How to recover from chest muscle strain quickly? Fitness has become a common means to enhance people's physical fitness in contemporary society. However, many people respect objective laws, do not look at their own situation, and exercise in an unscientific way, which eventually leads to injuries. Chest muscle strain is a common injury. So how to recover quickly in the case of chest muscle strain?

1 How to recover the symptoms of chest muscle strain quickly?

When the chest muscles are pulled during exercise, chest pain, swelling, tenderness or spasm will occur, which makes it difficult to feel. When the injured muscle actively contracts or passively elongates, the pain will be aggravated. You can feel the cord-like mass formed by muscle tension with your hands, with obvious tenderness, local swelling or subcutaneous bleeding, and obviously limited activity. Severe chest muscle strain, tearing feeling, obvious swelling, severe subcutaneous congestion, local depression or abnormal uplift at one end when touching, which may be a muscle fracture.

How to recover from chest muscle strain quickly

Step 1: Stop exercising.

After the phenomenon of chest muscle strain occurs during exercise, you should immediately stop continuing training and avoid using chest muscle strength again to avoid aggravating the strain.

Step 2: Judge the injury.

After pulling the chest muscle, check and judge the injury and confirm the severity. If the pain is not very strong, just a slight strain, you can deal with it in the following ways. However, if severe injuries such as severe pain and tearing, local swelling and deformation, tendon rupture and rib fracture occur after strain, you should seek medical attention in time.

cold compress

If the chest muscle is slightly strained, it is necessary to wash the local area with cold water or wrap the ice cubes in a towel and put them on the painful part of the muscle strain for cold compress, which will not only help to relieve the severe pain after the strain, but also reduce the local blood circulation and prevent the injury from expanding.

Step 4: Pressure bandaging

After the chest muscle is strained, it should be bandaged with pressure, which is more helpful to reduce local swelling. Note that it is best to choose elastic bandage to evenly wrap the injured part. After dressing, always check the local blood circulation. If there is tingling, numbness or blue skin, the bandage is too tight. After proper relaxation, bandage it again.

apply heat

Note that chest muscle strain can not be hot compressed within 24 hours, but after 24 hours or 48 hours, the normal blood flow of the strained muscle is too tight and lacking, and the muscle is prone to lack of oxygen and sugar. Towel hot compress can improve blood flow and promote the healing of long-term tense muscle tissue. Practice: After heating the towel in the microwave oven, apply it to the muscle strain 10 minute, several times a day.

Step 7: Massage

24 hours after chest muscle strain, massage can be performed on the strained part, which is helpful to reduce muscle spasm, relax muscles, diminish inflammation and relieve discomfort. Methods: Massage should focus on massage and pinching, or relax and stretch muscles with rolling balls.

Step 8: Paste the plaster.

During exercise, you can apply plaster to treat muscle strain, promote blood circulation and reduce swelling. However, it should be noted that it is generally not appropriate to stick plaster at the time of initial strain, so as to avoid more serious swelling and pain after muscle strain, and it is best to stick it after 24 hours or 48 hours.

Step 9: Rest.

After proper treatment, rest is the best way to recover from chest muscle strain. You should avoid heavy activities and stop training. Until it recovers to about 80%, you can do some light stretching and training after warm-up.

Step 10: Stretching

The rapid recovery of chest muscle stretching can be carried out by shallow stretching. Doing some stretching exercises in moderation can keep the flexibility of muscles and prevent spasms. Start stretching two or three times a day15-keep stretching for 20 seconds and take a deep breath. Methods: The stretcher bearer stood on both feet, kept the forearm of one arm on the fixture, then slowly pressed the center of gravity forward, stretched the pectoralis major, kept this action for 15 seconds, and then changed the other side. Note: Even the slightest stretching should be done after the rest is almost restored. The stretching action should be small and slow, and the time should be short. Never overdo it, so as not to cause greater muscle discomfort. When stretching, be sure to pay attention to whether the injured part hurts. If it hurts, stop stretching and continue conditioning.

Step 1 1: Diet adjustment

In the recovery stage of chest muscle strain, you can eat more foods rich in high protein, such as lean meat, eggs, milk, beans, and fresh vegetables and fruits, which will help the recovery of strained muscles.

How long does it take to recover from chest muscle strain?

It depends on the degree of tension. How long it takes to recover from chest muscle strain depends on the degree of strain, treatment measures and rehabilitation rest. If the strain is not serious, the recovery time will not be too long, usually 1-2 months, while the recovery time of serious strain will be longer, such as rib fracture and muscle tear, which will take half a year or even longer.

Causes of pectoral muscle strain

Not fully warmed up

Before chest muscle exercise, the warm-up activity is improper, and the physiological function of the muscles in the chest muscle has not reached the state needed to adapt to exercise, so it will be unable to bear the load during training and cause strain.

Excessive exercise intensity

Insufficient exercise level, poor muscle elasticity and strength, and excessive exercise intensity of the pectoral muscle lead to excessive fatigue or overload of the pectoral muscle, which leads to decreased muscle function, weakened strength, decreased coordination, excessive exercise, severe contraction of the muscle exceeding its endurance, or passive excessive elongation exceeding its extension capacity, which leads to strain.

Motion force error

In the process of exercise, I didn't master the correct action essentials, the posture of exertion was incorrect, and my body movements were uncoordinated. In the case of excessive force, it goes beyond the normal muscle activity range, leading to bleeding and strain of chest muscles. Common bench press exercises are prone to incorrect exertion and strain.

environmental factor

Many times, chest muscle strain is also related to the environmental conditions at that time, such as low temperature, high air humidity, excellent sports venues and other factors, which may lead to chest muscle strain.

How to prevent chest muscle strain

As the saying goes, prevention is better than cure. Instead of waiting for the pain of chest muscle strain to affect the fitness effect, it is better to do preventive work in advance.

1, choose the exercise that suits you. No matter whether you want to practice your chest muscles again, you should also consider your age, gender, physical quality, physical physiology, psychological state, sports technical level, external environment and other factors. Don't rashly choose exercises that you are not familiar with or have extremely high difficulty coefficient.

2. Warm up before exercise. Doing some dynamic stretching, jogging and other activities before exercising chest muscles is very important for adjusting mental state and reducing sports injuries, although there is no guarantee that it will not be strained.

Don't forget to organize activities after the exercise. You can do some finishing activities after exercise, among which stretching exercise is a good choice. 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, master the correct action skills. This is very important. Many people have chest muscle strain because of the wrong posture. Therefore, before an exercise, we must master the relevant motor skills to ensure the quality of the exercise.

5. Increase the amount of exercise step by step. When you exercise your chest muscles, you should arrange the amount of exercise according to your actual situation. Don't do high-intensity exercise suddenly, but gradually increase it.

6, with a reasonable diet. Diet may also affect the possibility of sports injuries, and a healthy diet can have a healthy body. In the daily diet, we should develop good eating habits, ensure balanced nutrition, eat more fruits and vegetables, and eat less high-calorie and high-fat foods.

How to recover from chest muscle strain quickly? 2 what should I do about chest muscle strain?

1, rest! Rest! 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.

2. 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.

3, 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.

4, bypass the injury to exercise. The human body has more than 600 muscles. So, even if you have injured 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 for human activities. For example, if you are injured or take over Gaskin's muscles, you will be allowed to do half squat, but you must be careful.

5. Promote local blood circulation. Be sure to 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.

6. Stretch gently. 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.

7. 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.

8. ice compress. Thermal action is usually used for long-term post-injury care, but not for on-site first aid. Heating immediately after injury will cause the wound to swell and further damage the tissue. Generally, within 48 hours after injury, ice compress can reduce swelling.

How to exercise chest muscles

1, oblique pressure on Smith machine

Number and times of groups: 2 groups of warm-up +4 groups of training, and the times of 4 groups are 6, 6, 8 and 8 respectively.

Training preparation: place a stool with an upward inclination of 30 ~ 45 degrees in the center of Smith machine. Lie on it with your feet on the ground. Remember, don't stand on tiptoe or borrow money, it's easy to get hurt. Grab the barbell bar with shoulder width and thumb around, which can increase the safety factor and prevent the barbell from falling off. Remember, when we train, safety comes first. At first, your arm is bent, and the barbell bar should be above your pectoralis major.

Action essentials: slowly lower the barbell to the chest position and stop for a while. However, by stopping, we don't mean letting the barbell touch your body. You have to control the barbell bar yourself, and then push the barbell bar to the position where the arm is straight, that is, when the elbow joint is almost locked. If you do lock your arm, it means that the weight will largely act on your triceps, not on your pectoralis major. Remember the main points and repeat them.

2. Tilt the dumbbell upward and push it.

Number and times of groups: 3 groups, each group 10 ~ 12 times.

Training preparation: lying on a sloping board with an upward inclination of about 20 ~ 30 degrees. The soles of your feet should be completely close to the ground. Hold a pair of dumbbells and put them at shoulder height.

Action essentials: push the dumbbells to the position where they almost touch each other, make a short stay, contract at the highest point, and then slowly descend to the initial position. Pay attention to the control of dumbbells throughout the movement, and don't covet too much weight, which will affect the training effect.

3. Cabin Birds

Number and frequency of groups: 3 groups, each group 12 ~ 15 times.

Training preparation: hold the D-handle, use two low-position tensioners of the big bird machine, and lie on the inclined plate inclined upward about 30 ~ 45 degrees. The soles of your feet should be completely close to the ground, and your head and back should be completely on the inclined plate.

Action essentials: bend your elbow slightly, don't straighten it, gather your hands around the D-shaped handle on your chest in an arc motion, use a rope to drive the weight, make a short stay, contract at the apex, fall slowly, always exert your strength, control the action trajectory, stay at the lowest point when your arms are flush with your shoulders, and then exert your strength at the apex, and so on.