Is it muscle soreness or muscle strain?

Gradually entering the three-ninth solar terms, the temperature is getting lower and lower, and the probability of muscle aches/muscle strains caused by many runners increases linearly.

Usually, everyone's countermeasures after straining are mostly temporary rest. After a few days, they will not run any more, but some people will have repeated muscle strain problems in the same position.

So what should we do in the face of repeated strains?

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Can't distinguish muscle soreness and muscle strain?

After the muscle strain, I mistakenly thought that I was just a sore muscle, and even missed the best recovery period and even left the sequelae.

What they have in common: In the early stages, the clinical manifestations were pain and redness .

(delay) muscle soreness

· It usually occurs 12-24 hours after exercise. The pain rises to the peak at 24-72 hours after exercise, and the pain disappears after 5-7 days. In addition to soreness, there are muscle stiffness, lightness is only painful, and heavy muscles are swollen, hindering activities;

· Any skeletal muscle can develop delayed muscle soreness after intense exercise, especially after long distance running. Long-distance runners can experience pain in the hips, thighs, and anterior extensors and posterior flexors of the calves, with more prominent symptoms at the distal muscles and tendon junctions. Gradually painful, it has a process of slowly accumulating pain compared to muscle strain, and the soreness is not felt during exercise;

• When the muscles in the corresponding area are pulled, the pain is relieved to some extent.

Some people think that muscle aches are not a big deal. You can continue to exercise. After running, you must stick to it. Even if you are not comfortable, you can overcome it. Just run it! If people who hold this idea continue to train with high intensity, they will easily cause overwork injuries.

Muscle strain

· It is a sudden pain that is caused by a sharp contraction or excessive stretching of the muscle during exercise. After the muscle strain, the painful part of the strained area can be touched by the muscles of the muscles, and the pain is obvious. The local swelling or subcutaneous hemorrhage is obviously restricted.

• The pain in the strained area is exacerbated when the muscles in the corresponding area are pulled.

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Why is there a muscle strain?

1, people who do not exercise for a long time, suddenly exercise, the muscles are not fully opened, resulting in muscle strain.

2. The warm-up before exercise is not sufficient, and the physiological function of the muscle has not yet reached the state required for vigorous activities. (often not the warm-up time is not enough, but the wrong warm-up action is chosen.)

3, improper exercise, exercise posture is also one of the reasons for muscle strain is very important.

4. Long-term savings in training lead to muscle strain.

Many people who plan to exercise will have muscle strain in addition to proper warm-up and correct posture. Under long-term planned exercise, especially those who perform single training on a daily basis, it is easier to achieve muscle fatigue. Under the training of the same exercise intensity, a slight inattention does not control the strength, resulting in muscle strain!

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How to relieve after muscle soreness?

1. Rest. Rest can slow down muscle soreness, and slowly promote blood circulation, accelerate the elimination of metabolites, and eliminate the supply and repair of nutrients in muscle sore areas, so that it can return to normal.

2. Stretching. Stretching muscles can speed up muscle relaxation and antagonize muscle relief, helping to restore muscle recovery. Perform static stretching exercises on the sore area, keep stretch for 2 minutes, then rest for 1 minute, repeat, and do this stretching exercise several times a day to help relieve spasms.

3. Massage. Massage the sore part of the body to relax the muscles, promote muscle blood circulation, help damage repair and sputum relief. Of course, self-relaxation treatment can also be carried out, usually with the back of the neck and limbs, supplemented by the head and chest and abdomen.

4, hot compress. It is the most effective way to apply hot compress to sore local muscles, which can promote blood circulation, increase metabolism, accelerate the relief and recovery of muscle soreness, especially with slight stretching exercises or massages, which will accelerate the elimination of delayed muscles. Sore.

5. Replenish energy. After eating, eat some high-carbohydrate, high-protein foods such as lean meat can help retain muscle protein, in addition to strengthening the muscles also have the effect of slowing the soreness.

6 , oral vitamin C and E. It has the effect of promoting collagen synthesis in connective tissue, which helps to accelerate the repair of damaged tissues and relieve pain. Vitamin C is not only the main component of the lubricating fluid that connects the tissues, it also protects the cells from damage and prevents aging. Main sources: nuts, seeds, dark green vegetables, rapeseed oil, whole grains, etc.

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How to deal with muscle strain?

Muscle strain is also divided into degrees. If it is not a complete break of the muscle displacement, the normal partial break can be slowly recovered. The correct emergency treatment method is: PRICE principle, rapid stop loss!

Protect - protects injured swollen parts

Rest - let the injured swollen part rest

Ice - ice

Compression - pressurization

Elevation - raising the affected limb

PRICE principles can be used not only for muscle strain but also for all acute soft tissue injuries. The above also mentioned the ice, then when is the ice applied when it is hot? Simply put, it can be judged based on whether the wound is hot or not, if the fever requires ice. There is another way to determine: sudden onset of pain and swelling of ice; slow onset of soreness and unsuitable heat.

In addition, muscle strain is very similar to knife wound, it will be accompanied by muscle damage and bleeding, so after muscle strain, immediate massage, safflower oil, or paste blood paste is an undesirable method.

PS: Severe strains occur mostly in high-intensity exercise. In this case, the injured part is rapidly swollen and unable to move. If most of the muscles are strained or completely broken, they should be sent to the hospital immediately after the pressure dressing, and the corresponding rehabilitation treatment should be carried out under the guidance of a doctor.

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How to reduce muscle soreness after exercise

1. Do a warm-up exercise. Proper preparation before exercise, like low-intensity aerobic exercise, or low-load weight training, will relax the joints in the muscle activity, accelerate blood circulation, and properly stretch the active muscles.

2. The amount of exercise is gradual. The load of exercise and the time of exercise should be gradually increased in a gradual manner. Do not exceed the individual's ability and tolerance.

3. Avoid excessive exercise. Many people usually exercise very little, and once they exercise once, they feel tired when they are tired. It is inevitable that they will be sore the next day, so people who do not exercise often should pay attention to exercise, because a large amount of exercise can not achieve the purpose of exercise. It is harmful to the body.

4. Stretch after exercise. Stretching after exercise is very important, especially in conjunction with stretching of the active site, which promotes circulation and helps to slow or even avoid muscle soreness.

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Suggestions on preventing muscle strain

In sports, the strain of the muscles in the back of the thigh is the most common. The thigh adductor muscle, the back muscle, the rectus abdominis muscle, the calf triceps, the upper arm muscle are all prone to muscle strain, and you need to pay special attention!

On the prevention of muscle strain, some practical methods are summarized:

1. Avoid single movements and choose crossover movements as much as possible

It is best not to perform a single training during a period of exercise, such as wearing a bicycle, badminton, etc. in a running exercise plan, and evenly using the muscles of various parts of the body.

2, learn to use muscle stickers

Recently, the muscle patch has been highly praised by many fitness instructors and physiotherapists. It is widely used in the circle of professional athletes, but it is not used much in ordinary sports fans. Muscle sticking is effective in the use of common musculoskeletal injuries such as muscle strain, fasciitis, tendonitis, sprains, lumbar disc herniation, fractures, and contusions.

The muscle patch can give appropriate protection and support to the injured area, improve circulation, relieve pain, relax tight tissue, and penetrate muscle performance, thereby achieving the functions of promoting tissue repair, eliminating swelling, reducing discomfort, and improving performance. So you can use it when you have muscle aches in exercise, but your muscles also need certain skills, so abuse is not advisable.

After some people have a slight strain, it is better to pay attention to warm-up; while some people's strains are caused by unbalanced or unscientific movements. These people are not targeted after the recovery of the strain. The change is easy to form a repetitive strain. If rehabilitation training can be promptly involved, I believe that it will return to the original state of exercise as soon as possible.

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