Muscle stiffness after exercise
When people do strenuous exercise, the decomposition of muscle glycogen is accelerated and the oxygen consumption is increased, so that the muscle is temporarily in a relatively hypoxic state. At this time, muscle glycogen can be converted into lactic acid through pyruvate and accumulated in muscle. Local muscle aches. The accumulation of lactic acid in muscle will stimulate the chemical receptors in muscle to get excited, which will spread to the cerebral cortex and make people feel sore. At the same time, due to the accumulation of lactic acid and other substances, the osmotic pressure in muscle increases, which urges muscle tissue to absorb more water, resulting in local swelling and acid swelling.
Treatment:
1, the exercise schedule should be reasonable. After a period of exercise, the symptoms of muscle soreness were alleviated. And be single-minded.
2, local warm rubbing medicine. Washing with warm water after exercise can relieve muscle soreness. Topical oil, ointment or liniment can also relieve pain. People who have the conditions don't take a hot bath every night, and soak their feet with warm water before going to bed, which helps to relieve muscle soreness.
3. Stretching muscles can relieve soreness. Stretching muscles can accelerate the relaxation of muscles, relieve antagonistic muscles and help the recovery of tense muscles. This kind of muscle stretching exercise also lays a foundation for preventing strain during exercise.
4. Prepare activities and organize activities. Adequate warm-up activities and reasonable finishing exercises are helpful to prevent or relieve muscle soreness.
Sub-health physical pain
Physical pain is a kind of physical discomfort and emotional experience, which is manifested as pain and discomfort in the whole body or a certain part of the body, which can not be relieved for more than 2 weeks and may be accompanied by fatigue. This disease is a symptom that often manifests as sub-health, but it does not include general or local pain caused by related diseases (such as cervical hyperosteogeny, peptic ulcer, urinary calculi, cardiovascular diseases, pelvic adnexal inflammation, trauma, sinusitis, etc.). ). The main TCM pathogenesis of body pain is deficiency of liver and kidney, or dampness, cold, phlegm and blood stasis.
Regulation principle
The principle of conditioning is to remove the factors that cause physical pain and self-regulate. In order to relieve physical pain, we should also pay attention to the specific factors of the intervention object and treat it according to syndrome differentiation.
Conditioning method
1, cultivate good living habits.
(1) Work and rest on time, avoid sleeping in, and don't lie down and watch TV.
(2) Adhere to scientific exercise, the amount of exercise should not be too large, and the exercise methods vary from place to place.
(3) Maintain normal sitting posture, standing posture, walking posture and regular activities for a long time, and try to avoid wearing high heels for a long time.
(4) combine work and rest. Avoid overwork.
2. When carrying heavy objects, pay attention to keep the balance between the left and right sides of the body and try to avoid sudden exertion.
3. Keep the living and working environment dry, with sufficient light, good ventilation and appropriate temperature, so as to avoid a certain part of the body being blown cold for a long time.
4. Adjust your mood. Take the stress in life as "a part of life and something to do" in order to turn the "pressure" burden into motivation; Do not require all perfection; Establish independence and reduce dependence.
5, hyperthermia. Shower, invasion bath, hot spring bath, steam bath, Chinese medicine fumigation, Chinese medicine application, etc. are helpful to decompress and relax, and help to relieve physical pain.
6. The height and hardness of the pillow should be appropriate when sleeping. In principle, sleeping on a pillow won't twist your neck. Advocate the use of "healthy pillows".
7. You can choose some dietotherapy experience.
Braised trotters with Rhizoma Drynariae
Raw materials: Rhizoma Drynariae, Radix Cyathulae 20g each, Semen Cuscutae 30g, Radix Dipsaci15g, and 2 trotters.
Methods: Rhizoma Drynariae, Radix Cyathulae, Semen Cuscutae and Radix Dipsaci were wrapped in gauze, put into a pot with trotters, added with appropriate amount of water and yellow wine, stewed for 2 hours, ate trotters and drank soup.
Efficacy: Warming and tonifying kidney yang. It is suitable for patients with low back pain caused by kidney-yang deficiency.
(2) Stewed pig kidney with Rhizoma Curculiginis
Ingredients: Rhizoma Curculiginis 15g, walnut kernel 50g, fennel 20g, pig kidney 1, onion, ginger, salt and wine.
Methods: Curculigo and fennel were wrapped in gauze and put into casserole with walnut kernel and pig kidney. Add the right amount of water, add the right amount of onion, ginger, salt and wine, simmer, eat pig kidney and drink soup.
Efficacy: Warming and tonifying kidney yang. It is suitable for patients with low back pain caused by kidney-yang deficiency.
(3) Stewed pig's tail on donkey's back
Ingredients: Rhizoma Cibotii 15g, Herba Cistanches 30g, 2 fresh pig tails (washed after hair removal), and proper amount of salt.
Production method; Wrap Cistanche deserticola and Cibotii in gauze, put them in a casserole with pig's tail, and add appropriate amount of water. Stew the pig's tail with slow fire until it is cooked, add some salt to taste, and serve it with soup.
Efficacy: Warming and tonifying kidney yang. It is suitable for patients with low back pain caused by kidney-yang deficiency.
(4) Braised crucian carp with black beans
Raw materials: black beans 100g, Eucommia ulmoides 15g, L crucian carp (about 300g), salt and ginger.
Method: First, add proper amount of water to black beans and Eucommia ulmoides Oliv. Stew until the black beans are cooked and take out Eucommia ulmoides Oliv. Then add the crucian carp to stew, season with salt and ginger, and serve.
Efficacy: Warming and tonifying kidney yang. It is suitable for patients with low back pain caused by kidney-yang deficiency.
(5) Ligustrum lucidum porridge
Raw materials: 20g of Ligustrum lucidum, 50g of Lycium barbarum, 50g of Chinese yam (mashed) and 0/00g of rice.
Methods: Ligustrum lucidum and Lycium barbarum were boiled in water for 65438 0 hours, and filtered to get juice. Then add yam and rice to cook porridge instead of breakfast.
Efficacy: Nourish kidney yin. It is suitable for patients with low back pain caused by kidney yin deficiency.
(6) Black Sesame Lamb Porridge
Ingredients: 30g of black sesame, 50g of medlar, 200g of sheep kidney 1 pair and rice.
Methods: Take 200g of black sesame, Lycium barbarum, sheep kidney (washed, peeled and chopped) and rice. Add a proper amount of water, stew with slow fire to make porridge, and eat.
Efficacy: Nourish kidney yin. It is suitable for patients with low back pain caused by kidney yin deficiency.
8. TCM syndrome differentiation and adjustment. Physical pain (mostly low back pain) can be divided into the following types according to TCM syndrome differentiation and treatment:
(1) Syndrome of yin deficiency of liver and kidney combined with heat
Symptoms: lumbago and leg pain, severe colic, electric numbness, burning pain or burning pain, bitter taste, dry tongue, yellow urine, red tongue, yellow or greasy fur.
Treatment: nourishing yin and clearing heat, dredging collaterals and relieving pain.
Prescription: Baizhi Huangtang (Radix Rehmanniae 20g, Rhizoma Anemarrhenae 15g). 20g of cortex Phellodendri, 30g of tortoise plastron, 5g of radix Cyathulae10g, 3g of pangolin10g, 3g of scorpion, 0g of rhubarb12g, and 30g of gypsum).
(2) Yin deficiency of liver and kidney with phlegm-dampness syndrome
Symptoms: sudden pain or numbness in the waist and legs, or local swelling, or muscle relaxation, heavy body and tired limbs, fat body, pale face, white or thick fur.
Treatment: eliminating dampness and resolving phlegm, dredging collaterals and relieving pain.
Prescription: Jiawei Sanmiao Powder (Rhizoma Atractylodis 10g, Cortex Phellodendri 15g. 30g of raw Coicis Semen, 0g of Radix Cyathulae15g, 0g of silkworm excrement10g, 0g of Fructus Chaenomelis15g, 0g of Rhizoma Cyperi15g, 0g of prepared Rhizoma Arisaematis10g, 0g of Rhizoma Pinelliae Preparata12g, and white mustard seed.
(3) Syndrome of yin deficiency of liver and kidney combined with blood stasis
Symptoms: tingling in the waist and legs, or cone pain, paroxysmal aggravation, muscle atrophy caused by amine, or dislocation of nail-nail, dull complexion, purple tongue or petechiae.
Treatment; Activating blood circulation to remove blood stasis, dredging collaterals and relieving pain.
Prescription: Jiawei Siwu Decoction (Radix Rehmanniae 20g, Radix Angelicae Sinensis 12g, Cortex Phellodendri 20g, Radix Cyathulae 15g, Eupolyphaga Seu Steleophaga 10g, Myrrha 8g, Olibanum 8g, Radix Notoginseng 10g, Radix Paeoniae Rubra 15g, Pangolin/kloc).
(4) Kidney-yang deficiency syndrome
Syndrome: yang deficiency, acute pain in waist and legs, or cold pain in waist and knees, decreased heat pain, aversion to heat and cold, pale complexion, polyuria, pale tongue and white and slippery fur.
Treatment: tonifying kidney and strengthening yang, warming channels and relieving pain.
Prescription: Erxian Decoction (Ramulus Cinnamomi 15g, Asari 10g, Rhizoma Curculiginis 10g, Herba Epimedii 10g, cornu Cervi Degelatinatum 30g, Radix Morindae Officinalis 15g, Squama Manis 10g, Radix Aconiti Preparata.
(5) Deficiency of Yin and Yang
Syndrome: back and leg pain, recurrent attacks, sometimes light and sometimes heavy, or fatigue, or soreness of the waist and knees.
Treatment: nourishing yin and strengthening yang, harmonizing collaterals and relieving pain.
Prescription: empirical prescription (Cornus officinalis 15g, Radix Rehmanniae 20g, Fructus Lycii 20g, Semen Cuscutae 10g, Guanshayuan 10g, Eucommia ulmoides Oliv. 20g, Radix Dipsaci 15g, Radix Achyranthis Bidentatae 15g, Rhizoma Cibotii 15g, Squama Manis 10g, stir-frying.
9. Acupuncture. Optional acupoints include Tianzhu, Bai Yang, Fengchi, Taiyang, Lieque, Waiguan, Zulin, Shoujing, Xu Qiu and Zhiyang. , 3-5 acupoints at a time, instead. You can also do procaine blocking treatment at specific tenderness points.
10, exercise and fitness. Step by step according to time and time. Regular neck rotation, waist rotation and knee rotation training. You can also take some relaxation methods, such as walking, qigong and guidance.