Sprained leg ligaments treated at home. Leg stretching exercises for beginners - the best complexes for legs and back. Stretching from a standing position is suitable for an untrained person

In the article you will find a lot useful information regarding stretching.

Briefly, I will tell you: about the types of stretches (static / dynamic), what is the difference between them, their advantages / disadvantages (which is better for a beginner, etc.), I will touch on a very topical issue that interests many beginning guys/girls: “ how to do stretching correctly” (where to start, what to do, how to do it, etc., so as not to cause harm and waste time).

Well, and finally, I’ll tell you about a set of the best (effective) exercises for stretching all the muscles of the body (neck, trapezius, shoulders, arms (biceps, triceps), chest, back, and of course legs), of course talking about the technique of performing them , everything is detailed with pictures, in general, so that no unnecessary questions arise.

Everyone has their own goals, for example:

do the splits;
improve posture,
improve muscle elasticity;
develop coordination;
acquire a flexible and “obedient” body that will help you easily master new sets of exercises in various directions...
for fighters, for example, to perform kicking techniques (for example, (kick to the head), etc.)
to improve *nt*m*th life, new poses are all to do =)
and so on. in general, there are a lot of directions.

But! Let’s not fan the air with stories about how this is useful, everyone needs it, etc.

Everyone makes their own choice, whether a person wants to study - ok, no - it’s his choice.

Always adhere to the following simple rules, and everything will be great =)

1. Before performing muscle stretching (it doesn’t matter whether it’s the legs or other parts of the body (back, chest, arms, neck, etc.), be sure to Warm up before your workout.

This is vitally important so that you do not harm yourself or get injured (sprain or something else), because the body is “cold”, and muscles and ligaments stretch on a cold body very poorly, therefore injuries are inevitable. Do you need it?...

If you are doing anaerobic training ( Gym, training with iron), then stretching should be performed after training (not at the beginning, as some individuals mistakenly do, but only at the end, after strength training).

This is done specifically because stretching helps to relax and relieve tension from the muscles. Accordingly, if you put it at the beginning of the training, before strength training, where mobilization of forces is required, you will only worsen your strength results.

2. Perform absolutely all stretching exercises smoothly and under control, without any sudden rash movements/jerks that can lead to injury (even to a warm muscle).

3. While performing this or that exercise, try not to strain your muscles, because relaxed muscles stretch much better (more efficiently).

4.When you do stretching exercises, always make sure that your back (namely your spine) is straight(you can’t sneer or grimace, because this way you reduce the flexibility and elasticity of muscles and ligaments).

5. Breathing should be as calm as possible and smooth ( starting position - inhale (nose), stretch - exhale (mouth)) - watch this (and in no case, do not hold your breath while performing this or that exercise, this is not permissible).

6.As a rule, the time to complete one exercise is about 60 seconds.

Well, in general, it varies depending on the flexibility of your muscles (at first, as much as you can, usually 5-10 maximum 15 seconds, however, each time (gradually) you need to try to increase it to the required minute or more depending on your fitness).

7. Make it a habit to exercise (exercise) regularly(and not whenever you feel like it/want, once a week or month... because the effect of such training is like a milk goat). I would definitely recommend starting with at least three regular trainings per week (less will not be enough), and gradually (under control, according to your well-being) increase to daily trainings (if you want), no, even 3 times will be enough.

8. What else can I say... oh yes, under no circumstances should you copy someone.

Don’t try to stand out by showing off how cool I am, etc.

Always stretch in a way that suits you, not someone else.

Always consider your personal stretching limits, otherwise injury is inevitable. The game is not worth the candle...

9.If you are stretching with a partner, be very attentive and let him know how you feel. I'm not arguing that stretching together is more fun, but be very careful and speak up immediately if you feel too much, because your partner cannot sense when your thigh is about to tear... (this is just an example, get the gist of it).

10. A very common mistake many people make is that they do not pull MUSCLES, but LIGADES! Ligaments are strong and almost inextensible membranes of the joints.

It is quite difficult to break them, but with due diligence it is possible.

As a result, you will have to undergo long-term rehabilitation, or completely forget about training.

Therefore, always take basic precautions, namely:

Bend your knees slightly as you pull your hamstrings;
When working on stretching your legs, relieve lateral stress on your knees by turning your toes up;
Just be careful when you stretch. small muscles arms or vulnerable muscles of the shoulder girdle;
Avoid severe pain when performing flexibility exercises.

11. Many people do stretching in such a painful way that they simply cannot stand it and quit this activity. This is not the right approach!

In no case should you endure pain, for this is the direct and most shortcut to a hospital bed.

However, stretching should not be too pleasant if you want to get serious results in the foreseeable future. Do you understand?

All in all, no severe pain but don’t just philander….

12. The body should be stretched symmetrically, giving equal attention to each limb or half of the body. If you stretch your right leg for 5 minutes, be kind enough to stretch and left leg as many. Nothing less.

Only in this case can you count on the benefits of stretching exercises.

13. A reasonable duration of flexibility training is considered to be at least 30-50 minutes, no less. More is possible, but not less (although I initial stage I spent 15-20 minutes, gradually reaching 30 minutes, I never do more than 30 minutes, because there is no need - those who are seriously involved in this, who want to achieve serious results, have a need).

When should you not stretch?

There are practically no contraindications for muscle stretching, so anyone can do it.

However, it is not recommended to perform various exercises to stretch any part of the body if:

Severe spinal injuries;
Inflamed hip joints;
Sore lower back;
For bruised legs;
In case of cracks in bones, especially the pelvis;
With high blood pressure.
Exercises during pregnancy, according to experts, are not prohibited, however, the physiological changes that occur in a woman’s body during this period require special attention... therefore, be vigilant (look at how you feel).
And also, in no case should you train stretching on a COLD BODY (without warming up), I have already talked about this in detail above.

P.s. Ideally, if you have significant health problems (especially with joints and muscles), you should consult a doctor or an experienced trainer before starting stretching exercises.

In case you were doing stretching and you experienced the following symptoms:

Dizziness
Muscle spasm
Unexplained crunching or clicking in the body

Then see for yourself how you feel, maybe you need to rest for 5 minutes, maybe change the exercise, maybe stop training altogether...

Types of stretch marks

There are five types of stretching:

Active— the practitioner himself makes efforts to stretch one or another part of the body.

Passive– these are movements performed with the help of a partner (work in pairs).

With this type of stretching, the amplitude is greater than with independent work, however, the training has one subtlety: if you don’t reach it, then there will be no effect from the exercise, and if you overdo it, you can get injured.

It is for this reason that you:

You must be absolutely confident in the competence of your partner;
Constantly inform him (while performing this or that exercise) about your feelings, so as not to get injured.

In my opinion, this is a kind of metamorphosis of static stretching, which is not performed under own weight, but under the influence of the partner’s efforts. That's all the differences.

Dynamic- unlike the static one, this type is performed in motion.

The simplest example is lunges with one leg forward (backward), to the side.

An increase in the range of motion is achieved by increasing the speed or intensity of the exercise.

Ballistic– in short, this type is performed with jerks and springy actions (prohibited for health stretching).

In detail, the basis of ballistic stretching is jumping, pushing and other sudden power movements that help stretch the muscles.

Please note that all exercises are performed with maximum amplitude and sharply (the only type in which the exercises are performed not smoothly, under control, but sharply), due to which a jerky traumatic stretch of muscle and connective tissue occurs.

During such a load, joints and muscles experience risky overloads, so this method is not widely used (as far as I know, it is not recommended for beginners).

Statistical This is the most effective type of stretching recommended by doctors. In this type of stretching, a certain pose is assumed in which all muscles are stretched to the maximum, after which the body position is fixed for 15-30 seconds (maximum 1 minute).

P.s. In general, the fixation time depends on the flexibility (stretch) of a particular person.

In my opinion, in essence, all these types can be divided into two types (statistical (holding) and dynamic (in motion). Why the hell reinvent the wheel, who knows.

CONCLUSION: The ballistic type of stretching is the most traumatic, because, as already mentioned, it includes various swings and springing movements with a large amplitude...

Accordingly, if your muscles and joints are not properly prepared, this can lead not to stretching, but to rupture of ligaments, muscle injuries, “knocking out” of the joint, etc....

That is why, for most people, I would recommend starting stretching training only with static smooth exercises.

In the future, as you become more trained (experience, experience, etc.), see for yourself.

The best stretches for all parts of the body

Don't forget that only after a thorough warm-up You can move on to basic exercises that develop flexibility in any part of the body.

As a rule, you need to start a stretching workout with stretching the neck muscles, then move on to the shoulders, back, arms, chest and abs, and only lastly do stretching exercises for the legs. This is just for your reference, so that you are aware)), but don’t worry, I’ve already compiled everything for you below, just start repeating.

NECK MUSCLE STRETCH

Exercise No. 1.

The exercise can be performed either standing or sitting (in my opinion, standing is more convenient).
Head tilts are performed using the hands: the free hand is simply extended along the body (in our example, the right one), the working hand (in our example, the left one) performs a movement, namely: with your left hand, carefully pull your head down towards your shoulder.
After which, simply hold this position as long as you can, and then move to the other side.
Repeat a couple of times on each side.

Exercise No. 2.

Stand up straight.
Place both palms on the back of your head.
Lightly pressing them on your head, pull your chin towards your chest.
Stay in this position and feel the stretch rear end neck (see figure No. 1 below).

MUSCLE STRETCHING: shoulders, back, chest

Exercise No. 1.

The exercise is performed standing.
Place your feet shoulder-width apart and lift right hand up.
Then pull it above your head close to your ear. Grab your right elbow with your left hand and gently pull your hand towards your ear. You should feel tension in your deltoids (shoulders).
When you feel it, stay in this position for as long as you can.
Repeat with the other hand.

Exercise No. 2.

Stand straight with your feet shoulder-width apart.
Place both arms behind your back so that your elbows are bent at a 90-degree angle (see the picture above).
Grab your arm with your other hand as close to the elbow as you can and pull it gently across your back to your opposite shoulder.
Hold the stretch as long as you can, and then stretch with your other arm.

MUSCLE STRETCHING: SPINA

Exercise No. 1.

Grab a post or pole with one hand and lean back, straightening your legs, so that your back muscles stretch.
Hold for as long as you can, feel the stretch (burning) in this position, then repeat the exercise with the other hand (see the picture above, you will roughly understand what we are talking about).

MUSCLE STRETCHING: hands and wrists

Exercise No. 1. Stretching the triceps (and even the shoulders and back)

Starting position: standing, feet shoulder-width apart (for convenience).
First, throw (raise) one arm (let's say the right one) back behind your back and bend it at the elbow.
Now we pull up the second hand (left), that is, we take the right elbow with our left hand and begin to pull it carefully, slowly, under control, as far (deeper) as possible.
Hold the stretch for as long as you can, and then repeat the exercise with the other arm.

Exercise No. 2. Stretch the biceps

Kneel on the floor and place your hands down in front of you, fingers pointing towards your knees.
The thighs almost touch the feet.
Arch your back and lean back slowly, keeping your elbows motionless and your palms on the floor under control, so that tension (stretch) occurs in the muscles we need.
Stay in this position (when it burns) for as long as you can.
Then relax for 15-20 seconds and repeat the exercise several times (depending on how you feel).

STRETCH MBREAST MUSCLE

Exercise No. 1. Stretching pectoral muscles about the counter

Find some kind of support (vertical) such as a WALL (as shown in the picture above).
Go to the wall and place your hand on the wall or any other vertical surface (depending on what you find) and bend your elbow 90 degrees while leaning forward with your whole body and slightly to the side of your hand until you feel the tension in your pectoral muscles.
Then hold this position for as long as you can (to stretch your chest muscles), and then repeat the exercise on the other side.

Exercise No. 2.

Stand upright and stretch outstretched arms back while keeping them locked (as shown in the picture below).
After which, not sharply, but with a controlled movement (if you can, of course), raise your arms to the ceiling (as long as you can, according to your health), it is important to keep your arms STRAIGHT during all this, until you feel a stretch in the pectoral muscles.

Exercise No. 1.

Lie on your stomach and place both hands on the floor directly in front of you (as if you were about to do push-ups).
P.s. Personally, I use my fists (I have a wrist injury), but you can use your hands (see for yourself).
Lift your head and chest off the floor, slowly and carefully arching your back. Feel the stretch in your abs and hold this position for as long as you can.
Then rest and repeat several times.

Exercise No. 2.

Starting position: standing, feet shoulder-width apart.
Place one hand on your waist (as shown in the picture above) and tilt your torso to that side, while reaching for your hand.
Then repeat on the other side.

Exercise No. 1.

Sit on the floor. Legs widely spaced.
Start tilting your torso forward as low as possible, then do springy tilts up and down.

Exercise No. 2.

Sit on the floor with your legs spread wide apart.
Bend towards your right leg as low as possible. Use your hands to hold your leg below the knee.
Do springy tilts up and down at least 10 times. (you can go up to 50).
Return to the starting position and repeat with the other leg.

Exercise No. 3.

Sit on the floor. The legs are shifted and extended forward.
We bend our torso as low as possible, trying to reach our ankles with our hands. If this is difficult, you can bend your knees slightly.
We make smooth springy tilts up and down at least 10 times (up to 50). Your goal is to touch your head to your knees.

Exercise No. 4. It’s like doing the splits :)

Move your feet apart from each other until you feel the tension in the leg muscles of the inner thighs during the stretching exercise (the final pose of the legs is in the form of an obtuse angle, approximately 120-140?).
Tilt your body down, place your elbows on the floor (or try to reach for it, but not jerkily, but slowly). Stay still (hold, feel the tension) for 5-10-15-30 seconds (depending on your degree of flexibility).
Every day, try to place your feet further apart, increasing the time of immobility in all intermediate poses.

Exercise No. 5. for stretching back surface leg muscles (similar to a lunge).

Stand on a hard surface with your body straight.
Move your left leg forward (and your right leg back) as far away from you as possible.
Bend it at the knee, lowering yourself down. Keep your back straight, feeling the stretching of the leg muscles during the exercise, stop in such a position that the angle of your bent right knee is 90 degrees.
Relax your core - let the weight of your body be distributed downward, increasing the pressure on your legs. We stand still for as long as we can (as usual, no more than 1 minute).
You can try to put your hands together in a “lock” behind your back (honestly, this is very difficult for beginners, so you can just put your hands on your hip or on the floor, or you can even hold on to the handrail with them/lean against the wall (if you can’t keep your balance).
Repeat everything on your left leg.

Exercise No. 6. Side Lunges

Lunge to the right side, with the toe of your left foot facing forward (or at a slight angle outward) and your entire foot on the floor, your left leg straight. Stretch (lower) feeling the tension. The same must be done in left side.

Exercise No. 7. Forward bends

Place your feet shoulder-width apart.
With your legs completely straight (don't bend your knees at all, watch this, that's the point of the movement) perform 12 springy forward bends.

Exercise No. 8. Stretching the groin, inner thighs

Sit on the floor, then press your feet together.
Hold your feet with your palms.
Place your elbows on your knees (see picture).
Begin to slowly press your elbows on your legs and at the same time tilt your torso forward (in principle, you can simply press on your legs so that they spread and keep your torso straight, see for yourself).
In any case, make sure that your back is straight at all times.
Bend over as you exhale, and, having reached the peak of tension, stay in this position for as long as you can (in the future, up to 1 minute). Then return to the starting position and repeat these bends several more times (depending on how you feel).

Exercise No. 9. Hamstring stretch

Sit on the floor. Straighten both legs in front of you.
Start to reach your toes with your hands (or even further if you can), feeling the tension in the back of your thighs and hold for as long as you can (up to 1 minute).
Repeat the exercise several times (depending on how you feel).

Exercise No. 10. Stretch the front of the thigh (quadriceps)

Stand up straight, bend one knee and press your heel into your buttock with one or both hands (as shown in the photo).
If necessary, help yourself with your opposite hand to maintain your balance.
Make sure your knees are in line and your inner thighs are tightly squeezed.
Tighten up gluteal muscles and twist your pelvis a little forward and upward - this will enhance the sensations. Stay in this position for as long as you can (no more than 1 minute), feeling the tension in the front of your thigh (quadriceps).
Repeat all over again with the other leg.

Exercise No. 11. Stretch your hips and buttocks

Lie on the floor with your back down. Bend both legs at the knees.
The upper body is completely relaxed.
Raise your left leg onto your right knee (as shown in the photo).
Place both hands on your right knee and begin to slowly, under control, pull it toward you.
Change the relative positions of your legs and repeat the exercise.

Exercises No. 12. Ankle stretch (SHIN, CALVES)

Stand facing the wall, then press your palms against the wall.
Take one leg back 40–60 cm without lifting your heel from the floor (if you do tear it off, then press it to the floor to feel the tension in your ankle and calves. Otherwise (if you don’t press your heel), the exercise loses its meaning.
Only when the heel is pressed do you feel a burning sensation (tension), only in this case does stretching occur. In general, press your heel and stay in this position for as long as you can (up to 1 minute).

Congratulations, administrator.

Leg stretching exercises are essential to prevent muscle imbalance and postural problems associated with it. Thanks to stretching, the body gains flexibility, movements become more dexterous, and coordination of movements improves in everyday life and during sports.

Good leg stretching is useful not only for demonstrating a beautiful split. Boxers need it to carry out some punches, dancers need it to perform dance elements, swimmers need it to jump into the water correctly and fast swimming. For a person who is far from sports, stretching the leg muscles will help protect the joints from hardening, improve blood circulation in the legs, and make walking easier.

There are many motives for performing leg stretching exercises, and everyone has their own, and the methods of stretching the muscles are also different. The choice of technique is determined by the level of training of the person and his goals.

Leg stretches for beginners include several simple exercises, regular execution of which is quite enough to do a good split. The main thing is regularity and caution. For successful training It is enough to have the necessary minimum information about and a responsible approach to business.

Leg stretching exercises

Exercise 1

Bend your torso forward as low as possible, stretch smoothly, “spring” with a small amplitude, return to the starting position.

Exercise 2

Starting position – sitting on the floor, straight legs spread as wide as possible.

Holding your shin with your hands, bend as low as possible towards your right leg, “spring” 10 to 50 times, return to the starting position. Repeat the same with your left leg.

Exercise 3

Starting position – sitting on the floor, straight legs shifted.

Bend as low as possible, pulling your torso towards your legs with your hands, “spring” 10-50 times. Ideally, you should touch your knees with your head.

Stand up straight. Slowly move your legs out to the sides so far that you feel the stretch in the muscles of your inner thighs. As a result, an angle of 120-140 degrees should form between the legs.

Then bend your torso down and place your elbows on the floor or slowly, without jerking, reach towards the floor. The back is straight. When you feel tension, hold the position for 5-30 seconds.

Every day, try to spread your legs wider and increase the interval of immobility.

The end result this exercise for there should be a transverse twine.

Starting position – stand on the floor, keeping your body straight.

Move your right leg back and your left leg forward as far apart as possible. Bend your leg forward at the knee, lowering yourself down. The angle of the bent knee should be 90 degrees. The back is straight. As soon as you feel the muscle stretch, relax your core, increasing the pressure on your legs, and stay in this position for 30-60 seconds.

During the exercise, clasp your hands behind your body or place them on your thigh or floor.

Repeat the exercise with your other leg forward.

Starting position – standing with a straight body.

Step your right leg to the side, bending it at the knee and thereby lowering your torso down. The foot of the completely straight left leg should be fully on the floor and pointing toe forward. When you feel sufficient stretching of the muscles, fix the pose at maximum possible time(up to a minute).

Repeat the exercise, doing a symmetrical lunge.

Starting position – standing straight, feet shoulder-width apart.

Without bending your knees, perform at least 12 springy downward bends, trying to place your palm on the floor.

Starting position: sitting on the floor with your knees bent and your feet pressed tightly together. Palms on feet. Elbows rest on knees.

Using your elbows, slowly press on your knees, tilting your torso forward. The back should be straight at all times. Having reached the maximum possible muscle stretch, fix the position for a few seconds, gradually increasing the tension time to a minute.

Repeat the exercise several times.

Starting position – sitting on the floor with straight legs shifted.

Stretch your arms forward as far as possible. Lock yourself in the position of maximum tension.

Repeat the exercise several times.

Standing straight, use your hands to bend one leg at the knee so that your heel is pressed toward your buttock. You can lean on the wall with one hand to maintain balance. The knees should be on the same line, and the hips should be tightly closed.

Twist your pelvis forward and upward, hold for one minute.

For more tension, move your knee back.

Repeat with the second leg.

Lying on the floor, bend both legs at the knees, relaxing top part bodies. Grasp your right knee with both hands and place your left ankle on your right knee.

Slowly pull your right knee towards you.

Repeat the exercise for your left leg.

Starting position: face the wall, resting your palms against the wall.

Take your right leg half a meter back without lifting your foot off the floor. Once you feel tension in your calves and ankles, hold for one minute.

Repeat the exercise for the second leg.

This set of exercises should be performed daily or at least three times a week. This type of leg stretching at home will benefit everyone.

Video: Leg stretching exercises

Stretching the leg muscles (stretching) is required professional athletes for running, hitting, jumping, increasing results. Proper stretching exercises are needed after intense exercise. strength training in the gym or at home, toning some parts of the body while leaving others unattended. Exercise will help you stay in shape longer and prevent muscle and tendon imbalances. Carrying out strength exercises to pump up your biceps or abs, it seems logical to use the leg muscle groups. An expander will definitely come in handy.

Before performing leg stretching exercises, it is recommended to prepare the muscles - warm up intense warm-up, preventing stretching. Try to do the following exercises:

Jump rope at home for ten minutes, warming up your body parts.
Fifteen-minute jog, foot warm-up - toe/heel.
Perform leg swings 20 times, stretching the groin muscle.
Sit down fifty times (preferably), step on your foot.
Stretch your arms with jerking movements.
Bend your torso to the right and left (20 times each), stretching your back.
Walk in place, even out your breathing and heart rate.

After performing standard exercises, start stretching your leg muscles at home for people of any height and build. Exercises are classified into dynamic (suitable for those who frequently perform training) and static (for beginner women and men). For training, it is recommended to use an expander - it is easier to stretch with the exercise machine.

Standard set of exercises

Effective stretching helps muscle groups to constantly stay in good shape and allows you to make your legs slender. We perform leg stretching correctly and consistently:

After warming up, sit on the floor of the house, spread your legs shoulder-width apart, and try to reach your toes. After the attempt is made, fixation and freezing in the required position for several moments. Repeat the exercises twenty times.
The legs are placed wider to the maximum possible distance without pain (standing position). Cross your arms over your chest and try to slowly bend your body forward. The goal of the exercise is to try to touch the floor with your elbow, regardless of height. Three sets of 10 times. Don't step on your knees.
To do it well, sit on the floor at home, connect your feet together (heel to heel), with your feet in the area bent knees trying to touch the floor. Effective exercises for beginner women and men are given.

To properly stretch tendon tissue and muscles at home, it will take months of training the muscle groups in your calves, calves, and thighs. An expander helps to cope well with the task - they step on the simulator, grasping it when they are tall.

Complicating the task

After weekly training at home, with warm-up and standard exercises, they move on to complex stretches of muscles and tendons. Gymnastics begin to increase the load at home. A chair, an expander, and an elastic band will come in handy.

High-quality stretching for losing weight on legs includes a set of exercises:

Increase training – gradual addition of new movements, prolonged freezing in one position and effective exercises in the calves and inner thighs. Correctly training body parts is a competent approach to physical exercise.

Twine for beginners

Splits help train muscles. You won't be able to sit down quickly like this. There is a set of exercises that are allowed at home for beginners: women, girls, boys and men. Achieve good results will only work if integrated approach by doing regular workouts at home:

There is no need to perform grueling and painful workouts, trying to quickly do the splits. Using a chair as a support, you will be able to train the muscles of your calves, lower legs, and thighs (especially in men) gradually. Try to alternately place your legs on the chair and bend, lowering your pelvis down. If you overdo it, you risk tearing the tendon tissue.

Yoga is the best stretch

After systematically performing standard exercises for men and women that help stretch and develop muscle groups and tendons of the lower leg, calves and inner thighs, try your hand at a new activity - yoga techniques help people of any height, gender and age. To avoid injuries leading to tissue ruptures, you should not stretch until it hurts, you need to train your muscles using support, for example, a chair, and be sure to do a good warm-up.

To sit on the transverse splits (yogi’s teachings call the exercise Samokanasana), perform the following steps:

The yoga technique helps to do the splits quickly, but it is imperative to perform the exercises gradually, avoiding pulling the muscles and injuring the tendon tissue. It is advisable to use an expander for tall people.

Yoga is an effective method to quickly master the technique cross twine. The technique does not allow impacts, only smooth movements, without injuries leading to tissue ruptures. Often for yoga they use a soft expander with a loop, stepping into it and performing difficult stretching movements. A special one has been developed that makes it much easier to do the splits. It is allowed to use any technique, extremely carefully and gradually.

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). If there is excessive load on the leg, its tissues cannot withstand the pressure exerted, 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 certain 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 site of the sprain 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:

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, 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.
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, it is most often prescribed conservative treatment, and with grade 3, 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:

The outer surface of the joint: 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 the other ligaments.
3. Posterior talofibular ligament.
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:

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

Classification of muscle strains

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

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:

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.
Patellar tendon - a sprain is accompanied by pain localized above the knee.
Hamstring strain - occurs when the tibia rotates abnormally and is characterized by pain under the knee and a characteristic protrusion in this area.
Tendon hip joint- provides its fixation, connecting the pelvic bones and the upper part of the thigh. 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 in which this type of tissue damage can occur:

Foot - in this place and tendons occurs due to the high load on the joint, the injury significantly limits movement.
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.
The shin is the area from the knee to the heel, the muscles of which are often susceptible to injury.
Knee - The knee joint is susceptible to sprained muscles and ligaments, which, if damaged, can lose stability.
Thigh - the internal muscles are especially vulnerable in this place, the fibers of which rupture most often.
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, this type of injury occurs as a result of sudden falls or intense stress. In the event that it occurs flick joint superior to 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.

A distinctive sign of a sprain is a feeling of instability in the joint, it does not correct 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, an x-ray 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, allowing you to clarify the diagnosis: in the case of a sprain, there is no sharp pain when palpating the bone, no fragments are felt, and crepitus is not diagnosed (a sound that occurs when bone fragments rub against each other). 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:

Applying a cold compress to the sprained area. Products from freezer, 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
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
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.
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.
In case of severe pain, you can give the victim an analgesic: paracetamol or ibuprofen.

When spraining your leg, the following actions are prohibited:

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.
Drinking alcohol, which will also provoke the above-mentioned consequences.
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 medications 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:

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.
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 syndrome, dilation of blood vessels and increased blood circulation, acceleration of metabolism in tissues.
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 administer the necessary medication 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, with a sprain 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:

Applying sutures to the ligament.
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. Recovery period after surgical intervention 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 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 exercise 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 inactive and put off visiting a doctor - timely diagnosis and the right approach to treatment will speed up recovery and relieve you from unpleasant consequences.

The most common diagnosis in traumatology is a sprained leg. Injury to the lower leg ligaments can occur during an unsuccessful fall, when the center of gravity of the body shifts from the foot to the ligamentous apparatus. Especially often, rupture of the shin ligaments is observed in athletes who exceed the load on the calf area.

To restore the mobility of the injured leg, the patient must be provided with timely assistance and appoint correct drug treatment.

Characteristics of the pathology

Anatomical location of sprain

Shin- Part lower limb, which is located between the kneecap and the foot. The shin ligaments are located in the ligamentous apparatus of the ankle and perform the function of fixing the articular bones. The connective tissue of the lower leg supports and strengthens the ankle joint, limiting and controlling the maximum range of motion of the leg. As a result of careless movement, which leads to an increase in the load on the muscle, the connective tissue bundles rupture.

Leg deformity

Pathological damage to the integrity of the lower leg ligaments leads to to limit leg mobility for a long period of time. And non-compliance with doctor’s recommendations contributes to ankle deformities, provoking lifelong lameness and chronic pain in the ankle.

Note! If the patient is not given first aid within 10 minutes after the injury, the inflammatory process begins to progress in the ankle joint, which leads to swelling and the appearance of severe pain.

Causes

A rupture or sprain of the lower leg ligaments occurs as a result of walking on an uneven surface, when climbing a mountain, or while jumping from steps. Women are at risk of ligament injury when wearing uncomfortable shoes, especially high heels. Athletes who practice professionally are also susceptible to pathological ruptures. athletics, football and snowboarding.

Stretching of connective tissue occurs only when the load that the leg ligaments can withstand is exceeded.

Everyday causes of pathology include:

turning the foot outward;
unnatural displacement of the foot inward;
mechanical impact on the foot - a blow or bruise.

Patients with the following diagnoses are at risk for ankle sprains:

overweight or obesity;
connective tissue diseases;
arthrosis (ankle);
clubfoot and flat feet;
pathologies of the skeletal system.

In 70% of cases, sprains of the lower leg are diagnosed in older people as a result of weakness of the ligamentous apparatus.

Symptoms of a rupture

Hematoma and swelling of the leg

The first signals of partial or complete tissue rupture appear immediately after injury and progress within an hour.

A minor stretch, which is characterized by tearing of microscopic fibers, manifests itself in the form of mild pain without the appearance of edema and hematoma. As a result of such damage, the functionality of the leg is not impaired, and the patient can move fully within a quarter of an hour.

If the injury results in tendon ligament tear or diagnosed complete tear of the ligament, then the patient exhibits the following symptoms:

Severe pain in the injured area. With immediate assistance, the pain decreases and only appears when trying to lean on the injured leg.
The appearance of swelling. Swelling always occurs only in the area of the sprain. With the systematic use of venotonic drugs, the edema subsides on the 6th–7th day of treatment.
Hematoma formation. This symptom does not appear immediately, but only 5 to 7 days after the injury. The hematoma has a blue-violet tint.
Loss of leg functionality. It is painful to step on the injured leg for several days. Leg mobility is restored after two to three weeks.

Severity of sprain

In medical practice, there are three degrees of sprain of the lower leg. It is considered the safest and most painless first degree stretching, in which minor damage to individual fibers is diagnosed. The joint is stable, and the patient’s ability to work is preserved.

Second degree A sprain of the lower leg is characterized by a partial rupture of the tendon fibers. In this case, the stability of the joint is disrupted, the patient feels severe pain, swelling appears and intramuscular hemorrhage. There is a loss of the patient's ability to work for 5–7 days.

Third degree sprains are the most severe form, which occurs as a result of a complete rupture (tearing of the ligaments from the bone). As a result of damage anatomical structure joint changes, which is accompanied unbearable pain and severe swelling. The degree of pain is equal to a bone fracture.

Diagnostic methods

Diagnosis of a sprained shin ligament occurs in several stages. The first thing a traumatologist or surgeon will do is conduct visual inspection And palpation affected area. After a preliminary examination, the doctor prescribes procedures that serve as the basis for confirming the diagnosis:

MRI - diagnostics

X-ray– the angle of inclination of the talus is analyzed. This procedure is performed in different positions and in two projections (direct and lateral). The method is used for differential diagnosis between ankle sprain and fracture.
Contrast arthrography– additional examination using x-rays. A contrast agent is injected into the area of the sprain to visualize the injury.
Ultrasound– a method for diagnosing the degree of damage to muscle fibers.
MRI– used only before surgery. Magnetic resonance imaging shows the affected area in different projections.

What to do immediately after injury - first aid

Correct actions in the first minutes after a shin injury will help speed up the regeneration of microscopic fibers and avoid the development of edema.

Apply a cold compress or a Snowball cooling pack to the affected shin.. You can prepare a compress yourself by wrapping ice or any other frozen product in a towel. Applying cold (in the first 15 minutes) will prevent the development of edema due to the vasoconstrictor effect. Please note that before using the Snowball hypothermic bag, its contents must be crushed.
Keep the injured leg immobile using a tight bandage, elastic bandage or transport splint. Raise your leg, first placing a cushion of towels or improvised means under it.
Give the patient an anti-inflammatory pain reliever in tablet form (Nise, Ibuprofen, Xefocam).

Attention! When moving the patient to the traumatology center, the patient is strictly prohibited from leaning on the sore leg.

Shin treatment

After confirming the diagnosis, the doctor prescribes treatment aimed at reducing symptoms and restoring damaged fibers.

Stages of treatment for ruptured shin ligaments:

immobilization of the injured leg;
prescription of medications;
referral for physical therapy.

The immobilization method depends on the degree of fiber damage. For a mild sprain, the doctor will immobilize the leg with a bandage. If the patient has a moderate sprain, a splint is applied to the ankle. In the event of a ligament rupture, the leg is immobilized by applying a cast or using an orthosis.

Note! Keeping a patient in a plaster cast for more than seven days leads to instability of the ankle joint.