1. In case of sprain or strain during exercise, you should immediately stop exercising, relax your muscles and have a rest. To determine whether the injury is serious, turn it gently to determine the location of the strain or injury.
2, slowly stretch the wound until it feels more painful, and then restore the original state, let the muscles relax and promote smoother blood circulation. Don't overdo it, or it will aggravate the injury.
3. Ice the affected area with ice cubes or cold towels for 30 minutes in time to reduce the occurrence of edema or congestion. Remember not to rub or hot compress.
4. Bandage the injured part with a bandage to ensure that the bandage can properly control the strength and space during the bandaging process to prevent swelling. Relax the muscles of the injured part, raise the injured limb at the same time, and take analgesic and hemostatic drugs. After 24-48 hours, remove the bandage.
5. Generally, hot compress treatment is carried out 4-5 days after injury, and the time for each hot compress is 15min. According to the injury situation, use bone vitality patch, blood circulation patch and swelling patch.
6. Slight massage and massage can be performed on the injured part to promote blood circulation, increase blood flow and speed up healing.
7. Don't take part in any exercise and training until the strain is fully recovered. At the beginning of exercise, we should start with a small amount of exercise and then gradually accumulate a large amount of exercise.
Diet nursing after muscle strain
Combined with diet care, it can better help people with muscle strain recover their health. You can choose foods that supplement blood, such as red dates and animal offal, eat seasonal fruits and fresh vegetables, and pay special attention to protein's proper intake.
1, patients with extensor tendon injury should eat more bone soup and nutrition, fast spicy food and eat less hair such as mutton and duck.
2. Muscle recovery requires high-quality protein, egg products and bean products, such as soybean milk and tofu; Spleen governs muscles, and eat more foods that strengthen the spleen.
3. Eat more lean meat, eggs, fish, milk, eggs, beans and fresh fruits and vegetables, and gradually resume exercise.
Expert tip: as for the treatment of mild muscle strain mentioned above, everyone should know it very well. Furthermore, the appearance of this common disease will naturally affect people's exercise, so people should take better measures in time to deal with it. In addition to paying attention to these, they should also choose a good diet and actively do a good job in nursing.