After the first aid measures, the parts of the body affected by strains and bruises should be cooled for several days and then lifted or relieved. Careful, slow movements during a strain improve the blood circulation of the tissue and thus promote the healing process.
A bruise should generally be more cautious: Only when swelling and bruising have subsided, the mobility may be trained more again. How long it takes to be physically active depends on the extent of the injury and the symptoms.
Duration of bruises and strains
As a rule of thumb for strains and bruises, you can then carefully start training and stretching again when you're out of pain - which can take as long as a bruise for a bruise.
If it is just a slight strain or over-stretching, you can be ready for immediate treatment after three to five days. Tear injuries or muscle tears require a break of several weeks to prevent the formation of scars that are particularly prone to re-injury. If in doubt, ask your doctor.
Reduce the risk of injury
Avoid injuries while exercising, by dosing and training according to your fitness to prevent misuse and overloading, and warm up for a long enough time (stretching exercises, slow running).
The warm-up training should be geared to the respective sport and above all already under the same conditions, under which later training or a competition takes place. Specifically, this means, for example, that you are already putting on the same shoes in order to strain the muscles and joints accordingly.
Even on the long tracksuit better to do without, because if you take this out, it comes to a drop in temperature, which narrows the widened by the warm-up vessels again and thus increases the risk of injury.
Avoid bruises and strains while exercising
Also, keep these tips in mind to avoid sports bruises and spasms:
- Especially after a (perhaps not completely healed) illness, you should take it slow.
- Also, over-fatigue and hypothermia increase the risk of strain.
- If a joint is your known vulnerability (for example, if you repeatedly bend over), protect it with an elastic bandage, for example.
- If you are practicing a sport that causes a certain amount of injury, prevent it with appropriate protective clothing - for example, knee pads for volleyball, a helmet for inline skating, a back protector for mountain biking or a foot cuff for martial arts.