How to prevent muscle strain?

Muscle strain is a common symptom in sports, usually caused by excessive exercise. This symptom will cause difficulty in the patient's legs and feet, which not only affects the physical and mental health of athletes, but also causes unbearable pain to patients. Most people love sports, but they are afraid that excessive exercise will cause harm to the body and they are afraid of pain, so they want to find some ways to improve it. So how can you prevent muscle strain?

1. Rest

If you feel any unusual pain in a certain part of your body during exercise, stop doing it and relax and rest completely. ⒉ Clarify the injury

Gently rotating the injured area and performing random gentle movements can help you determine which muscles, tendons, and ligaments are painful or injured so that you know where to focus your therapeutic movements and which movements to avoid during intense exercise.

⒊Do not increase the burden on the injured area

After finding out the injured part, not only should you avoid doing exercises that affect the injured area, but you should also be careful not to add burden to the injured area during your daily activities. For example, if you have lower back pain, don't lift heavy objects, and if you have foot pain, avoid running.

4. Exercise around the injury

Adopt the "active rest method". The human body has more than 600 muscles. Therefore, even if you injure 100 muscles, you still have more than 500 muscles to train. All muscles should be exercised to improve your health and achieve balanced development. At the same time, you can strengthen the femur, which is the main weight-bearing part. There will be muscles around the injured area that can be moved as desired. For example, injured or taking over tibial muscles hinder the entire squatting movement, but half squatting is still allowed. However, you must be careful when doing it. If you feel uncomfortable during the activity, you should let the entire injured muscle group rest.

5. Promote local blood circulation

The injured part must be carefully measured, and a movement that can gently move the injured part must be found. This movement can promote blood circulation, replenish fresh nutrients, and remove waste substances.

6. Gently stretch

Slowly stretch the injured area until you feel slight resistance, then try to relax the injured area. When doing this, try to stretch further. When the muscles are stretched and relaxed, more therapeutic blood will flow to that area, and it will heal faster. However, if you stretch too much, it will lead to worsening of the trauma and even re-injury.

7. Massage

Gentle massage can directly increase blood flow. You can rub yourself, but a more effective way to relieve pain is to relax yourself and let someone who knows massage give you a massage.

⒏Heat

Heat can promote blood flow to the body's surface by virtue of the body's natural cooling reaction. Heat can also reduce the tension in injured muscles, thereby speeding up blood circulation and bringing more nutrients to the muscles.

⒐Cold compress

Thermal effects are often used for long-term recovery after injuries, and cannot be used as on-the-spot first aid. Heating immediately after an injury can cause swelling of the injured area and lead to further tissue damage. Generally, ice compresses can reduce swelling within 48 hours after an injury.

After reading the above introduction on how to prevent muscle strain, I think everyone should have some understanding. There are many ways to prevent this symptom from occurring, and we must pay more attention to prevention. We must take preventive measures in advance to avoid the occurrence of other symptoms and infection by large amounts of bacteria. When we take physical education classes, don’t forget to protect yourself and not over-exercise.