Practice yoga thigh strain how to do thigh back side strain recovery training

The posterior thigh muscle strain occurs most often in leg muscle strains and may evolve into chronic inflammation if not treated correctly. The thigh muscle helps stabilize the knee joint in the early stance phase of gait, helps propel the lower extremity after the stance phase, and helps control lower extremity power in the sway phase. Its importance cannot be overstated, so what should we do about it?

Symptoms of thigh strain

Typical symptoms are pain or swelling when the injured area is pressed, pain that increases with high leg lifts, large straddles or forward bending of the body, and pain that increases the more force is applied. If there is localized bruising and pain even when walking, it indicates a laceration of the thigh muscle. The pain will be felt mainly in the upper part of the posterior leg muscle under the buttocks or on the back of the thigh when running fast and accelerating, running on an incline, or sitting down.

How to treat a thigh strain

The first step is to do a physical examination to make sure that the pelvis is not out of alignment, or that the pain is caused by some other unnoticed problem. If you are diagnosed with a posterior hamstring strain, begin tissue massage to help loosen adhesions and scar tissue, and increase blood flow to the tendon area to speed recovery.

How to prevent thigh strains

1. Proper warming and closing exercises.

Because most of the thigh muscle injuries will become chronic pain, so pay more attention to muscle stretching and warm-up before exercise. Like jogging warm-up to a slightly sweaty degree, to increase the circulation of the whole body, wake up the heart and lungs and muscles, to prepare for the subsequent intense activities.

2. Weekday muscle training.

Many people tend to live emphasis on quadriceps training, and ignore the rear thigh muscle groups, so the weekday exercise to pay attention to the front and rear muscles and even the left and right legs balance exercise. 3. Avoid excessive exercise, otherwise it is easy to cause sports injuries.

Yoga thigh muscle relaxation movements

Standing forward bend

Standing forward bend can stretch to only help the thighs and extend the tired spine. Step 1: Stand with your feet together on the mat and, while inhaling, lean your upper body forward and bend. Step 2: Place your hands on the floor for 5-8 breaths (bend your knees if you can't).

Downward Facing Dog

Downward Facing Dog is a pose that many yoga enthusiasts and athletes like to do to stretch the muscles behind the legs and extend the spine, as well as strengthen the arms. Step 1: Kneel in a preparatory pose. Step 2: Hold your body up with your hands and feet, relax your neck and let your head hang naturally. Step 3: Keep your wrists parallel to the mat, palms must be in full contact with the mat to avoid too much pressure on the wrists, maintain 3-5 breaths.

Bound Angle Pose

Bound Angle Pose can effectively stretch to the hip and leg muscles, which can increase the stability and balance of the body and prevent lower limb injuries. Step 1: Sit on a yoga mat with your feet spread out and your palms aligned. Step 2: Straighten your back and grab your feet with both hands. Step 3: Stay for 5-8 breaths and then rest.