Treatment of shoulder pain after exercise
1, exercise requires muscle stretching, and shoulder muscles don't often do this action. It is likely that the sudden increase in exercise leads to excessive muscle stretching and excessive muscle damage. It is recommended to apply safflower every night, and then apply it with a hot towel for 10 minute. Note that it is best not to overstretch when this feeling lasts, otherwise it will cause lasting damage, and you must fully exercise before the next activity.
2, a lot of exercise leads to too much lactic acid in the body, which is an inevitable phenomenon after exercise. It is recommended to eat bananas or drink tea water, which is good for neutralizing the acid-base balance in the body.
3. It is suggested that the affected area can be externally applied with analgesic plaster, oral anti-inflammatory and analgesic drugs when necessary, and topical drugs such as antispasmodic and analgesic tincture.
4, you can do some physical therapy, such as massage, acupuncture and other auxiliary treatments.
5. Do muscle stretching before and after fitness, mainly static stretching.
6, must be the principle of step by step, whether it is weight or training intensity, for beginners, there is no weight-bearing exercise, or muscle pain, not to mention weight, no matter how much weight you can lift, you should start from zero intensity and slowly add.
7. Supplement protein and carbohydrates for muscle repair after exercise.
8. In case of muscle strain during fitness, cold compress and hot compress can be used to relieve the pain. Cold compress 1 ~ 2 days can relieve the pain, and hot compress 1 ~ 2 days can completely eliminate the pain. During this period, you can do some simple activities, such as walking and stretching.
9. Exercise your head and neck regularly. For about an hour, everyone turned left and right. Don't fix it in one place.
10, massage Fengchi point, probably where the neck and hair are connected. It's the sourest place for everyone to massage. Sticking to 1 minute every day will be very effective.
1 1. Hot compress on the shoulders for a period of time every day to soften the muscles of the shoulder and neck can relieve the pain of the shoulder and neck to some extent.
12. Keep your body upright with your feet shoulder width apart. Spread your arms to your sides first, and then swing your arms back and forth around your head, such as waving. In addition, it can increase the difficulty: hold the ball with your left hand, lift your right knee so that your thigh is parallel to the ground, and keep this posture to throw the ball from your left hand to your right hand, and throw the arc to the height of your head. Then throw the ball from the right hand to the left hand and repeat 15 times. Then put down your right knee and raise your left knee, and then throw the ball with both hands. Repeat 3 groups, the effect is better.
13, pay attention to bow your head at ordinary times, work for an hour or two and have a rest at least once. When resting, lean your head back or lie flat to rest your cervical spine. Patients with cervical spondylosis should be careful not to suddenly turn their heads back and forth, let alone rotate the cervical spine, tilt the neck and massage.
Measures to treat shoulder pain
1, acupoint stimulation pressing method
① Jianjing point
When treating shoulder pain, acupoint therapy is the most effective, and Jianjing point is the most effective. Jianjing point is located in the center of the connecting line between the neck root and the shoulder. You can hold your armpit and put your fingers together on the other shoulder. At this point, the place where the middle finger meets is Jianjing point. When you press the acupoints on your shoulders well, you will feel very comfortable tenderness (pain when pressing), which is easy to find.
Jianjing point is a representative point for treating shoulder pain and muscle entanglement. The stiffer the shoulder muscles, the stronger the pain. Press the point of kneading the shoulder well to take the seat, and press the point of kneading the shoulder well with the middle finger of the left hand 1 2 minutes to change hands. Press the Quchi, take the seat, press the Quchi point on the right arm with the fingertip of the left thumb for 1-2 minutes, and change hands. Press the kneading valley, sit down, press the kneading point of the right hand with the fingertip of the left hand 1-2 minutes and then change hands. Press the point of Shoulder Well with your finger, the blood circulation of the shoulder will be better, and the hard shoulder will gradually relax.
② Tianzong point, Fengchi point and Tianzhu point.
When shoulder pain spreads to the back, acupressure at Tianzong point can be effective. Tianzong acupoint is located in the center of scapula. On the back of the shoulder, there are triangular bones on both sides, that is, shoulder blades.
If you touch the center of the scapula, you should feel the depression formed by the thinning of the bone. If you press it, if there is a tingling sensation, it is Tianzong point. In order to improve the effect, you can also stimulate other Fengchi points and Tianzhu points.
③ Zhongfu point
Important acupoints for eliminating shoulder pain are mainly used to treat shoulder pain caused by upper body front bow or long-term walking in high heels. Its position is about two fingers wide from the end of the clavicle. Pressing method: gently hold your shoulders with your hands and gently press Zhongfu point with your thumb.
2. Simple exercise relaxation method
1. Put your hands on your head.
Stand with your feet shoulder width apart, and hold the back of your head tightly with your hands. Elbows apart, parallel to the body. Fold your elbows, like holding your head, and cycle.
② One-handed shoulder pressing method
Take the right shoulder as an example. Feet like lunges, right foot in front, feet off the table. Straighten your left foot at the back. Put your right hand on the table, press your left palm on your right shoulder, and swing your body downward and backward.
③ Chest enlargement and shoulder separation method.
Stand with your feet shoulder width apart, hands on your chest, elbows and shoulders straight, hands on them, palms down. Open your mind, spread your shoulders and breathe in. Exhale when you reply.
④ Head pressing palm method
Before going to bed at night and getting up in the morning, sleep on your back, straighten your legs, put your palms under your head, palms up and palms down, and press your head tightly in the center of your palms (which side hurts) for 20 minutes at a time. In the first few days, you can't bend your arms too much, and it's hard to put your palms in place. You can use the method of lying on your side and pressing your palm first.
⑤ Holding arms.
Sit down, hold your right arm with your left hand, from shoulder to wrist, and then from wrist to shoulder, hold it 5- 10 times repeatedly, and change hands.
Food suitable for eating after exercise
1 dark chocolate
Due to high-intensity or long-term endurance training, the body will produce free radicals, which is not conducive to the operation of the body. In order to effectively eliminate harmful free radicals in the body, it is not important to take antioxidants properly except for proper rest. Dark chocolate is rich in antioxidants.
Choose chocolate with a high proportion of cocoa powder. A higher proportion means more antioxidants.
Avoid choosing Dutch craft chocolate, because alkali treatment will make the taste of chocolate smoother, but it will destroy the ingredients of chocolate. It most often appears on ice cream, hot cocoa and baked goods.
Avoid chocolate with extra fat. High quality chocolate is made of cocoa butter. If the ingredients in chocolate are vegetable oil or hydrogenated oil, please don't choose this chocolate, because it has few antioxidants.
2. Water
On the day of running exercise, pay attention to the color of urine all day to ensure that you drink enough water. If the body is full of water, the color of urine should be light yellow. If you run for less than an hour, drink ordinary water. If the running time is between one and four hours, it is best to choose sports drinks.
Step 3: beans
Within 30 minutes after running, you need to eat healthy starch and protein food (the content should be around 10g). You can choose low-fat chocolate milk, or a glass of semi-jelly and a glass of skim milk.
Sugar-free soybean milk/black soybean milk: It's best to make it yourself at home, just use a high-powered conditioning machine.
Tofu: Boil it in water at most, don't fry it or fry it!
Edamame: There are pods on the market, which are greasy and not delicious. It is recommended to buy a bag of edamame kernels to go home, boil them in water and dip them in wind sauce.
4.seafood
Sliced turtle and shark meat: In fact, there are many kinds of low-fat fish, and these two kinds are the easiest and most convenient to make.
Cuttlefish, shrimp, sea cucumber and jellyfish skin: simply scalding, mustard soy sauce is delicious.
Clams, midges, snails: Almost all these little guys with shells are high in nutrition and low in calories.
5. Meat and eggs
Chicken breast/chicken fillet: After roasting or boiling, sprinkle with pepper and salt.
Boiled egg: If you are too lazy to cook, buy a tea egg at a convenience store!
Things you can't do after exercise
1, rest immediately
During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly.
At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop, and a large amount of blood that originally flowed into muscles cannot flow back to the heart through muscle contraction, resulting in a drop in blood pressure and temporary ischemia of the brain, causing palpitation, shortness of breath, dizziness, pallor, and even shock and fainting.
Step 2 sit down and have a rest
Crouching for rest is a common practice and should not be done immediately after exercise. Feeling very tired after exercise, many people squat or sit, thinking that this can save energy and rest. In fact, this is a wrong approach. If you squat down and rest immediately after fitness exercise, it will hinder the blood circulation of lower limbs, affect the blood circulation and deepen the fatigue of the body. In severe cases, gravity shock will occur.
Therefore, after each exercise, you should adjust your breathing rhythm and do some low-calorie activities, such as walking slowly, doing some relaxation exercises, or simply taking a deep breath to promote the blood of your limbs to return to your heart, so that you can get a return? Oxygen debt? , speed up physical recovery and eliminate fatigue. When you are really exhausted, you can also let your other half go with you.
3. Drink to quench your thirst
When thirsty after strenuous exercise, some people binge drink cold boiled water or other drinks, which will increase the gastrointestinal burden and dilute the gastric juice. This not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food.
Drinking water too fast will also increase the blood volume too fast, suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even cause heart failure, chest tightness and abdominal distension.
Step 4 take a shower right away
After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if the cold water bath is suddenly stimulated, the blood vessels will contract immediately, the blood circulation resistance will increase, and the body's resistance will decrease, and people will easily get sick.
If you take a hot bath, the blood flow to the skin will continue to increase, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, dizziness in the light, collapse and shock in the heavy, and other chronic diseases will be easily induced.
5. Drink to relieve fatigue
After strenuous exercise, people's physical function will be at a higher level. Drinking alcohol at this time will make the body absorb alcohol faster and enter the blood, which will do more harm to organs such as liver and stomach than usual. This will cause fatty liver, cirrhosis, gastritis, gastric ulcer, dementia and other diseases for a long time. Drinking beer after exercise is not good, it will increase uric acid in the blood, which will greatly stimulate the joints and cause inflammation.
Step 6 eat a lot of sugar
Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on.
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