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How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

let's follow Xiaobian today to see "how to recover quickly from chest muscle strain and the causes of chest muscle strain". Here's a brief introduction to you! If you want to have sexy chest muscles, you need to keep exercising, but in the process of exercise, some people may pull their chest muscles because of excessive intensity, non-standard movement or other reasons. How to recover quickly from chest muscle strain?

symptoms of chest muscle strain

Chest muscle strain during exercise will cause chest pain, swelling, tenderness or spasm, which will be hard to touch. When the injured muscle performs active contraction or passive lengthening, the pain will increase. The cord like hard mass formed by muscle tension can be touched by hand, with obvious touch pain, local swelling or subcutaneous bleeding, and the activity is obviously limited. Severe pectoral muscle strain, with tear like feeling, obvious swelling and severe subcutaneous congestion during the strain. If there is depression in the touch part or abnormal uplift at one end, it may be muscle fracture.

How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

how to recover quickly from chest muscle strain

step 1: stop exercising

After chest muscle strain occurs during exercise, stop training immediately and avoid using chest muscle force again to avoid aggravating the strain injury.

step 2: judge the injury

After chest muscle strain, check and judge the injury condition to confirm the severity. If the pain is not very strong but only mild strain, you can deal with it in the following ways. However, if there is serious pain and tear after the strain, local swelling and deformation, tendon rupture, rib fracture and other serious injuries, timely go to a doctor for examination and treatment.

step 3: cold compress

If the chest muscle is slightly strained, wash the part with cold water in time or wrap the ice with a towel and place it at the painful part of the muscle strain for cold compress, which can not only help reduce the severe pain after the strain, but also reduce the local blood circulation by cold stimulation, so as not to expand the scope of the injury.

step 4: pressure bandage

Compression bandage should be performed after chest muscle strain, which is more helpful to reduce local swelling. Pay attention to the elastic bandage and evenly bandage the injured part. After bandaging, always check the local blood circulation. If there is tingling, numbness or blue skin, it indicates that the bandage is too tight. When it is properly relaxed, bandage again.

step 5: hot compress

Note that hot compress is not allowed within 24 hours of chest muscle injury, but after 24 hours or 48 hours, the normal blood flow of the injured muscle is too tense and lack, and the muscle is prone to hypoxia and glucose deficiency. Hot compress with towel can improve the blood flow and promote the healing of long-term tense muscle tissue. Practice: heat the towel in the microwave oven and apply it to the muscle strain for 10 minutes, many times a day.

step 7: Massage

24 hours after chest muscle injury, massage can be performed on the injured part, which can help reduce muscle spasm, relax muscles, fight inflammation and relieve discomfort. Method: when massaging, you should mainly push and knead, or use a rolling ball to relax and stretch your muscles.

step 8: paste

During exercise, plaster for treating muscle strain, promoting blood circulation and detumescence can be pasted for chest muscle strain. However, it should be noted that plaster should not be pasted at the beginning of muscle strain, so as to avoid more serious swelling and pain after muscle strain. It is best to paste it after 24 or 48 hours.

step 9: rest

After the chest muscle strain is properly treated, rest is the best recovery method. To avoid heavy activities, no more training is allowed until it recovers to about 80%. After warm-up, appropriate stretching and small times of training with small weight can be carried out.

step 10: stretch

If you want a quick recovery of chest muscle stretching, you can use a shallow stretching method. Doing an appropriate amount of stretching can maintain muscle flexibility and prevent spasm. Start two to three times a day and 15 – 20 seconds of stretching and deep breathing. Methods: the stretcher stands on both feet, keeping the forearm of one arm on the fixture, and then slowly press the body center of gravity forward to stretch the pectoralis major muscle, keep this action for 15 seconds, and then change the other side. Note: even the most gentle stretching should not be carried out until the rest is almost recovered. The stretching action is required to be small, slow and short. It must not be carried out excessively to avoid greater muscle discomfort. When stretching, be sure to pay attention to whether the injured part is painful. If it is painful, stop stretching and continue to rest.

step 11: diet

In the recovery stage of chest muscle strain, you can eat more foods rich in high protein, such as lean meat, eggs, milk, beans, fresh vegetables and fruits, which can help the recovery of strained muscle.

How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

how long does it take to recover from chest muscle strain

Depending on the strain. How long the chest muscle can recover after the strain depends on the degree of the strain, the treatment measures and the rehabilitation rest. If the strain is not serious and effective treatment measures are taken, the recovery time will not be too long, generally it can be good in 1-2 months, while the recovery time for serious strain is longer, such as rib fracture The recovery time of muscle tear is half a year or even longer.

How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

causes of chest muscle strain

not warming up enough

Before the chest muscle exercise, if the preparation activity is improper, the physiological function of the muscles in the chest muscle has not reached the state required to adapt to the exercise, and they will be unable to bear the load during the training and suffer from strain.

too much exercise

The exercise level is not enough, the muscle elasticity and strength are poor, and the chest muscle exercise intensity is too large, which makes the chest muscle excessively tired or overloaded, resulting in the decline of muscle function, the weakening of strength, the reduction of coordination, the excessive movement, the violent contraction of the muscle exceeds the muscle affordability, or the passive excessive elongation exceeds its extensibility, resulting in strain injury.

exercise action force error

In the process of exercise, if you don't master the correct action essentials, the force posture is incorrect, and the body action is uncoordinated. When you exert too much force, it exceeds the scope of normal muscle activity, resulting in bleeding and strain of chest muscle. It is easy to get the wrong force and strain in the common chest exercise push.

environmental factors

Many times, the occurrence of chest muscle strain is also related to the environmental conditions at that time, such as too low temperature, too high air humidity, too hard playground and other factors may lead to chest muscle strain.

How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

how to prevent chest muscle strain

As the saying goes, prevention is better than treatment. Instead of waiting for chest muscle strain, unbearable pain and affecting the fitness effect, it is better to do a good job of prevention in advance. 1. Choose the exercise that suits you. No matter how much you want to practice your chest muscles, you should also consider your age, gender, physical fitness, physical physiology, psychological state, sports technology level and external environment. Do not rashly choose exercise that you are not familiar with or exercise with high difficulty coefficient. 2. Warm up before exercise. Carry out some activities such as dynamic stretching and jogging before exercising chest muscles. Although there is no guarantee that they will not be injured, warm-up is very important for the adjustment of psychological state, which is also helpful to reduce sports injuries. 3. Don't forget to organize activities after exercise. After exercise, you can do some finishing activities, among which stretching is a good choice. Stretching exercise can increase muscle flexibility. Good flexibility can first increase the range of motion of joints during exercise, and second, the ability to control movements at will is more accurate; Third, accelerate the elimination of fatigue, effectively prevent delayed muscle soreness, prevent muscle stiffness and muscle strain. 4. Master the correct movement skills. This is very important. The reason why many people suffer from chest muscle strain is that the posture is wrong. Therefore, before an exercise, we must master relevant action skills to ensure the action quality during exercise. 5. Gradually increase the amount of exercise. When exercising chest muscles, we should arrange the amount of exercise according to our own actual situation, and do not suddenly carry out high-intensity exercise, but increase it step by step. 6. With a reasonable diet. Diet may also affect the possibility of sports injury. Only a healthy diet can have a healthy body. In the daily diet, we should develop good eating habits, ensure the balance of nutrition, eat more fruits and vegetables, and eat less high calorie and high-fat foods.

How to recover quickly from pectoral muscle strain and the causes of pectoral muscle strain

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