What are the methods of hip muscle strain during exercise?
First, how to judge whether there is a muscle strain?
In the clinic, many people with muscle strain didn't realize that they had a muscle strain at first. Many people think it's just muscle pain caused by excessive exercise, and even lose the best recovery period because of misjudgment, and even leave sequelae.
Here's a tip for identification: if the pain increases when pulling the injured muscle, it may indicate that the muscle in this part has been strained; If you pull the muscles in this area, the pain will be relieved, maybe it's just muscle soreness.
Second, how to avoid sports injuries?
Answer: Develop scientific exercise habits.
1. Choose the exercise that suits you.
We should consider our age, sex, physical quality, physical physiology, psychological state, sports technical level and external environment. Don't rashly choose unfamiliar sports or sports with high difficulty coefficient.
2. Pay attention to warm-up preparation before exercise
Physiologically speaking, the advantages of warm-up before exercise are as follows: firstly, the brain (central nervous system) can be excited in advance to make the action center more coordinated; Secondly, you can overcome the inertia of internal organs in advance and let your cardiopulmonary function meet the needs of exercise in advance. After the heart rate is accelerated, the blood flow of skeletal muscle can be increased, and sufficient blood supply can increase the contraction and relaxation speed of muscle and increase muscle strength. The third warm-up can raise body temperature, reduce muscle viscosity, increase muscle elasticity, tension and flexibility, and reduce the risk of sports injury.
3. Do scientific stretching exercises before and after exercise.
Stretching can increase muscle flexibility. Good flexibility can first increase the range of joint activities during exercise, and secondly, the ability to control actions at will is more accurate. Third, accelerate the elimination of fatigue, effectively prevent delayed muscle soreness, prevent muscle stiffness and muscle strain.
4. Abandon the traditional warm-up method of static traction before exercise and adopt the method of dynamic stretching.
Disadvantages of static traction: it can reduce the excitability of nervous system. Too long traction will reduce muscle temperature, muscle strength, joint stability and muscle reaction speed, increase the risk of sports injury and affect sports performance.
Dynamic stretching is a brand-new concept, which is to slowly stretch muscles to the maximum extent with actions similar to special techniques. Dynamic stretching exercise is a combination of balance, stability, coordination and stretching. While completing stretching exercises, other functions of the body are also improved simultaneously.
Dynamic stretching can activate the small muscles that stabilize joints, improve the stability of joints during exercise and improve the ability to prevent sports injuries. Dynamic drafting can make the motor organs enter the working state faster, which is more conducive to improving the working ability of muscles, increasing sports performance, while maintaining the excited state of the nervous system, thus reducing the risk of sports injury. Dynamic stretching exercises include heel walking; Walking outside the foot; Plate support, ankle extension; Turn shoulders and waist to practice; Crawl on your stomach; Prone, one-handed support, inward rotation, reverse rotation, etc.
5. Observe the principle of systematic and gradual physical exercise.
Avoid impulsive exercise and single training method or exercise. Many people don't have a plan, a certain degree of cognition and a sense of self-protection. This kind of people seldom exercise at ordinary times, probably just watching others exercise and joining on a whim. But there is no warm-up preparation at all, and such a person can easily cause muscle strain.
In addition, many people who plan to exercise will also have muscle strain. This is not because they don't warm up enough and their postures are incorrect, but because their daily training methods are simple and easy to make their muscles tired, so that under the training of the same exercise intensity, they will cause muscle strain if they are not careful and don't control their strength well.
Therefore, we should avoid single exercise and choose cross-training as much as possible. For example, some bicycles, badminton and so on. Are interspersed in the running plan, the muscles of all parts of the body are evenly used, reducing the possibility of muscle strain.
6. Master various methods of self-protection.
To strengthen self-protection in sports, in order to avoid possible injuries, it is best to master various methods of self-protection, such as: if you fall from a height, be sure to put your legs together and protect each other to avoid knee and ankle injuries; Learn all kinds of tumbling movements to cushion the impact with the ground; The correct use of various support belts and so on.
7. Guidance by professional technical coaches
It is suggested that when engaging in highly technical sports, such as tennis and golf, it is best to have professional technical coaches to guide you.
8. Strengthen the training of weak and relatively weak parts of the body.
Improving their function is an active means to prevent sports injuries. For example, in order to prevent waist injury, it is necessary to strengthen the core strength training of waist and abdominal muscles; In order to prevent the injury of rotator cuff muscles, we should strengthen the dynamic stability training of rotator cuff muscles and shoulder joints.
9. Pay attention to small muscle group training.
The muscles of the human body are divided into large muscle groups and small muscle groups, and the small muscle groups are also called stable muscles. They are located in the deep layer of our body and generally play the role of fixing joints. They are not dominated by consciousness. For example, rotator cuff muscles, such as supraspinatus, infraspinatus, teres minor and subscapular muscles, play an important role in maintaining the stability of the shoulder joint.
Large muscle groups, also known as motor muscles and voluntary muscles, are located on the body surface and are dominated by our consciousness, such as pectoralis major, deltoid muscle and quadriceps femoris. General strength exercises often focus on large muscle groups and ignore small muscle groups, which leads to uneven muscle strength and increases the chance of injury in sports. The exercises of small muscle groups mostly use small dumbbells or elastic belt with small weight, and the movements in all directions are required to be accurate.
10. The previous injury has not fully recovered.
Pay attention to the first sports injury. According to clinical experience, there is a 70-80% correlation between the second sports injury and the first sports injury.
Third, the treatment of muscle strain.
1, in the acute phase, we follow the price principle:
Protection protection
When a sports injury occurs, you should stop your activities immediately to protect the injured part and avoid secondary injury or load. At the same time, ask people around you for help to help you move to a safe place outside the stadium.
Take a rest
Adequate rest after an injury can protect muscles and other tissues and prevent the injury from getting worse. In addition, rest is the necessary and first step to recover from sports injuries. Rest means not only stopping activities immediately after injury, but also refusing to engage in strenuous activities during recovery. If you are an athlete, you should stop training, because any slight sports injury, if not rested and treated, may lead to a wide range of deterioration.
I: ice compress
Ice compress can relieve pain in a short time, contract blood vessels, slow down the blood circulation of the injured part, and achieve the effect of detumescence. Don't put the ice cubes directly on the skin surface when applying ice (except for non-static ice compress such as ice massage). A single ice compress should not exceed 20 minutes. Long-term ice compress may damage the skin or cause frostbite. The best ice compress method is to remove the ice pack every 15 minutes, so that the skin can be fully warmed up before the next ice compress.
compress
Compression usually occurs after injury and lasts for 24 to 48 hours. Compression can help reduce swelling and increase tissue pressure by pressing limbs to reduce internal bleeding. At the same time, compression can also slow down wound inflammation and reduce the exudation of tissue fluid.
E: raise the affected limb.
Lifting the limb with muscle strain can help the tissue fluid accumulated in the injured part to return, thus reducing swelling and relieving pain. The most effective lifting method is to make the injured part higher than the heart. Muscle strain of arm can be improved by cushion or wrist strap. For leg muscle strain, the injured part should be as high as possible above the hip. The injured part should be elevated within 48 hours after injury, and the longer it lasts, the better.
2, muscle adhesion:
After completing the five steps of PRICE, there is another very important step, that is, putting a muscle patch on the injured part. We see that many athletes are protected by muscle patches. After sticking the muscle patch, you will feel the pain instantly relieved.
Recently, muscle patch has been highly praised by many fitness coaches and physiotherapists. It is widely used in the circle of professional athletes, but it is rarely used by ordinary sports enthusiasts. Muscle patch is effective in the use of common musculoskeletal system injuries such as muscle strain, fasciitis, tendinitis, sprain, lumbar disc herniation, fracture and contusion.
Muscle patch can give proper protection and support to the injured part, improve circulation, relieve pain, relax tight tissue and stimulate muscle performance, so as to promote tissue repair, eliminate swelling, relieve discomfort symptoms and improve sports ability. Therefore, you can use it when you encounter muscle pain during exercise, but a small muscle patch also requires certain skills and should not be abused blindly. Patients can first find a professional rehabilitation teacher to guide them, and then slowly learn the application skills themselves.
Step 3: physical therapy
Through physical therapy, obvious curative effect can be achieved, and its treatment methods include short wave, pulsed magnetic therapy, semiconductor laser and so on.
1) short wave
Short wave can dilate and congest deep tissue blood vessels, promote blood and lymphatic circulation, enhance tissue metabolism, reduce the excitability of central and peripheral nervous system, and enhance the phagocytosis of white blood cells. At the same time, it also has spasmolysis, anti-inflammation, promoting the absorption of histopathological products, and plays a significant role in inflammation, pain and wound healing.
2) Pulse magnetic therapy
Pulsed magnetic therapy mainly achieves the purpose of treating diseases through the effect of pulsed magnetic field on the body and meridian points. Magnetic therapy can improve local blood circulation and tissue nutrition, accelerate the absorption of inflammatory exudates, reduce the excitability of peripheral nerves, and promote the decomposition and transformation of analgesic substances, thus playing an obvious analgesic role. In addition, under the action of magnetic field, the permeability of blood vessels increases, which is more conducive to the absorption of exudates, improves the nonspecific immunity of the body, and enhances the functions of white blood cells and phagocytes to reduce inflammation and swelling. Pulse therapy is suitable for patients with traumatic pain and neuropathic pain, especially for soft tissue injury pain. It is also suitable for patients with local edema caused by chronic inflammation and soft tissue injury.
3) Semiconductor laser
Semiconductor laser is the light energy amplified by stimulated radiation in atomic and molecular systems. Laser has high directivity, high brightness and high monochromaticity. Low-power laser is generally used to treat acute tonsillitis, chronic pharyngitis and other inflammations, and can also promote the growth of epithelial cells and the regeneration of blood vessels.
4) Intermediate frequency interference electricity
Dynamic interference current therapy is to combine two groups of 4000Hz, (4000? The amplitude of 100)Hz current is modulated by a triangular wave with a wave width of 6 seconds, so that the output intensity of the two groups of currents changes rhythmically with a period of 6 seconds, and they cross the human body.
Intermediate frequency electrotherapy has the following functions:
1) analgesia
2) Promote blood circulation
3) Excite motor nerves and muscles
4) improve visceral function
5) regulating autonomic nervous function
6) Accelerate fracture healing.