Sports muscle strain how to do

In sports if you do not do warm-up exercises to start strenuous exercise, it is easy to muscle strains, the injury will feel local pain. That muscle strain in sports to do?

Causes of muscle strain in sports

Insufficient warm-up exercise

Because the warm-up exercise before the exercise is not sufficient, the physiological function of the muscle has not been able to reach the load to adapt to the state of exercise to start exercise, it will lead to the process of exercise, muscle contraction or overstretching caused by muscle strain.

Insufficient amount of sports exercise

People who usually do not exercise at all or exercise less, muscle strength and elasticity is not enough, sudden exercise, may be overloaded and muscle strains.

Too much exercise

Too much exercise will make muscle fatigue, overload, so that the muscle strength is weakened, body coordination is reduced, is also prone to muscle strains.

Action posture is not standard

In the process of exercise, do not master the correct action elements, the body force posture is not standard. When the action is completed, the action of excessive force will make the muscle over-contracted or over-stretched more than the muscle's capacity, muscle strain situation.

Sports muscle strain how to do

Step 1: Stop exercising

In the initial period of muscle or ligament strain, the injured part usually appears red, swollen, congested symptoms, then to immediately stop all sports, to avoid aggravating the injury by force on the injured part.

Step 2: Apply cold compresses

For the muscle strain pain, the use of cold water rinse or towel wrapped in ice cold compress treatment. Not only can relieve pain and swelling symptoms, but also through cold stimulation to reduce local blood circulation, to avoid the expansion of the injury.

Step 3: Compression bandage

Sports muscle strain immediately after the compression bandage, can reduce local swelling. You can use a good breathable bandage on the injury, the bandage should be moderate in elasticity.

Step 4: Elevate the patient

After the muscle strain is best to bandage the strained diseased limb, can reduce blood flow injection, thus reducing local swelling and avoiding bruising situation.

Step 5: Seek medical attention

If there are only a few muscle fibers broken in a mild muscle strain, the injured muscle can be restored by local massage; but if it is a serious muscle strain, go to the hospital in time after local bandaging and fixation.

How to avoid muscle strains in sports

Do a good warm-up exercise before exercise

Warm-up exercises before exercise must be active, so that the body muscles are fully relaxed, to achieve the state of sports needs. Warm-up exercises can be done by relaxing the muscles, pulling exercises, light activities such as jogging to fully warm up, generally warm-up time in about 10-20 minutes, so that the body slightly sweating.

Gradually increase the amount of exercise

According to their own actual situation to arrange the amount of exercise, even if you want to increase the amount of exercise should not suddenly increase a lot at once, but to gradually and slowly increase.

Master the correct exercise techniques

Before carrying out exercise, you need to master the movement of the sport before starting to exercise, so as to avoid muscle strains due to incorrect movements.

Wearing protective gear

In the process of sports with protective gear, such as knee pads, wrist guards, etc., can increase the local protection.