你是否做了一个移动太快,太快或too intensely, unfortunately, muscle sprains and strains happen. Usually, they result from trying to outperform your current capabilities, not warming up adequately, not using correct alignment during exercises (especially while lifting heavy weights and/or moving too fast) or pushing yourself when you are too tired or not properly fueled. Sometimes, even when you’ve done everything right, they can also just happen.
如果您确实发现自己被拉动或紧张的肌肉所束缚，这里有一些技巧，可以帮助您迅速恢复身体。
扭伤和压力有什么区别？
First things first — it’s important to determine what happened.美国运动医学学院将扭伤定义为韧带的损伤，而扭伤是肌肉或肌腱的损伤；它们都可以从轻度到重度变化。如果你experience stiff, sore, tender muscles and/or swelling，您可能会有肌肉拉伤。如果您遇到疼痛，肿胀或瘀伤，那么您可能正在处理扭伤。医生都应看到任何使您拥有有限或不可能的移动性，严重疼痛和/或大量肿胀或瘀伤的事物。
如果发生在您身上，您应该如何处理？
ACSM推荐处理扭伤和压力的“价格”原则：
P:防止进一步的伤害，或者立即停止您的工作，并施加夹板，垫子或拐杖，如果适合更严重的伤害。
R：restrict activity, or avoid further movement within that area for at least 48–72 hours.
我：每60–90分钟涂冰15-20分钟。
C：apply compression. Consider using a wrap bandage, which may be removed during icing, to help support and protect the area.
E：提升受伤区域以减少或最大程度地减少肿胀。
非处方止痛药像布洛芬和/或肌肉摩擦或乳霜一样，某些维生素和草药补充剂（如维生素C，溴烯，姜黄，姜黄和arnica）也可能提供缓解。（在服用任何东西之前先检查医生。）
如果您无法进行定期锻炼，该怎么办？
在锻炼方案上扔毛巾之前，因为您必须休息受伤的区域，请促进您可以做什么动作。例如，如果您拉动腿筋肌肉，那么您的常规跑步程序就无法正常工作，但是您可以使用此时间进行一些认真的交叉训练上体的测力计。您可能会惊讶于仅使用上半场进行心血管锻炼可能是什么挑战！
或者，看看这个20分钟的全身座椅锻炼designed to build core strength, functional flexibility and improve your posture, all without standing up once. While it’s a bummer when you can’t continue on with your regular routine, recovering from an injury can also be a blessing in disguise. It not only helps you appreciate what your body does for you on a daily basis, it can also break you out of a fitness rut and force you to mix up your moves, which could even lead to better results (especially once you are able to get back to the gym and hit it hard again).
如果不仅仅是扭伤或压力，该怎么办？
如果你notice instability around a joint, or you’re unable to use the part of your body that is injured, you may have a more serious injury, such as a ligament or muscle tear. That could require a specific course of treatment and rehabilitation in order to heal properly.
如有疑问，或者如果您处于极大的痛苦中，请不要等待寻求医疗援助。您可能需要专业的关注来治疗受伤，因此，如果您受到严重伤害，请立即获得专业帮助。
*This article is not meant as a substitute for medical advice or treatment. Seek professional medical assistance immediately anytime you are injured.
您是否曾经处理过肌肉扭伤或压力？你是怎么处理的呢？您是否找到其他方法可以在康复时锻炼？在下面的评论中与我们分享您的最佳提示！
