i want to ask coach 1 what to do if sports muscles are strained
Coach's Words
Last week, we discussed knowledge related to muscle soreness. In today's Q&A session, we will continue with the topic.What is muscle strain and how to deal with it.If you missed the previous session, you can scroll to the end of the article for a review.
Muscle (Ligament) Strain
Muscle strain is caused by sudden contraction or excessive stretching during exercise, often resulting from a single injurious movement (unlike muscle soreness, which develops gradually).
Main causes of muscle (ligament) strain:
a. Inadequate warm-up and preparation, leading to muscles not reaching the required physiological state for exercise;
b. Insufficient training level, resulting in poor muscle elasticity and strength;
c. Fatigue or excessive load, leading to decreased muscle function, weakened strength, and reduced coordination;
d. Incorrect technical movements or lack of concentration during exercise, causing overly forceful or rough actions;
e. Low temperatures, unsuitable venues or equipment, etc.
How to distinguish between muscle soreness and strain:Muscle soreness can be alleviated through rest, stretching, and massage. If it's a muscle strain, stretching will worsen the pain, and you must stop exercising and seek medical treatment promptly.
AIce application: Apply cold water or an ice pack to the strained areafor 5-10 minutes, rest for 5 minutes, and then continue icing. Repeat 2-3 times.
BThe day after the strain: If there's no pain, you can do moderate aerobic exercises like brisk walking or swimming for no more than30 minutes. After exercising, stretch the strained muscle within a pain-free range and continue icing for 5-10 minutes, repeating 2-3 times.
CThe third and fourth days after the strain: Similar to the previous day, start with a simple warm-up, stretch within a pain-free range, then do aerobic exercisesfor 30 minutes. After exercising, stretch and ice the muscle again.
D. Five to seven days after the strain: Once the pain in the strained area has lessened or disappeared, you can resume normal recovery training. Always warm up and stretch first, then proceed with normal recovery training, avoiding explosive movements that could cause re-injury. After exercising, stretch and relax the muscles.
Coach Luo's Reminder:If the pain is severe and accompanied by sharp pain and functional limitations, making it impossible to move, you should immediately go to the hospital for diagnosis and treatment.
Middle Trapezius and Rhomboid Muscles:
Sit on a bench with your right leg on the ground and your left leg on the bench. Bend your left knee until your right hand can grasp the outside of your left foot. Lean your upper body back gradually and place your left hand on your left thigh. Stop and hold the stretch for 5-10 seconds when you feel a pull in the middle trapezius and rhomboid muscles.
Gluteus Maximus:
Stand in front of a sturdy chair or bench, place your right foot on the chair or bench, and keep your back as straight as possible with your abdomen tight. The better your flexibility, the higher the chair or bench should be. Bend your standing left leg and stop and hold the stretch for 5-10 seconds when you feel a pull in the gluteus maximus.
Gluteus Medius and Minimus:
Find a surface level with your groin, such as a table or countertop. Place your right foot bent on the surface, adjust your pelvis and body to face forward. Lean your upper body forward and press your right knee down. Stop and hold the stretch for 5-10 seconds when you feel a pull in the gluteus medius and minimus.
Quadriceps:
Stand in a lunge position with your right foot forward and your left leg on a mat. Support yourself with your left hand on the ground and pull your left foot or ankle back with your right hand. Open your hip joint forward, keep your body straight, and lean forward naturally. Stop and hold the stretch for 5-10 seconds when you feel a pull in the quadriceps on the front of your thigh.
Gastrocnemius:
Find a step or platform, place the ball of your right foot on the surface, and let your arch and heel hang off. Relax your calf and let your heel drop to stretch. Stop and hold the stretch for 5-10 seconds when you feel a pull in the gastrocnemius.
Soleus:
Find a wall or step, place the ball of your right foot against the wall, and keep your heel on the ground. Bend your left leg behind you for balance. Bend your right knee and lean forward. Stop and hold the stretch for 5-10 seconds when you feel a pull in the soleus.
Tibialis Anterior:
Kneel on both knees or one knee on a mat or soft surface, sit back on your heels, keep your body upright, and lean back slightly. Stop and hold the stretch for 5-10 seconds when you feel a pull in the tibialis anterior.
Since you're here, use the hashtag #Fitness Journal and check in with the fitness community!
If you have any small doubts or big troubles about exercise, feel free to comment and let Codoon know. I will select questions and invite the coach to answer them for you!
Stay tuned for next Wednesday's 'I Want to Ask the Coach' column. See you then!