Stretching the inguinal ligaments is an extremely unpleasant thing. The main reasons are overexertion in the groin, which occurs after training. An athlete or a person who plays sports can accelerate sharply, accidentally turn the wrong leg or fall.
As a result, both muscles and tendons are injured in the groin area. How to treat such an unpleasant disease?
Types of sprains
The goal of treating a groin sprain is to repair the ligaments. They should again become elastic, and the walls of the inguinal canal should be intact. Types of inguinal sprains are different, as are the methods of their treatment:
Inguinal hernia
1. Incomplete sprain and rupture of ligaments in the groin. Usually at the same time, doctors recommend rest. Sometimes the treatment is accompanied by physiotherapy and special physical exercises under the supervision of a traumatologist.
2. Stretching of the inguinal ligaments, in which most of the fibers are damaged. In this case, the intervention of a surgeon is already required, which will restore the integrity of the ligaments.
3. Inguinal hernia. It is considered the most dangerous, because. often accompanied by abuse. Its occurrence can be prevented if you go to the clinic in time after the pain.
The onset of the disease
Determining whether an athlete has pulled ligaments in the groin is quite simple. Usually the picture of the disease is as follows:
- a person feels a crunch in the thigh area;
- edema and convulsions appear;
- the inguinal muscle hurts and swells;
- a bruise occurs in the groin area.
The person first experiences pain in the groin. A day later, a lump appears in the place where the muscle is stretched. The blood vessels in the groin are ruptured. A bruise appears. It's just external signs stretching. There are also internal ones. Doctors say that when the inguinal muscles are stretched and the vessels rupture, the processes that occur in the tissues are destructive. The fact is that when the vessels lose their integrity, edema appears. Stretching is accompanied by weakening of the groin muscle. Therefore, convulsions are a consequence of the fact that muscle strength weakened. In addition, the disease limits a person in movement. It becomes difficult to walk and bend over. Stretching, according to traumatologists, requires immediate treatment. V otherwise a person will lose the ability to move at all.
A sprain in the groin area is accompanied by a strange sound, similar to a crunch. A person may not immediately notice the primary symptoms of the disease. Sometimes a bruise at the site of sprain does not occur immediately, but after a few days. The lump does not always appear. Sometimes a depression forms in its place.
Doctors classify muscle strain in three degrees.
First degree. The stretch is weak. A person can move around, sprain has no complications.
Second degree. Pain in the groin area does not go away for a long time, the groin area hurts, swelling appears. Bruises, hematomas, bumps appear in the groin, the person does not move well.
Third degree. It is very difficult for a person to walk and bend over, the pain when moving in the groin is very strong. The entire groin is covered with bruises. In the third degree, muscle spasms occur.
You will have to forget about physical education and fitness
Mostly, ligament sprains in the groin area are most affected professional athletes. The main risk of such a disease occurs in gymnasts, who require flexibility and stretching. Those who are engaged in fitness at the amateur level are also not immune from this kind of trouble. Doctors assure that in normal living conditions it is quite difficult to get such an injury.
It is unacceptable to treat a sprain in the groin area on its own, just as it is unacceptable to engage in physical education or sports immediately after an injury. The disease is fraught with complications. Stretching of the inguinal ligaments is the main catalyst for the development in the future inguinal hernia. Usually a hernia is fairly easy to identify. In this case, a protruding neoplasm occurs in the groin. A hernia is treated only with the help of a surgeon.
Treatment of sprains is a complex of therapeutic measures. First, a splint or splint is applied to the stretching site. Thus, doctors prevent the further appearance and growth of an inguinal hernia. Then traumatologists use various ointments for the patient, which allow:
- relieve pain symptoms;
- eliminate puffiness in the area of sprain;
- remove bruises, bruises, hematomas and bumps;
- partially restore motor function.
Then ultrasound is used for treatment. Usually, experienced doctors advise patients suffering from sprains to undergo an examination. Its purpose is to identify whether the patient has damage to the bones, joints, tendons and muscles. If during the study it is revealed that the patient still has pathologies, then the help of a surgeon will be required. True, surgery is the most extreme measure. Usually the muscles in the groin are restored by conservative methods.
The main thing is peace
The main factor needed for muscle recovery after a groin strain is complete rest. That is why the damaged area is fixed with a splint. Sometimes it is quite difficult to apply it on your own, you should consult a doctor. Immediately after an injury, it is better to apply ice or an ice compress to a stretched muscle and cold water. This will remove the pain syndrome. At the second stage, even before going to the doctor, you should use ointments, rubbing or balms. Their functions are anti-inflammatory and soothing. If the pain is unbearable, then analgesics will help. But only a doctor can prescribe them. If the patient's condition is getting worse, hospitalization cannot be avoided.
Main mistake those who are trying to help the victim, applying ice or a compress directly to the place where the inguinal muscles were stretched. Doctors are categorically against such treatment.. A tissue must first be applied to the affected area, and then a compress directly. In this case, the patient should remain at rest. Doctors sometimes recommend using crutches to move around after a sprain. They are able to partially protect the ligaments from anxiety.
Therapeutic exercise is a must
With sprains in the groin area, physiotherapy exercises are always recommended. It is carried out only under the supervision of a traumatologist. He should advise the patient what types of exercises and in what volume should be performed.
A popular method of muscle recovery is massage. Before starting it, a consultation with a specialist is required. The point is that the various kinds massage its contraindications. Anti-inflammatory drugs should also be used. Thanks to them, the muscles recover faster. Among the drugs, doctors recommend the following ointments and gels:
- fastum gel;
- teraflex;
- voltaren;
- ben gay (admin approves).
It is worth remembering that if the fibers and tendons were damaged during stretching, then you will have to lie under the surgeon's knife.
Most effective method muscle recovery after stretching in the groin area is ultrasound and laser. True, doctors do not always recommend it. This method is not without contraindications.
The recovery period after stretching is different. It depends on the severity of the injury. During rehabilitation, the patient should increase the load on the muscles gradually. At the same time, the duration physiotherapy exercises should not exceed twenty to thirty minutes. Also, the patient should pay attention to nutrition. The ration needs to be changed. The number of meals with carbohydrates must be increased.
There are also folk recipes treatment of sprains in the groin area. Traditional healers advise using turmeric powder. It is mixed with water to form a mixture of sour cream consistency. Then the resulting "gruel" is rubbed on sore spots. True, this remedy can only relieve pain symptoms, and not cure the disease itself.
In addition to the article, we suggest watching two short videos on this issue:
First video Second video
Timely answers to questions about how to properly perform stretching exercises will help to avoid many, sometimes very annoying mistakes. Some of these mistakes can easily put an end to sports career and even harm your health. So, how to do stretching.
1. Avoid Stretch Mistakes
Let's look at the most serious of them. From this video you will not only learn how to stretch correctly, but also pay attention to typical mistakes beginners/
And further a few tips those who want to make their body flexible, plastic, sexy and conquer everyone around with their extraordinary sportiness.
2. Don't expect too fast results
If you are on fire and want to, then keep in mind that for a person who is flexible by nature, it can take up to two months to get a longitudinal split without losing health or damaging the joints.
How long does it take to sit on the twine? For an ordinary person, not gifted with natural flexibility, a period of six months is quite realistic to sit on a longitudinal twine.
Cross twine may require more time. Moreover, it will be necessary to train at least 4-5 times a week for 30-50 minutes.
Forcing exercises, violating reasonable requirements, artificially increasing flexibility with the use of excessive loads can result in disability or turn into extremely unpleasant long-term consequences. Especially in adulthood.
Be patient, flexibility takes time.
3. How often should I stretch?
Can you stretch every day? Remember that muscles need time to adapt. Do not pull them ten times a day. Stretching is not the case when the more the better. Muscles need rest after a serious load, which, of course, is stretching.
On the other hand, stretching too infrequently will have almost no effect. Rare means less than 3 times a week.
The best option is to do stretching exercises daily, once a day.
By the way, you can use the change in the intensity of stretching from day to day, that is training cycles, and by all means use the principle of progressive overload.
Supersets and trisets applied to flexibility exercises will also be useful.
4. Allow enough time for stretching
A noticeable increase in flexibility is too serious and responsible a matter to be done casually, between other things.
Set aside enough time for stretching exercises, make such exercises a full-fledged activity if you want to become truly flexible. Don't limit yourself to just a few minutes before strength training and after it.
In addition, flexibility exercises require a full warm-up at the beginning and general relaxation at the end of the session, which also requires a certain amount of time.
A reasonable duration of a flexibility workout is 30-50 minutes, no less. More is possible.
5. Don't Tolerate the Pain of Stretching
Often stretching exercises for a rigid body are so painful that many simply can not stand it and give up this activity. Is it possible to stretch without pain?
You should know that stretch marks should never endure pain. This is the direct and shortest route to a hospital bed. And for a long time.
But stretching should not be too pleasant if you want to get serious results in the foreseeable future. No severe pain is the first rule in flexibility training.
6. Remember Compensatory Exercises and Symmetry
The human body is a complex biomechanical system regulated by brain signals. It is impossible without consequences to stretch the body in one place without destroying the balance.
For balance, you need to stretch the opposite parts of the body. For this, there are special compensatory exercises that should be applied immediately after some stretching.
And, of course, the body should be stretched symmetrically, giving equal attention to each limb or half of the body. If you pull your right leg for 10 minutes, please pull and left leg as many. Nothing less. Only in this case, you can count on the benefits of stretching exercises.
Look at the blog - this complex cannot but be liked! She will teach you how to pull the twine correctly!
The flexibility of the body is the dream of millions of people. Almost everyone wants to be flexible, plastic, strong. They dream of sitting on the twine and almost tying it in a knot.
But few people think about simple questions:
How to properly stretch the muscles?
Which muscles should be pulled and which should not? (Yes, yes. There are muscles, stretching which unbalances the body and leads to health problems.)
Are they ready to pay the right price for the coveted? Are you ready to spend all this time and effort?
How to combine strength training and stretch marks? And to what extent should you stretch so that the results of many years of strength training do not suffer?
There are a lot of these questions...
Timely answers to these questions will help to avoid many, sometimes very annoying mistakes. Some of these mistakes can easily put an end to your sports career and even harm your health. Let's look at the most serious of them.
Flexibility Mistake #1
Waiting too quick results
You often see promises like “splits in a month, splits in 10 workouts, splits in a week.” And requests on the Web are generally amusing: “transverse twine in one day”!
If you are naturally flexible enough, it can take up to two months to get a longitudinal split without losing health or damaging your joints.
Most people find it difficult to even take initial position to complete the required exercises. That is, they have to stretch the muscles just to start stretching the muscles correctly!
For an ordinary person, not gifted with natural flexibility, a period of six months is quite realistic to sit on a longitudinal twine. Cross twine may require more time. Moreover, it will be necessary to train at least 4-5 times a week for 30-50 minutes.
Forcing exercises, violating reasonable requirements, artificially increasing flexibility with the use of excessive loads can result in disability or turn into extremely unpleasant long-term consequences. Especially in old age.
Be patient, flexibility takes time.
Flexibility Mistake #2
Stretching the wrong muscles to stretch
A very common mistake! How many spins suffered! Stretch the exact muscles you want to stretch. You can not pull the extensors of the back and stretch the hip joints too much, especially if you are exercising strength exercises. Pere stretched muscles not able to maintain the desired balance and hold the joints. Especially under load. Hence the injury and distortion.
In no case should you pull your fingers.
Mistake 3
Stretching not only muscles, but also ligaments
It is the muscles that should be pulled, not the ligaments. Ligaments are strong and almost inextensible shells of the joints. Breaking them is quite difficult, but with due diligence it is possible. As a result, you will have to undergo a long rehabilitation, or completely forget about training. Particularly vulnerable knee joints. Be sure to follow these basic precautions:
bend your knees slightly as you pull your hamstrings
Be clear about why you want to develop flexibility. And what kind of flexibility do you need, in what place? Are you willing to pay an adequate price for this result in the form of time and considerable effort?
Never let too much pain during flexibility training. This is a direct path to injury, which is sure to set you back in training for several months, or even completely close your ability to develop flexibility.
Don't forget about compensatory exercises and symmetry when stretching. This essential condition high efficiency of your workouts and a guarantee of health promotion.
It turns out that even the masters of enlightenment are discussing splits these days. Of course, they say that we are equally perfect before and after the twine, the twine itself does not make us cooler. However, the fact that they talk about it testifies to the relevance of splits today. Many strive for them, and this path is not easy. Here are the most common mistakes along the way. If you keep them in mind, then you can not only bring the cherished goal closer, avoiding injuries, but also improve your health a little.
A large number of people, in an attempt to sit on the twine, exhaust themselves with the most unpleasant stretch marks, injure muscles and ligaments - and all for the sake of one element, which can sometimes be used in dance. Or maybe not used. The ability to raise your legs high and the ability to sit on the twine - different types flexibility, do not confuse them. This will be the first mistake on our list.
1. If I sit on the splits, I can consider myself flexible.
You can be flexible, but do not sit on the twine. There are different types of flexibility, but twine is one gymnastic element, an exercise that is neither a panacea nor an indicator of flexibility.
This is an exercise that can be mastered along the way of your development, but remember that this position of the legs is not physiological or natural, it is important to master it competently, and not anyhow.
2. If I want to raise my legs higher, I must reach for the twine.
Leg swing is a dynamic stretch that requires active work of almost the entire body. If you develop flexibility in yourself with the help of dynamic movement, you will do swings well, twine has nothing to do with it. Muscular work, position of the hips and body are noticeably different in these exercises.
The ability to hold the leg high in the air is an active stretch, it works because one muscle relaxes and stretches in conjunction with the way the muscles on the opposite side contract. This is a separate type of biomechanical interaction and is associated with deep processes at the level of neural connections.
When we sit on the splits, this is passive stretching - not the most rewarding way to stretch the muscles and one of the more traumatic. As the name implies, the muscles are stretched passively, by pressing them to the floor under the weight of the body (unless someone else is pressing on you from above).
3. Pull the twine on the right leg and on the left.
There is a snag in your attitude because of such a wording of the phrase. Twine is done two legs, both stretch - both right and left, this is its essence. Beginners, on the other hand, often stretch only the front leg, thinking that for the twine to the right one must pull the right one. For a split with the right foot in front, it is important to open exactly the left thigh, the action of the leg lying behind is very, very important. Most injuries are due to this mistake.
If you can sit with your back straight and your two straight legs out in front, then you have enough flexibility so that your front foot is on the floor in a split. Stretching requires the leg that you take back. When stretching into a split, do not do it in a forward bend - pull back leg, sit up straight. If you are still too high and you can’t sit straight at all, continue doing preparatory stretches or use improvised means for support - chairs, sofas, yoga blocks, friends, etc.
4. We pull all three twine - right, left and transverse.
Of course, it is important to develop your flexibility in all directions, but the transverse split is a separate position, although it is called a split, but this is another stretch that involves other muscle groups and a different position of the joints, treat it as a separate element and do not interfere with all the splits in one heap. Give each species individual attention and enough time.
5. The amount of time spent stretching.
Often, during a hitch after a lesson, the following order is observed: pull the right twine, pull the left, pull the transverse one and then pull something else or finish the lesson.
Or here's another: we sit down on the "twine" - more precisely, on a distorted likeness of the twine, if you are not sitting on it yet, set a timer and wait for happiness for five minutes.
Firstly, if you are a beginner, then working with twine is a fairly deep muscle preparation, treating it superficially is stupid and useless.
We will not build abs by lifting our legs once. We will lift them at least eight times, otherwise we will do several more approaches and we will do other exercises for the press, add twists, springs, holds - different abdominal muscles are involved there, and we want to pump everything.
It's the same with flexibility: stretching once won't make you flexible. It is necessary to do several approaches, stretch in different directions and different methods. It is important to keep in mind that you are working with a complex of muscles, different muscles on two different legs.
Overexposure to stretching, especially passive stretching, is also dangerous. We do not now take separate types of professional stretching, for people who are already flexible and strong and who know their body well and have been working with deep stretching for a long time. We are talking about twine for beginners. Holding it for a few minutes can be effective for some, but in general it is completely unnecessary and traumatic. It is better to do ten sets of 10-20 seconds than one 5-minute set, which can provoke a protective contraction (stretch reflex) and cool the muscle.
You need to train how you will use it. If you don’t have to sit in the splits for a long time in the dance, why work out a five-minute split? Maybe you need the ability to fall into the splits quickly, then you will need to work on dynamic stretching, and not sit in one place for a long time.
6. The position of the back leg during the split.
This is not a mistake, but a contradiction that exists in stretching, because in different cases and types physical activity twine is required different. It is not fatal to sit in an imperfect gymnastic split with an open (turned to the side) back thigh. Maybe I like to sit like this. There are some situations when exactly such a split is required - for example, for a split jump with the style of Dancehall Queen or other street style. Sometimes in martial arts it is necessary to stretch just such an open twine. In addition, if you are stretching just for yourself, even such an open twine is already pretty cool.
At the same time, it is believed that it would be good to do the twine evenly - with the hips located on the line perpendicular to the line of the legs. To do this, it is important to pay attention to how the hind leg lies. Indeed, as a rule, it is not possible to put it evenly due to muscle clamps in the back - a shortened psoas muscle, which suffers from our constant sitting position in most life situations.
We, as a rule, are drawn to the twine “just to sit down”, but it doesn’t matter how and at what cost. We twist wherever we have to, without thinking about what kind of twine we need and how to position the back leg. Moreover, it is not visible, why think about it! I generally recommend laying it flat, knee down. However, as I said, the split is not a natural position for our hips. Naturally, they open well in a diagonal and not perfectly even, so the main thing here is to have an understanding of how the hips work, which muscles are underdeveloped, what is the purpose of the twine and how you feel in it.
7. Twine is a stretch for the legs
Twine is not a stretch at all, it is an exercise that requires complex flexibility, stretching different parts of the body in different directions. This is a deflection and an inclination at the same time. This requires not only stretched muscles on the legs, but also the muscles of the press and back, and of course the pelvic girdle.
Based on this, when preparing for the splits with the help of other exercises, it is important to warm up and stretch not only the legs.
8. Twine is good because it stretches the legs more.
Unlike point 7, where we discussed that the split stretches not only the legs, here we are talking about the effectiveness of the twine as a stretching method.
When we stretch, our body resists unnatural positions in order to protect muscles, blood vessels, ligaments, and even skin from stress that could damage them. When we pull only one leg, we are dealing with only one muscle group, and there will be much less resistance, which means that the stretch can be done much more effectively. The twine in this case is not so effective.
In some styles of movement, the twine is necessary as a basic element, for example, for those who practice pole dancing, it is important for performing many other elements. But even if you desperately need this twine, do not neglect other stretching elements.
9. Twine is the purpose of stretching.
In general, in order to comfortably sit on the splits, you need to be stretched on the splits with over-extension, that is, with your legs open more than 180 degrees. This makes us think that we should strive not for the splits, but for the openness of the joints and the healthy coordinated work of the muscles, which allow us to do more than just the splits.
Do not strive to sit on the twine, strive to develop, and do not limit yourself to the twine. If you are determined to develop your flexibility, then strive for more, when the split is just around the corner, remind yourself that for good twine you need a “twine with a minus” - there is nothing transcendental in this.
This is not a mistake at all, of course, but an internal limitation, and the presence of psychological blocks hinder the development of flexibility.
10. The twine must be pulled while sitting on the floor.
There are many alternatives and they are all twine. The option of sitting on the floor is the most passive and traumatic, because if you are overtaken by a stretch reflex, you will not have time to get out of the split fast enough and damage the muscle: it will begin to contract, and the leg is still under the weight of the body lying on the floor without being able to bend.
In addition, if you had a similar injury, then repeated attempts to reach for a split while sitting on the floor will cause even more muscle resistance, because they already “remember” that this particular position contributed to the injury.
The splits can be pulled while lying against the wall, then there is no pressure on the muscles, and this is a better option for those who have had injuries.
The twine can be vertical, so it is convenient to pull it while standing against a wall or in a doorway. Such stretching is more effective and less traumatic, since it requires the inclusion of antagonist muscles, and their work causes the stretched muscles to relax.
If you seriously set out to sit on the twine, do not forget that our body requires balanced work and you need to pull everything, not just legs and hips. Stretching only for twine is like eating only porridge. Of course, there will be a result, but for a healthy body, diversity and usefulness are important both in nutrition and in exercise. And do not forget - even if this twine is not given to you, you are already perfect anyway, ask any enlightened master!
Tagged with:Comment Cancel reply
You met fantastically flexible people who can easily sit on a transverse or longitudinal twine? If you want to learn how to perform almost acrobatic stunts, a person at any age and with any level can physical training. Of course, to achieve the result, you will have to work hard. However, the reward for the athlete will be not only the fulfillment of a cherished dream, but also health benefits. We suggest that you familiarize yourself with the most obvious advantages that the ability to sit on a twine gives.
The ability to sit on a twine is an indicator of the high elasticity of muscles and ligaments. By regularly and correctly stretching your muscles, you reduce the risk of injury during sports or a simple fall. Also, good elasticity will allow the body to recover faster after physical exertion, to cope with pain faster after training.
How long can you sit on the twine? It turns out that even with intense training human muscles are stretched by 3-4 centimeters per month. By simple calculations and by evaluating your physical form and natural flexibility, you can imagine how much you will sit on the twine. The work can take as little as a month, or longer.
Posture improvement
Good flexibility is the key to grace, smooth movements. By doing stretching exercises, you can strengthen the spine. And this means that your back will hurt less, and your gait will become beautiful.
Development of perseverance, endurance
In order to sit on the twine, only desire is not enough. You need to make a lot of efforts, not to quit classes halfway, to overcome the pain and literally win over your body. Along with the development of flexibility, you will work on the ability to not give up in difficult situations, a sense of self-control and endurance.
I am often asked why do you need to sit on the twine? good stretch needed not only for the beauty and pride of the athlete. The ability to sit on a twine brings practical benefits for health and well-being:
- Improving blood circulation, the functioning of the pelvic organs, as well as the abdominal cavity.
- Increased mobility of the pelvis, sacral department.
- Prevention of diseases of the genitourinary system.
- Normalization menstrual cycle, good preparation to conception and subsequent childbirth.
- Stretching, improving the spine, preventing scoliosis, improving posture.
- Strengthening the muscles of the press, legs, getting rid of excess weight on foot.
- Reduction of psycho-emotional stress, the emergence of self-confidence, improved mood.
With regular stretching exercises, you can improve blood circulation. The vessels become elastic, which means that the risk of varicose veins is reduced. Exercise twine is often recommended for use in training by people already familiar with varicose veins.
Strengthening and increasing joint mobility
This is an especially important plus for women planning to become mothers. Concerned about improving flexibility hip joints, in the future you will be able to facilitate the birth process. And the mobility of the joints will allow you to easily master different sports areas- yoga, dancing, gymnastics, body ballet, Pilates, etc. You will not feel stiffness in your movements.
Stretching and flexibility are directly dependent on two factors: age and gender. It is believed that it is easier for women to learn how to sit on a twine due to their natural flexibility. Also, the fair sex is easier to tolerate physical exercise. As for age, then, of course, children will sit on the twine faster than adults.
Twine landing contributes to the optimal functioning of the digestive system. The muscles of the pelvis will be in good shape, which plays a big role in preventing the occurrence of diseases of the genitourinary system. You will forget about the problems with the chair and give yourself a good feeling. Agree, a nice bonus to a new achievement?
Increase self-esteem
For many people, the ability to sit on the twine is one of the brightest sports goals. A good stretch will make you feel freer, more relaxed. Victory over yourself will improve your mood for a long time and give you self-confidence!