Pulled Muscle While Staying Home? Reminder: 3 Misconceptions, Have You Triggered a Mishap?
The weather is gradually warming up, with the lingering spring vibes, but due to the special period, staying home has made me feel stiff and I still want to do some light exercise. That's a good idea.
Many people have followed the exercises shared on social video platforms and have done self-exercise, but due to the lack of professional venues, equipment, and coaching guidance, their movements may be incorrect or ineffective, leading to reduced effectiveness, or even accidental bumps and muscle strains.
Why does self-exercise often lead to muscle strains?
Generally, a muscle strain refers to a condition in which muscles are overstretched or contracted, exceeding their limits, causingmuscle tears or rupturesaccompanied by symptoms such asswelling, pain, and limited range of motionThis is a disease category divided according to the severity of muscle injury, with three levels:
1st level: Mild, non-obvious muscle fiber strain;
2nd level: Moderate, partial muscle rupture;
3rd level: Severe, complete rupture;
Muscle strains often occur during activities such asweighted squatsstretches and PilatesIn general, muscle strains are more likely to occur in the following situations:
First, insufficient warm-up
If you don't do a proper warm-up before exercise, and your muscles haven't reached the load required for the activity, they will quickly contract and overstretch, causing strains;Second, excessive exercise intensityToo much exercise or lack of exercise training can easily cause muscle strains, especially since many people who stay at home lack professional sports knowledge and have low exercise volume, so they blindly follow big Vs to start exercising, and the heavy load can easily cause muscle strains;Third, incorrect exercise posture
Incorrect exercise posture is also a bug in self-exercise at home, which can easily cause
local jointssudden muscle contractionoverstretchingand thus cause muscle strains.
Therefore, for people who stay at home, because their muscles are already rarely used, they are prone to fatigue, and even simple movements can cause muscle soreness, let alone learning to do large-scale movements in TikTok videos.
What to do after a muscle strain?In addition to maintaining a certain amount of exercise and doing a warm-up to prevent strains in daily life, it is also necessary to master the initial treatment methods for mild strains.1. Rest, try to relax the strained muscle;2. Apply ice immediately, mild muscle strains are in the acute phase within 24 hours, during which time ice packs can be used;3. Apply medication with gentle massage, such as diclofenac gel, which is a prostaglandin synthesis inhibitor with anti-inflammatory and analgesic effects. When applied locally, its effective components can penetrate the skin to the inflamed area, reducing inflammation and swelling, relieving pain, and it is often available at home.
If used in the early stage of the strain, it can effectively relieve the pain of muscle soft tissue, relieve pain quickly. It's often stocked at home.
If the symptoms are not relieved after self-care, it is still recommended to protect yourself and seek medical attention.
At the same time, it must remind everyone that muscle strains are not minor, and if not handled properly,
repeated muscle strains may evolve into chronic muscle strains
which may affect the function of the injured area.
It is recommended that everyone master certain daily care and response measures to prevent them.
Finally, exercise moderately. If you want to do large-scale or high-intensity exercises, you should still be guided by professionals.
