Recovery After Muscle Injury

For convenience, muscle injuries are classified by degree of impairment.

1. First tension level is so called "Stretched" muscle. It is reversible injury.
2. Second extent is partial muscle rupture. It is anatomically impairment of several or more muscle fibers, or a total rupture of muscle fiber tuft.
3.The third full extent of the muscle rupture, etc. "Rupture".

1. Stretched muscle is functionally reversible muscle injury. It is a result of a sudden eccentric muscle activity; muscle elasticity limit is reached but not exceeded.

The integrity of muscle fiber is intact. Sometimes a distinction is made between strain and over stretching given that the limits of elasticity and integrity of the fibers is reached. The result is structural damage to muscle cells, and depending on the severity of the injury it is described as a partial muscle tear/ second degree.

In over stretched muscle tension is parallel to the muscle fibers and usually affect areas where blood is hard to reach - those areas where the muscles attach to tendons. Symptoms are sudden pain, pain when in motion, tenderness, but no swelling.

2-3. Partial and complete muscle rupture is sudden and accompanied by severe pain. There are two reasons:

- Uncoordinated movements at maximum contracted muscles.

- Fling in contracted strongly counteract muscle.

In partial rupture / 2nd level/ receiving rolling muscle fibers at the site of the wound. Това място е една малка вдлъбнатина пълна с кръв и обградена от сгърчени мускулни краища. This place is a little hollow filled with blood and surrounded by shrunk muscle endings. 1 and 2 and grade are obtained at the time of maximum shrinkage/ contraction.

Best results are achieved with operative intervention. Otherwise, the changes appear atrofic because muscle has lost its tension. The final result is a large scar, which is also painful. After the operation is done by plaster immobilization. On the 3 day start mental training, and contraction of the muscle - the 8 th day.

After removal of the plaster is held physiotherapy, underwater massage, electrical stimulation and light rehabilitation exercises. If there is no pain with movement and functional tests are negative, begin training after 6-8 weeks. Early in training muscle is prophylactic brace with elastic bandage, to avoid being overloaded.

Rehabilitation after muscle injury

Law of Arndt-Schulz states that incentives posture of the incentives are necessary to preserve the function of organs. The higher the potential capacity of a body, the more must be strong incentives to maintain this level of efficiency.

In practice this means that the more developed is a muscle, the greater must be loaded, just to avoid its functional degradation. Given the ever more frequent and more severe injuries, sport is facing the following problem: how to avoid loss of functionality, and an authority when it is immobilization and how soon to be created to compensate for functional degradation.

As to the muscles, this means they can protect themselves from atrophy to be kept within the limit of normal, and then quickly be overcome.In addition there sports especially if it is best not to go the pace of training.

The syndrome of exhaustion should be avoided. Acute distress syndrome is the result of psychological pressure arising from the lack of sports activities. Extensive research in rehabilitation centers found that systematically conducted sports classes have a beneficial impact on rehabilitation, recover more quickly and protect the employability of the acute syndrome of exhaustion. Value and effectiveness of physiotherapy and kinesitherapy are uncontested.

Weakening of the muscle can be prevented or limited by timely training for faster recovery of function without any further complications.

Rehabilitative exercises should be similar to those that are common to sports in his discipline. Typically, when muscle injury damaged area can not be subjected to load for some time, ie during the recovery period.

Various sports exercises are chosen according to the type and severity of trauma. Difference between the exercise is intended for health authorities and those required for the rehabilitation of the affected limb or part of the body.

Exertion Scale in Training

You can do with the scale set out exertion. In most classes should stick to the points 6-7. Be careful never to go 9.

In the exercises, which are longer and less load not exceed 5. Described in point is delivered in an entertaining manner that best enables you to understand the idea of the scale of exertion.


1. Watch TV and eat candy.

2. I feel comfortable and I all day to maintain that pace.

3. I still feel good, but my breathing is slightly accelerated.

4. Slightly dim, but I feel well and can keep a conversation easily.

5. No longer is quite comfortable, sweat a little more, but still easily able to talk.

6. I can still talk, but gently blow.

7. Can still talk, but prefer not to speak.

8. I can mumble something to answer your question, and I was difficult to maintain this pace much longer.

9. Most likely will die.

10. I am dead !:)))

Proper Breathing During Exercise

Many people, when the trainee is more worried about the burdens that use other - for the proper execution of exercise, but like most of them did not consider the third as an important element of training, namely, breathing .

The first thing you must give account, which is in practice in the gym hold their breath. Most often this happens in exercises with weights that are on the border of our ability.

The question that most people unknowingly fill their lungs with white air to be able to bear the burden. This is "wonderful" way to increase internal pressure and get a hernia.

And here comes the question-what is the correct way of breathing? Just when you make the biggest effort in carrying out the exercise when your muscles are the most concise, to miss the air to prevent the internal pressure to take a breath, when you start the opposite movement.

It is very important way expiration - must utters slowly, with the mouth closed, not the entire expiratory air from the lungs.

In general this may seem a little "unnatural" way of breathing, but you will always away from home because of injuries increased pressure and will cost less effort to lift more weight.

How should we breathe,when we need to move the TV, for example? The foregoing policy is absolutely contrary to any daily physical activity, air out when making any effort. Never do it in easy way - aspiration to lift the burden, otherwise you will be hurt.

The Most Effective Exercises

Which is the most common reason why people do not exercise? Lack of time. We are all very busy and we want to reduce training to a minimum to be able to insert them into our task filled day.

Here we offer a solution to this issue, so no hurry to find another reason not to train. The exercises are perfectly suitable for both men and women. Survey of "Exercise" magazine among the most popular instructors around the world indicate the five most useful exercise for you.Here's the list!

If you're really busy, Try to make at least these five exercises two - three times a week. This will strengthen your muscles and bones will help you burn more calories and will make you feel better physically and mentally. Do not forget to do cardio exercises before.

Warm up well, stimulating the heart activity. Make jumps, skip if you have a chance.

Muscles for the Beach

When it comes to achieving the perfect body for the beach, do not trust their natural instincts. Most men focus on the chest and hands, ignored by the muscles, which occupy less space in the mirror.

This is wrong because the construction of broad muscular back and arms is the secret to achieve both the desired V-shaped form that creates the illusion of a thin waist, breasts healthy and strong body. Precisely because these muscles are usually lower, they will develop faster than others in active training. This means that almost immediately you will notice drastic changes in its physics.

This is a program designed to develop the shoulders and upper back for you. If you develop these weak parts now will strengthen the muscles around the chest and hands and you can work for chest and biceps more hard than ever before.

Will certainly be pleased by his kind in the mirror, regardless of what country is watching!

How to do it: alternating Training And Training B three times a week, as do at least one days rest between every two training. (Training And Start with the first week Training in the second B, etc.)

Repetitions and weights: Use the largest weight that allows you to properly run duplicates for each exercise. If you can not do all the repetitions in the exercises, involving the whole body mass gatherings such as behind doors or gatherings of up to chin height, use of alternative exercises instead.

Speed of movement: to each exercise, you will find recommended "tempo", indicated by three digits. The first digit indicates the seconds, which should remove the burden, the second length of the pause-and third-time, which should raise the gravity.

workout A

Do exercises 1 and 2 combined, making a series of exercises 1 and a series of exercise 2 by 90 seconds rest between the two. Repeat that two more times - all 3 great series.

Once you have made three series of classes 1 and 2, switch 3 and 4 and then 5 and 6 by following the same procedure.

Training B

This scheme is like a Make A Training classes 1 and 2 combined, making a series of exercises 1 and a series of exercise 2 by 90 seconds rest between the two. Repeat that two more times - all 3 great series.

Once you have made three series of classes 1 and 2, switch 3 and 4 and then 5 and 6 by following the same procedure.

Warming Up

Start each workout with 5-10 minutes of exercises niskointenzivni rhythm. Завършете с разтягане на всички главни мускули, като задържате всяко разтягане за 30 секунди с леко пружиниране. Finish by stretching all major muscles, holding each stretch as 30 seconds for a slightly springy.