Many after hard physical work feel muscle pain. If this pain disappears in 2-3 days - everything is fine. And if not, then it is an injury (for example, a sprain). Let's discuss what to do when stretching the muscles and where it comes from.
Causes of sprains
The reasons for injuries can be divided into technical and physiological.
This is a large group of reasons for getting sprains and tears, which are combined by errors in the technique of performing exercises:
- poor workout;
- heavy weights;
- excessive number of repetitions.
In the first place - a bad workout. When the muscles are cold, increased stress on them can lead to damage to the muscle fiber. In the people this is called "stretching." In the worst case, you can partially tear the muscle.
Theoretically, it is possible to pull any muscle. But the most vulnerable are the deltoid muscles, biceps, back and back, the inner surface of the thigh. The shoulders are included in this group due to the "unsuccessful" location of the tendons that undergo friction during movement. Therefore, training the shoulder muscles without preheating can quickly lead to muscle damage. Thus, the muscles on the shoulders are stretched more often than on the leg. And sometimes abdominal muscle strains happen.
During a jerk, you risk tearing tendons and ligaments. If you can’t lift weight smoothly, you shouldn’t do it with cheating. Better ask a friend to help you on the rise and do negative repetitions with such weight. There will be much more benefit from this.
Another problem associated with the technical side of the exercise is lifting large weights. Especially dangerous are situations where newcomers learn their strength abilities .
Their muscles are not yet accustomed to high loads, and the technique is not yet perfect. In such a situation, when lifting maximum weights, of course, there is a high risk of stretching. If a beginner immediately grabs a pancake by 25 kg and starts to lift the body , then even though the abdominal muscles are strong, you can also pull them. Performing squats in the wrong technique can lead to stretching of the thigh muscles and so on.
When an athlete tries to “hammer” muscles with light weights and a large number of repetitions, you can also stretch the muscle. Moreover, in training, you will not understand what you have done. The pain will appear later, and will not go away for a long time. Hip muscles most often hurt immediately after an injury. The shoulders, on the other hand, may become sick later.
Muscle health (thighs, abdomen, arms and legs, back) depends on our nutrition. It is necessary to consume a sufficient amount of all the necessary substances so that the muscle tissue is strong and elastic.
It happens that a person has a metabolic disorder, and his muscle tissue is not strong enough, no matter what he does. You need to adapt to this feature so as not to get injured often.
With such problems, you can get injured from the slightest load. And where it is difficult for a healthy person to tear something, for example, again in the abdomen.
What to do if you pulled a muscle
How to determine that you have a sprain
First, let's figure out how to understand that you pulled a muscle. Stretching can occur during training - at one point you will feel a sharp pain. The strength of the pain will directly depend on the severity of the injury. Slight stretching may not interfere with your work. Severe injuries will cause hellish pain through which you can’t cross without pain relief.
In some cases, pain occurs after sprains. For example, today you played table tennis and slipped, almost sitting on the twine (despite the fact that you can not sit on it). While you play further, there is no pain. At home, after you have been motionless for some time, you will experience a sharp pain somewhere on the back or outer thigh. This is a delayed pain.
A few hours after pain during examination of the site of injury, you can detect swelling, redness. The next day, a small bruise (blue-yellow) may form in that place. If these signs appear, you definitely have a sprain.
Do not confuse stretching with tears and fractures. For example, when your foot suddenly falls into a small hole when walking, you place your foot on one side. Muscles do not have time to fix the position of the leg, as a result of which the entire load goes to the ligaments. Naturally, they can break. In this case, the foot in the ankle area will swell on both sides. In a day or two, an extensive bruise will appear. In this case, there can be both a gap and a crack in the bone.
What if it happened
What to do if pulled a muscle? As soon as you feel pain, stop exercising. It’s better not to end your workout that day — you need to go home and relax. Depending on the degree of injury, the pain may disappear after 3 days. Or maybe stay with you for several weeks.
Your task is not to deal with pain. Blood should be driven, but without involving a sore muscle.
The first thing to do after an injury is to stop exercising and keep your muscle at least a week old. For example, if you pulled your thigh muscles, exclude stress on your legs, walk carefully so that you do not feel pain.
You can come to the next workout, but do not do those exercises in which a sore muscle is involved.
If your abdominal muscles hurt, put on a woolen bandage and try not to laugh. This happens extremely rarely, but it happens. Often when working out the muscles of the abdomen (especially when lifting the legs), the upper front thigh can get sick. This interferes with any work with the press.
When the muscles on the leg are pulled, exclude running, jumping, squats and all the exercises in which your legs are involved. Wait a week, then start training.
If you have severe pain, we recommend that you use local painkillers. Note that pain is a sign of injury. If you don’t feel it, you can do even more harm to yourself.
If the pain persists after a week of rest, consult a traumatologist. After the examination, he can prescribe you physiotherapy.
Continue training after injury
So, when you waited a week, it's time to try a sore muscle in the gym. If your abdominal muscles hurt, try lifting the body after warming up. Do everything carefully, without jerking, carefully listening to your body for pain.
If an injury is on the leg, sit down without weight. Doesn't it hurt? Take an empty vulture. Start strengthening your stretched muscles with light weights. Your task is to carry out rehabilitation and restore the former pace of training.
The danger of continuing to work through pain
If you hope that the pain will pass during training and continue to work, you can get a complication. The tendon will become inflamed, fluid will accumulate around it. This will lead to the fact that during the movement you will hear a characteristic dull crunch in a sore spot.
Over time, the acute pain will pass, but the inflammation will remain. You will be able to do daily procedures (take a kettle in your hand, walk), but with more intense stress it will hurt. And this pain will not go away.
If you run the situation before this stage, it's time to contact a traumatologist. After an MRI scan, he will direct you to physiotherapy.
The main one is electrophoresis, which allows you to conduct a medicine (usually iodine, dimexide and painkillers) through the skin to the right place due to the electric field. Usually prescribed 10 procedures. And it all ends with recovery - now you need to start rehabilitation.
If electrophoresis has not helped enough, another 10 sessions of magnetic treatment are prescribed. As a rule, this all ends. If this also did not help, they can impose a permanent cast for 2 weeks. So think about whether to deal with pain.
Over time, painful sensations can last for months, six months or more. If left untreated, the tendon will lose elasticity, and you will not be able to fully train. So get treated on time.