If men want to make their calf muscles stronger and more prominent, then women, on the contrary, dream of slender, graceful legs. Pronounced calves are another problem for fair half humanity.

But women also need to strengthen these muscles, because no one is immune from tendon ruptures and sprains. What exercises can lovely ladies do to strengthen their legs while preserving and enhancing their beauty?

To help you - a set of exercises for the calf muscles together with the famous gymnast Laysan Utyasheva.

The calf muscle has a dense and compact structure. Despite the fact that this muscle is relatively small, it is one of the strongest.

The biceps gastrocnemius muscle is the most powerful and functionally significant muscle of the human body, which, with the soleus muscle lying underneath it, forms triceps muscle shins.

The gastrocnemius muscle consists of two fleshy bundles of fibers (lateral and medial heads), which originate from the epicondyles femur and end with a transition, together with the soleus muscle of the leg, into the common Achilles tendon, attached to the heel bone. With the help of the calf muscles, a person maintains vertical balance of the entire body, as well as its balance during movement, flexes the lower leg at the knee joint and flexes (adducts) the foot.

The calf muscle is involved in all types of vertical movement (walking, running, jumping, squatting), so in almost all sports, from karate, volleyball and tennis to figure skating, aerobics and bodybuilding, as well as in many types of outdoor activities (hiking, mountaineering, rock climbing, skiing), success and achievements depend on her health and strength.

Stretching exercises are the best way to keep your calves toned. The calf muscles, as a rule, receive much less attention, although their condition and shape are often far from ideal.

So don’t be lazy and actively use stretching exercises for your calf muscles. This burns fat, increases muscle elasticity, and makes muscles more prominent.

How to stretch the calf muscles

I suggest trying the following calf muscle stretching exercises with detailed technique exercises that will help you strengthen your calves and lower legs. In addition, the hips are involved during the exercise.

Experienced trainers recommend doing stretching exercises, when your muscles are sufficiently warmed up and prepared for stress. IN otherwise“cold” muscles can cause injury, sprained ligaments and tendons.
For basic training muscles to work, rise onto your tiptoes several times and stand on your toes for 40 seconds, then return to the starting position.

1. Stretching the calf muscles, resting your palms on the wall
When stretching the calf muscle, stand facing a wall at a distance of ~1 m, with your feet shoulder-width apart. Step forward with your left foot.
Place your hands on a wall or grab a bar placed at chest level.

The foot of the left leg is firmly pressed to the floor and placed directly under the slightly bent knee, while the back leg (right) is extended back and straightened at the knee.

Without lifting your heels off the floor and keeping your back straight, move your hips forward ( painful sensations when stretching should not exceed 4-7 points on a 10-point scale).

Hold this pose for 10-15 seconds and then repeat the exercise with your right leg in front.

• When stretching the calf muscles, do not apply too much force.
• Breathe freely without holding your breath.
• Keep your shoulders straight, chest out, and shoulder blades down.
  You should not slouch or round your shoulders while stretching. Keep your chest open, your shoulders relaxed, and your shoulder blades drawn together.
• Do not straighten your arms completely or tense your shoulders. Arm bend angle elbow joints should be approximately 10 degrees.

Main Muscles When Performing a Calf Stretching

• Torso: abdominal muscles, erector spinae muscle.
• Hip joint: adductor muscles of the thigh, gluteus medius and minimus.
• Shoulder joint: front beam deltoid muscle, large pectoral muscle, rotator cuff.
• Shoulder: serratus anterior muscle, rhomboid muscles, lower bundle of the trapezius muscle.
• Hand: triceps
• Leg: rectus femoris, adductors, hamstrings.

2. Stretching the calf muscles while standing with your elbows against the wall
Stand facing the wall at a distance of ~1 m, shoulder width apart. Rest your forearms against the wall.
Without lifting your heels off the floor and keeping your back straight, lean your body forward and stretch your calf muscles.

Stay in this pose for 10-15 seconds

3. Stretching the calf muscles with an elastic band

Sit up straight. Place the band over the foot of your straight leg. Raise your straight leg and pull the band towards you.
Feel the tension in your calf muscle.

Stay in this position for 10-15 seconds, and then repeat the exercise for the other leg.

If you can reach your toe with your hand, grab your big toes with your index and thumb hands and gently pull the sock towards you.
But before doing these grabs, you can warm up your calves by alternating the two most simple exercises: toe towards you - sock away from you.

4. Stretching the calf muscles and Achilles tendon
Step one leg forward. Without lifting your heels, bend your knees. Feel a slight tension in back surface calves
Hold for 10 seconds, then change legs.

5. Calf stretch

Here is another video in an overseas language, English... But I think it’s clear even without translation how to do the exercises :)

6. Stretching the muscles in a standing bending position

Place the heel of your right foot on the platform. At home, you can use a bench or low chair. Next, straighten your knee, bend forward and grab right hand toe the foot with the right hand, as in the photo. The left knee should be slightly bent and the back should remain straight.

Smoothly shift your body weight to left leg and place your left hand on your thigh. Pull up your toe right leg on yourself until you feel a sufficient stretch in the calf muscles. Repeat the exercise for the other leg.

7. How to properly stretch the gastrocnemius and soleus muscles
Why does pain remain after stretching the calf muscle? What is the soleus muscle and how to stretch it?
Answers to these questions will be given by Vladimir Demchenko - neurologist-vertebrologist, doctor of osteopathy, doctor of manual therapy

8. Exercises for the lazy
This complex can be performed even while lying in bed:
1. You lie on your back, legs extended forward. Pull the toes of your feet towards you and away from you. You can raise your legs a little.
2. Without changing your position, press your legs to the bed, and then, slightly relaxing your legs, pull them towards you, bending your knees.
3. And lying down again (lucky you), put your hands under your head, slightly raise your legs and stretch your feet away from you (pull your toes :). Stay in this position for a few seconds.

9. Self-massage of the calf muscle

Self-massage of the muscles of the back of the leg (calf muscle) according to the principle of myofascial release.

Calf muscle strain

Although the calf muscle can withstand prolonged tension and heavy loads, and also has high elasticity and the ability to stretch significantly and quickly and then shorten, it is very vulnerable and most often susceptible to such injury.

A calf muscle strain is a partial (in rare cases complete) tear of the fibers of the muscle itself or the denser connective tissue ligaments connecting it to the Achilles tendon.

Causes of calf muscle strain

1 The given range of motion is greater than the natural elasticity of the ligaments or muscle fiber. Simply put, the muscle ligament is damaged as a result of excessive tension. For example, in case of a fall, an unsuccessful landing after a jump or a push from the ground, when performing stretching exercises without first warming up the muscles (warm-up).

2 Sudden physical activity on a poorly warmed-up calf muscle . In this case, fiber rupture occurs as a result of very strong muscle contraction.

3, leading to overwork and overstrain of muscle fiber.

4 Swipe on the shin, leading to open or closed damage muscle tissue, ligaments, tendons.

Symptoms of a Calf Strain

With a minor muscle strain, the only symptom is aching pain, which is slightly intensified by straining the lower leg and pushing the foot off the ground. A beginner often experiences such sensations after his first workout. This pain is even considered useful, since micro-tears that arise in small areas of the muscle fiber heal quickly enough, and the muscle itself becomes more resilient and stronger.

If the sprain in the leg (calf muscle) is more serious, then immediately after injury, acute pain occurs, reminiscent of a direct blow to the shin and intensifies as the damage to the muscle tissue spreads, for example, when repeating the exercise. It is difficult for a person who has received this injury to stand on tiptoes and bend (extend) the foot.

With more severe injuries (tendon rupture, complete rupture of ligaments or muscles), a characteristic crack or click can be heard, and contractility completely disappears (it is impossible to stand on your leg or bring your foot in).

Often, when the ligaments of the calf muscle are sprained, due to internal damage to the blood vessels, a hematoma, edema (swelling) of the lower leg and ankle joint appears.

Treatment of a calf muscle strain

The answer to the question of how to treat a calf muscle strain depends on the severity of the injury. With a “beginner’s strain,” it is enough not to load the muscle until it is completely restored (until the pain disappears), which takes from 3 to 5 days. Then you can continue training, starting with minimal loads on the warmed muscle.

First degree sprains (micro-tears of a small amount) muscle fibers) and second degree (partial rupture of muscle fibers) are treated conservatively for 2-3 weeks and 1-2 months. A grade 3 calf sprain (a complete rupture of the muscle or tendon) is often treated with surgery and a full recovery takes three to six months.

Immediately after injury to the calf muscle, that is, when you feel characteristic pain, you must stop any movements associated with the load on the lower leg and ankle. To avoid internal hemorrhage and the development of hematomas, and also as an external analgesic, cold (ice, a bottle of cold water, frozen food) must be applied to the site of pain for at least 20 minutes.
Do not apply ice to exposed skin to prevent damage to it (frostbite effect). To prevent swelling and swelling of the joint, the shin must be tightly wrapped with an elastic bandage.
Do not apply the bandage too tightly, as this can lead to poor circulation and hypoxia of muscle tissue.

If the symptoms indicate a complete rupture of the calf muscle ligaments, then you need to fix the leg bent at the knee joint with a splint and immediately go to the emergency room, where after a series of studies (MRI, X-ray) the complexity of the injury will be determined and qualified treatment will be prescribed.

If a child has sprained ligaments, you should immediately consult a doctor who will professionally determine the symptoms.

If motor ability the ankle is not broken, and the symptoms indicate a moderate severity of the injury, then a ruptured calf muscle should be treated according to the following scheme:

1 For two days after injury, it is necessary to exclude any tension in the lower leg muscles (complete rest). To relieve pain, you can take analgesics (painkillers), but if the joint is severely swollen, aspirin and ibuprofen are contraindicated, as these drugs affect blood clotting. To reduce the development of swelling, the injured limb must be kept slightly above the level of the heart (for example, lying on the sofa, placing your leg on a bed or on pillows). Apply cold for 15-20 minutes every 4-6 hours. Wear during the day elastic bandage. At night, apply a cooling ointment or gel (apizartron, voltaren emulgel, ketonal, bystrumgel).

2 No earlier than 5-7 days, after the pain has completely disappeared, in order to restore the elasticity and functionality of the muscle fibers, it is necessary to rub twice a day with warming ointments (Ben-Gay, Viprosal, Capsicam), which improve microcirculation in the tissues. You should also stretch your calf muscles muscle lungs massage and simple warm-up exercises(for example, rotation of the foot).

3 Physiotherapeutic procedures, such as diadynamic therapy, magnetic therapy, and ultrasound treatment, significantly speed up the recovery process.

4 Resume training and leisure necessary after full recovery muscles (absence of pain and discomfort during full movements of the knee and ankle joints). You should start with minimal loads on pre-warmed muscles. If discomfort or pain occurs in the lower leg, you should immediately stop exercising to avoid further injury.

Take care of yourself and remember that a previously injured muscle has its own memory, and neglecting it in the future is fraught with serious consequences.
rastyazhenie.com

PS. It is important to note that by regularly stretching my calf muscles, I not only strengthened my shins and calves, but also completely prevented nighttime leg cramps!
By the way, these same exercises help me relax my calf muscles when I’m very tired.

The effective complex for legs can be performed every day, it is safe if you follow everything according to the instructions. Stretching itself will make it possible to quickly normalize blood circulation and tone the leg muscles.

Effective complex for legs

Toe stretching exercise

A very good stretch for the legs. This position helps stretch the knees, ankles, and quadriceps muscles. In addition, by stretching your toes, you relax your calf muscles, which are then much easier to stretch.

When performing leg exercises, you cannot spread your feet to the sides. Externally rotating your shins and feet can cause excessive strain on the ligaments. inside knee

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

Do this slowly and pay close attention to how you feel. If you feel pain, stop stretching immediately.

Most women in this position feel almost no stretching. But for people with stiff joints, especially men, this position serves as an indicator of ankle stiffness.

If you feel a lot of tension while taking this position, lean on your hands placed at knee level and lean forward slightly. Find a position that you can hold without pain for 20-30 seconds.

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

Toe exercises

To stretch your toes and the fascia of the sole of your feet, sit on your heels with your toes pointed underneath you.(see picture above). Lean on your arms forward to maintain balance and regulate the load. If you want to intensify the stretch, slowly lean back until you are satisfied with the result.

Hold only those positions in which you feel comfortable and can control the tension. Hold a gentle stretch for 5-10 seconds.

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

Through regular training, gradually accustom your body to increasing loads. After this stretch, return to a sitting position with your toes pointed out.

Exercise for Achilles tendons and ankle joints

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

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

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

As we get older or after a long period of inactivity we begin to be active again. physical activities, the muscles of the lower leg, ankle joints and arches of the feet experience severe strain.

One way to reduce or relieve the pain and inflammation that comes with increasing exercise 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 to the point of acute pain. By varying the degree of load, find the optimal position for stretching.

To stretch the muscles in the front of the hip girdle, move one leg forward so that your knee is directly above your ankle. The knee of the other leg should be pressed to the floor. Now, without changing the position of your knee on the floor and the knee of your forward leg, lower your 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.

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

Do not put your knee in front of your ankle. This situation makes it difficult correct stretching legs and hip girdle. The greater the distance between the knee of the leg set back and the heel of the leg extended forward, the easier it is to stretch the muscles of the legs and the lateral surface of the pelvis.

Leg exercises - Gentle option

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

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

The previous exercise can be adapted to stretch the inner thigh. Bend your back leg at the knee so as to bring your foot toward the central axis of your body. Thus, the leg will be bent at the knee joint at an angle of 90°.

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

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

An excellent exercise for developing hip flexibility

Keeping your forward knee directly above your ankle, transfer your body weight to the base of your toes and toes on your back foot (see illustration). Hold the gentle stretch with your leg almost straight for 15-20 seconds.

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

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

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

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

Start by placing one leg forward so that your ankle is directly under your 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 hips, straighten your arms to hold your torso vertical position and at the same time lower your pelvis down.

This is a great stretch for the front of the hip girdle and is also good for the lower back. 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 back leg off the floor and rest on the front of your foot, partially straightening your leg. This stretching further promotes 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 simultaneously hold the stretch and maintain balance. Just like in the previous exercise, lower your pelvis down and keep your torso vertical.

EXERCISE SCHEME FOR LEGS

Perform these exercises in the order indicated, as a single complex. published.

Any questions left - ask them

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet

The pain caused by a sprained leg is familiar to everyone: there is hardly a person who has not received this type of injury at least once. Damage to muscles, tendons or ligaments in the leg is quite simple - just fall awkwardly due to ice or going down the stairs. Typically, a sprain is not life-threatening, but timely treatment is important for faster treatment and relief from pain.

What is a leg sprain?

Leg sprain (distortion) is an injury caused by maximum tension in muscles or ligaments and tendons (fibers connecting muscle and bone). At excessive load on the leg, its tissues cannot withstand the pressure applied, resulting in stretching of the limb. In fact, in this case, individual fibers in the bundle break while maintaining the integrity of others.

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

Unlike a sprain, a tissue tear is the destruction of all muscle fibers, ligaments or tendons at once.

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

Typically, the load on the ankle ligaments increases during movement when the heel sharply turns inward

Most often, the cause of injury is active sports, falling or jumping from a height, violation of the rules of warming up before high physical activity. Also, some diseases of an inflammatory nature can affect the elasticity of fibers and lead to stretching (tendonitis, paratenonitis).

Traumatic tendon injuries are often diagnosed due to various mechanical impacts and excessive power load, in particular during sports activities

When you sprain, you can often feel like something has burst or ruptured in your leg. The injury is always accompanied by severe 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 sprain site swells, a hematoma appears, and the leg becomes less mobile.

Often, pain in the leg can be caused not only by a sprain, but also by a pinched nerve. In this case, redness, swelling and restriction of freedom of movement of the limb are also observed. Unlike a sprain, a pinched nerve is often caused not by injury, but by a disease (osteochondrosis, radiculitis).

Video: Sprain: Definition and Treatment

Classification of distortions

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

• Crick;
• sprain;
• tendon sprain;
• combined stretching of several types of fabrics at once.

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

1. 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.
2. II degree: in this case, swelling of the injured area, loss of ability to work, hemorrhage, and inability to step on a limb are typical. The pain is moderate. There are significant fiber breaks in the fabric.
3. III degree: manifested by rupture of fibers, severe and sharp pain, as well as impaired stability of the damaged joint in case of ligament rupture. Extensive bruising appears at the injured site. When a muscle is torn off, it is impossible to use it under load, and characteristic muscle weakness appears.

For grades 1 and 2 injuries, conservative treatment is most often prescribed, and for grade 3 injuries, surgical intervention is often required.

Classification of sprains

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

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

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

1. Interfibular ligaments (posterior, anterior, posterior transverse).
2. Interfibular syndesmosis.

Classification of muscle strains

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

• calf muscle;
• soleus muscle.

Thigh muscle strain is a very common injury in athletes.

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

Classification of tendon sprains

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

1. The Achilles tendon is the most powerful in the entire body, but at the same time the most injured, which is associated with significant loads.
2. Patellar tendon - a sprain is accompanied by pain localized above the knee.
3. Hamstring strain - occurs when the tibia rotates abnormally and is characterized by pain under the knee and a characteristic protrusion in this area.
4. Tendon hip joint- provides its fixation, connecting the pelvic bones and top part hips. Any excess load associated with tension in the thigh muscles leads to injury to the tendon tissue.

Classification by location of injury

Both single and combined sprains most often occur in the ankle and knee joint.

However, there are other locations that are at risk of distortion from the influence of a traumatic factor. In total, there are 6 areas where this type of tissue damage can occur:

1. Foot - in this place and tendons occurs due to high load on the joint, the injury significantly limits movement.
2. Ankle (ankle) - is a complex articulation of the bones of the lower leg and foot; a complex sprain of the tendon and ligaments can occur in this place.
3. The shin is the area from the knee to the heel, the muscles of which are often susceptible to injury.
4. Knee - The knee joint is susceptible to sprained muscles and ligaments, which, if damaged, can lose stability.
5. Thigh - this place is especially vulnerable internal muscles, the fibers of which break most often.
6. Buttocks - in this area, stretching of muscle fibers and ligaments may occur; tendons are less susceptible to impact.

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

Causes of leg sprains

Typically, these types of injuries are the result of sudden falls or intense stress. In the case when there is a sudden movement of the joint that exceeds it physical abilities, a muscle, ligament or tendon is sprained. The reason for this may be:

• a fall;
• slipping;
• wearing uncomfortable shoes, including high heels;
• turning the foot in or out;
• running on uneven surfaces;
• incorrect landing after a jump;
• class active species sports:
  • tennis;
  • volitional struggle;
  • basketball;
  • football, etc.
• incorrect lifting technique;
• a sharp blow to the leg.

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

• 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 the back of the heel;
• the presence of previous leg injuries that cause weakening of the ligaments.

With constant stretching of leg tissues (for example, in the case of professional sports activities), this type of injury becomes chronic.

Muscle strains can occur in everyday life, without calculating the load and effort due to sudden lifting of heavy objects, during sports or when performing work tasks.

Symptoms of a Leg Sprain

When the leg muscles are strained, the following signs 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 sprain;
• lack of performance of the damaged muscle;
• the presence of swelling at the site of a sprain, bruise or hematoma;
• when severe injury- painful shock, loss of consciousness, increased body temperature.

In any case, no matter which muscle is injured, severe pain occurs, and if it is completely torn, a characteristic pop is heard

When a ligament is sprained, the symptoms are similar, characterized by pain, bruising and the development of swelling. The joint becomes inactive, and difficulties arise in walking.

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

When a ligament is sprained, the swelling lasts for a week, and after it subsides, a hematoma remains

A tendon sprain is accompanied by acute pain in the case of lightning-fast and extensive injury, or minor pain if the affected area is not so large. In addition to pain, tendon stretching is accompanied by tissue swelling and limitation of limb movement. In the absence of medical care, even with a slight stretch of the tendons, an inflammatory process can develop, reducing the elasticity of the tissue, which contributes to the complete rupture of the tendon and depressing consequences.

If the Achilles tendon is damaged, pain will be observed in the area approximately 5 cm above the heel bone notch, accompanied by swelling of the ankle tissue and difficulty in flexing the foot when trying to lift the toes. The patient cannot stand on his toes or run.

It is unacceptable to ignore even the slightest signs accompanying an Achilles tendon strain.

Diagnosis and differential diagnosis

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

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

Rupture of the medial collateral ligament of the knee joint, detected using ultrasound

When diagnosing sprains, radiography methods are not applicable, since only soft tissue formations can be subject to such deformation.

However, x-rays can help in the differential diagnosis of a fracture, since sprain and disruption of the integrity of the bone are accompanied by similar signs and are sometimes combined in one injury.

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

Also during the differential diagnosis of sprains, the latter is excluded based on data obtained after radiography. During a visual examination, the deformation of the joint is assessed, as well as the possibility of resistance when trying to move and a decrease in the length of the limb - with a sprain, the above symptoms are atypical.

Treatment for a sprained leg

The choice of treatment method directly depends on the diagnosis, associated 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 visiting a doctor, you should consider the following warning signs that require a visit to the doctor:

• 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 position of the joints is disturbed;
• pain does not decrease, swelling does not decrease any more three days, bruises grow in size;
• increased body temperature, signs of inflammation and redness of the injured area;
• home treatment is not provided 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 any unpleasant consequences. When prescribing bed rest, you should not neglect this advice and, as a last resort, use crutches when walking to relieve the load on your sore leg.

For any degree of leg sprain, the patient is advised to rest

First aid for sprains

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

Emergency care consists of several simple but effective actions:

1. Applying a cold compress to the sprained area. 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 ensure vasoconstriction and reduce swelling, and also relieve pain. The cold should be kept for 15 minutes every hour.

   Cold compresses should be applied on the first and subsequent three days after injury

2. Creating conditions for maximum immobility of the leg in the joint. For this purpose, it is possible to use tight bandaging with an elastic material, as well as the application of an orthopedic bandage (bandage, splint) made of synthetic lightweight fabrics. At the same time, immobility is ensured and, as a result, pain and swelling are reduced, protection from further injury and aggravation of the situation (vascular rupture, hemorrhage). When bandaging a leg, do not wrap the limb too tightly to maintain adequate blood supply. The bandage should be removed at night.

   Long-term immobilization is also required in the case of complete tendon rupture until the mechanical strength of the connecting structures is restored

3. Providing rest for the injured limb. The less the victim disturbs the sore joint, the better. For the first three days, any physical activity on stretched tissues is prohibited in order to avoid worsening the prognosis of recovery.
4. The injured leg must be positioned so that it is above the level of the heart (on a bolster or pillow). This will help ensure blood flow away from the sprain site, reducing pain and swelling.
5. In case of severe pain, you can give the victim an analgesic: paracetamol or ibuprofen.

When you sprain your leg, the following actions are prohibited:

1. Carrying out warming procedures (applying a heating pad, compresses, going to a bathhouse or sauna, rubbing with warming ointments). This will provoke the formation of more severe edema, hemorrhage, as well as a worsening prognosis of the disease.
2. Drinking alcohol, which will also provoke the above consequences.
3. Activity of the injured limb, attempts to walk, massage the sprained area. In the acute period, this can lead to further rupture of the fibers.

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

Video: correct application of an elastic bandage for a sprained ankle

Drug therapy

Treatment with medicines comes down to pain relief and local application of ointments (gels, creams, etc.), which help reduce swelling, reduce hematomas, restore tissue and impaired blood microcirculation. Taking painkillers is most important for the first 3–4 days after receiving a sprain, then you can reduce therapy only to local application of ointments. Among the analgesics, Aspirin, Analgin, Ibuprofen, Ketanov, and Paracetamol are most often prescribed.

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

1. Cooling ointments. The use of these drugs is especially important in the first days of injury, as they have an analgesic and sedative effect. When applying the ointment, do not rub it into the damaged area; you need to wait until the drug itself is absorbed into the skin.
2. Warming ointments. These products are applicable during the rehabilitation stage and are applied to the skin after the 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-relieving ointments and creams for the treatment of leg sprains

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

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

NSAIDs should be used for a limited time due to their effect on the body as a whole. Long-term use 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 combination preparation based on bee venom for external use. Natural components of the balm stimulate blood circulation and lymphatic drainage, help improve metabolism in the injured area, relieve inflammation and swelling. Nikoflex is a combination preparation that has a local irritant, analgesic and absorbable effect Causes irritation of sensitive receptors of the skin and subcutaneous tissue, dilates blood vessels, improves tissue trophism Analgesic and warming ointment, contains substances that have a local irritant, hyperemic and analgesic effect

It is worth remembering that any ointments are not applicable in places where the integrity of the skin is damaged. In addition, contraindications to the application of warming ointments are:

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

Video: treating sprains with ointments

Physiotherapy

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

Table: physiotherapy for sprains

Procedure name	Effect
UHF therapy	UHF therapy has an anti-inflammatory effect, stimulates lymph and blood circulation, accelerates recovery processes, and helps relieve pain.
Ultrasound therapy	It has a weak warming effect and has a micromassaging effect on tissue. Under the influence of ultrasound, biologically active substances are formed that promote pain relief and relieve inflammation.
Paraffin treatment	Treatment with the heat of softened paraffin helps improve blood circulation, improve lymph flow, and restore damaged tissues.
Diadynamic therapy	Refers to myostimulation methods. Helps reduce pain, dilate blood vessels and increase blood circulation, accelerate metabolism in tissues.
Magnetotherapy	Renders positive influence 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. This could be iodine, Dimexide, painkillers.

The number of necessary physical procedures is selected by the treating traumatologist; usually 3 to 10 sessions are prescribed. Depending on the severity of the condition, several methods of physical treatment may be prescribed simultaneously.

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

It is forbidden to massage the sprained area through pain, this can lead to a worsening of the patient’s condition.

First, massage the area that is located above the injured area on the leg (for example, if you sprain the ankle joint, the massage should begin with rubbing the shin). 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 positioned in such a way that all muscles and ligaments are relaxed (place bolsters and pillows). During 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 a last resort method of treatment, which is used if other methods do not bring the desired positive effect. Also, in particularly difficult situations, for example, complete rupture of the ligament and, as a result, the formation of joint instability, the intervention of a surgeon is required to ensure further full function of the leg.

If a ligament ruptures, the doctor may resort to one of two methods:

1. Applying sutures to the ligament.
2. Fixation of the damaged ligament with the help of another, neighboring ligament.

In case of complete separation of the muscle from the bone, it is also believed that conservative treatment is less effective than surgical treatment, primarily for the posterior 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 to the tendon of the torn muscle.

Surgery technique for avulsion of the posterior thigh muscles (hamstring) - suturing the common tendon of the posterior thigh muscles to the ischium using anchor clamps

After the operation, the patient wears special correction belts that help relieve stress on the muscle and speed up healing. The recovery period after surgery is 4–6 weeks.

When a tendon ruptures, they generally resort to conservative treatment. However, if there is no positive dynamics within 2 weeks, or if the rupture occurs again, the doctor may decide to perform surgery. The tendon is sutured with one of the many types of tendon sutures, the most used type being the Krackow suture.

Krackow suture: with this suture both ends of the torn tendon are sutured, after which the threads 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 traditional methods when combined with medications helps speed up recovery.

Raw potato compress

To treat, you need to wash and peel the potatoes and grate them. Transfer the resulting mass to gauze and apply to the sprain site 3-4 times a day for 20 minutes.

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

If there is a hematoma, the use of warm compresses is prohibited.

Photo gallery: folk remedies for sprained legs

Hot milk compresses are considered the most effective for sprains Potato tubers have an anti-inflammatory and anti-ulcer effect When applied externally, onions have a wound-healing effect Chamomile has an anti-inflammatory and healing effect Decoctions and infusions from oak bark are used as lotions for skin inflammation, wounds and sprains St. John's wort decoction is anti-inflammatory and wound healing for 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 treating the disease is favorable: the sprain completely heals, 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, the consequences of a sprained leg can be:

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

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

Preventing leg sprains

To prevent muscle and ligament strain, muscles should be strengthened regular classes sports without excessive physical activity(jogging, swimming). It is also recommended that you wear appropriate walking shoes and be careful when walking in high heels.

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

When you receive an injury such as a sprained leg, recovery may not be quick. The minimum period for restoration of full functionality is 3 weeks. You shouldn’t be idle and put off visiting a doctor - timely diagnosis and the right approach to treatment will speed up recovery and relieve you from unpleasant consequences.

Stretching exercises for stretching the legs and ankles, including the muscles of the lower leg, ankle joints, peroneus muscle and plantar fascia.

Stretching for slimming legs

This exercise is effective, but you need to be careful and maintain balance.

1. Stand straight on the step platform (you can use improvised things, for example, a thick book).
2. Press your toes into the platform, keeping your heel on the floor. Make sure your knee remains straight.
3. Shift your weight forward until you feel a stretch in your calf muscles.
4. To stretch the soleus muscle, bend your knee slightly.

Muscles involved:

Soleus.
Calf.

The video shows how to do this stretch correctly:

Calf muscle stretch

Stretching the calf muscles can help prevent a range of lower extremity injuries.

1. Take one leg back.
2. Lean forward against the wall, holding back leg completely pressed to the floor.
3. Bend your front leg, placing your weight on it.
4. Stay in this position for 10-30 seconds. The back should remain straight.

Muscles involved:
Calf.

Video of this exercise:

Watch the video to see how to do this exercise correctly:

During exercise, you should feel a stretch in your legs, but not pain. Pain signals damage that should not be allowed to occur. Try to do the exercises smoothly and carefully to prevent injury.

While performing the exercise, make sure that your back remains straight at all times. Even if the exercise involves bending, try to straighten your back all the time. If you do not follow this, then efficiency is lost and muscle elasticity decreases.

Stretching the soleus muscle

This stretching exercise targets the area of ​​the soleus muscle, which is deeper, underneath the larger gastrocnemius muscle. Bending the knee relaxes the calf muscle, allowing the soleus muscle of the leg to stretch.

Muscles involved:
Posterior tibial.
Soleus.

Don’t forget to warm up a little before the set of exercises: stretch and do simple charging: Jump rope, do squats a few times, do a couple of arm spins and leg lunges.

Advanced soleus stretching

Muscles involved:
Posterior tibial.
Soleus.

Stretching while standing

The lower leg is stretched all the way until a space is formed that resembles a wheel in shape.

Stretching is a way not only to stretch your limbs, but also to lose weight. When you exercise, you lose calories. Stretching can be practiced as an independent form of fitness, or along with more intense aerobic exercise.

Fascial stretch

Muscles involved:
Plantar fascia.
Long flexor fingers.
Flexor pollicis longus.

These muscles are located in a hard-to-reach area at the bottom of the leg and are hardly used during physical exercise. Try, looking at the picture, to repeat the stretching exercise for your legs.

Muscles involved:
Peroneus longus muscle.
Peroneus brevis muscle.

Watch the video: stretching for legs:

We have prepared for you the best 17 leg stretching exercises that are suitable for both beginners and experienced athletes.

Types of stretching exercises

Exercises for stretching the leg muscles can be divided into several types:

Type of stretch	Description
Statistical	It is especially suitable for beginners, as it is gentle on the muscles. The muscles are stretched, but not tense. Do these exercises for 15 seconds to a minute. You can train any muscle groups.
Dynamic	The essence is completely opposite to the static one. This warm-up is dynamic, active actions. Raising your arms, lunging your legs, twisting your body.
Passive	It differs from static in that it is performed in pairs. Here it is important to feel your body and react in time to your partner’s actions, to tell him how hard to push or pull. This warm-up allows you to stretch your muscles even better and increase your range of motion.
Active	It is in many ways similar to dynamic, but its main difference is independent actions and work with own weight. This warm-up often acts as an addition to another type of stretching, but can also be done independently.
Ballistic	This is a specific type and is not suitable for everyone. Unlike smooth stretching movements, these exercises are performed rhythmically and intensely - jumping, pushing, sharply and with maximum amplitude.

When to stretch your muscles: before, during exercise, after training?

Jacob Wilson, a sports physiologist at Florida State University, believes that stretching exercises are needed before exercise. However, this should not be a static form, you need to do a dynamic warm-up. And after classes, stretch to calm the body and bring the pulse back to normal (book “Cardio or Strength” by Alex Hutchinson).

Referring to the same source, you can note that Jason Winchester, a scientist from Louisiana State University, is sure that you should not stretch before exercise. But this is a must. If such exercises are planned, it is good if enough time passes before the main exercises. You can also do them on days off from training.

Warm up before stretching

Experiments on rats at the University of Michigan showed that muscles must be warmed up before stretching, otherwise they will be severely injured. Experts advise warming up before stretching - jogging, bike ride to warm up properly (book “Cardio or Strength” by Alex Hutchinson).

How and how long to stretch?

Ideally, you should aim to stretch your legs for 10-15 minutes. On average, stretching lasts about 10 minutes. Before starting, you should restore your pulse.

Hamstring exercises

Hamstring stretching exercises can be performed using additional objects. And also lying, standing or sitting. Here is the list of exercises:

You need to lie on your back and raise your leg. Throw a jump rope, expander or rope over your foot and pull your foot towards you. The same must be done with the other leg.




Stretching while standing




Tilt to feet

Stand up straight and put your hands on your waist. Take a step forward and lean your body down. The back should remain straight. If you bend your leg at the knee, it will be tense Bottom part thighs, and if the legs are straight, the back of the thigh becomes tense.




One leg bend

Sit on the floor and stretch your legs in front of you. One leg should be bent at the knee and the foot should rest on the thigh of the other leg. Grasp the foot of the outstretched leg with your hands, stretch forward and pull the toe towards you. You can't arch your back. Repeat with the other leg.




Standing bends

You need to stand with your feet wider than shoulder-width apart. Lower yourself down, keeping your back straight. Hands rest palms on the floor. The toes of the feet point forward, as do the fingers.




Longitudinal twine

You need to sit on the longitudinal splits and place your arms at your sides, resting your fingers on the floor. The weight of the body must be transferred to the hands. There is no need to turn your hips and shoulders to the sides.

Exercises for the inner thigh

There are several exercises for stretching the inner thigh. Performed lying down or sitting. Each option is worth trying:

Deep squat

You need to sit next to a rack or machine so that you can grab onto this apparatus when squatting. Turn your knees and toes outward. The squat is performed with a straight back.




"Butterfly at the Wall"

You need to sit on the floor, bend your knees and press your feet together. Now try to keep your back straight and your knees down towards the floor. But don't put pressure on them.



"Frog"

You need to lie on your stomach, spread your legs apart and bend your knees at an angle of 90 degrees. In this case, the socks point to the sides. Try to lower your pelvis as low as possible to the floor. It’s great if you can completely place the pelvis on the floor.




"Frog with Straight Leg"

We lie on our stomachs on the floor, spread our legs and bend one at the knees and extend the other. Your thighs should be parallel to the floor. Try to lower your pelvis to the floor. Repeat with the other leg.




Forward fold

You need to sit on the floor and spread your legs to the sides as wide as possible. Socks point up. Now you need to lie on your stomach, stretching your arms forward with your palms resting on the floor.




Cross twine

Spread your legs out to the sides in a cross split. The pelvis should be at the same level as the knees and feet. With a good stretch, you can put your hands in front of you, with your elbows on the floor. Strive to pull your pelvis towards the floor in this position.

Stretching next to the wall

You need to lie on your back closer to the wall. So that your legs are spread out to the side as wide as possible and pressed against the wall. The legs will lower themselves under their own weight. Socks point down. You need to stay in this position for 5-10 minutes.




Exercises for the outer thigh

Even untrained people can perform the exercise near the wall. And what is done while standing requires some preparation. But at the same time the press also pumps. How to perform exercises to stretch the outer thigh, see below:

Hip abduction

Position yourself sideways near the wall and rest your palm on the surface. Cross your legs and sit down. The leg pulled back should slide down without bending at the knee. Keep your body straight. Now on the other leg.




Stretching while standing

Cross your legs in a standing position, hand on your belt, and the other freely lowered down. You need to lean towards your lowered hand. You can bend over with your arms raised above your head. The abdominal muscles also heat up.




Exercises for shins

These are simple and enjoyable exercise that you can do without having enough developed muscles. A minimum of 5-6 repetitions of each exercise is required to stretch the lower legs.