What should I do if I strain my muscles after exercise?

Muscle strains are common in daily life, but many people do not take them seriously. Little do people know that some muscle strains are more serious than broken bones. Many people suffer from calf muscle strain because they do not do enough warm-up exercises before exercise and ignore self-protection during exercise, which causes their leg muscles to be suddenly overloaded and stimulated. So what should you do after a muscle strain? Let me tell you below.

Causes of strain:

In sports, due to improper warm-up exercises, the physiological function of a certain muscle has not yet reached the state required to adapt to the exercise.

The training level is not enough, and the muscle elasticity and strength are poor.

Fatigue or excessive load causes muscle function to decline, strength to weaken, and coordination to decrease.

Incorrect technical movements or lack of concentration during exercise, excessive or rough movements.

Too low temperature, too high humidity, poor quality of venue or equipment, etc. can all cause muscle strain.

Treatment for muscle strain:

1. Stop exercising immediately and sit down to rest. Resting can relieve a certain degree of pressure on the muscles and avoid secondary injuries.

2. If conditions permit, you can find an ice pack and apply it to the swollen area for 15 minutes every two hours. Cold compress can constrict blood vessels, limit blood supply to the injured area, and reduce swelling.

3. Apply pressure bandage to the injured area. Pressure bandage can reduce or stop bleeding and congestion at the injured area, and can also prevent body fluids from penetrating into the tissues. Pressure bandage can be achieved with sponge rubber or even towels, which is convenient for using local materials.

4. Raise the injured part to a position higher than the heart. This can reduce blood flow to the injured part and promote blood flow back through the meridians. The swelling and congestion of the affected part will be reduced.

The above introduces the causes of muscle strain and the treatment measures after injury. Hot compress and cold compress are also issues that everyone is concerned about. Everyone must master the time. Cold compress is suitable within 24 hours of joint sprain, while hot compress after 24 hours is more conducive to promoting blood circulation, removing blood stasis and soothing muscles. In addition, don't forget to stretch before and after exercise, and increase the intensity gradually.