What to do if you sprain your ligaments during splits?

In modern society, people like to do some physical exercise and sports to improve their physical fitness, but there are some risks when doing sports and exercises. Among them, ligament sprain due to splits is a very common situation. Most people do not know how to treat it properly when this happens during sports or exercises. So, what should you do if you sprain your ligaments while doing the splits?

First, what should you do if you sprain your ligaments while doing the splits? If you do the splits incorrectly, it is easy to sprain your hip ligaments. Moreover, if you have never done splits before, forcing yourself to do them can easily lead to thigh ligament sprain. So generally speaking, there is no problem in doing splits as long as you have enough warm-up exercises and have a certain level of basic skills. However, when you first start practicing, it is best to do it within your ability and not overexert yourself, so as not to cause unnecessary damage to your body. If you want to recover quickly after a muscle strain, you should let the muscles rest as much as possible, such as stopping exercise and trying to relax the strained muscles. In addition, you should also make sure to rest for the next week and avoid using the injured part for activities.

Second, if it is a muscle strain, it may cause inflammation. Generally, when muscle fibers are torn, the immune system will release more white blood cells to help heal damaged cells, connective tissue, etc., but excessive inflammation in this process may cause greater pain. Therefore, using cold compress can help constrict local blood vessels and reduce inflammatory response. Method: You can wrap a cold towel or frozen gel in a towel and apply it directly to the injured muscle for 10 to 20 minutes. At the beginning, the cold compress time can be longer and then the frequency can be gradually reduced.

What should you do if you sprain your ligaments while doing the splits? If the muscle strain has lasted for a while, more than 3 days or even 1 week, in a chronic muscle strain, the muscles will generally become weakened, the normal blood flow will be too tense and lacking, and the muscles will be prone to lack of oxygen and glucose. Applying heat can improve blood flow and promote healing of chronically tense muscle tissue. Method: Heat the towel in a microwave and apply it to the strained muscle for 10 minutes, several times a day. What we need to pay attention to here is that hot compress cannot be used as soon as you sprain your injury. Generally, if you have a sprain, hot compress can only be used after three days. The swelling needs to be reduced in the first three days so that the sprain can recover faster. If you want to recover quickly after a muscle strain, you can use shallow stretching. Stretching can help keep your muscles flexible and prevent cramps. Start two to three times daily and hold long, deep breaths for 15–20 seconds. Note: Shallow stretching requires smaller stretching movements and shorter durations. Do not overdo it to avoid causing greater muscle discomfort.