therapeutic method
In order to put an end to bad activities, we must give up activities that cause pain.
Using pineapple enzyme to recover pain pineapple enzyme is an enzyme found in pineapple and papaya, which is very helpful to relieve inflammation. You can buy it at the health food store.
Stay calm. In the first few days of pain, ice is the best treatment. Rub ice cubes on the painful part 15 minutes twice a day.
Change the hot compress after three days of hot compress.
Massage can increase the blood flow in the painful part. You'd better ask a physiotherapist or masseur to massage you.
To adapt to sports training, stationary bicycle is a good exercise, 2~3 times a day, starting from 5~ 10 minutes and increasing to 20 minutes each time. Running in the swimming pool is also a good exercise. The buoyancy of water reduces the impact of running.
Use a bracket
It will help to use special corrective shoes.
Stand up slowly and run slowly. Take your time when you get back to your original exercise habits.
Establish a good defense to train calf muscles and establish a good defense.
Stand up straight with your feet, supported by a table or chair. Stand on tiptoe for five seconds. Lower your heels and repeat on your toes 10 times. Slowly increase to 30 times. Do it 2~3 times a day.
Stand facing the wall, lean forward with your hands on the wall, with one foot in front and one foot behind. Keep your back straight and your feet flat on the floor. At this time, the calf muscles of your hind feet will feel slightly nervous. Hold the posture for 20 seconds to 3 minutes, and then change the other foot. Do it twice a day.
When should I see a doctor?
The pain lasted for more than two weeks.
Feet can't support body weight.
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Cause: When the muscle actively contracts or stretches beyond its capacity, it will lead to muscle strain. Insufficient training and poor quality (poor muscle elasticity, poor extensibility and weak muscle strength) are the internal factors of injury. Inadequate warm-up exercise, improper use of violence to strain muscles, fatigue or overload, defective technical movements, low temperature and poor venues are common causes of injuries.
How to pull muscles There are two types of strain:
Active strain and passive strain
The former is mainly the intense contraction of muscles, which makes the contraction force of muscles exceed their own endurance. It often happens in the process of muscle shortening, which is related to insufficient muscle strength.
The latter is caused by the fact that the muscle is stretched violently under a certain tension, stiffness or traction, which exceeds the stretching degree of the muscle itself. In the process of muscle elongation, it is often related to the poor elasticity and tensile properties of muscles. Muscle strain is light, only a few muscle fibers are torn or muscle membranes are broken, but in severe cases, most or all muscles can be broken.
After symptomatic injury, the injured muscle feels local pain, tenderness and swelling, and the function of the injured hand/foot is hindered to some extent. Local examination can find that muscles are tight or stiff. The pain is more obvious when the injured person performs muscle contraction or passive stretching. When a muscle breaks, the athlete feels or hears the sound of breaking, and the broken part may be sunken or one end may be abnormally swollen.
The treatment method is dressing, local pressure dressing, local braking and raising the affected limb. Mild patients can start physical therapy or massage after 24 hours, and those with mostly or completely broken muscles should go to the hospital for suture in time.
You should consult a doctor or physiotherapist about the amount of exercise or contraindications during the recovery period. In the post-injury rehabilitation period, rehabilitation training and post-injury exercise can be arranged reasonably according to the different degrees and symptoms of the injury. Simple muscle injury only needs to stop training for 2 or 3 days, but limb movement does not have to stop completely. You can do some static muscle contraction exercises, and gradually increase the amount and intensity of exercise after the symptoms are relieved, but you should avoid doing harmful actions. After 3 ~ 5 days, you can do stretching exercise without pain or increasing pain, and the main form of exercise is persistent stretching exercise. Generally speaking, 10 days later can be put into formal training. Leggings or elastic bandages should be worn during training. If some muscle fibers are torn, stop training immediately, and it is best to stay in bed for 2 or 3 days when the muscles are relatively relaxed. After the fourth day, you should do stretching exercises within the painless range and do light strength exercises under certain braking conditions. It takes about 3 to 4 weeks to enter the normal special training.
Patients with surgically stitched muscle tears can only do stretching exercises after recovery. During the postoperative fixation, they can do some static contraction exercises without load. After removing stitches or fixing, you should actively do muscle stretching exercises to improve muscle strength training. Generally, it takes two months to enter normal training.
Prevention 1. We should strengthen muscle strength and stretching exercises to improve the ability of muscle to resist injury. We should not blindly train a certain muscle, which will lead to the imbalance of strength of extension and flexion muscles or a group of antagonistic muscles.
2. When doing stretching exercises, you should do it step by step, and don't rush it. Make full preparations before exercise, and pay attention to climate change and venue conditions.
3. Observe the muscle reaction by yourself. When athletes have a premonition of muscle strain, if they feel stiff, sore, rubbing and "afraid of strain", don't force training or competition.
4. To improve the technical level of athletes and correct and improve some technical shortcomings or mistakes.