If you want to know how to deal with a muscle strain, you must first understand what a muscle strain is. Muscle strain refers to some injuries caused by severe contraction or excessive traction during exercise, mainly when practicing sit-ups and pull-ups. After strain, the whole body aches, and you can touch the cord-like lump formed by muscle tension with your hands, and there is swelling or subcutaneous bleeding locally, which will lead to many activities being limited and bring a burden to people's lives. This paper analyzes how to exercise for muscle strain. Let's study together.

What should I do if my muscle is pulled?

1, ice compress: After a muscle strain, ice compress can be used to slow down the blood flow speed of the injured part, which can well relieve the swelling and inflammation of the muscle. Ice packs can be made of ice cubes or ice packs, or you can put the packaged food in the refrigerator and then pack it cold. In general, the best effect is to ice within 24-48 hours after muscle strain, 20 minutes each time, and ice in turn after at least 10 minutes next time, and ice for about 20 minutes every hour.

2, muscle rest: it is recommended to avoid strenuous exercise within 48-72 hours after muscle strain, let the injured muscles rest more and avoid secondary muscle strain.

How to exercise after muscle strain?

1, stretching: stretching is an action that needs to be done before and after each exercise. If muscles feel sore, they need to be stretched, which can improve blood circulation and reduce the accumulation of lactic acid, thus reducing the feeling of muscle pain after strain. Stretching muscles and eating stretching posture for free will help to increase blood flow of muscles, thus improving circulation and flexibility. The stretching posture should be kept at about 10 second, first light and then heavy, so that repeated stretching can achieve good results.

2. Swimming: Many people think that they need to have a rest after a muscle strain. In fact, you can go swimming, because swimming is also a kind of massage, which can stretch the sore muscles during swimming, and at the same time, it can better avoid further harm to the body, help promote blood training, and will not aggravate muscle soreness and inflammation. It's just not recommended to swim too hard, and a light swim of about 20 minutes is enough.

The above is the analysis of exercise and nursing methods after muscle strain. From this article, we can see that muscle strain is not an inability to exercise, and light exercise is also helpful to muscle recovery. In addition, it is suggested to give muscles enough rest time during fitness, otherwise it may cause muscle strain.