system. They may be the best backpacks in China, but the only drawback is that there are too few small bags for sundries.
There is also a military camouflage backpack that can be bought at 100 yuan. The volume is large enough (about 70-80 liters at most) and the strength is high enough, but the carrying system is not very good, it is tiring to carry, and external items are not convenient enough.
Mountaineering boots
The right choice of shoes is very important. Not only is it convenient for you to walk outdoors, but more importantly, it protects your feet from injury.
The general requirements for hiking shoes in outdoor sports are high tops (to protect ankles and avoid entering sand), hard soles, rough soles, wear resistance, and preferably waterproof and breathable. Pay attention to the following points when choosing.
Fabric for shoes
There are leather, canvas and synthetic fabrics. Leather fabric has good properties such as warmth, moisture-proof, breathability and foot protection, but it is bulky. At present, some synthetic fiber fabrics have the same performance as leather and are light in weight.
Sole material
The outsole is generally made of hard rubber, and the insole has foamed materials and elastic rubber. The groove of the sole is also very particular, which is used to increase the friction of shoes.
Upper of a shoe
High help has two functions, one is to protect the ankle; The second is to prevent foreign objects from entering the shoes. But the flexibility is not as good as low help.
Fleece pants
The best insulation layer is not bad to wear directly outside, and it does not pursue famous brands.
gloves
Choose gloves with rubber cotton cloth for glassworkers, which can prevent spikes from piercing and can be worn backwards when wading. If you slip in a stream, hand support can also increase friction.
cap
Contrast tone is the key to fashion. When the color difference between hat and clothes is large, it may appear short. The hat and clothes are the same color, which can give people the impression of being slender. The color of the hat depends on the correction of the face. If the face is yellow, it is not suitable for yellow-green tone. You can choose colors such as gray powder. People with black or white skin color have more color space.
In the impression of most people, pure cotton is a comfortable material, but it is rarely used in outdoor hats.
Pure cotton has a good moisture absorption ability, and it is often not easy to dry after wet water. In addition, the heat absorption performance makes the wearer feel twice as hot and humid in hot summer, and outdoor becomes a kind of pain. Improper choice often backfires.
The plaster has comprehensive efficacy and wide application range. It can be used in the late stage of limb trauma and tendon injury, and can also be used in the early stage of obvious swelling or new injury of limbs. It can relieve swelling and pain, promote granulation and promote tissue regeneration.
If you have a muscle injury in your leg, the doctor may advise you to use crutches. If you hurt your arm, he will ask you to use a sling. He will even ask you to stay in bed for three or four days. The doctor will also recommend physical therapy. When the acute pain and swelling subside, the doctor will make a step-by-step exercise plan for you and start to implement it to restore your activity and strength.
Therapeutic mode
Plaster is a wonderful flower of traditional Chinese medicine. In ancient times, there were "the theory of external treatment is the theory of internal treatment, and the medicine of external treatment is the medicine of internal treatment, respectively, ear" and "Plaster can cure diseases, without special decoction, if used correctly, its sound should stand".
Because the plaster has a high consistency, it has a series of advantages, such as high content of active ingredients, slow precipitation speed, lasting effect, practical local curative effect and so on.
Its effective components can penetrate into the skin, and have the effects of promoting blood circulation, relieving pain, removing blood stasis, dredging collaterals, inducing resuscitation, expelling wind and dispelling cold. And regulating the balance of yin and yang through meridian tropism, permeating the epidermis, stimulating nerve endings, promoting local blood microcirculation, enhancing the body's resistance, improving physical fitness, fundamentally giving full play to the therapeutic effect on the characteristics of muscle strain, improving the nutrition of the tissues around the lesion, repairing muscle tissue, and finally achieving the therapeutic purpose.
job operation
1. When cold compress soft tissue is injured,
Apply cold water, wet ice or ice pack to the affected area. Cold compress has two effects. First, it can relieve pain, freeze the sensory nervous system and play an anti-stimulation role. Cold stimulation exceeds the pain of trauma, so the pain will be alleviated. Secondly, it can block the local blood supply, reduce the bleeding of damaged tissue, and make the damage range no longer expand.
Step 2 wrap the wound with elastic bandage
The dressing must be uniform, otherwise it will form a "bag" swelling at the edge of the compression bandage. In addition, we should always check the oppression to ensure that the blood circulation is not affected. When you feel tingling, numbness or blue skin, it proves that the oppression is too tight and you should relax. After the skin color is normal, you should apply it more loosely.
3. Use gravity to lift skillfully
After injury, the injured limb will appear congestion or swelling, and the injured limb can be lifted above the heart by gravity to resist congestion and swelling.
4. Rest and moderate exercise
When the injury occurs, you should rest immediately and cooperate with some cold compress and compression, which is a necessary measure to ensure the recovery of tissue injury. However, the rest time should not be too long, and long-term rest is harmful to sports injury.
Therefore, some moderate and controlled relaxation exercises should be carried out, because controlled relaxation exercises can redistribute blood in the body, strengthen blood supply and metabolism of injured parts, increase cell permeability, increase the amount of amino acids absorbed by muscles, prepare rich raw materials for protein synthesis of muscles, and play a role in repairing tissues when protein synthesis of muscles is rapidly strengthened beyond usual.
Of course, the form and intensity of moderate exercise here depends on the nature of the injury (except some serious injuries such as fracture, tendon rupture, dislocation, etc. ), and it is best to do it under the guidance and supervision of experienced coaches or medical staff.
5. After the injury, treatment cannot be carried out within 24 to 48 hours. The capillaries in the injured part are easy to rupture, and the subcutaneous blood will increase after massage, which will easily lead to the expansion or aggravation of the injured area. However, many experts and scholars have suggested that mild soft tissue injury can be treated with mild massage after the above treatment. Under normal circumstances, after soft tissue injury, the sympathetic nervous system is excited, the peripheral blood vessels contract and the blood flow is accelerated. If you can massage the injured part, it can promote the coagulation process.
Training after injury
For some fractures, local training should be stopped for 2 ~ 3 days, healthy limbs and other parts can continue to move, and then functional exercise should be carried out step by step, but repeated injuries should be avoided. 1 week, you can gradually increase muscle strength and flexibility exercises.
When stretching, don't increase the pain of the injured part. After about 10 ~ 15 days, the symptoms are basically eliminated, and regular training can be carried out step by step. When training, the injured part must use protective support belt and make full preparations. If the muscle tendon is completely broken or torn, you should immediately stop training, rest thoroughly and actively treat it. Post-injury training and special training should be carried out under the guidance of a doctor.
Conclusion: We exercise all the time in our life, and it is very likely that we will have a muscle strain if we are not careful. After reading the explanation of this article, we can clearly understand the methods to prevent strain and ligament strain, so as to avoid muscle strain during exercise. If this happens one day, we can also face it calmly.
Further reading: Is the muscle strain serious? What should I do with muscle strain? Cold compress can relieve pain and discomfort. More first aid measures for muscle strain during exercise and fitness. Yoga is practiced too hard. Beware of strain, joint and limb weakness, muscle pain and limb weakness. What is the problem of muscle twitching and how to prevent it?