How to prevent muscle strain

Many people who love sports and some professional athletes often encounter muscle problems when exercising too much. Although muscle strain is not a very serious disease, it will still have a great impact on the athlete's daily training and competition level. It brings not only pain, but also sadness and regret in the heart. The best thing to do is to prevent it before this problem occurs. So, how to prevent muscle strain?

Pay attention to strengthening the strength and flexibility exercises of the muscles in vulnerable areas. At the same time, you should do sufficient warm-up exercises and arrange the amount of exercise reasonably to achieve the purpose of prevention.

Chronic tendinitis and bursitis are two common disorders that occur between muscle and bone.

Chronic tendinitis is an inflammation of the tendons, which are the ends of muscles that connect to bones. If a tendon becomes inflamed, it can cause acute or chronic pain with movement of the muscle or joint. Bursitis is inflammation of the fluid-filled bursae that surround joints or tendons and guide and lubricate muscles and joints. The characteristics of bursitis are severe pain, which is more prominent during exercise and limited joint movement. If chronic tendinitis or bursitis is not very serious, there will be no sequelae after recovery.

Depending on the severity of the injury, recovery time can be 2 to 6 weeks, with rest or proper joint movement, restorative stretching and joint rehabilitation exercises, and physical therapy being most effective. These treatments can reduce pain, prevent scarring, and restore as much function as possible to the injured area.

Muscle strains can be divided into active strains and passive strains. Active strain is caused by the muscle's active and violent contraction, with a force that exceeds the muscle's own ability to bear; passive strain is mainly caused by the muscle's forceful stretching that exceeds the muscle's own unique stretching range, thus causing strain.

Muscle strains can occur at the boundary between muscle bellies or where the tendon attaches to the bone. A strain can range from a minor injury to a partial tear or even a complete rupture of muscle fibers. Sometimes, in addition to damaging the muscle tissue itself, the auxiliary tissues around the muscle are also often damaged, such as fascia, muscle sheath, etc. The areas where muscles are strained are mostly: the posterior thigh muscles, back muscles, calf triceps, rectus abdominis, trapezius muscles, etc.

Symptoms of a muscle injury are related to the extent of the muscle strain. If the injury is minor, the symptoms are mild; if the muscle fibers are completely ruptured, the condition is more serious. The general symptoms include pain in the injured area, local swelling, muscle tension or cramps, obvious tenderness, and hardness to the touch. The pain is worse when the injured muscle is actively contracted or passively lengthened. When muscle fibers are broken in a severe muscle strain, the injured person often feels or hears a breaking sound, followed by local swelling, subcutaneous bleeding, limb movement disorder, a depression at the break, or abnormal swelling at both ends.

Muscle resistance test is a simple way to check muscle strain. The method is that the patient actively contracts the injured muscle, and the examiner applies a certain resistance to the activity. The area where pain occurs during the resistance process is the injured area of ​​the strained muscle.

Treatment for a muscle strain depends on the specific circumstances. If muscle fibers are ruptured, cold compresses, local pressure bandages, and the affected limb should be elevated immediately.

The prevention of muscle strain mainly focuses on the cause. For example, do warm-up exercises before strenuous exercise, especially for parts that are prone to strain. People with weak constitutions and low training levels should exercise within their capabilities to prevent excessive fatigue and heavy loads. They should improve their sports techniques and coordination of movements, avoid exerting too much force, improve training conditions, and pay attention to the temperature of the sports venue. When exercising outdoors in winter, you should pay attention to keeping warm and not wear too thin clothes. You should also pay attention to the reactions of your muscles, such as muscle hardness, toughness, elasticity, and fatigue level. When resuming training after a muscle strain, you should proceed step by step, not rush, and strengthen local protection to prevent further strain.

Apply ice wrapped in a cloth or an ice pack to the existing injury to prevent further swelling and reduce pain. Try not to use the injured muscle for a few days, or until the pain subsides. Wrap the injured area with a bandage or cloth to give it support, but be careful not to wrap it too tightly. If the tie is too tight, the muscles will swell further and hinder blood circulation. The treatment method depends on the severity of the injury. The doctor may give you painkillers or muscle relaxants, or both. Of course, you can also apply ointments to keep it simple. The plaster has comprehensive effects and a wide range of applications. It can be used for the late stages of limb trauma and tendon injuries, as well as for obvious limb swelling or the early stages of new injuries. It can reduce swelling, relieve pain, remove dead tissue and promote tissue regeneration in damaged subcutaneous tissue. If you're hurting your leg muscles, your doctor may recommend crutches. If you're hurting your arm, he may ask you to use a sling or even stay in bed for three or four days. Your doctor may also recommend physical therapy, and once the acute pain and swelling subsides, you will be given a gradual exercise plan to start in order to restore mobility and strength.

As for how to prevent muscle strain, I hope some friends who love sports and professional athletes can learn more about it. This way it won't affect yourself, and if you can't get good treatment, you can train and compete hard. If the impact is serious, it will affect the athlete's entire sports career, so it must be taken seriously.