1, can you still exercise with a muscle strain?
Stop exercising after a muscle strain. If you exercise again after a muscle strain, the injured muscle tissue will be in a state of tension and fatigue again, which will easily aggravate the muscle strain and make the discomfort such as pain more intense, which is not conducive to the recovery of the injured muscle.
2. How long does it take to exercise after a muscle strain?
If it is mild muscle strain, you can rest for 2~3 days and then do light exercise. If you have a serious muscle strain, it may take 1~2 weeks to do light exercise. If you want to eliminate the discomfort of muscle strain and do normal exercise, it takes about 10 days for mild strain and 1 month for severe strain.
3. How to exercise after muscle strain?
Exercise after muscle strain is also very particular. In order to make the strained muscles recover better, it is generally not recommended to exercise just after three days of strain. At this time, let the muscles get a full rest. Then, after 3 days of muscle recovery, first of all, you should do a simple shallow stretching exercise, slightly stretching the strained muscles, and each stretching time should not exceed 10 second, which can be repeated several times a day. Generally, the normal intensity of exercise needs to wait 15~30 days, so it is appropriate for muscles to fully recover without discomfort.
4. How to deal with muscle strain?
If muscle strain occurs during exercise, proper treatment can reduce the discomfort caused by muscle strain.
1. When sports strain occurs, you should immediately stop exercising and rest in place.
2. Muscle strain after exercise should be immediately washed with cold water or locally compressed with ice packs to relieve pain and reduce the spread of injured parts.
3. Mild muscle strain can generally accelerate recovery by massage and hot compress on the injured part after 2 days.
4. Severe muscle strain should be bandaged with local pressure at the strain site, and those who have completely broken muscle tendons may need surgery.
5. How to prevent muscle strain?
1. Warm up, warm up, and then warm up.
Say the important things three times and warm up before exercise! Warm up! Warm up again! If you don't exercise for a long time, your muscles will be lazy. By relaxing muscles, stretching exercises and light activities, you can "remind" your muscles that you will do a lot of exercise soon. If you don't do warm-up exercise, you will only get hurt if you suddenly do high-intensity exercise when your muscles are stiff.
Generally speaking, it takes 10~20 minutes to warm up. If the time is too short, the muscles are not ready, and the time is too long, you will miss the opportunity of physical excitement. After warming up, stop for a few minutes before you start exercising.
Give yourself a good suit.
Although sports is not a big scene, you should wear good clothes. This dress is not to look good, but to protect yourself from harm. First of all, clothes can be loose or tight, but the elasticity of clothes is better and the material should be breathable. Shoes should fit and be comfortable. Other equipment depends on sports. For example, riding a bike on weekends, that helmet and knee pads are definitely necessary; If you play basketball, you'd better wear wrist pads and knee pads.
3. Recognize your limits
Know your limits, know what you can and can't do. Some people are born with poor muscles, insufficient elasticity and toughness of ligaments, so they should choose sports suitable for their physical condition. For sports that you can't "do", you must stop, just do your own limit, and don't challenge the difficulty.
4. Exercise is skillful
It is not enough to rely on "developed limbs" in sports, but also to pay attention to the mind and skills. When doing sports, especially some stretching or high-intensity sports, pay attention to posture and amount of exercise. Yoga, for example, pays great attention to the accuracy of movements. If the action is not correct, it may be pulled in the wrong place, causing muscle strain. For some high-intensity sports, if you want to challenge instead of "competent", you should appropriately reduce the amount of exercise and the difficulty of exercise, step by step.
5. Feel your body all the time.
Muscle strain has its signal. Feel your body at any time during exercise. If you feel swelling and tenderness and find the visible blue area of subcutaneous bleeding, you should know that you may have pulled a muscle. At this point, stop exercising immediately, then rest, judge your own injury and find a solution. If it is really a muscle strain, you can use ice to compress the wound. After the pain disappears or after 20 minutes, you can take off the ice pack. Once the pain continues to worsen, seek medical attention in time.
Step 6 relax after exercise
After a lot of exercise, muscles are in a state of tension or fatigue. You must relax your muscles after doing exercise. On the one hand, this can avoid muscle twitching and soreness; On the other hand, it can make the muscles feel more linear and show the weight loss effect.