Due to the failure to deal with the relevant problems in the training in time, it has caused various pains. It should be promptly cured to facilitate recovery. Fitness 114 Xiaobian sums up the self-healing method of injury in bodybuilding.

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( 1 ) Self-feeling

Once you feel some kind of abnormal pain in the body of the forging chain, you have to stop doing it and you should relax and rest thoroughly.

( 2 ) Determining the injury

Find out the injury, gently rotate the injured part, and do some gentle movements to determine which muscles, tendons, ligaments are painful or injured. In this way, you can know where the action should be concentrated, and what actions should be avoided when forging the chain.

( 3 ) Lightening the burden

Do not increase the burden of injury, after clarifying the injured part, not only do not do the forging action that affects these injuries, that is, in daily life, we must also pay attention to not burden the injury. For example, the back pain should avoid the extraction of heavy objects, and the foot pain should avoid running.

( 4 ) Active rest

Bypassing the wound forging chain, take the "active rest method". The human body has more than 600 muscles, and even if there are 100 muscles injured , there are more than 500 muscles to practice. All muscles should be developed evenly, both the practice of the main weight-bearing muscles and the movement of the muscles around the wound. If the neck muscles that are injured or strained hinder the movement of the jaw, they can do half a stroke. When you are lying up, you need to lock your shoulder joints. It may involve painful shoulder muscles. If you only do half-way movements, you will not feel pain. In any case, care should be taken to avoid rest if the activity is uncomfortable.

( 5 ) Promoting blood circulation

To promote local blood circulation, it is necessary to carefully measure the injured part and find a movement that can gently move the injured part. In this way, blood circulation is promoted to supplement new nutrients and remove waste materials.

( 6 ) doing a slight stretch

Do a gentle stretching exercise, that is, slowly stretch the wound until it stops with a slight contact, then try to relax the damaged area and try to further stretch the injured part. When the muscles reach stretch and loosen, the healing blood will flow more to it and heal faster. However, if stretched too much, it will lead to the deterioration of the wound and even hurt again. It is best to relax the injured area as much as possible, then stretch it slightly, and focus on deep sucking to make it easier to relax the muscles at the wound.

( 7 ) Massage

Gently massage can directly increase blood flow. You can be embarrassed, but the more effective way to relieve pain is to relax and let a person who knows how to massage give you a massage.

( eight ) heat

By virtue of the natural cooling reaction of the human body, the heat can cause blood to flow to the surface of the body, and the heat can also slow down the tension of the injured muscles, thereby accelerating blood circulation and bringing more nutrients to the muscles. Hot showers, hot packs, lying in the hot tub and sauna can help relax your muscles. But don't overheat, especially when you have a lot of exercise, or in the summer.

( 9 ) Ice

Heat is often used for long-term post-injury treatment, but not for on-the-spot first aid. Just being injured and heating can cause swelling of the wound and cause further damage to the tissue. Generally, within 48 hours after the injury , use ice ( once a few minutes ) to reduce swelling.

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