Most of us live very hectic lives that can be derailed by the smallest of inconveniences. As a child, you probably suffered from muscle strains on several occasions. These were most likely treated with some ice at the school nurse’s office, after which you were advised to limit physical activity until the pain wore off. Fast forward to today and the treatment approach remains largely the same liberal use of ice to ward off the inflammation followed by a massage session with a handheld massager or at your chiropractor’s office.
Sometimes, even the most aggressive treatment won’t help the symptoms of a muscle strain subside. You may have seriously overestimated your ability to lift a bar bell or similar, in which case the healing process might take longer. Nevertheless, if you are diligent you can actually avoid many of the risk factors associated with strained muscles.
For starters, you want to stretch before any form of physical activity. If you are preparing for a jog, bend your legs up one by one towards your buttocks. Stretch your hand out to reach the leg and pull it towards your back. This will help prime your muscles for the running activity you are about to undertake. There are various other exercises you can do such as wall pushups or a hamstring stretch, but if you’re tight for time this is the one to do.
Many people forget that stretching after you’re done exercising is just as important as priming your muscles for the activity to begin with. Repeat the same exercise listed above once you’ve finished your jog and avoid sitting or laying down for at least half an hour. What can happen is that lactic acid can begin to accumulate in your muscles, setting the stage for soreness the following day.
It’s important that after any form of physical activity you give your muscles a chance to rest. If you detect any swelling or inflammation, treat it quickly with some ice as to prevent any pain from developing. It doesn’t hurt to massage your legs with a handheld massager to help increase circulation in your legs to further ward off any possible soreness. Depending on how grueling of a run you took, you might still be encountered with slight discomfort the following morning. This lets you know that your muscles are responding to the physical activity and shouldn’t be a cause for concern.
Sometimes, even the most aggressive treatment won’t help the symptoms of a muscle strain subside. You may have seriously overestimated your ability to lift a bar bell or similar, in which case the healing process might take longer. Nevertheless, if you are diligent you can actually avoid many of the risk factors associated with strained muscles.For starters, you want to stretch before any form of physical activity. If you are preparing for a jog, bend your legs up one by one towards your buttocks. Stretch your hand out to reach the leg and pull it towards your back. This will help prime your muscles for the running activity you are about to undertake. There are various other exercises you can do such as wall pushups or a hamstring stretch, but if you’re tight for time this is the one to do.
Many people forget that stretching after you’re done exercising is just as important as priming your muscles for the activity to begin with. Repeat the same exercise listed above once you’ve finished your jog and avoid sitting or laying down for at least half an hour. What can happen is that lactic acid can begin to accumulate in your muscles, setting the stage for soreness the following day.
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