Injury caused by sharp contraction or overstretching of muscles during exercise. Muscle strain is an injury caused by sharp contraction or excessive stretching of muscles during exercise. This is easy to happen in long legs, pull-ups and sit-ups. After muscle strain, there is a sharp pain at the strain site, and the rope-like lump formed by muscle tension can be felt by hand, with obvious tenderness, local swelling or subcutaneous bleeding, and the activity is obviously limited. Cold treatment should be carried out immediately after muscle strain-rinse the local area with cold water or apply ice with towel, and then bandage the injured area to prevent swelling. While relaxing the muscles of the injured part and raising the injured limb, you can take some drugs to relieve pain and stop bleeding. Take off the bandage after 24 to 48 hours. According to the injury, a plaster for promoting blood circulation and detumescence can be applied externally, and the affected area can be massaged by appropriate hot compress or light manipulation. Those with severe muscle strain, such as muscle abdomen or tendon rupture, should hurry to the hospital for surgical suture. Muscle strain? Muscle strain is a slight injury, partial tear or complete fracture caused by active strong contraction or passive excessive elongation of muscles. This is one of the most common sports injuries. ? (1) Reasons and principles? In exercise, due to improper warm-up activities, the physiological function of a muscle has not yet reached the state needed to adapt to exercise; Insufficient training level, poor muscle elasticity and strength; Fatigue or overload will reduce muscle function, strength and coordination; Technical action errors or inattention during exercise, excessive or rude action; Too low temperature and humidity and poor quality of venues or equipment may cause muscle strain. ? When completing various movements, the muscles actively contract violently, which is beyond the endurance of the muscles themselves; Or sudden passive overstretching beyond its ductility will lead to strain. For example, when lifting weights and bending over to catch barbells, erector spinae was strained by strong contraction; When doing exercises such as front leg pressure and longitudinal crack, sudden overexertion can make the muscles in the back of thigh stretch passively, causing injury; Cross-split practice will make the muscles in the inner thigh stretch too passively, causing strain. During exercise, muscle strain on the back of thigh is the most common, and muscle strain is easy to occur in adductor thigh, dorsal muscle, rectus abdominis, triceps surae and upper arm muscle. ? (2) Signs? Local pain and tenderness; Swelling, muscle tension, stiffness and spasm; Dysfunction. When the injured muscle actively contracts or passively elongates, the pain is aggravated; Muscle contraction resistance test is positive, that is, the pain is aggravated or there is a burst depression. Some wounded people feel like tearing when they are injured, with obvious swelling and severe subcutaneous congestion. Touching a local depression or seeing an abnormal bulge at one end may be a muscle fracture. ? (3) handling? For patients with mild muscle fiber strain and muscle spasm, acupuncture treatment will achieve remarkable results. If the muscle fiber is partially broken, cold compress and pressure dressing should be carried out in the early stage, and the affected limb should be placed in a position to relax the injured muscle to relieve the pain. Start the massage in 48 hours, and the technique should be gentle. 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. ? (4) post-injury training? For some fractures, local training should be stopped for 2 ~ 3 days, healthy limbs and other parts can continue to move, and then functional exercise should be carried out step by step, but repeated injuries should be avoided. 1 week, you can gradually increase muscle strength and flexibility exercises. When stretching, don't increase the pain of the injured part. After about 10 ~ 15 days, the symptoms are basically eliminated, and regular training can be carried out step by step. When training, the injured part must use protective support belt to make full preparations. ? If the muscle tendon is completely broken or torn, you should immediately stop training, rest thoroughly and actively treat it. Post-injury training and special training should be carried out under the guidance of a doctor. ? (5) prevention? Pay attention to strengthening the strength and flexibility exercises of muscles in fragile parts, make full preparations at the same time, and arrange the amount of exercise reasonably to achieve the purpose of prevention. Physical education class sometimes has a muscle strain, but the best way to deal with it is not always clear. Here is a brief introduction to the differences and treatment skills between chronic tendinitis and bursitis (two painful states affecting muscles). Chronic tendinitis and bursitis are two common diseases between muscles and bones. Chronic tendinitis is inflammation of tendon. Tendons are located at the end of muscles and connected with bones. If the tendon is inflamed, it will cause acute or chronic pain with the movement of muscles or joints. Bursitis is inflammation of the cyst. Synovial sac is filled with liquid, surrounding joints or tendons, guiding and lubricating muscles and joints. Bursitis is characterized by severe pain, especially during exercise, and limited joint activity. If chronic tendonitis or bursitis is not serious, there will be no sequelae after recovery. Depending on the severity of the injury, the recovery time is 2 to 6 weeks. Rest or proper joint exercise, restorative stretching exercise, joint rehabilitation exercise and physical therapy are all very effective. These treatments can relieve pain, avoid tissue scarring and restore the original function of the injured part as much as possible. If you are unfortunately injured in sports, please remember that there is an English word RICE that can help you. It actually stands for: R- rest, I- cold compress, C- pressure bandage and E- improvement of the affected limb. Rest can avoid more serious pain. Cold compress the injured area for at least 10 minutes every two hours to relieve the pain and swelling. Wrap and compress the injured part with elastic bandage to reduce swelling. Raise the injured limb to promote blood flow from the injured part. Cold compress or hot compress depends on the cold compress of the injured tissue. Anesthesia of the injured part can relieve the pain. Cold compress can contract blood vessels at the same time, limit the blood supply to the injured part, reduce swelling and muscle spasm. If a part is painful during exercise or swollen after exercise, you can use ice cubes. It is best to use an ice pack every two hours after injury, about 15 minutes. For general discomfort, apply ice packs 2-3 times a day. If you feel too cold, put a towel between the ice pack and your skin. Hot compress is usually used in the later stage of injury, usually after 4 to 5 days. Hot compress can accelerate the blood supply in local areas, bring healing cells to wounds and relieve tense muscles. Steam, hot towel or microwave heating warm bag can be used for treatment, multiple times a day, each time 10- 15 minutes. In order to prevent it from getting too hot, you can cover it between the heat source and the skin with a towel or clothes, but don't sleep on the electric blanket. If there is swelling in the injured part after exercise, it means that it is not suitable for continuing exercise. You need rest and cold compress for 48-72 hours. The amount of exercise should be adjusted according to the severity of the injury. Of course, nip in the bud is the best! Do stretching correctly, warm up before exercise, pay attention to your body's feelings, and stop exercising immediately when you feel pain or discomfort. What is rice? When sports injury occurs, there will be pain, swelling and inflammatory reaction in the injured part. The emergency measures taken to prevent these symptoms from getting worse are called "emergency treatment". Emergency treatment, also known as "Les principle", includes the following four aspects: 1: Rest braking is indispensable for skeletal muscle injury. Braking is mainly to stop the movement immediately, so that the affected part is in a fixed state. Braking after exercise can control swelling and inflammation, and can control bleeding to a minimum. Then fix the treated affected part with plaster, crutches or brackets. Fixation for two or three days after injury can not only prevent the occurrence of diseases, but also help to treat them. If the affected part is moved too early, it will not only cause bleeding and other symptoms, but also further aggravate its functional damage and prolong the recovery time. 2. Cold compress (ice) is the most effective in the first aid. Because cold compress can not only relieve pain and spasm, reduce the active factor of enzyme, but also reduce the gangrene of body tissue, and the swelling produced within 4-6 hours after injury will be controlled to a certain extent. Cold compress can also increase the viscosity of blood, reduce the permeability of capillaries and reduce the blood flow to the affected area. 3. Compression In almost all acute injuries, the method of pressure bandaging is adopted, which can reduce the bleeding and congestion of the affected part, prevent the invading body fluid from infiltrating into the tissue and promote its absorption. There are many methods of pressure dressing. You can put the elastic bandage soaked in water in the freezer, which can play the role of cold compress and pressure at the same time. You can also use towels and mats made of sponge rubber for pressure dressing. For example, when the ankle joint is sprained, you can put a U-shaped sponge rubber pad on the ankle joint and fix it with adhesive tape or elastic bandage. The use of the pressure bandage can prevent and alleviate edema around the ankle joint. Cold compress is intermittent, while pressing can be used continuously all day. 4. Raising is to raise the affected part to a position higher than the heart. Like cold compress and pressure, altitude is also very effective in relieving internal bleeding. It can not only reduce the pressure of blood and body fluids leading to the injured part to promote venous return, but also reduce the swelling and congestion of the affected part accordingly. Rice's order A: Stop moving and stay still. Especially don't let the injured part move. B: master the degree of injury. C: Apply an ice pack to the affected part D: Fix the ice pack with an elastic bandage E: Lift the affected part to a position higher than the heart F: After F:20 minutes, the feeling disappears or the ice pack is taken out G: Apply pressure to the affected part with a sponge rubber pad and an elastic bandage H: Cold compress the affected part with an ice pack every hour or one and a half hours according to the degree of injury until the pain of the affected part is relieved I: Remove the elastic bandage when sleeping J: Lift the affected part to a position higher than the heart when sleeping.