1, rest

Rest can slow down the phenomenon of muscle soreness, slowly promote blood circulation, accelerate the elimination of metabolites, eliminate the supply and repair of nutrients in muscle soreness, and make it return to normal.

Step 2 stretch

Stretching muscles can accelerate muscle relaxation, relieve antagonistic muscles and help the recovery of spastic muscles. Perform static stretching exercises on sore parts, keep stretching for 2 minutes, then rest for 1 minute, and repeat. Doing this stretching exercise several times a day helps to relieve spasms.

Step 3 massage

Massage sore parts, relax muscles, promote muscle blood circulation, help repair injuries and relieve spasms. Of course, self-relaxation therapy can also be carried out, generally focusing on the neck, back and limbs, supplemented by the head and chest and abdomen.

4. Hot compress method

This is the most effective method. Hot compress on sore local muscles can promote blood circulation, improve metabolism and accelerate the relief and recovery of muscle soreness, especially with slight stretching or massage, which will accelerate the elimination of delayed muscle soreness.

5. take vitamins c and e orally.

It can promote the synthesis of collagen in connective tissue, accelerate the repair of damaged tissue and relieve soreness. Vitamin C is not only the main component of lubricating fluid connecting tissues, but also can protect cells from being damaged and prevent aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

Extended data:

Muscle pain and tenderness of calf and fibula are the characteristic manifestations of venous thrombosis, which is an acute non-suppurative venous inflammation accompanied by secondary intravascular thrombosis.

The lesions mainly involve superficial veins of limbs or deep veins of lower limbs. Its clinical features are local swelling and pain of the affected limb, palpable tender cord under the skin, or venous reflux obstruction with superficial varicose veins at the distal end of the lesion. Occasionally, pulmonary embolism may be caused by thrombus shedding.

Mitigation method

After venous thrombosis, if it is confined to the calf vein, the thrombus can be gradually organized and the blood flow can be reopened. Most of them do not leave symptoms, and a few of them spread upward to femoral vein or iliofemoral vein. Therefore, the process is often gradual, it is difficult to diagnose in time, and eventually it develops into chronic venous insufficiency of lower limbs, and limb swelling is not easy to subside.

Because the deep venous valve is damaged in the process of thrombosis and inflammation, even if the blood flow is reopened, the hydrostatic pressure generated by gravity will cause the accumulation of cellulose in the tissue, the hardening of fatty connective tissue, the change of skin stasis dermatitis, and even venous stasis ulcer, resulting in a certain degree of limb disease and disuse.

Deep venous thrombosis of lower limbs is easy to fall off in the early stage. If the embolus is large and embolized in the left and right pulmonary trunk, it can cause massive pulmonary embolism, which is often one of the causes of sudden death. Therefore, it is very important to prevent venous thrombosis of lower limbs.

Especially for the elderly, obese and patients with thrombophlebitis in the past, attention should be paid to strengthening prevention. Encourage fracture, trauma and postoperative patients to actively move their limbs and do deep breathing exercises to promote venous return. Get up as early as possible. During pelvic and lower limb surgery, the operation should be gentle to avoid damaging blood vessels, and elastic socks should be worn after operation to promote venous return of lower limbs.

For patients undergoing surgery, heparin or dextran can be used to reduce platelet activity to counter the hypercoagulability that may occur after surgery. Non-surgical treatment is the main treatment for deep vein thrombosis. In the acute stage, bed rest is needed to raise the affected limb, which can relieve the pain and promote the local inflammation to subside. In order to prevent the spread of thrombus, heparin and coumarin drugs are used for anticoagulant therapy. In order to prevent venous dysfunction caused by thrombosis, thrombolytic therapy should be started at the early stage of the disease. Commonly used drugs are streptokinase and urokinase.

In order to prevent pulmonary embolism, venous thrombosis can be removed within 48 hours after iliac vein thrombosis. For patients with a slightly longer course of disease, difficult removal of thrombus and risk of pulmonary embolism, a filtering device can be placed inside or outside the inferior vena cava to prevent pulmonary embolism.

Baidu Encyclopedia: Pain and tenderness of calf and fibula muscles.