What should I do if I strain my muscles while running?

Muscle strain while running is a relatively common phenomenon. In order to reduce the damage, you must pay attention to the correct treatment. Stop exercising immediately after a muscle strain, apply ice packs to the red, swollen and congested areas, and it is recommended to warm up before each run.

1. At the beginning of ligament and muscle strain, the injured part will show symptoms of redness, swelling and congestion. At this time, you should stop exercising immediately and try not to let the injured leg bear weight to avoid worsening the injury;

2. Use ice packs to cool down to relieve pain and swelling, about 15 minutes each time, 3 times a day;

3. You can use a breathable bandage to bandage the injured area, which can relieve the symptoms of congestion. The tightness of the bandage should be moderate. At the same time, elevate the affected area to avoid congestion. Do not run or jump within one week after the injury. You can do smaller stretching exercises.

Fourth, after the injury is effectively controlled, it is recommended to go to a traditional Chinese medicine clinic or hospital for examination and treatment. Massage, acupuncture, and ointments are very effective.

4. Make sure to move as much as possible during warm-up exercises. Professional athletes attach great importance to warm-up exercises. On the contrary, many ordinary people like us often do not pay much attention to warm-up exercises. Many people just go and play ball when they suddenly want to. This is incorrect. Generally speaking, warm-up exercises should last about 10 to 20 minutes, through muscle relaxation, stretching exercises, and light activities to "remind" the muscles that they are about to engage in high-intensity activities.

5. The amount of exercise should be gradual. The amount of exercise mainly includes exercise time and exercise load. Many people usually exercise for half an hour. Don't suddenly exercise for 1 or 2 hours; or if you usually carry a weight of 15kg, suddenly increase it to 30kg or 40gk. The sudden increase in exercise can easily cause sports injuries.

6. Strengthen the study of sports theory. High-level professional athletes are not only "well-developed limbs", but also need to learn sports theory. In many technical sports, incorrect postures or non-standard sports techniques can easily lead to sports injuries. Amateurs should strengthen their study of sports theory and master correct sports methods.