(1) rest! Rest! Rest!

If you feel some abnormal pain in a certain part of your body during exercise, don't do it again. You should completely relax and rest.

(2) Find out the injury situation

Turn the injured part gently and do some gentle actions casually to determine which muscles, tendons and ligaments are painful or injured, so that you can know where the treatment actions should be concentrated and which actions should be avoided during strenuous exercise.

(3) Don't increase the burden of the wound.

After finding out the injured parts, not only do not do sports that affect these injured parts, but also pay attention not to increase the burden of the injured parts in daily activities. For example, don't lift heavy objects for low back pain and don't run for sore feet.

(4) bypass the wound and exercise.

Take the "active rest method". The human body has more than 600 muscles. So, even if you hurt 100 muscles, you still have more than 500 muscles to practice. You should exercise all your muscles to improve your health and achieve balanced development. At the same time, it can strengthen the femur, which is the main bearing. There will be muscles around the wound, which can be used by interested people. For example, if you are injured or take over Gaskin's muscles, you will be allowed to squat.

What about knee muscle strain?

(5) medical care. Bone vitality promotes local blood circulation.

Be sure to carefully measure the injured part, find an action that can gently move the injured part, and use this action to promote blood circulation, thus supplementing fresh nutrition and removing waste.

(6) Stretch gently

Slowly stretch the wound until you encounter a slight collision, and then try to relax the injured part. When you do this, try to stretch further. When muscles are stretched and relaxed, more blood will flow there for treatment, and you can heal faster. But if you stretch too much, it will lead to the wound getting worse and even getting injured again.

(7) Massage

Gently massage can directly increase blood flow, or you can massage yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows how to massage you.

(8) Thermal power generation

Heat can help the body's natural cooling reaction to promote blood to rush to the body surface, and heat can also slow down the tension of injured muscles, thus accelerating blood circulation and bringing more nutrition to muscles.

(9) Ice compress

Thermal action is usually used for long-term post-injury care, but not for on-site first aid. Heating immediately after injury will cause the wound to swell and further damage the tissue. Generally, within 48 hours after injury, ice compress can reduce swelling.