Transform Your Running: AI Coach for Weight Loss [df83]

Muscle strains are a common injury in running. When your muscles are stretched beyond their normal limits during running, it can cause micro-damage, partial tears, or complete ruptures of the muscle.Beginner runners are more prone to muscle strains because their muscles are not accustomed to high-impact activities.

Muscle strains often occur due to insufficient warm-up, muscle overexertion, or sudden explosive movements.Muscle injuries can be acute or chronic.Generally, muscle strains are classified into three degrees: mild, moderate, and severe.

Mild muscle strains manifest as stiffness or pain in the injured area, swelling, muscle tension, stiffness, spasms, and increased pain when touched or during contraction and extension.Moderate muscle strains involve significant tearing or rupture of muscle fibers, with the injured area feeling like a sharp, cutting pain. Severe muscle strains show a rupture in the middle of the muscle, and a defect can be felt in the injured area.

What is the difference between muscle soreness and muscle strain?

Post-exercise muscle soreness is a normal physiological phenomenon caused by the accumulation of lactic acid in the muscles, which typically disappears within a week, especially noticeable on the second or third day after exercise.

With adequate adjustment and rest, the soreness will gradually diminish. This type of muscle soreness will eventually disappear and does not affect health; instead, it indicates that the body has undergone a certain level of exercise, which is beneficial for health.

In contrast to muscle soreness, muscle strains caused by exercise are different.If it's a muscle strain, it usually affects a small area of the muscle, with sharp pain during muscle contraction or stretching, and the pain is localized. The injured area may feel a stabbing pain during activity and a dull ache during rest.

Depending on the severity of the muscle strain, the injured area may also show bruising and swelling, accompanied by pain and limited movement of the knee or hip joint. Muscle strains not only affect continued exercise or training but can also lead to more serious physical injuries, so timely medical attention is necessary.

What causes muscle strains?

Insufficient warm-up: If you start running without sufficient warm-up or stretching, the muscles are not yet in a state suitable for intense activity, making muscle injuries more likely.

Incorrect training methods: Overtraining or suddenly increasing training intensity can exceed the muscle's capacity and cause muscle fatigue, leading to muscle strains.

Excessive muscle exertion: Incorrect posture, uncoordinated movements, and excessive force during running can exceed the muscle's range of activity, causing muscle strains.

Uneven muscle exertion: When two adjacent muscles work simultaneously, the weaker muscle is more prone to strains. For example, the quadriceps on the front of the thigh are stronger than the hamstrings on the back, making the hamstrings more susceptible to strains.

Weather and venue factors: Low temperatures, high humidity, and hard surfaces can all contribute to muscle strains.

How to deal with muscle strains?

If you notice symptoms of a muscle strain, you should immediately stop exercising, apply ice to the affected area, and follow the PRICE steps for first aid. If bruising starts to appear, you can use an elastic bandage to fix the affected area and reduce the extent of the bruising.

In the first few days after the injury, keep the leg straight while applying ice to help stretch the muscle and control the swelling. However, do not apply heat to the affected area within three to four days after the injury, as heat can increase swelling and muscle bleeding.

P — Protection

After a muscle strain, the first step is to protect the injured area, stop any activities that could cause further damage, and avoid aggravating the injury. Additionally, the capillaries in the injured area are prone to rupture, and massaging the area immediately after the injury can increase subcutaneous bleeding, enlarging or worsening the injury.

R — RestRest

Adequate rest after an injury can protect the muscles and other tissues, preventing the injury from worsening. Rest is essential and the first step in recovering from sports injuries. It involves not only stopping activities immediately after the injury but also avoiding strenuous activities during the recovery period. Athletes should stop training, as even minor injuries can worsen without rest and treatment.

I — Ice

Ice application is the most effective emergency treatment.Applying ice can quickly relieve pain, constrict blood vessels, and reduce blood flow to the injured area, thereby reducing swelling.Ice application also increases blood viscosity, reduces capillary permeability, and limits blood flow to the affected area.

Do not place ice directly on the skin, and do not apply ice for more than 20 minutes at a time, as prolonged icing can damage the skin or cause frostbite. The best method is to apply ice for 15 minutes, then remove the ice pack and allow the skin to warm up before reapplying.

C — Compression

Compression bandaging is used in almost all acute injuries. Compression can reduce internal bleeding and bruising, prevent fluid from seeping into tissues, and promote absorption.

Compression is usually applied after the injury and maintained for 24 to 48 hours. It helps reduce swelling and increases tissue pressure to minimize internal bleeding. Compression also slows inflammation and reduces fluid leakage from tissues.

E — Elevation

Elevating the injured limb can help return accumulated fluid from the injured area, reducing swelling and pain. The most effective way is to keep the injured area above the heart. For arm muscle strains, use a pillow or sling to elevate the arm. For leg muscle strains, keep the injured area above the hips. Elevate the injured area for the first 48 hours after the injury, and the longer, the better.

How to prevent muscle strains?

1.Pay attention to warm-up exercises before running

Adequate warm-up exercises before running are crucial for preventing muscle strains. Warm-up is not just a few minutes of slow jogging; its purpose is to increase blood flow to key muscle tissues in preparation for training or competition.The correct approach is to warm up with a slow jog before high-intensity running, keeping the muscles relaxed and flexible to avoid injury.

2. Post-run stretching is equally important

Stretching after running can effectively increase muscle flexibility. Good muscle flexibility not only allows for greater joint movement during exercise but also improves the precision of your movements.Stretching exercises can also speed up the elimination of muscle fatigue, effectively prevent delayed onset muscle soreness, and prevent muscle stiffness and strain.

3. Engage in cross-training whenever possible

Sometimes, even experienced runners can suffer muscle strains, not because of insufficient warm-up or incorrect posture, but because they engage in the same training routine every day, leading to muscle fatigue. Under the same training intensity, a slight lack of control can cause muscle strains.

Therefore, avoid single-type exercises and opt for cross-training whenever possible. For example, incorporate cycling, badminton, and other activities into your running routine to evenly use muscles throughout the body, reducing the risk of muscle strains.

4. Strengthen areas prone to injury

Focus on strengthening areas that have been previously strained or are frequently injured.Improving the health of these areas is a proactive way to prevent sports injuries. Targeted strengthening of muscles and tendons can reduce tension or overexertion in your hamstrings. Strengthening the gluteus maximus and hip abductors can reduce the pressure on your thighs and prevent tendon inflammation.

5. Don't be careless before fully recovering

If you experience a muscle strain, take the initial injury seriously. Clinical experience shows that the second sports injury is 70-80% related to the first injury not being fully recovered. Do not rush the recovery process. Ensure that the injury is fully healed before resuming related activities, and do not start with high-intensity exercises immediately.

Experience the local customs of Guiyang

Battle of Glory, waiting for you to join

Fearless forward, you are the hero