How to do yoga muscle strain?
1, what about yoga muscle strain?
1. 1, ice immediately.
The most convenient way is to take a plastic bag and put ice cubes in it for about 20 minutes, which may sting locally when cold compress.
1.2, pressure dressing
After ice compress, properly bandage the injured part to prevent swelling. At this time, it is best to bind and fix the muscles in a stretched state to prevent muscle contraction, which is the most critical step to prevent the injured muscles from being injured repeatedly.
1.3, Massage Therapy
People with mild muscle strain can start massage after 48 hours, and the technique should be gentle. Acupuncture can also treat muscle strain.
1.4, hemostatic drug therapy
In severe cases, the injured limb should be raised and some analgesic and hemostatic drugs can be taken at the same time. After 24 to 48 hours, remove the bandage. According to the injury, Huoxue Xiao Zhong Wulakun ointment can be applied externally, and the affected area can be massaged in a lighter way.
1.5, surgical treatment
For those suspected of complete rupture of muscle and tendon, the affected limb should be bound and fixed by local pressure, and immediately sent to the hospital for diagnosis and surgery if necessary.
2. The main symptoms of ligament strain
2. 1, ligament rupture
Generally speaking, it is because of the action beyond the range of joint activity that the related ligaments are passively pulled, resulting in tearing or complete fracture. Ligament rupture is often accompanied by sprain and fracture.
2.2, ligament sprain
Ligament sprain refers to the injury of soft tissues (such as muscles, tendons, ligaments, blood vessels, etc.). ) There is no fracture, dislocation, flesh injury, etc. in the joints or body parts of limbs. The main clinical manifestations are pain, swelling and limited joint activity in the injured part, mostly in the waist, ankle, knee, shoulder, wrist, elbow and hip.
2.3, ligament contusion
Generally, it is because in the activity, the action beyond the range of joint activity is made, and the ligament injury is not serious, and redness will occur.
After ligament injury, there are usually small blood vessel rupture and bleeding, local pain and swelling, tissue bleeding, hematoma, joint swelling, mobility disorder and tenderness. The traction ligament was found to be obviously painful during physical examination. If it breaks completely, the stability of the joint will be reduced.
3. How long does it take to practice yoga for ligament strain?
3. 1, recovery time
If it is a mild ligament strain, there is no dislocation or fracture, but it is a little red and swollen. 1-2 weeks can recover. If the tear is serious, it will take at least 1 month to fully recover, and if it is serious, it may take more than 3 months. How long does it take for the ligament to break completely? Complete ligament rupture requires surgery, and the recovery time is more than 3 months. It is usually recommended not to do heavy physical labor within half a year to avoid jumping and other actions that may damage ligaments.
3.2, pay attention to rest
After ligament injury, there are usually small blood vessel rupture and bleeding, local pain and swelling, tissue bleeding, hematoma, joint swelling, mobility disorder and tenderness. The traction ligament was found to be obviously painful during physical examination. If it breaks completely, the stability of the joint will be reduced. Therefore, you should exercise moderately at ordinary times and prepare for the warm-up before exercise. Relax your joints, but also pay attention to your movements. Don't push too hard.
3.3, nutritional supplements
Muscle and joint strain and sprain can generally heal themselves, but the affected part has severe pain or swelling, so you should seek medical advice in time. And supplemented by corresponding nutritional therapy to promote the recovery of patients.
Who is not suitable for practicing yoga?
1, people with lumbar disc herniation
People with lumbar disc herniation do not advocate bending back and forth, but there are many people who need to bend over in yoga. These actions will aggravate lumbar disc herniation.
2. Patients with heart disease should not do weight-bearing exercise.
Patients with heart disease are not suitable for heavy load exercise. Although the movement of yoga is slow and gentle, it may lead to abnormal diseases, considering that yoga needs the cooperation of breath holding and so on.
3. Patients with hypertension and diabetes should not make excessive posture changes.
Patients with early hypertension and diabetes can do yoga, but serious posture changes during yoga may lead to complications due to congestion. For example, patients with hypertension can't do yoga with their heads below their hearts.
4, rheumatism patients should not do yoga.
People suffering from rheumatism, rheumatoid arthritis, etc. If you go to lacing without treatment, it is not only easy to get inflamed, but also easier to tear.
5, osteoporosis patients should not be.
Especially women with severe osteoporosis. Due to the decrease of bone hardness and the increase of brittleness, when practicing yoga, a little carelessness may cause compression fracture or vertebral body rupture.
How to avoid strain when practicing yoga
Find a suitable yoga teacher.
In fact, for beginners, the better way is to choose private education, and you can give yoga practice methods according to your physical condition to help you master and understand your body from the beginning and practice better.
2. Don't practice too hard.
If you have scheduled two hours of fitness every day, it is not enough to finish it, plus more than half an hour of Pilates and an hour of running. , you will practice too hard, causing aches and pains all over your body, and even strain from excessive practice.
3. Protect the vulnerable parts and choose the correct protective gear.
We need to protect fragile parts, such as neck, waist, hamstring and knees. And some common joint parts that are easy to be injured.
Choosing professional equipment and clothing can make you get twice the result with half the effort.