1 How to recover quickly from leg muscle strain?
Step 1: Stop exercising.
After the leg muscle strain occurs, stop exercising immediately to avoid using the leg muscle strength again, so as not to aggravate the strain. Step 2: Judge the injury.
After leg muscle strain, it is necessary to 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 you can't stand after a strain, or the pain is unbearable with a little effort, soft tissue contusion and serious ligament injury may occur. It is recommended to seek medical advice in time. cold compress
If the leg muscles are slightly strained, it is necessary to wash the local area with cold water in time or wrap the ice cubes with towels and put them on the painful parts of the leg muscles for cold compress, which will not only help relieve the severe pain after strain, but also reduce the local blood circulation and prevent the damage from expanding. Step 4: Pressure bandaging
After the leg muscle is pulled, it should be bandaged with pressure, which is more helpful to reduce the 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. Step 5: Raise the wound.
Due to the gravity factor, the wrapped leg should be raised above the heart after the leg muscle strain, so as to reduce the blood flow of the affected limb, thus reducing the local swelling and congestion. Step 6: Hot compress
If the leg muscles have been strained for a period of time, more than 3 days or even 1 week, in the case of chronic muscle strain, the muscles will weaken, the normal blood flow will be too tense and lacking, and the muscles will be prone to lack of oxygen and sugar. 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. Note: Hot compress is generally used after 3 days of muscle strain. ? Step 7: Massage
24 hours after leg 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 leg muscles with rolling balls. Step 8: Paste the plaster.
After leg muscle strain, you can stick a plaster for treating muscle strain to promote blood circulation and reduce swelling. However, it should be noted that it is generally not appropriate to put a plaster on a muscle that has just been strained, so as to avoid more serious swelling and pain after muscle strain. It is best to apply it after 24 hours or 48 hours. Step 9: Stretching
If you want to recover quickly after a leg muscle strain, you can do shallow stretching. Doing some stretching in moderation can keep muscle flexibility and prevent spasm, starting two or three times a day. 15? Hold for 20 seconds, stretch and take a deep breath. Methods: Hold the fixture with one hand to keep the body balanced, and hold the instep of the same side with the other hand, slowly and forcefully stretch to the hip, and hold it for 15 seconds before changing to the other side. Note: Even the mildest stretching should be completed 2-3 days after tension. The stretching action is required to be small and slow, and the time is short. Never overdo it, so as not to cause greater muscle discomfort. Step 10: Rest.
In the life after leg muscle strain, you should try to rest and avoid strenuous activities until you recover to about 80% and stop training. After warm-up, you can do a few light-weight stretching exercises. Step 1 1: Diet adjustment
In the recovery stage of leg muscle strain, you can eat more foods rich in high protein, such as lean meat, eggs, milk, beans, and fresh fruits and vegetables, which will help muscle recovery. How long does it take to recover from leg muscle strain?
It depends on the degree of tension. How long it takes to recover from leg strain depends on the degree of strain, treatment measures and rehabilitation and rest. If the strain is not serious and effective measures are taken, it can generally be recovered within one month, while the recovery time of serious strain is longer, which may range from 3 to 6 months. Three causes of leg muscle strain
Not fully warmed up
If there is not enough warm-up before exercise and the physiological function of muscles can't reach the state needed for exercise, then do it quickly. At this time, because the muscle function is at a low level, it can not meet the needs of high-intensity exercise, and exceeding the normal load will cause leg muscle strain. Frail
Their own physique is weak, their muscle elasticity and ductility are poor, and they are very easy to strain their leg muscles when they are tired or overloaded. Motion force error
In the process of exercise, I didn't master the correct action essentials, my strength posture was incorrect, and my body movements were uncoordinated. In the case of excessive force, it goes beyond the normal muscle activity range, leading to leg muscle bleeding and strain. Excessive exercise
Excessive exercise makes leg muscles tired and overloaded, which weakens muscle strength, reduces body coordination and is prone to strain. environmental factor
Many times, muscle strain is also closely related to the environmental conditions at that time, such as low temperature, high air humidity, excellent sports venues and other factors, which may cause muscle strain. What are the symptoms of leg muscle strain?
After pulling the leg muscle, the wound is painful, swollen, tender or cramped, which is difficult to reach. When the injured muscle actively contracts or passively elongates, the pain is 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. 5 How to avoid leg muscle strain
Choose the exercise that suits you.
Even if you want to practice leg muscles, you should also consider factors such as age, gender, physical fitness, physical physiology, psychological state, sports skill level, and external environment. Don't rashly choose exercises that you are not familiar with or have extremely high difficulty coefficient. Warm up before exercise.
Doing some dynamic stretching, jogging and other activities before exercising leg muscles can't guarantee no strain, but warm-up is very important for the adjustment of mental state and is also helpful for reducing sports injuries. Don't forget to tidy up your activities after 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. Master the correct movement skills
Many people have leg muscle strain, which is caused by incorrect posture. Therefore, before an exercise, we must master the relevant motor skills to ensure the quality of the exercise. Increase the amount of exercise step by step.
When exercising leg muscles, you should arrange the amount of exercise according to your actual situation. Don't do high-intensity exercise suddenly, but increase it gradually. 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.