What about muscle strain?
First, the rehabilitation of muscle strain
1. Let the muscles of the strain break
Try to avoid strenuous exercise within 48 to 72 hours after the injury, and try to rest the injured muscles as much as possible. If possible, do not use injured muscles at all, at least avoid activities that cause muscle strain.
2. Ice wounded muscles
Ice application can slow the blood flow at the injured site, thereby alleviating swelling and inflammation. If you don't have ice cubes or ice packs, you can use the frozen food in the refrigerator instead of the ice. The effect of ice is best within 24 to 48 hours after muscle strain. Allowing ice or ice packs to come into direct contact with the skin can cause frostbite. Ice or ice packs can be wrapped in a clean, wet towel for ice. Apply ice for up to 20 minutes at a time, and then at least 10 minutes after an ice application for the next time, ice for at least 20 minutes per hour, unless the wound feels uncomfortable or painful.
3. Eliminate swelling by binding up or raising the wound
After a full ice injury, dressing or ice injury at rest can help speed recovery. Elastic bandages can be used during dressing to eliminate swelling by reducing blood flow, but not too tight, which may affect blood circulation. It is also possible to further reduce blood flow by raising the wound. For example, when sitting or lying down, you can use one or two pillows to cushion the injured leg.
Second, eliminate muscle soreness
1. Stretching sore muscles
Muscle stretching should be performed before exercise, as well as after exercise, and appropriate muscle stretching exercises should be performed even when the muscles are sore on the next day. Stretching helps to improve blood circulation and reduce lactic acid accumulation, thereby relieving muscle soreness after exercise. Stretching the sore muscles and maintaining the stretched position helps to increase blood flow to the muscles and improve circulation and flexibility. Each stretch position should be maintained for at least 10 seconds, starting with a light stretch and gradually deepening the stretch with repetition.
2. Develop the habit of relaxing after exercise
Experienced athletes may feel that there is no big deal in the series of intense sports, but sports experts recommend that each exercise should include a period of relaxation. Do some simple aerobic exercise (about 10 minutes) after exercise, such as jogging, walking, etc., and then take a few minutes to stretch the muscles to further promote blood circulation.
3. Try hyperthermia
Many experts recommend using hyperthermia (such as electric pads, thermal packs, hot baths) to relieve muscle soreness. Because the surface temperature of the skin increases, it can promote the blood flow of sore muscles, thus helping the muscles to recover. When the muscles are swollen or inflamed, heat treatment should be avoided. At this time, the hyperthermia may aggravate the swelling. If you have diabetes or poor circulation, Hyperthermia should be avoided. The heat source should be turned off or removed before going to bed to avoid being burned after going to sleep. Consult a doctor for the time of hyperthermia. Because the individual is injured, the time required for hyperthermia is different. The doctor may also according to your The medical history suggests that you avoid hyperthermia.
Massage is very popular among professional athletes for a reason. Professional sports masseurs or other masseurs can help you deeply relax muscle tissue, reduce inflammation, promote circulation, help muscles recover quickly, and gently squeeze your arms and legs to promote blood circulation and reduce muscle tension. Instead of massaging, the muscle can be pressed with a foam shaft, and the foam shaft is rolled over the muscle group that needs to be massaged for 30-60 seconds, repeated several times a day.
Swimming is another form of massage. The gentle resistance during swimming gives the muscles a chance to stretch and exercise, while avoiding further damage. The muscles during the sore period can promote blood flow without exacerbating inflammation or acidity. Feeling of inflation, don't fight too much when swimming, 20 minutes of mild exercise is enough. You can consciously use sore muscles while swimming.
Third, rest and relax
1. Relax regularly
Relax regularly during fitness and give your muscles enough time to rest and recover. This is especially true when you start your fitness class. Otherwise, you may cause muscle strain and take longer to recover. You need to take a break between several groups of exercises during fitness. There is also a need to restore time to the body, and some experts recommend at least 48 hours of rest after each workout.
2. Ensure enough sleep
A good sleep of 7-8 hours helps the muscles recover quickly, allowing you to get back to the gym and sweat in a better state. Maintaining a regular sleep pattern helps to improve sleep quality.
3. Relax in the bath or hot tub
Bathing or hot water bath once a week not only relieves muscle soreness, but also relaxes muscle tissue, reduces muscle spasms and increases muscle activity. Add salt to the bath water to relieve muscle soreness.
Fourth, rebuild muscle tissue through a healthy diet
1. Ingest a sufficient amount of protein
Protein is an important component of muscle tissue, but contrary to popular opinion, a diet that is too high in protein does not help to add muscle. It is not conducive to fitness and health. Weight per pound (about 0.45kg) should be taken. The protein is 0.36 grams. Eggs, lean meat, fish, beans and soy products are all good sources of protein. Protein does not help to add muscle, but it helps to rebuild muscle fibers that break slightly during exercise.
2. Intake of vitamin C
Studies have suggested that antioxidants such as vitamins help prevent muscle soreness. But before taking any nutritional supplements, it is best to consult a doctor, including vitamin C. Fruits other than citrus oranges, various types of berries, cauliflower, green and red peppers, potatoes, tomatoes, spinach and other green leafy vegetables are also good vitamins source.