Muscles at the back of the thigh

If you are a sports enthusiast, you must stretch your muscles before exercising. Otherwise, improper use of methods during exercise may easily result in muscle strain. Especially for some people who do not exercise regularly, they should do muscle stretching before exercise. If a muscle strain occurs, it will be very painful. What should you do if you feel a muscle strain in the back of your thigh?

How to recover from a hamstring muscle strain

1. Do not sit down to rest immediately after training. Walk slowly and do small jumps to relax.

2. After resting for 1-2 hours, you can apply a hot towel to the affected area. You can also take a hot bath.

3. If conditions permit, ask someone to help you relax through massage.

4. Muscle fiber theory: The cause of pain is damage caused by excessive stretching of muscle fibers. Therefore, you must do warm-up exercises carefully before doing high-intensity exercise.

Muscle pain is a warning from the body, indicating that the body is in an abnormal state and that some of our practices are wrong and should be stopped or corrected.

5. Exercise is to strengthen the body, not to harm it. Muscle strain is an injury caused by rapid contraction or excessive stretching of muscles during exercise. This is common during stretches, pull-ups, and sit-ups. After a muscle strain, there is severe pain in the strained area, and you can feel a cord-like lump formed by the muscle tension with your hand. It is obviously painful to touch, and there is local swelling or subcutaneous bleeding, and movement is obviously restricted.

6. After a muscle strain, immediately perform cold treatment - rinse the area with cold water or apply ice cubes wrapped in a towel for cold compress, then wrap the injured area with a bandage with appropriate force to prevent swelling. While relaxing the muscles of the injured area and raising the injured limb, you can take some analgesic and hemostatic drugs. The bandage is removed after 24 to 48 hours. Depending on the severity of the injury, you can apply blood circulation and swelling-reducing plasters, apply appropriate hot compresses or massage the injured area with lighter techniques.

7. If the muscle strain is serious, such as if the muscle belly or tendon is broken, you should go to the hospital for surgery as soon as possible.

Symptoms of hamstring muscle strain

The main symptoms are pain, swelling, and muscle tension, but not necessarily subcutaneous bleeding.

Mild. Only a small part of the muscle fibers are broken, which causes pain when force is applied or pressed, but the patient looks fine on the outside. The treatment at this time is to apply ice and an elastic bandage, and gently move the muscles to prevent them from becoming stiff. You can apply hot compresses and start resuming exercise in about 2 to 3 days.

Moderate. Some muscle fibers are broken, subcutaneous bleeding is obvious, and the affected area is swollen. The treatment at this time is to apply ice and tie an elastic bandage for 24 to 48 hours, and gently move the affected area. It will take about 3 to 4 weeks to return to your original amount of exercise.

Severe. All the muscle fibers are broken and the affected area is bleeding profusely. From the appearance, it can be seen that the broken part is concave, while the two sides are convex. If you encounter this kind of injury, you should first apply ice and bandage, and then go to the hospital for surgery. The recovery period after muscle rupture surgery is about 4 to 6 weeks.

The main causes of muscle strains

1. Insufficient preparation. Participating in strenuous activities before the physiological functions of the muscles have reached the state required for strenuous activities.

2. Weak physique, low training level, poor muscle elasticity, extensibility and strength, fatigue or excessive load.

3. Poor sports skills, incorrect posture, uncoordinated movements, excessive force, and exceeding the range of muscle activity.

4. The temperature is too low, the humidity is too high, the ground is too hard, etc.