What to do if you strain your shoulder during fitness

In modern society, people are paying more and more attention to daily fitness. Many people have begun to choose fitness to improve their physical fitness. However, there are always some accidents in the process of fitness. Shoulder strain during fitness is a common situation. Many people don’t know how to deal with this situation when they encounter it during fitness. So, what should you do if you strain your shoulder during exercise?

First, what should you do if you strain your shoulder while exercising? The temperature is too low, the humidity is too high, the surface is too hard, etc. Muscle strains can be divided into active strains and passive strains. Active strain is caused by the muscle's active and violent contraction, with a force that exceeds the muscle's own ability to bear; passive strain is mainly caused by the muscle's forceful stretching that exceeds the muscle's own unique stretching range, thus causing strain. Muscle strains can occur at the boundary between muscle bellies or where the tendon attaches to the bone. A strain can range from a minor injury to a partial tear or even a complete rupture of muscle fibers. Sometimes, in addition to damaging the muscle tissue itself, the auxiliary tissues around the muscle, such as fascia and muscle sheath, are also often damaged. The areas of muscle strain are mostly the posterior thigh muscles, back muscles, calf triceps, rectus abdominis, trapezius muscles, etc.

Second, the symptoms of muscle injury are related to the degree of muscle strain. If the injury is minor, the symptoms are mild; if the muscle fibers are completely ruptured, the condition is more serious. The general symptoms include pain in the injured area, local swelling, muscle tension or cramps, obvious tenderness, and hardness to the touch. The pain is worse when the injured muscle is actively contracted or passively lengthened. In case of severe muscle strain, when muscle fibers break, the injured person himself often feels or hears a breaking sound, followed by local swelling, subcutaneous bleeding, difficulty in limb movement, and a depression at the break or abnormal swelling at both ends.

What should you do if you strain your shoulder while exercising? To prevent muscle strain, you should focus on the cause. For example, do warm-up exercises before strenuous exercise, especially for parts that are prone to strain; those with weak constitutions and low training levels should exercise within their capabilities to prevent excessive fatigue and heavy loads; they should improve their sports techniques and coordination of movements and avoid exerting too much force; they should improve training conditions and pay attention to the temperature of the sports venue. When exercising outdoors in winter, you must pay attention to keeping warm and not wear too thin clothes; pay attention to observe the reactions of muscles, such as muscle hardness, toughness, elasticity, and fatigue level; when resuming training after a muscle strain, you must proceed step by step and not rush, and strengthen local protection to prevent further strain.