The best leg stretching exercises. Shin Ligament Sprains and Tears

The pain caused by stretching the leg is familiar to everyone: there is hardly a person who has not received this type of injury at least once. Damage to the muscles, tendons or ligaments on the leg is quite simple to get - it is enough to fall awkwardly due to ice or going down stairs. Sprains are usually not life-threatening, but timely help is essential to heal and relieve pain more quickly.

What is a leg stretch?

Stretching (distortion) of the leg is an injury caused by the maximum tension of muscles or ligaments and tendons (fibers that connect muscle and bone). With an excessive load on the leg, its tissues cannot withstand the pressure exerted, which results in stretching of the limb. In fact, in this case, breakage of individual fibers in the bundle occurs while maintaining the integrity of others.

Tendon fibers have very high strength, but they are designed for a certain direction of movement and cannot withstand loads in an abnormal direction

Unlike stretching, tissue rupture is the destruction of all muscle fibers, ligaments or tendons at once.

Stretching can vary in severity. In reality, these are small tissue tears, which are classified depending on the magnitude of the deformity and the location of the localization.

Usually, the load on the ankle ligaments increases during movement, when the heel is sharply tucked inward

The most common cause of injury is active sports, falling or jumping from a height, violation of the rules of warm-up before high physical activity. Also, some inflammatory diseases can affect the elasticity of the fibers and lead to stretching (tendonitis, paratenonitis).

Traumatic tendon injuries are often diagnosed with various mechanical influences and excessive power load, in particular during sports

When stretching, you can often feel how something burst in the leg or burst. Trauma is always accompanied by sharp pain, which can be felt for up to one and a half months, while the acute phase lasts from 5 to 8 days. In addition, the site of the sprain swells, a hematoma appears, and the leg becomes less mobile.

Often, leg pain can be caused not only by a sprain, but also by a pinched nerve. At the same time, redness, swelling and limitation of the freedom of movement of the limb are also observed. Unlike sprains, a pinched nerve is often caused not by injury, but by a disease (osteochondrosis, sciatica).

Video: Stretching: Definition and Treatment

Distortion classification

Leg sprains are primarily subdivided according to the type of injured fibers:

Crick;
sprain;
sprained tendon;
combined stretching of several types of tissues at once.

Depending on the severity of the damage, three degrees of distortion are distinguished in each group:

I degree: characterized by minor pain, preservation of mobility of the joints of the leg and simultaneous rupture of several fibers while maintaining the integrity of the tissue.
II degree: in this case, the appearance of swelling of the injured site, disability, hemorrhage, inability to step on a limb is typical. Soreness is moderate. There are significant fiber breaks in the fabric.
Grade III: manifested by rupture of fibers, severe and sharp pain, as well as impaired stability of the damaged joint in case of rupture of ligaments. Extensive bruising appears on the injured area. When the muscles are torn off, it is impossible to use it under load, a characteristic muscle weakness appears.

For 1 and 2 degrees of damage, conservative treatment is most often prescribed, and with 3 degrees, surgical intervention is often required

Classification of sprains

Traumatology also systematizes sprains depending on the group of damaged ligaments. So, the ankle joint, which is most susceptible to distortion, is fixed by three groups of ligaments:

Outer surface of the joint: the ligaments are located here that help fix the talus from lateral displacement:
1. Calcaneofibular ligament.
2. The anterior talofibular ligament is the most commonly injured of all other ligaments.
3. Posterior talofibular ligament.
Inner surface of the joint: This is where the deltoid ligament passes, connecting the talus and scaphoid bones.

In second place in terms of trauma are the ligaments connecting the tibia:

Tibiofibular ligaments (posterior, anterior, posterior transverse).
Tibiofibular syndesmosis.

Classification of muscle sprains

Are at greater risk of injury calf muscles, thanks to which a person maintains balance during movement and bends knees and feet:

calf muscle;
soleus muscle.

Sprains of the thigh muscles are a very common injury in athletes.

Stretching of the thigh muscles (biceps, membranous, anterior) occurs mainly during sports training, while in a more severe case, the muscles lose their ability to contract and are subject to long-term recovery.

Tendon sprain classification

Depending on the location, there are several types of tendons that are more susceptible to stretching:

The Achilles tendon is the most powerful in the whole body, at the same time the most traumatized, which is associated with significant loads.
Patella tendon - the sprain is accompanied by pain localized above the knee.
Hamstring - distortion occurs when the lower leg is abnormally rotated, characterized by pain under the knee and a characteristic protrusion in this area.
Hip Tendon - Provides anchorage by connecting the pelvic bones to the upper thigh. Any excess stress associated with the tension of the thigh muscles leads to injury to the tendon tissue.

Classification by site of injury

Both single and combined sprains most commonly occur in the ankle and knee areas.

However, there are other locations that are at risk of distortion from the impact of a traumatic factor. In total, there are 6 areas in which this kind of tissue damage can occur:

Foot - in this place and tendons occurs due to the high load on the joint, the injury significantly restricts movement.
Ankle (ankle) - is a complex articulation of the bones of the leg and foot, in this place a complex stretching of the tendon and ligaments can occur.
The lower leg is the area from the knee to the heel where muscles are often prone to injury.
Knee - The knee joint is susceptible to stretching of muscles and ligaments, which, if damaged, can lose stability.
Thigh - in this place the internal muscles are especially vulnerable, the breaks of the fibers of which occur most often.
Buttocks - in this area, stretching of the fibers of muscles and ligaments can occur, are less affected by the tendons.

The most common types of ligament injury in the leg are ankle and knee sprains.

Causes of sprained legs

Typically, this type of injury is the result of sudden falls or intense exertion. In the case when there is a sharp movement of the joint, which exceeds its physical capabilities, a muscle, ligament or tendon sprain occurs. This may be due to:

the fall;
slipping;
wearing uncomfortable shoes, including high heels;
tucking the foot in or out;
running on uneven surfaces;
wrong landing after a jump;
engaging in active sports:
- tennis;
- strong-willed struggle;
- basketball;
- football, etc.
incorrect weight lifting technique;
a sharp blow to the leg.

There are also factors that predispose to stretching the tissues of the leg:

clubfoot;
flat feet;
arthrosis;
O-shaped curvature of the legs;
connective tissue diseases;
excess weight;
poor warming up of muscles before training;
incorrect gait, placing the foot on back side heels;
the presence of previous leg injuries, causing the weakening of the ligaments.

With constant stretching of the tissues of the leg (for example, in the case of a professional sports activities), this type of injury spills over into a chronic form.

Muscle stretching can be obtained in everyday life without calculating the load and effort when suddenly lifting weights, during sports or when performing work tasks

Sprained leg symptoms

When the muscles of the leg are stretched, the following symptoms are observed:

pain in a stretched muscle both during exercise and at rest;
muscle weakness in the leg;
hypersensitivity to touch at the site of the stretch;
lack of performance of the damaged muscle;
the presence of edema at the site of stretching, bruising or hematoma;
when severe injury- painful shock, loss of consciousness, increase in body temperature.

In any case, no matter what muscle is injured, severe pain occurs, and in the event of a complete rupture, a characteristic pop is heard

When the ligaments are sprained, the symptoms are similar, the presence of painful sensations, bruising and the development of swelling. The joint becomes inactive, difficulties in walking arise.

A hallmark of a sprain is a feeling of instability in the joint, its incorrect position when moving.

When the ligaments are stretched, the edema lasts for a week, and after it decreases, a hematoma remains

Stretching of the tendon is accompanied by acute pain in the case of fulminant and extensive injury, or insignificant if the affected area is not so large. In addition to pain, stretching of the tendon accompanies tissue edema and limitation of limb movement. In the absence of medical care, even with a slight stretching of the tendons, an inflammatory process can develop, which reduces the elasticity of the tissue, which contributes to the complete rupture of the vein and depressing consequences.

If the Achilles tendon is damaged, pain will be observed in an area about 5 cm above the notch of the calcaneus, accompanied by swelling of the ankle tissues and difficulty in flexion of the foot when trying to lift the toes. The patient cannot stand on his toes, run.

It is unacceptable to ignore even the slightest signs accompanying the stretching of the Achilles tendon

Diagnostics and differential diagnostics

Diagnosis includes a physical examination to determine the area of damage and determine the severity of the leg sprain. Identification of partial or complete rupture of fibers determines the further path of treatment and the duration of the recovery period, as well as the need for surgical intervention.

In case of insufficient visual examination, methods of ultrasound diagnostics of the damaged joint are sometimes used, as well as MRI and arthroscopy (taking a biopsy to determine the disease of the connective tissue).

Rupture of the medial lateral ligament of the knee, detected by ultrasound

When diagnosing sprains, X-ray methods are inapplicable, since only soft tissue formations can be subject to such deformation.

However, X-ray can help in the differential diagnosis with a fracture, since stretching and disruption of the integrity of the bone are accompanied by similar signs, and sometimes they are combined in one injury.

In addition to radiography, clinical signs are taken into account, which make it possible to clarify the diagnosis: in the case of stretching, there is no sharp pain on palpation of the bone, fragments are not felt and crepitus is not diagnosed (the sound that occurs when bone fragments rub against each other). At the moment of injury, you can hear the characteristic pop, and not the crunch of bones.

Also, during the differential diagnosis of sprains, the latter is excluded based on the data obtained after radiography. Visual examination assesses the deformity of the joint, as well as the possibility of resistance when trying to move and reducing the length of the limb - when stretching, the above symptoms are atypical.

Sprained leg treatment

The choice of the method of therapy directly depends on the diagnosis made, the accompanying complications and the severity of the injury. With the first two degrees of distortion, treatment at home is possible, and only the latter has indications for hospitalization of the victim.

If you have any doubts about a visit to a doctor, it is necessary to take into account the following warning signs, in which a visit to the doctor is necessary:

there is no mobility in the area of the damaged joint, due to severe pain it is impossible to lean on the leg;
the leg looks unnatural, the location of the joints is disturbed;
pain does not decrease, edema does not decrease for more than three days, bruises grow in size;
increased body temperature, there are signs of inflammation and redness of the injured area;
home treatment has no positive effect.

After visiting a traumatologist, it is important to follow all the doctor's recommendations, only then the treatment will be faster and more effective and will not leave unpleasant consequences. When prescribing bed rest, this advice should not be neglected and, in extreme cases, when walking, use crutches to relieve the load on the sore leg.

Rest is recommended for any degree of stretching of the leg.

First aid for stretching

Before contacting a medical professional, you can help the victim to avoid more serious consequences caused by sprains and shorten the rehabilitation period.

Emergency care consists of a few simple but effective steps:

Applying a cold compress to the stretch site. For this, food from the freezer is suitable, or just ice, which should be wrapped in a towel and applied to the injured area. This will provide vasoconstriction and reduce swelling, as well as relieve pain. The cold should be kept for 15 minutes every hour.
Cold compresses should be applied in the first and next three days after injury
Creation of conditions for maximum immobility of the leg in the joint. For this purpose, it is possible to apply tight bandaging with elastic material, as well as the imposition of an orthopedic bandage (bandage, splint) made of synthetic lightweight fabrics. In this case, immobility is ensured and, as a result, a decrease in pain and swelling, protection from further injury and aggravation of the situation (rupture of blood vessels, hemorrhage). When bandaging the legs, do not overtighten the limb too tight to maintain adequate blood supply. The bandage should be removed at night.
Long-term immobilization is also required in the case of a complete rupture of the tendon until the mechanical strength of the connecting structures is restored
Providing rest for the injured limb. The less the injured person disturbs the diseased joint, the better. For the first three days, any physical activity on stretched tissues is prohibited in order to avoid a deterioration in the prognosis of recovery.
The injured leg must be positioned so that it is above the level of the heart (on a roller or pillow). This will help ensure blood flow away from the sprained area, reducing pain and swelling.
With severe pain, you can give the victim an analgesic: paracetamol or ibuprofen.

When stretching the leg, the following actions are prohibited:

Carrying out heating procedures (applying a heating pad, compresses, going to a bath or sauna, rubbing with warming ointments). This will provoke the formation of more severe edema, hemorrhage, as well as a deterioration in the prognosis of the course of the disease.
Drinking alcohol, which will also provoke the above consequences.
The activity of the injured limb, attempts to walk, massage the stretch site. In an acute period, this can lead to further rupture of the fibers.

Active movements are allowed during the recovery period, but not in the acute phase

Video: the correct application of an elastic bandage when stretching the ankle

Drug therapy

Treatment with drugs comes down to anesthesia and local application of ointments (gels, creams, etc.), which help to reduce puffiness, reduce hematomas, restore tissue and impaired blood microcirculation. Taking painkillers is most relevant for the first 3-4 days after stretching, then you can reduce therapy only to local application of ointments. Among analgesics, Aspirin, Analgin, Ibuprofen, Ketanov, Paracetamol are most often prescribed.

Among the ointments, two groups can be distinguished that help in the treatment of sprains:

Cooling ointments. The use of these drugs is especially important in the early days of injury, as they have analgesic and sedative effects. When applying, the ointment should not be rubbed into the damaged area; you need to wait until the drug is absorbed into the skin by itself.
Warming ointments. These funds are applicable in the rehabilitation stage and are applied to the skin after an acute period, 4–5 days after injury. The drugs make muscles more elastic, have an anti-inflammatory effect and promote faster healing.

Photo Gallery: Cooling Pain Relief Ointments and Creams for Treating Sprained Leg

Ibuprofen has a local anti-inflammatory and analgesic effect Reduces and relieves pain, swelling of the joints, and also increases range of motion Quickly relieves both spontaneous pain and pain during movement, reduces inflammatory edema at the site of stretching Voltaren relieves inflammatory edema and post-traumatic pain Heparin-inflammatory ointment - anti-inflammatory drug, local anesthetic Ketonal relieves pain, swelling and inflammation at the site of the stretched leg

The ointment should be applied 2-3 times a day, in the amount of 3-4 g per application. The duration of treatment is determined by the doctor and depends on the severity of the sprained leg. A good therapeutic effect is provided by the simultaneous use of ointments and the administration of Troxevasin in tablet form.

NSAIDs should be used for a limited time due to their effect on the body as a whole. Long-term application of non-steroidal drugs can have a negative effect on the function of internal organs.

Photo gallery: warming ointments used during the rehabilitation period

Finalgon has a vasodilating effect, which is accompanied by an intense, long-lasting sensation of heat Apizartron - a combined preparation based on bee venom for external use Natural components of the balm stimulate blood circulation and lymph drainage, improve metabolism in the injured area, relieve inflammation and swelling Nikoflex - a combined preparation, has a local irritant analgesic and resolving effect Irritates sensitive receptors of the skin and subcutaneous tissue, dilates blood vessels, improves tissue trophism Pain-relieving and warming ointment, contains substances that have a local irritating, hyperemic and analgesic effect

It is worth remembering that any ointments are inapplicable in places where the integrity of the skin is compromised. In addition, a contraindication to applying warming ointments is:

pregnancy, lactation period;
oncology;
exacerbation of chronic diseases;
individual intolerance.

Video: treatment of sprains with ointments

Physiotherapy

Physiotherapy refers to therapeutic measures prescribed after the course of the acute phase of the patient's illness.

Table: Physiotherapy while stretching

Procedure name	The rendered effect
UHF therapy	UHF therapy has an anti-inflammatory effect, stimulates lymph and blood circulation, accelerates recovery processes, and helps relieve pain.
Ultrasound therapy	Has a weak warming effect, has a micro-massage effect on tissues. Under the action of ultrasound, biologically active substances are formed that contribute to pain relief and relieve inflammation.
Paraffin treatment	Treatment with the warmth of softened paraffin helps to improve blood circulation, improve lymph flow, and restore damaged tissues.
Diadynamic therapy	Refers to the methods of myostimulation. It helps to reduce pain, vasodilatation and increase blood circulation, accelerate tissue metabolism.
Magnetotherapy	It has a positive effect on the properties of blood, promotes the resorption of hematomas, accelerates the recovery of injured tissues, enhances lymphatic drainage and activates biochemical processes.
Electrophoresis	Allows you to enter the required medicine through the skin at the site of stretching under the influence of an electric field. It can be iodine, Dimexide, pain relievers.

The number of necessary physiotherapy procedures is selected by the attending traumatologist, usually from 3 to 10 sessions are prescribed. Depending on the severity of the condition, several methods of physiotherapy can be prescribed at the same time.

Massage helps to reduce pain, improve blood and lymph drainage in the damaged area, restore normal joint activity

It is forbidden to massage the stretch site through pain, this can lead to a worsening of the patient's condition.

A preliminary massage is performed on the area that is located above the injured area on the leg (for example, when the ankle ligaments are stretched, massage should start with rubbing the lower leg). The massage time is gradually increased from 5 minutes to 15.

The massage consists of two parts: preparatory and main. Before the procedure, it is necessary to ensure that the leg is in such a position in which all muscles and ligaments will be relaxed (put bolsters and pillows). The first week of massage, the session consists mainly of stroking the injured area, kneading and squeezing are performed on the upper area. In the second week, you can add more active movements in the area of damage.

Video: restoration of injured ligaments with massage

Surgery

Therapy with surgery is an extreme method of treatment, which is resorted to if other methods do not bring the desired positive effect. Also, in especially difficult situations, for example, a complete rupture of a ligament and, as a result, the formation of joint instability, the intervention of a surgeon is required to ensure further full functioning of the leg.

If a ligament is torn, the doctor can do one of two things:

Ligament suture.
Fixation of the damaged ligament with the help of another, adjacent ligament.

When the muscle is completely detached from the bone, it is also believed that conservative treatment is less effective than surgical treatment, in the first place it concerns back group thigh muscles. To return the muscles to their original place, special clamps are used, which are attached to the bone and then sutured with threads with the tendon of the severed muscle.

Technique of surgery for tearing the posterior thigh muscle group (hamstring) - suturing the common tendon of the posterior thigh muscle group to the ischium using anchor clamps

After the operation, the patient wears special corrective belts that help relieve the load from the muscle and speed up healing. The recovery period after surgery is 4-6 weeks.

When a tendon ruptures, they generally resort to a conservative treatment. However, in the absence of positive dynamics within 2 weeks, as well as in the event of a repeated rupture, the doctor may decide to perform an operation. The tendon is sutured with one of the many types of tendon sutures, the most commonly used type is the Krackow suture.

Krackow suture: This suture is used to sew both ends of the torn tendon together, and then the sutures are tied together

After the operation, the patient's leg is immobilized (fixed) using an orthosis or other similar devices. This period lasts 3-4 weeks, followed by further rehabilitation therapy.

Folk remedies

Therapy with alternative methods, when combined with medications, helps to accelerate recovery.

Raw potato compress

For treatment, it is necessary to wash and peel the potatoes and grate them. Transfer the resulting mass to gauze and apply to the stretch site 3-4 times a day for 20 minutes.

Pour 4 tablespoons of chamomile flowers with a liter of boiling water and cook for 15 minutes. After that, infuse the resulting broth for an hour and add to the water when taking a bath. In addition to chamomile, you can similarly prepare a medicinal decoction of oak bark and St. John's wort.

In the presence of a hematoma, the use of warm compresses is prohibited.

Photo gallery: folk remedies for leg sprains

Hot milk compresses are considered the most effective in stretching Potato tubers have an anti-inflammatory and anti-ulcer effect. When applied externally, onions have a wound healing effect. and wound healing external use

It must be remembered that folk remedies cannot fully replace drug therapy and are used only as a component of complex treatment.

Treatment prognosis and possible complications

With timely therapy and first aid, the prognosis for the treatment of the disease is favorable: the elongation completely grows together, the elasticity of the fibers is restored. The rehabilitation period takes from 3-4 weeks to six months, depending on the severity of the injury, but it is important to carry out full treatment and not ignore the doctor's prescriptions and recommendations.

In the absence of proper care, leg stretching can result in:

instability of the damaged joint;
the development of inflammatory diseases (arthritis);
re-stretching of damaged fibers;
in more severe cases - limb defects, the transition of the disease to the chronic stage.

The above complications can also occur with self-treatment: the victim often cannot make the correct diagnosis and miss a more serious injury.

Prevention of sprained legs

To prevent stretching of the muscles and ligamentous apparatus, the muscles should be strengthened by regular sports without excessive physical activity(jogging, swimming). It is also recommended that you choose suitable walking shoes and be careful when walking in high heels.

It is important to pay attention to nutrition and healthy way life: excess weight contributes to unnecessary stress on the joints.

With an injury such as a sprained leg, recovery cannot be quick. The minimum period to restore full functionality is 3 weeks. You should not stay idle and postpone a visit to the doctor - the timely setting of the correct diagnosis and the correct approach to treatment will accelerate recovery and save you from unpleasant consequences.

Muscle stretching is a common injury, provoked by tangible physical exertion or simple quick movements. Sometimes, with such an injury, a person feels the gap that has occurred, followed by severe pain.

Top Causes of Stretching

Stretching of the leg muscles occurs:

while running or briskly walking;
after an intense warm-up, while exercising with dumbbells;
ankle sprains often occur while playing tennis or basketball, due to rock climbing, jumping from a height;
stretching in the knee area is not uncommon when doing gymnastics, volleyball, even when descending;
due to hypothermia;
due to overwork;
increased muscle stiffness.

Treatment depends on the severity. It often takes a week to two months to fully recover.

Stretch recovery

Main symptoms

If, after an injury, a person feels severe leg pain, is not able to immediately move the limb, or movements are severely limited, it is likely that the leg muscles have been stretched.

Symptoms are associated with a characteristic swelling in the area of stretch, hemorrhage is noted. Symptoms say that there has been a rupture of blood vessels. Severe pain is added to the number of common signs if you try to touch the site of injury. The pain is accompanied by convulsions. Symptoms of a fracture differ from a muscle strain, often even outwardly visible deformity of the leg. After a week or two, the symptoms of stretching disappear. If muscle rupture occurs, symptoms persist within 4-5 weeks.

Only the doctor will accurately determine the severity of the injury to the leg after a thorough examination. If there is any doubt about the diagnosis, an x-ray is taken. The study will accurately determine the damage to the bone tissue.

The severity of the injury

Depending on the strength of a person's injury to his own leg in medical practice, a gradation of the degrees of the disease associated with stretching the muscles of the legs is noted:

at the first stage, the pain is moderate, a micro-rupture occurs muscle fibers;
the second degree of the disease is characterized by the occurrence of edema at the site of injury, it becomes difficult to walk, and the fibers break
in the third degree, a person experiences severe pain, a rupture of the ligaments is noted, the stability of the joint is disturbed, and muscle damage leads to a loss of the ability to contract.

Calf ligament rupture

Diagnostics

If the sprain of the leg ligaments has been accurately identified, the injury does not require special diagnostics. The doctor will examine the patient, determine the symptoms and make a final diagnosis. Then treatment is started immediately.

If the case is difficult or there is no confidence in the exact diagnosis, an ultrasound scan will be needed. The method will show for sure whether the ligaments are sprained or torn. An ultrasound will be able to detect the presence of obvious lesions that require longer treatment than sprains.

The main methods of treatment

Treating sprained leg muscles is not an easy process as it seems at first glance. Depends on the severity of the injury. For example, with a mild degree, treatment takes 7 days. A severe form of the disease will require a longer recovery. An important point is considered the fact how timely and correctly the person received help.

First, the injured leg will need to ensure complete rest. The limb is in a motionless state for two days. If there is an injury to the lower leg, hip, bed rest is necessary. In case of an urgent need to get up, doctors recommend using crutches, and it is forbidden to overload the leg.

In place of damage, you need to put cold, for example, a compress. It will remove the swelling and reduce the development of hemorrhage. The ice will need to be held on the lower leg for 20 minutes. For two days, apply cold compresses every 4 hours.

Ice can be harmful if placed directly on the skin. It is imperative to wrap the pieces in a cloth, similar advice applies, for example, to vegetables from the freezer. After two days, cold compresses are replaced with warm ones. Taking a warm bath is beneficial.

If the ligaments are damaged, it is better to fix the limb, an elastic bandage will do. Trauma with bruising should not be neglected; treatment involves fixing the leg in an elevated position. In this way, it will be possible to avoid an increase in edema. Together with these methods, it is recommended to take pain relievers and anti-inflammatory drugs. They are appointed by the doctor. For example, ointments containing non-steroidal drugs.

Later, massage is prescribed, a series of exercises that alleviate the condition. Doctors will advise special physiotherapy.

An approximate treatment regimen for a moderate degree of injury:

In the early days, possible physical activity is excluded. The tension of the muscles of the lower leg is especially dangerous. Pain is muted with analgesics. If a strong tumor has formed at the site of injury, aspirin or ibuprofen should not be taken, they affect blood clotting. It is advised to put your foot on the pillow. A cold compress is applied to stretch the ligaments for 20 minutes. During the day, it is advised to tightly wrap the leg, lubricate the legs with cooling ointments at night.
After a week, if symptoms persist, treatment is continued. Doctors recommend rubbing the sore spot with ointments to restore ligaments and improve microcirculation in tissues.
Calf muscle is recommended to knead with simple exercises shown by a physician.
Treatment is accompanied by magnetotherapy, diadynamic therapy and ultrasound.
Magnetic therapy
They are allowed to fully move when the pain disappears completely, and there is no discomfort in the damaged area, for example, the lower leg. If you need to resume sports training, it should be done gradually. Muscles need to be flexed before exercise. If, after training, pain in the lower leg is felt, treatment is resumed, physical activity is stopped.

The restoration of the lower leg is a difficult process, and it is not worth delaying the treatment. It is better to immediately contact experienced doctors. It is important to remember that repeated damage to the injured part of the leg will be more painful and the treatment will last longer.

Application of surgical methods

If complete tears of the thigh or lower leg muscles are noted, the muscles completely cease to function. When using only conservative methods of treatment, a large scar appears, it is recommended to stop playing sports. If you turn to the surgical method, the scar will remain much thinner, the muscle will practically recover.

Home treatment

At home, in the first two days after the injury, they put cold on the sore spot, then they move on to warm compresses. Heated sand or salt is poured into the cloth bag. It is permissible to put a warm heating pad, an iodine grid will have an effect, you need to apply it twice a day. Gauze dipped in warm milk is used as a warming compress: it is fixed with a bandage and monitored so that it can be replaced in time as it cools.

Warming compress

It is customary to treat stretching with various ointments, the doctor will determine the course of treatment, and write down the duration of the use of gels and ointments. Ointment to improve the condition of the leg is easy to prepare at home. You will need water, yolk and laundry soap. To obtain a homogeneous mass, the soap is crushed, preferably with a fine grater. Mix a spoonful of soap with two tablespoons of water and yolk. The mass is wrapped in gauze and applied to the sore spot. For convenience, secure the compress with a bandage. It is noticed that homemade ointment relieves pain, muscles recover faster.

For warming compresses, use alcohol or vodka, clay, even puff pastry. The hematoma will disappear faster due to the body. Natural apple or wine vinegar helps with stretching. Used in folk treatment vegetables: grated potatoes, onions and garlic. If we talk about medicinal plants, they use plantain, elecampane, elderberry and juice, aloe leaves, eucalyptus oil.

Aloe leaf is used to relieve swelling. It is crushed, placed directly on the tumor, and fixed with a bandage. There is no clear scheme for using aloe compress. The only condition is that when the gruel heats up, you need to remove it from your feet.

Sprains are treated with herbal baths. For example, brew calendula, birch leaves, plantain, chamomile and string. Dilute the broth with warm water, make baths for the sore leg. The water should not be hot.

Prevention of leg injuries

If we talk about lower leg injuries, elderly people are at risk. For older people, it is important to avoid strenuous exercise and any kind of fatigue in the leg muscles. It is recommended to adhere to proper nutrition in order to maintain muscle mass in a good condition. Once diagnosed, the body can be supported with strengthening supplements.

A poorly developed muscle corset contributes to frequent muscle stretching: a person moves little, there is no physical activity during the day.

Throughout life, you need to carry out a kind of gymnastics for the muscles, then relaxing them, then straining them. Recommended for all people, including athletes. It is important to withstand strength in exercise. Maximum muscle tension can lead to stretching, it is better to determine the optimal strength for yourself, then exercise.

As for athletes, before starting a workout, you will need to carry out a number of simple exercises to warm up the body. A kind of preparation of the ligaments for heavy loads is carried out. Muscle temperature during light gymnastics becomes higher, due to this, the muscle acquires elasticity and firmness.

What is a leg stretch?

Tendon fibers have very high strength, but they are designed for a certain direction of movement and cannot withstand loads in an abnormal direction

Unlike stretching, tissue rupture is the destruction of all muscle fibers, ligaments or tendons at once.

Stretching can vary in severity. In reality, these are small tissue tears, which are classified depending on the magnitude of the deformity and the location of the localization.

Usually, the load on the ankle ligaments increases during movement, when the heel is sharply tucked inward

Traumatic tendon injuries are often diagnosed with various mechanical influences and excessive power load, in particular during sports

Often, leg pain can be caused not only by a sprain, but also by a pinched nerve. At the same time, redness, swelling and limitation of the freedom of movement of the limb are also observed. Unlike sprains, a pinched nerve is often caused not by injury, but by a disease (osteochondrosis, sciatica).

Video: Stretching: Definition and Treatment

Distortion classification

Leg sprains are primarily subdivided according to the type of injured fibers:

Crick;
sprain;
sprained tendon;
combined stretching of several types of tissues at once.

Depending on the severity of the damage, three degrees of distortion are distinguished in each group:

I degree: characterized by minor pain, preservation of mobility of the joints of the leg and simultaneous rupture of several fibers while maintaining the integrity of the tissue.
II degree: in this case, the appearance of swelling of the injured site, disability, hemorrhage, inability to step on a limb is typical. Soreness is moderate. There are significant fiber breaks in the fabric.
Grade III: manifested by rupture of fibers, severe and sharp pain, as well as impaired stability of the damaged joint in case of rupture of ligaments. Extensive bruising appears on the injured area. When the muscles are torn off, it is impossible to use it under load, a characteristic muscle weakness appears.

For 1 and 2 degrees of damage, conservative treatment is most often prescribed, and with 3 degrees, surgical intervention is often required

Classification of sprains

Traumatology also systematizes sprains depending on the group of damaged ligaments. So, the ankle joint, which is most susceptible to distortion, is fixed by three groups of ligaments:

Outer surface of the joint: the ligaments are located here that help fix the talus from lateral displacement:
1. Calcaneofibular ligament.
2. The anterior talofibular ligament is the most commonly injured of all other ligaments.
3. Posterior talofibular ligament.
Inner surface of the joint: This is where the deltoid ligament passes, connecting the talus and scaphoid bones.

In second place in terms of trauma are the ligaments connecting the tibia:

Tibiofibular ligaments (posterior, anterior, posterior transverse).
Tibiofibular syndesmosis.

Classification of muscle sprains

The calf muscles are at greater risk of injury, thanks to which a person maintains balance during movement and bends the knees and feet:

calf muscle;
soleus muscle.

Sprains of the thigh muscles are a very common injury in athletes.

Tendon sprain classification

Depending on the location, there are several types of tendons that are more susceptible to stretching:

The Achilles tendon is the most powerful in the whole body, at the same time the most traumatized, which is associated with significant loads.
Patella tendon - the sprain is accompanied by pain localized above the knee.
Hamstring - distortion occurs when the lower leg is abnormally rotated, characterized by pain under the knee and a characteristic protrusion in this area.
Hip Tendon - Provides anchorage by connecting the pelvic bones to the upper thigh. Any excess stress associated with the tension of the thigh muscles leads to injury to the tendon tissue.

Classification by site of injury

Both single and combined sprains most commonly occur in the ankle and knee areas.

However, there are other locations that are at risk of distortion from the impact of a traumatic factor. In total, there are 6 areas in which this kind of tissue damage can occur:

Foot - in this place, the sprain of ligaments and tendons occurs due to the high load on the joint, the injury significantly restricts movement.
Ankle (ankle) - is a complex articulation of the bones of the leg and foot, in this place a complex stretching of the tendon and ligaments can occur.
The lower leg is the area from the knee to the heel where muscles are often prone to injury.
Knee - The knee joint is susceptible to stretching of muscles and ligaments, which, if damaged, can lose stability.
Thigh - in this place the internal muscles are especially vulnerable, the breaks of the fibers of which occur most often.
Buttocks - in this area, stretching of the fibers of muscles and ligaments can occur, are less affected by the tendons.

The most common types of ligament injury in the leg are ankle and knee sprains.

Causes of sprained legs

the fall;
slipping;
wearing uncomfortable shoes, including high heels;
tucking the foot in or out;
running on uneven surfaces;
wrong landing after a jump;
engaging in active sports:
- tennis;
- strong-willed struggle;
- basketball;
- football, etc.
incorrect weight lifting technique;
a sharp blow to the leg.

There are also factors that predispose to stretching the tissues of the leg:

clubfoot;
flat feet;
arthrosis;
O-shaped curvature of the legs;
connective tissue diseases;
excess weight;
poor warming up of muscles before training;
improper gait, placing the foot on the back of the heel;
the presence of previous leg injuries, causing the weakening of the ligaments.

With constant stretching of the tissues of the leg (for example, in the case of professional sports activity), this type of injury spills over into a chronic form.

Muscle stretching can be obtained in everyday life without calculating the load and effort when suddenly lifting weights, during sports or when performing work tasks

Sprained leg symptoms

When the muscles of the leg are stretched, the following symptoms are observed:

pain in a stretched muscle both during exercise and at rest;
muscle weakness in the leg;
hypersensitivity to touch at the site of the stretch;
lack of performance of the damaged muscle;
the presence of edema at the site of stretching, bruising or hematoma;
in case of severe injury - painful shock, loss of consciousness, increased body temperature.

In any case, no matter what muscle is injured, severe pain occurs, and in the event of a complete rupture, a characteristic pop is heard

When the ligaments are sprained, the symptoms are similar, it is characterized by the presence of painful sensations, bruising and the development of swelling. The joint becomes inactive, difficulties in walking arise.

A hallmark of a sprain is a feeling of instability in the joint, its incorrect position when moving.

When the ligaments are stretched, the edema lasts for a week, and after it decreases, a hematoma remains

If the Achilles tendon is damaged, pain will be observed in an area about 5 cm above the notch of the calcaneus, accompanied by swelling of the ankle tissues and difficulty in flexion of the foot when trying to lift the toes. The patient cannot stand on his toes, run.

It is unacceptable to ignore even the slightest signs accompanying the stretching of the Achilles tendon

Diagnostics and differential diagnostics

Rupture of the medial lateral ligament of the knee, detected by ultrasound

When diagnosing sprains, X-ray methods are inapplicable, since only soft tissue formations can be subject to such deformation.

Also, during the differential diagnosis of sprains and dislocations, the latter is excluded based on the data obtained after radiography. Visual examination assesses the deformity of the joint, as well as the possibility of resistance when trying to move and reducing the length of the limb - when stretching, the above symptoms are atypical.

Sprained leg treatment

If you have any doubts about a visit to a doctor, it is necessary to take into account the following warning signs, in which a visit to the doctor is necessary:

there is no mobility in the area of the damaged joint, due to severe pain it is impossible to lean on the leg;
the leg looks unnatural, the location of the joints is disturbed;
pain does not decrease, edema does not decrease for more than three days, bruises grow in size;
increased body temperature, there are signs of inflammation and redness of the injured area;
home treatment has no positive effect.

Rest is recommended for any degree of stretching of the leg.

First aid for stretching

Before contacting a medical professional, you can help the victim to avoid more serious consequences caused by sprains and shorten the rehabilitation period.

Emergency care consists of a few simple but effective steps:

Applying a cold compress to the stretch site. For this, food from the freezer is suitable, or just ice, which should be wrapped in a towel and applied to the injured area. This will provide vasoconstriction and reduce swelling, as well as relieve pain. The cold should be kept for 15 minutes every hour.
Cold compresses should be applied in the first and next three days after injury
Creation of conditions for maximum immobility of the leg in the joint. For this purpose, it is possible to apply tight bandaging with elastic material, as well as the imposition of an orthopedic bandage (bandage, splint) made of synthetic lightweight fabrics. In this case, immobility is ensured and, as a result, a decrease in pain and swelling, protection from further injury and aggravation of the situation (rupture of blood vessels, hemorrhage). When bandaging the legs, do not overtighten the limb too tight to maintain adequate blood supply. The bandage should be removed at night.
Long-term immobilization is also required in the case of a complete rupture of the tendon until the mechanical strength of the connecting structures is restored
Providing rest for the injured limb. The less the injured person disturbs the diseased joint, the better. For the first three days, any physical activity on stretched tissues is prohibited in order to avoid a deterioration in the prognosis of recovery.
The injured leg must be positioned so that it is above the level of the heart (on a roller or pillow). This will help ensure blood flow away from the sprained area, reducing pain and swelling.
With severe pain, you can give the victim an analgesic: paracetamol or ibuprofen.

When stretching the leg, the following actions are prohibited:

Carrying out heating procedures (applying a heating pad, compresses, going to a bath or sauna, rubbing with warming ointments). This will provoke the formation of more severe edema, hemorrhage, as well as a deterioration in the prognosis of the course of the disease.
Drinking alcohol, which will also provoke the above consequences.
The activity of the injured limb, attempts to walk, massage the stretch site. In an acute period, this can lead to further rupture of the fibers.

Active movements are allowed during the recovery period, but not in the acute phase

Video: the correct application of an elastic bandage when stretching the ankle

Drug therapy

Treatment with drugs is reduced to anesthesia and local application of ointments (gels, creams, etc.), which help to reduce swelling, reduce hematomas, restore tissue and impaired blood microcirculation. Taking painkillers is most relevant for the first 3-4 days after stretching, then you can reduce therapy only to local application of ointments. Among analgesics, Aspirin, Analgin, Ibuprofen, Ketanov, Paracetamol are most often prescribed.

Among the ointments, two groups can be distinguished that help in the treatment of sprains:

Cooling ointments. The use of these drugs is especially important in the early days of injury, as they have analgesic and sedative effects. When applying, the ointment should not be rubbed into the damaged area; you need to wait until the drug is absorbed into the skin by itself.
Warming ointments. These funds are applicable in the rehabilitation stage and are applied to the skin after an acute period, 4–5 days after injury. The drugs make muscles more elastic, have an anti-inflammatory effect and promote faster healing.

Photo gallery: cooling anesthetic ointments and creams for the treatment of sprained legs Ibuprofen has a local anti-inflammatory and analgesic effect Reduces and relieves pain, joint swelling, and increases range of motion Quickly relieves both spontaneous pain and pain during movement, reduces inflammatory edema at the site of sprain Voltaren relieves inflammatory edema and post-traumatic pain Heparin ointment is an anti-inflammatory drug, local anesthetic Ketonal relieves pain, swelling and inflammation at the site of a leg stretch

NSAIDs should be used for a limited time due to their effect on the body as a whole. Long-term application of non-steroidal drugs can have a negative effect on the function of internal organs.

Photo gallery: warming ointments used during the rehabilitation period Finalgon has a vasodilating effect, which is accompanied by an intense, long-lasting sensation of warmth Apizartron is a combined preparation based on bee venom for external use.The natural components of the balm stimulate blood circulation and lymph drainage, help to improve metabolism in the injured area, relieve inflammation and puffiness Nikoflex - a combined preparation, has a local irritating, analgesic and resorbing effect Irritates sensitive receptors of the skin and subcutaneous tissue, dilates blood vessels, improves tissue trophism Analgesic and warming ointment, contains substances that have a local irritating, hyperemic and analgesic effect

It is worth remembering that any ointments are inapplicable in places where the integrity of the skin is compromised. In addition, a contraindication to applying warming ointments is:

pregnancy, lactation period;
oncology;
exacerbation of chronic diseases;
individual intolerance.

Video: treatment of sprains with ointments

Physiotherapy

Physiotherapy refers to therapeutic measures prescribed after the course of the acute phase of the patient's illness.

Table: Physiotherapy while stretching

Stretch massage

Massage helps to reduce pain, improve blood and lymph drainage in the damaged area, restore normal joint activity

It is forbidden to massage the stretch site through pain, this can lead to a worsening of the patient's condition.

Video: restoration of injured ligaments with massage

Surgery

If a ligament is torn, the doctor can do one of two things:

Ligament suture.
Fixation of the damaged ligament with the help of another, adjacent ligament.

When the muscle is completely detached from the bone, it is also believed that conservative treatment is less effective than surgical treatment, primarily in relation to the posterior thigh muscle group. To return the muscles to their original place, special clamps are used, which are attached to the bone and then sutured with threads with the tendon of the severed muscle.

Technique of surgery for tearing the posterior thigh muscle group (hamstring) - suturing the common tendon of the posterior thigh muscle group to the ischium using anchor clamps

After the operation, the patient wears special corrective belts that help relieve the load from the muscle and speed up healing. The recovery period after surgery is 4-6 weeks.

Krackow suture: This suture is used to sew both ends of the torn tendon together, and then the sutures are tied together

After the operation, the patient's leg is immobilized (fixed) using an orthosis or other similar devices. This period lasts 3-4 weeks, followed by further rehabilitation therapy.

Folk remedies

Therapy with alternative methods, when combined with medications, helps to accelerate recovery.

Raw potato compress

For treatment, it is necessary to wash and peel the potatoes and grate them. Transfer the resulting mass to gauze and apply to the stretch site 3-4 times a day for 20 minutes.

Chamomile decoction

In the presence of a hematoma, the use of warm compresses is prohibited.

Photo gallery: folk remedies for stretching the leg Hot milk compresses are considered the most effective in stretching Potato tubers have anti-inflammatory and anti-ulcer effect When applied externally, onions have a wound-healing effect Chamomile has an anti-inflammatory and healing effect As lotions, decoctions and infusions from oak bark are used for skin inflammation, wounds and sprains St. John's wort decoction - anti-inflammatory and wound healing external use

It must be remembered that folk remedies cannot fully replace drug therapy and are used only as a component of complex treatment.

Treatment prognosis and possible complications

In the absence of proper care, leg stretching can result in:

instability of the damaged joint;
the development of inflammatory diseases (arthritis);
re-stretching of damaged fibers;
in more severe cases - limb defects, the transition of the disease to the chronic stage.

The above complications can also occur with self-treatment: the victim often cannot make the correct diagnosis and miss a more serious injury.

Prevention of sprained legs

To prevent stretching of the muscles and ligamentous apparatus, the muscles should be strengthened by regular sports without excessive physical exertion (jogging, swimming). It is also recommended that you choose suitable walking shoes and be careful when walking in high heels.

It is important to pay attention to nutrition and a healthy lifestyle: excess weight contributes to unnecessary stress on the joints.

The calf muscles are subject to significant stress in everyday life and when playing sports. Therefore, injuries in this area are not uncommon. Stretching of the calf muscles can occur with sudden movements and excessive efforts. Due to tissue injury, a tearing sensation and sharp pain appear. At severe damage the recovery process can take a long time.

Mechanism of injury

A distinction is made between acute sprains and injuries caused by overuse:

Acute injuries to muscles and tendons are caused by powerful contractions of the muscle-tendon elements. Stretching means stretching, tearing, or completely breaking the fibers.
Overuse damage is caused by intense physical activity. They are usually associated with overtraining in beginner athletes, where the muscles and tendons are not stretched well enough. Several factors increase the risk of such injury. Internal factors include - lack of strength, flexibility and elasticity of muscles and tendons, anatomical abnormalities, flat feet. External factors provoking a stretching of the lower leg - training errors, insufficient warm-up, inappropriate shoes.

The second type of injury includes a number of syndromes, manifested by injury not only to muscles and tendons, but also to bones, fascia, and periosteum. In particular, with prolonged excessive exertion, tendonitis of the Achilles tendon, a syndrome of increased pressure in the muscle lacuna, can develop. Such injuries are characterized by difficulties in diagnosis and treatment.

Most often, a stretch is found in the area where the gastrocnemius muscle

passes into the Achilles tendon. Muscle sprains can occur with sudden movements and muscle strain during running and brisk walking. Sharp braking in running is of particular importance. The danger of injury is great during intense warm-ups, jumping, tennis, volleyball, basketball, gymnastics, skiing.

In addition to the muscles, other elements of the lower legs can also be injured - tendons, ligaments, fascia. Stretching of ligaments and muscles often occurs with muscle fatigue and hypothermia. The likelihood of re-injury increases when there are scars in the tissues after a previous injury.

The severity of the stretching of the leg muscles

The criterion for classifying the stretching of the leg muscles was the severity of the injury:

the first degree is typical for rupture of less than 25% of the fibers;
with the second parameter, it varies from 25 to 75%;
when the third is ascertained, more than 75% of the muscle structure is damaged or a complete muscle rupture is observed.

A severe form of damage is often accompanied by combined tissue damage: bone fracture, dislocation of the joints, injury to the ligaments of the lower leg. Dislocation of the joint is characterized by complete rupture of the ligaments. Such damage requires the provision of emergency care due to the risk of massive bleeding and traumatic shock.

Muscle strain symptoms

Signs of a muscle strain are determined by the severity of the injury, ranging from mild to severe. With minor injury to individual fibers, the victim may not even seek medical help. But the lack of treatment can lead to an aggravation of the injury and the progression of its manifestations.

The following symptoms are characteristic for different severity of sprains:

At the first degree, mild soreness occurs, an increase in sensitivity in the affected area, which can appear only the next day after injury.
The second is characterized by piercing pain felt immediately. Tears of muscle fibers lead to the appearance of visible changes in the color of tissues under the skin during the day, the development of edema. Muscle functions are difficult: it is difficult for the victim to stand on tiptoes, he limps while walking.
The third is characterized by multiple injuries. In addition to tearing, muscles are usually found to have a high degree of sprain. A person experiences intense pain, aggravated by any movement, the stability of the joint is impaired. Injured muscles cannot contract.

Sprain symptoms indicate the severity of the injury and provide a tentative diagnosis. With the second and third degrees of severity, the patient needs immediate assistance and transportation to the hospital for objective assessment received damage. At the first degree of severity, treatment is carried out at home. The speed of recovery in such a situation is determined by the correctness of the treatment.

Trauma diagnosis

Objective research methods help to determine the nature of the damage and to accurately establish the diagnosis. Thanks to X-ray examination, it is possible to exclude injury to the bone elements of the lower leg. The condition of soft tissues can be assessed using ultrasound, computed tomographic scanning, and magnetic resonance imaging. The last of the listed examination methods is the most expensive, therefore it is advisable to use it only in difficult diagnostic situations.

Calf muscle strain treatment

For the first two degrees of stretching, conservative treatment is used. The PLDP method is recommended. The abbreviation stands for rest, ice, pressure, lifting. With the help of these simple techniques, first aid can be provided and self-treatment of the first degree of muscle strain can be organized:

Rest means the immediate cessation of training after injury. Immobilization of the limb for a period from 24 hours to 72 hours: the duration is determined by the severity of the stretch. After this period, rest should be relative, so as not to lead to muscle atrophy and stiffness in the joints.
Cooling is most effective during the first 15–20 minutes of the injury. Ice is applied through a wet towel. The exposure to cold is repeated every 30–45 minutes, continuing the procedure for an average of 20 minutes. The recommended duration of cold treatment varies from 1 to 3 days and depends on the severity of the injury.
An elastic band is used for compression. When cooled, a pressure bandage is applied over the ice. Care must be taken to avoid pinching arteries and nerves.
Raising the limb helps to reduce the accumulation of fluid and blood in the area of the injury. It is recommended to place your foot on a pillow. The method is used during the first 24–72 hours.

In foreign literature, it is proposed to follow the PRICE protocol, which, in fact, does not differ from the PLDP method. In PRICE, instead of recommending rest, it is proposed to organize protection and rest. For protection, it is necessary to eliminate the possibility of loading the limb by using crutches for movement.

In the second degree, the PLDP technique is also used at the initial stage, but it is supplemented by the intake of analgesics and anti-inflammatory drugs. A week after stretching, classes follow a program of gradual stretching and strengthening of the damaged leg muscles. Anti-inflammatory ointments are replaced with agents that have the effects of warming and improving microcirculation in tissues. Physiotherapeutic methods help speed up muscle recovery: magnetotherapy, ultrasound, galvanic currents, laser therapy.

With the third degree of stretching, it is recommended to use surgical methods to speed up the treatment process and reduce the size of the scar formed at the site of muscle tissue rupture. In addition to surgery, treatment and recovery methods are similar to those used for moderate trauma.

Video

Video - Calf massage

Rehabilitation for shin injuries

Rehabilitation methods, subdivided into several stages or levels, help to restore the function of the lower leg muscles. With the first degree of injury, exercises begin after 2 days, immediately from the third level. Their intensity is rapidly increased, then moving on to a program of training the strength and flexibility of this muscle group. A return to normal sports training is possible only in the complete absence of pain and discomfort in the muscles.

With more severe injuries rehabilitation begins after 7 days. Activities are introduced gradually - in three stages, dividing them according to the intensity of the impact and the complexity of implementation. Rehabilitation includes special isometric and concentric exercises, therapeutic massage, mass therapy, kinesitherapy, physiotherapy methods. The program is made by a rehabilitation physician who regulates the intensity of training depending on the course of the tissue healing process.

This effective foot complex can be done every day and is safe if you follow the instructions. Stretching by itself will make it possible to quickly normalize blood circulation and tone the muscles of the legs.

Effective foot complex

Exercise toe stretching

Very good stretch for legs. This position helps to stretch the knees, ankles, and quadriceps. In addition, stretching your toes relaxes your calf muscles, which are much easier to stretch afterwards.

When performing an exercise for the legs, you can not spread your feet to the sides. Pivoting the legs and feet outward can cause excessive tension on the ligaments on the inner side of the knee.

Caution: If you have or have had knee problems, be very careful s, sitting on legs bent under themselves.

Do this slowly and pay close attention to how you feel. Stop stretching immediately when you feel pain.

Most women in this position barely feel stretching. But for people with stiff joints, especially men, this position serves as an indicator of the stiffness of the ankle.

If, taking this position, you feel a strong tension, lean on your hands spaced at knee level and lean forward slightly. Find a position that you can sustain without pain for 20-30 seconds.

If you have a stiff ankle, try not to overexert it. Regular stretching will bring positive results. H Within a few weeks, you will notice a clear shift towards increased flexibility in the ankle joints.

Exercises for the toes

To stretch the toes and the fascia of the sole of the foot, sit on your heels with your toes under you.(see figure above). Lean on your arms outstretched to maintain balance and control the load. If you wish to increase the stretch, slowly lean back until you are satisfied with the result.

Hold only those positions in which you feel comfortable and can control tension. Hold easy stretching 5-10 seconds.

Be careful. The tension in this part of the foot and in the toes may be too much. Be patient.

Over the course of regular exercise, gradually train your body to increase the load. After this stretch, return to a seated position with your toes extended.

Achilles and ankle exercises

Place one foot so that your toes are next to or parallel to the knee of the leg on which you are sitting. Tear the heel of the exposed leg 1-2 cm off the floor. Then lower it to the floor, leaning on your thigh (just above the knee) with your chest and shoulder.

The goal is not to press the heel to the floor, but only to use the pressure of the shoulder on the hip to smoothly stretch the Achilles tendon area.

Be careful. The Achilles tendon can only be stretched with very light effort. Hold the stretch for 5-10 seconds.

As we get older, or after a long period of inactivity, we resume active physical activities, the muscles of the lower legs, ankle joints and arches of the feet experience severe overexertion.

One way to reduce or relieve the pain and inflammation that comes with increasing exertion is to stretch regularly before and after exercise.

If you have or have had knee problems, be especially careful. Under no circumstances should you stretch out to the point of acute pain. By varying the amount of stress, find the optimal stretching position.

To stretch the muscles in the front of the hip girdle, extend one leg forward so that the knee is directly over the ankle. The knee of the other leg should be pressed to the floor. Now, without changing the position of the knee on the floor and the knee of the extended leg, lower the pelvis down to create a slight stretch. Hold for 15-20 seconds.

You should feel a stretch in the front of your hip girdle and possibly in your hamstrings and groin muscles.

Stretching for 10-20 minutes in the evening is a great way to lift. muscle tone and a guarantee of wellness the next morning. If you know your tight areas, stretch them before going to bed (or while watching TV) and see the difference in the morning.

Do not put your knee in front of the ankle. This position makes it difficult to properly stretch the legs and hip girdle. The greater the distance between the knee of the backward leg and the heel of the forward leg, the easier it is to stretch the muscles of the legs and the lateral surface of the pelvis.

Leg Exercises - Gentle Option

Slowly roll the left side of the pelvis inward to change the stretch area. Even the slightest change in the angle of the pelvis will allow you to stretch different adjacent areas of the body. Hold the light stretch for 10-20 seconds. Stretch both legs.

This is a great exercise for the hip joints, lower back, and groin. To stretch your neck and upper back at the same time, you can look over your shoulder or back.

The previous exercise can be adapted to stretch the inner thigh. Bend your backward knee so that you bring your foot to the centerline of your body. Thus, the leg will be bent at the knee joint at an angle of 90 °.

Now lift your shoulder off the other knee and move your hands on the floor closer to each other. Lower your pelvis down to stretch the muscles in your inner thigh (groin). The back knee and the forward foot should remain in place.

Make sure that the raised knee is positioned exactly over the ankle. Hold the light stretch for 10-15 seconds. Repeat for the other side the same.

Great exercise for developing flexibility of the hip joints

Keeping your extended knee straight over the ankle, transfer your body weight to the base of your toes and toes of your extended back leg (see illustration). Hold a light stretch with your leg almost straight for 15-20 seconds.

To create the necessary load, try lowering your pelvis down. Use your hands to maintain balance.

This exercise stretches the groin area, back muscles hips and hip joint and some people also have the hamstrings of the back leg. Repeat for the other leg.

Another option involves a smooth lowering of the body to the inside of the knee of the leg extended forward (see figure). Hold the pleasant stretch for 15-20 seconds.

In addition, by straightening your torso as shown in the next two pictures, you can stretch the pelvic area.

Start by extending one leg forward so that the ankle is directly under the knee. The knee of the other leg rests freely on the floor. Place the palms of your hands on your thigh just above the knee. To stretch the front of your pelvis and thighs, straighten your arms to keep your torso upright while lowering your pelvis.

This is a great stretch for the front of the hip girdle and is good for the lower back as well. Hold for 10-15 seconds. Repeat the same for the other side.

Use the same technique as in the previous exercise, only this time lift the knee of your backward leg off the floor and lean on the front of the foot, partially straightening the leg. This stretching further contributes to the development of flexibility in the hip girdle. Hold for 10-15 seconds. Repeat the same for the other side.

In this position, you will have to stretch and balance at the same time. As in the previous exercise, lower your pelvis down and keep your torso upright.

EXERCISE SCHEME FOR LEGS

Perform these exercises in the order listed, as a single set. Published.

You still have questions - ask them

Everyone wants to be flexible and plastic, but by nature this is not given to everyone. However, you can improve your stretch with exercise at any age. Especially many are interested in how to sit on a longitudinal and transverse twine. Today we will talk about stretching the legs.

What is the use of stretching for the body (stretching)

Proponents of stretching (from the English. Stretch - to pull) are convinced that it benefits the body and is important not only to surprise others. Some firmly believe that there is no benefit to stretching. But how are things really going?

The most important benefit of stretching is the marked improvement in flexibility. This can help you do some strength exercises at full strength, making them more effective.

Also, stretching has shown itself well as a rehabilitation practice for people, for example, suffering from pain in the neck or knees.

However, contrary to popular belief, stretching does not prevent injury if you do it before training.

In addition, research has shown that stretching before the main workout can even decrease strength performance.

But after the main active workout, it's time to do some stretching. This will help stretch and relax the muscles in your body and prevent or reduce pain after exercise.

Simple Beginner Leg Stretching Exercises

The best efficiency and safety is shown by static stretching, since in these exercises the position is fixed and held for some time without any movements. Dynamic stretching can be more traumatic for ligaments and joints.

Many static exercises stretching - these are asanas (poses) from yoga. Let's get to know them.

It doesn't matter what stretching exercises we look at, they will be beneficial for both women and men.

There are a lot of variations of this exercise, from the simplest to those that only professionals can do.

We start with the simplest option.

Execution technique:

We kneel down and lower the pelvis to the heels.
We spread the knees to the sides as much as the current stretching capabilities allow.
We linger in this position.

If this posture is not difficult, we complicate the exercise.

Execution technique:

We get on all fours, we spread our knees to the sides, as far as the current level of stretching allows.
After that, we unfold the legs so that the inner side of the lower leg lies on the floor. The shins are parallel to each other. The socks look to the sides.
In this position, it is permissible to gently sway back and forth to deepen the stretch.

The goal is to completely lay the inner side of each thigh on the floor.

Another fairly simple, but no less effective version of the frog exercise is squatting.

Execution technique:

We squat down, feet are at the width of the pelvis, socks look to the sides.
Lower yourself so that your thighs touch your calf muscles.
Keep your back straight, try to roll your tailbone back a little.
We bring our hands together, joining the palms, the elbows rest on the inside of the knees.
Thus, it turns out that you push your knees to the sides with your elbows. If everything is correct, you will feel a stretch on the inner thigh.

These exercise options, with regular exercise, will allow you to sit on a side split.

There are more specific variants of the "frog".

Advanced frog pose

In this variant, the task is to put your feet on the floor. Of course, this option is only suitable for advanced people with a good level of stretching.

First you need to practice.

Execution technique:

We lie down on our stomach, stretch both legs.
With a breath, raise the body.
We bend one leg at the knee and pull it up to the buttock of the same name.
With the hand of the same name, we clasp the foot and gently begin to press to the floor.
We do the same with the second leg.

And gradually we try to do the exercise with both legs at once.

Side lunges for beginners

One more is enough good exercise for stretching internal muscles hips - side lunges.

Execution technique:

We stand straight, the back is straight, the gaze is directed forward.
Feet are about shoulder width apart.
We take a wide step to the side and bend the leg at the knee.
In this case, the knee should not go beyond the toe.
We bend the body to the leg and touch the floor with our hands.
In this position, you need to linger for 30-60 seconds and repeat on the second leg.

Butterfly pose - gymnastics not only for women, but also for men

Another borrowed yoga exercise for the inner thigh is the butterfly pose.

In fact, doing it yourself is ineffective, since it is not possible to apply the necessary pressure on the legs. It is worth asking someone to gently press on your hips for the best impact.

Execution technique:

We sit on the floor with a straight back.
We pull our legs to ourselves, as far as possible, and connect the feet.
Clasp your palms around your feet and pull them towards you, while trying to put your hips on the floor.

When the level of stretching becomes better, you can tilt the body forward from this position and try to reach the floor with your forehead.

Stretching from a sitting position - developing muscle flexibility

Seated bends are difficult for those with poor stretching. It is easier to perform bends while standing. But this effective exercise, and you do not need to discount it.

We sit on the buttocks, stretch our legs - this is starting position.
Try to keep your back straight in this position. If the stretch is not very good, you will already feel a stretch under the knee.
Place your palms next to you and rest them on the floor as if you want to push off, trying to tilt the body forward. Pull the socks towards you. Hold this position for a little while.
Now stretch your body towards your feet.
If this is easy for you, place your chest and abdomen on your hips and remain in this position for 20-30 seconds.
After that, return to the starting position, pull one leg towards you so that it rests its foot on the inner region of the other leg, and the knee looks to the side, and again stretch, bending forward. Wrap your arm around your outstretched leg. Hold this position.
If possible, you can lie on your stomach on an outstretched leg.
Repeat the same on the other leg and return to the starting position.
Now spread your legs to the sides as much as the stretch allows and tilt your body forward.
If it works well, we try to lower the body to the floor between our legs.
If it doesn't work out very well, you can put your hands on your palms behind and gently push yourself forward.
We linger in the incline for 20-30 seconds and straighten up.
Now we stretch our body not to the center, but to the right leg, trying to also lie on it with our stomach.
After that, we change the leg.
We straighten our back and begin to reach not with our stomach to the leg, but sideways. The task is to wrap your hand around your foot.
We change the leg.

You can do 2-3 such circles to more effectively stretch the ligaments and muscles.

It is best to do these physical exercise either paired, as a joint stretch, or with someone else's help to help you stretch.

Stretching from a standing position is also suitable for an untrained person.

Stretching while standing is usually easier and more comfortable even for an untrained person with not very good flexibility, so it is better to start stretching while standing, and then move on to other exercises.

We get straight.
Take a deep breath and bend down with a round back. Relax and allow your neck, head, arms and body to be in a comfortable, loose state. Feel a gentle stretch in the spine and linger in this position.
Take another breath and reach with your hands to the floor, trying to put your entire palm on the floor.
Then grab your knees and place your chest and stomach on your hips.
If nothing works at all, place your hands on your shins and stretch gently in a comfortable position.
We straighten up, take a deep breath and repeat the whole circle again.
After that, we spread our legs wider than our shoulders and bend forward to touch the floor with our toes.
If you can, place your entire palm on the floor.
The important challenge here is to strive to do everything with a straight back. Yes, with a rounded back you can bend deeper, but as a result, the quality of the stretch will decrease.
A good stretching exercise from this position: we bend down until at least fingers touch the floor and begin to rearrange our hands, as if stepping forward from the legs, and then returning to the legs.
Now we bend over to the right leg, trying to also stretch with a straight body.
We straighten and repeat on the other leg.

Lunges - Deep Stretch

We looked at mainly exercises that stretch the inner side of the thigh well. When done regularly, they will help you sit on the side splits. Be careful if you have or have any knee problems

For convenience on initial stages you can put something under your leg so that it relaxes in this position, and does not strain

If you manage to completely sit on the floor, then the next step is to unfold the pelvis so that you sit straight, not half-sided.

To get out of the split, we lean on our palms and bend our right leg. Gently collect the legs.

We repeat all the same on the second leg.

This exercise is also borrowed from yoga and is good for stretching on a longitudinal split.

Follow these tips and your workouts will become even more effective:

Stretch regularly to get noticeable results. 3-4 times a week will be enough.
The stretching complex (suples) is best done in the evening, not in the morning. The muscles warmed up and stretched during the day, so it will be easier to perform the exercises.
You need to do it for at least 30 minutes. We hold each position from 15 seconds to 1 minute.
Before stretching, it is advisable to warm up the muscles: do swings, squat, otherwise you can pull the ligaments and muscles of the leg.
Static stretching is safer than dynamic stretching, but that doesn't mean you can't help yourself by swaying. However, here you need to understand the measure: there should not be sharp jerks with a large amplitude (watch the training video).
You shouldn't feel a lot of painful tension in your legs. You don't need to stretch until it hurts.
The most important thing is to try to relax in every position. It is only when you relax that the muscles begin to stretch.

If you are not very flexible by nature and are sure that it is too late for you to do stretching, and nothing will work out, this is a delusion. The older a person is, the longer it may take him to get visible results but anyone can improve their flexibility.

Stretching at home for the twine is an integral part of your workout, thanks to which you will quickly achieve desired result and at the same time keep your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines.

Also, the twine is a good preparation for expectant mothers (including those who are just planning a pregnancy).

Psychological preparation

Each person wants to achieve the desired result as quickly as possible. Therefore, a completely natural question arises: after how long will I sit on the twine?

It depends on several factors:

age;
gender (girls are genetically more flexible than guys);
genetics;
muscle coordination;
warm-up intensity;
initial flexibility;
the correctness of the stretching exercises.

The attitude with which you train is also an important factor. To achieve a similar result in the human body, the structure of muscles, ligaments and joints must change. The length of this process depends on your age and fitness level. For example, children will do splits much faster than adults, since their bodies are not fully formed.

Advice! The most important thing to achieve a goal is not to try to achieve the desired result in a day or two. Before each workout, tune in to do all your exercises a little better today than you did yesterday. As a result, you are guaranteed to sit on the twine.

To be successful, be sure to keep a training diary. Research has shown that this psychological moment, which has nothing to do with physiology, actually works. In addition, thanks to the notes, you can see your progress, which, in turn, will help you not to lose heart at a crucial moment.

Physical training

In order not to harm yourself while doing the exercises, you need to warm up your body and muscles. One of the best ways to do this is a joint warm-up, mixed with push-ups and squats. fast pace... The fact is that such training improves muscle coordination. The effect is so subtle at first, but it will be of immense benefit as a result.

Let's look at an example. During push-ups from the floor, triceps are involved. However, as you progress, you can feel the biceps tighten. Such involvement of other muscles is precisely indicative of poor muscle coordination. The same thing happens during stretching - often just such "helpers" interfere with sitting on the twine.

To perform articular warm-up in all large joints, circular movements must be performed at the maximum possible amplitude. Movements are made 15-20 times in each direction.

Advice! To achieve the maximum effect, you need to perform a joint warm-up from top to bottom: first cervical spine the spine, then the wrist joints, elbow joints, shoulder girdle, lumbar, trunk, ankle, pelvis and knees.

You can also warm up muscles by running on a treadmill, cycling and jumping (with or without a rope). However, these exercises will not help improve the muscle coordination required for splits. Therefore, it is best to prepare for exercise with a joint warm-up.

How does it look in practice? At the moment of maximum tension when stretching, take a deep breath and hold your breath a little. As a result, you will feel how the muscles give in and relax. When performing the exercises, you must clearly adhere to the written instructions. Follow the golden rule of stretching at home: stretch where it hurts until it stops.

To achieve the desired result, you need to take at least 30 seconds for each exercise. In this regard, the rule applies: the more, the better. However, each person has a psychological barrier, because of which it is difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight this.

Advice! To obtain maximum effect, you need to train in the morning. One hour of morning stretching is equivalent to three hours in the evening.

Stretching exercises should be as varied as possible. Often, beginners cannot do the splits due to a couple of unstretched muscles, while their general flexibility is above average. Stretching evenly will help you achieve the desired result faster. If you stretch one muscle group well, it will definitely help with other exercises.

We sit on the twine

There are several types of twine:

longitudinal;
transverse;
sagging;
vertical;
on hands.

For each of them, you need to perform certain exercises.

Advice!The best way achieve the desired result and improve health - move from simple to complex. In other words, you must first master the longitudinal twine, and then proceed to the study of the transverse, sagging, vertical and on the hands. Jumping from step one to step three can damage your muscles or get injured.

Exercises for longitudinal twine

Since the longitudinal split uses the same muscles that work when walking, it is easiest to sit on it. To do this, you need to perform the following exercises:

Lunge with one leg forward and bend the knee so that the foot is perpendicular to the floor. Rest your palms on the floor on both sides, keep your head straight, look forward and spring for one minute. To do this, use the palms and muscles of the perineum.

While in the pose described above, straighten your torso, arch your back, raise your arms, and stretch as high as possible. This exercise stretches the legs and strengthens the muscles in the perineum. Breathing should be even and your face relaxed.

Lower your back leg to your knee, while the other should be perpendicular to the floor. Place your palms (or fists, whichever is more convenient for you) on your lower back and bend back. During this exercise, you can tilt your head back or keep it straight.

Return to the original position (exercise number 1). Place your palms on either side of your bent knees with your toes facing each other. Stretch your chest toward the floor. When performing this exercise, the upper body should be parallel to the floor.

Take the same pose as in the previous exercise, only stretch your chest and chin towards the floor.

Return to your original pose. Gradually bring the knee of the "back" leg closer to the floor.

Advice! Watch your breathing and technique with each exercise. You will get better and better each time, and in the end you will do the splits.

We sit on a transverse twine

To master the cross twine, do the following exercises:

Place your feet slightly wider than shoulder-width apart and rest your hands on your lower back. Bend back slowly trying to see your heels. If you put your hands on your stomach during execution, the abdominal muscles will be additionally worked out.

Straighten up, place your feet slightly wider than your shoulders and catch your breath. Then bend forward so that your back is parallel to the floor. The arms should be extended (for convenience, they can be closed in the lock). Look ahead.
Spread your legs so that your head and elbows fit between them. Next, bend down and rest your palms on the floor. When doing the exercise, do not strain your back or neck. It is also forbidden to bend your knees. Rock back and forth slowly.
Perform the previous exercise, but with support on the forearms.
Stretch your arms up, turn your socks outward and spread your legs wide.
Do a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and build up over time.
Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise. Please note: beginners are not immediately given this exercise.
Perform side lunges. When the exercise is easy, grab your ankles and reach towards the floor. Start with 8 sets and work up every 2 weeks.

Place your legs as wide as possible and bend forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breathing: at the entrance, the muscles should be tense, and as you exhale, they should be relaxed.
Do the same as in the previous exercise. Slowly lower your crotch and abdomen to the floor. After this succeeded, gradually straighten your pelvis, place your feet on your heels and straighten your back.

Advice! Do not underestimate the prep exercises - they also have great benefit for the body. You can start mastering the following types of twine only after you have learned how to perfectly sit on the longitudinal and transverse.

Food

Eating well will also help you achieve your goals faster and strengthen your stretched muscles. In this regard, one of better means is fish oil. It is also recommended to add fatty amino acids Omega-3 and Omega-6 to the diet. Eat flaxseed oil, nuts, and eggs regularly.

Also, an important factor is maintaining water balance in the body. You need to drink at least 2 liters of water per day. Add juicy fruits to your diet. Stop consuming salt to achieve your desired results faster. It can be replaced with seaweed, lemon juice, herbs, and natural spices.

carrot;
nuts;
spinach;
meat;
seafood;
legumes;
citrus fruit;
berries (blueberries, blackberries, cherries and raspberries).

Advice! To prevent inflammation in the joints, add vitamin complexes or foods high in calcium to your diet. In this case, the recovery of the body should be uniform, so you need to eat protein foods throughout the day.

Summary

Proper stretching at home will help you do the splits. To do this, you need to follow the basic rules:

breathe correctly;
perform exercises correctly and smoothly;
stretching each muscle group should last at least 30 seconds;
versatile stretch;
exercise in the morning.

Also, proper nutrition is an important factor. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

Before you start training, you need to prepare your body well. To do this, use all the same joint gymnastics mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to sit on the split.

Advice! Even with a technically competent performance of the exercises, it is impossible to achieve the desired result if you are not mentally disposed to train. The best way to fix this is to keep a diary in which you record your successes and achievements every day. As a result, you will be able to track your progress.

And most importantly, don't compare yourself to others. The time after which you sit on the split depends on many conditions: initial physical training, age, gender and so on. It will be better if you compare yourself with yesterday's self. Such measures will help to focus on the results achieved, and not on what so far does not work out.

Also, do not forget about good sleep, which is the basis for rapid muscle recovery. Another important factor is maintaining water balance - every day you need to drink at least two liters of water.