Leg stretching exercises for beginners - the best complexes for legs and back. Stretching the lower leg muscles How to stretch your legs at home

Muscle strain is a common injury, provoked by significant physical activity or simple rapid movements. Sometimes, with such an injury, a person feels a rupture that has occurred, followed by severe pain.

The main causes of sprains

Stretching of the leg muscles occurs:

while running or fast walking;
after an intensive warm-up, during exercises with dumbbells;
Ankle sprains often occur while playing tennis or basketball, due to rock climbing, jumping from heights;
sprains in the knee area are not uncommon when doing gymnastics, volleyball, even when going downhill;
due to hypothermia;
due to overwork;
increased muscle stiffness.

Treatment depends on the severity. More often it takes from a week to two months to fully recover.

Recovery after a sprain

Main symptoms

If after an injury a person feels severe pain in the leg, is unable to immediately move the limb, or movements are severely limited, it is likely that the leg muscles have been strained.

Symptoms are associated with characteristic swelling in the sprained area, and hemorrhage is noted. Symptoms indicate that a blood vessel has ruptured. Common symptoms include severe pain if you try to touch the injury site. The pain is accompanied by cramps. The symptoms of a fracture differ from a muscle strain; more often, the deformation of the leg is even outwardly visible. After a week or two, the sprain symptoms disappear. If a muscle tear occurs, symptoms do not go away within 4-5 weeks.

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

Severity of injury

Depending on the severity of a person’s damage to his own leg, medical practice notes a gradation of degrees of illness associated with stretched leg muscles:

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

Tibia ligament rupture

Diagnostics

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

If the case is complex or there is no confidence in the exact diagnosis, an ultrasound will be needed. The method will accurately show whether a sprain or rupture of the ligaments has occurred. An ultrasound will be able to determine the presence of obvious injuries that will require longer treatment than a sprain.

Basic treatment methods

Treating a sprained leg muscle is not a simple process as it seems at first glance. Depends on the severity of the injury. For example, for mild cases, treatment takes 7 days. A severe form of the disease will require a longer recovery. An important point is the fact that the person received help on time and correctly.

First, you will need to provide complete rest to the injured leg. The limb remains immobile for two days. If an injury to the lower leg or thigh occurs, bed rest is necessary. In case of urgent need to stand up, doctors recommend using crutches, and it is forbidden to overload the leg.

You need to apply cold, for example, a compress, to the damaged area. It will relieve swelling and reduce the development of hemorrhage. You will need to keep the ice on your shins for 20 minutes. Apply cold compresses every 4 hours for two days.

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

If the ligaments are damaged, it is better to fix the limb using an elastic bandage. An injury with bruising should not be neglected; treatment involves fixing the leg in an elevated position. In this way, it will be possible to avoid increasing swelling. Along with these methods, it is recommended to take painkillers and anti-inflammatory drugs. They are prescribed by the doctor. For example, ointments containing non-steroidal agents.

Later, a massage and a series of exercises are prescribed to alleviate the condition. Doctors will recommend special physiotherapy.

Approximate treatment plan for moderate injury:

In the first days, possible physical activity is excluded. Tension of the lower leg muscles is especially dangerous. The pain is dulled with analgesics. If a strong tumor has formed at the site of injury, aspirin or ibuprofen cannot be taken, they affect blood clotting. It is recommended to place your leg on a pillow. Apply a cold compress to the sprain for 20 minutes. During the day, it is advised to wrap your leg tightly and lubricate your shins with cooling ointments at night.
After a week, if symptoms remain, treatment is continued. Doctors recommend rubbing the sore spot with ointments to restore ligaments and improve microcirculation in tissues.
It is recommended to warm up the calf muscle using simple exercises recommended by a physician.
Treatment is accompanied by magnetotherapy, diadynamic therapy and ultrasound.
Magnetic therapy
Full movement is allowed when the pain completely disappears and there is no discomfort in the area of injury, for example, the lower leg. If you need to resume sports training, you should do this gradually. Muscles need to be warmed up before exercise. If after training you feel pain in the lower leg, treatment is resumed and physical activity is stopped.

Restoring the lower leg is a complex process; treatment should not be delayed. It is better to immediately contact experienced doctors. It is important to remember that repeated injury to the injured part of the leg will be more painful and treatment will take longer.

Application of surgical methods

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

Treatment at home

At home, in the first two days after the injury, cold is applied to the sore spot, then they move on to warm compresses. Heated sand or salt is poured inside a fabric bag. It is permissible to put a warm heating pad, the iodine net will have an effect, you need to apply it twice a day. As a warming compress, use gauze soaked in warm milk: secure with a bandage and make sure to replace it in time as it cools.

Warming compress

Sprains are usually treated with various ointments; the course of treatment will be determined by the doctor and the duration of use of gels and ointments. An ointment to improve the condition of your feet is easy to prepare at home. You will need water, yolk and laundry soap. To obtain a homogeneous mass, the soap is crushed, preferably using a fine grater. A spoonful of soap is mixed with two tablespoons of water and an yolk. The mass is wrapped in gauze and applied to the sore spot. For convenience, secure the compress with a bandage. It has been noticed that homemade ointment relieves pain and muscles recover faster.

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

To relieve swelling, use aloe leaf. It is crushed, placed directly on the tumor, and fixed with a bandage. There is no clear scheme for using aloe compress. The only condition is that when the pulp gets hot, you need to remove it from your feet.

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

Preventing leg injuries

When it comes to lower leg injuries, older people are at risk. It is important for older people to avoid significant stress and any kind of overwork of the leg muscles. It is recommended to adhere to proper nutrition in order to maintain muscle mass in good condition for a long time. Once a diagnosis has been established, the body can be supported with the help of strengthening supplements.

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

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

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

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

The most common cause of injury is active sports, a fall or jump from a height, or 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 (tendinitis, paratenonitis).

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

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, 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:

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

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:

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.
The tendon of the 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 joints.

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, sprains of ligaments and tendons occur 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. When a sudden movement of a joint occurs that exceeds its physical capabilities, a muscle, ligament or tendon sprain occurs. 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;
active 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;
in case of 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, 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, 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 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 sprain and dislocation, 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 for more than three days, bruises increase in size;
increased body temperature, signs of inflammation and redness of the injured area;
home treatment does not have a 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. 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
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 the sprain Voltaren relieves inflammatory swelling and post-traumatic pain Heparin ointment is an anti-inflammatory drug, local anesthetic Ketonal relieves pain, swelling and inflammation at the site of a leg 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 Nicoflex is a combined drug that has a locally irritating, 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 locally irritating, 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

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 for sprains

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 by 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. 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.

Chamomile decoction

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 - 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, you should strengthen your muscles by regular 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 a healthy lifestyle: 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 lower leg muscles experience significant stress in everyday life and when playing sports. Therefore, injuries in this area are not uncommon. Strained calf muscles can occur with sudden movements and excessive effort. Due to tissue injury, a sensation of tearing and sharp pain appear. If the damage is severe, the recovery process can take a long time.

Mechanism of injury

A distinction is made between acute sprains and overuse injuries:

Acute muscle and tendon injuries are caused by powerful contractions of the muscle-tendon elements. By stretching we mean stretching, tearing or completely breaking the fibers.
Overuse damage is caused by intense physical activity. They are usually associated with overtraining in novice athletes, when the muscles and tendons are not stretched enough. A number of factors increase the risk of such injury. Internal factors include: lack of strength, flexibility and elasticity of muscles and tendons, anatomical abnormalities, flat feet. External factors that provoke shin sprains are training errors, insufficient warm-up, inappropriate shoes.

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

Most often, a sprain is found in the area where the calf muscle

passes into the Achilles tendon. Muscle strains can occur due to sudden movements and muscle strain during running and fast walking. Sharp braking in running is of particular importance. The risk of damage is great during intense warm-ups, jumping, tennis, volleyball, basketball, gymnastics, and skiing.

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

Severity of calf sprain

The severity of the injury was selected as the criterion for classifying calf muscle sprains:

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

A severe form of injury is often accompanied by combined tissue damage: bone fractures, joint dislocations, and injuries to the lower leg ligaments. A dislocated joint is characterized by a complete rupture of the ligaments. Such injuries require emergency care due to the risk of massive bleeding and traumatic shock.

Symptoms of a Muscle Strain

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

The following symptoms are typical for varying severity of sprains:

In the first degree, mild pain and increased sensitivity in the affected area occur, which may only appear the next day after the injury.
The second is characterized by piercing pain, felt immediately. Ruptures of muscle fibers lead to the appearance within a day of visible changes in the color of tissue under the skin and the development of edema. Muscle functions are difficult: it is difficult for the victim to stand on tiptoes, he limps while walking.
The third is characterized by multiple injuries. In addition to a muscle tear, a high-grade sprain is usually found. The person experiences intense pain that intensifies with any movement, and the stability of the joint is impaired. Injured muscles cannot contract.

Symptoms of a sprain indicate the severity of the injury and allow a preliminary diagnosis to be made. In the second and third degrees of severity, the patient needs immediate assistance and transportation to the hospital for an objective assessment of the injuries received. In the first degree of severity, treatment is carried out at home. The speed of recovery in such a situation is determined by the correctness of the treatment.

Diagnosis of injury

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

Treatment of a sprained calf muscle

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

Rest means stopping training immediately after an injury. Immobilize the limb for a period of 24 hours to 72 hours: the duration is determined by the severity of the sprain. After this period, rest should be relative so as not to lead to muscle atrophy and stiffness in the joints.
Cooling is most effective during the first 15 to 20 minutes of injury. Ice is applied through a wet towel. Cold exposure is repeated every 30–45 minutes, continuing the procedure for an average of 20 minutes. The recommended duration of cold treatment varies from 1 to 3 days and depends on the severity of the injury.
An elastic bandage is used for compression. During cooling, a pressure bandage is applied over ice. It is necessary to ensure that the bandage does not compress the arteries and nerves.
Elevating the limb helps reduce the accumulation of fluid and blood in the area of injury. It is recommended to place your foot on a pillow. The method is used during the first 24–72 hours.

In foreign literature, it is proposed to follow the PRICE protocol, which is essentially no different from the PLDP method. In PRICE, instead of recommending peace, it is recommended to organize protection and rest. For protection, it is necessary to eliminate the possibility of putting weight on the limb by using crutches to move.

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

For the third degree of sprain, it is recommended to use surgical methods to speed up the treatment process and reduce the size of the scar formed at the site of muscle tissue rupture. Apart from surgery, treatment and recovery methods are similar to those used for moderate injury.

Video

Video - Shin massage

Rehabilitation for lower leg injuries

Rehabilitation methods, divided into several stages or levels, help restore the functions of the lower leg muscles. With the first degree of injury, exercises begin within 2 days, immediately from the third level. Their intensity is quickly increased, then moving on to a program of strength and flexibility training for this muscle group. Returning to regular sports training is possible only if there is a complete absence of pain and discomfort in the muscles.

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

You need to stretch after warming up. This way you can deepen the stretch without injuring your muscles and ligaments.

Warm up before stretching

When you stretch after a workout, your muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching lesson, first do a few exercises:

Joint warm-up: twirl your joints, bend and twist your body.
5-7 minutes of cardio: running or Jumping Jacks, Rock Climber, running in place with high knees, .

Once you've warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises, you can arrange an independent stretching session and thoroughly stretch all the muscles of your body. However, it will take about 60–90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To give your muscles a good stretch, hold each pose for 30 seconds to two minutes. You can remain still or gently spring. Sudden movements can cause injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, legs.

Neck stretching exercises

Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left palm on the right side of your head, but do not press hard.

Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

Place one hand on the back of your head and the other on your chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it in the back of your neck, especially at the base of your skull.

Shoulder stretches

4. Front Shoulder Stretch

Place your hands behind your back, clasp your wrist with one hand and the other. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

5. Mid-Shoulder Stretch

Grab your opposite elbow with your hand, press your shoulder towards you and pull it down. Repeat with the other hand.

6. Back Shoulder Stretch

Grasp your right arm with your left above the elbow, press it to your body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in your backside.

Repeat with the other hand.

7. Triceps stretch

Go to the wall, lift your left elbow up, and place your forearm behind your back. Lower your left shoulder blade down. To check that it has actually dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

8. Biceps stretch

Grab a doorknob, counter, or other support and turn your back to it. Turn your elbow upward and move your body slightly forward.

Repeat with the other hand.

This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Place one hand behind your back from above so that your elbow points upward, and the other from below so that your elbow points to the floor. Try to bring your wrists together at the level of your shoulder blades.

Switch hands.

10. Wrist Extensor Stretch

Sit on your knees, place your hands in front of you so that the backs of your hands touch the floor and your fingers point towards each other. Gently shift your weight into your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest stretching exercises

11. Chest stretch in the doorway

Go to the doorway, lean your elbows on the doorframes and push your chest forward, pectoral muscles.

Place your hand on the wall, lower your shoulder and turn in the opposite direction. Repeat with the other hand.

Back stretching exercises

Stand next to a rack, exercise machine or other support, turn your left shoulder towards it. With your right hand, grab the rack high above your head and move your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the lower back muscles

Sit on the floor, move your right leg forward, left leg back. Bend your knees at an angle of 90 degrees or slightly more. Place your right hand on the floor, raise your left above your head. Pull your left leg down and back, tilt your body forward and twist towards your right leg.

Switch legs.

Sit on the floor, bend your knees and place your feet on the floor. Grasp your shins with your hands on the inside, place your wrists on your feet. Lean forward as low as possible.

Sit on the floor, buttocks should touch your heels. Lean forward, lie on your stomach on your knees and extend your arms.

Get on all fours, then move your pelvis back and up so that your body resembles an angle. Your arms and back should be stretched out in one line, your knees can be bent, and your heels can be lifted off the floor. The main thing is that your back remains straight, without rounding in the lower back.

Grab a low horizontal bar and hang freely, relaxing your body. Feet should remain on the ground. Relax them, bend your knees slightly.

Lie on the floor on your back, arms along your body, legs straight. Raise your legs and then throw them behind your head. Hands rest with elbows on the floor, hands support. Do not lean on your neck, the fulcrum is your shoulders.

Abdominal stretching exercises

Get on your knees, push your chest up, lengthening your spine, and then lean back, placing your hands on your heels. Try to bend in the thoracic region. Don't throw your head back, look up.

Lie on the floor on your stomach, place your hands under your shoulders. Push yourself up, your pelvis rises, your legs remain on the floor. Lower your shoulders, bend in the chest.

Stand straight with your feet together. Raise your arms and join your palms above your head. Bend your chest and tilt your body back. Tighten to avoid strong arching in the lower back.

Stand up straight, raise your arms above your head, clasp your fingers and turn your palms up. Stretch up and bend first to one side and then to the other.

Lie on the floor on your back, arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, move it behind your right leg and try to place your knee on the floor. Turn your head to the left and relax.

Repeat the exercise on the other side.

Exercises for stretching the buttocks

25. Lying stretch

Lie on the floor on your back, raise your knees bent. Place the ankle of your left foot on the knee of your right. Press the knee of your right leg onto your left to deepen it. Repeat with the other leg.

Get on all fours, place your right ankle on your left knee. Push your pelvis back to deepen the stretch. Repeat with the other leg.

27. Seated stretching

Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grab your shin with your hands and press it to your chest. The shin should be parallel to the floor, the forearms lie on top and press it to the chest, one hand covers the other.

Repeat with the other leg.

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you have difficulty doing this pose on the floor, try placing your foot on an elevated platform.

Exercises to stretch the front of the thigh

Calf Stretching Exercises

48. Stretching against the wall

Press the toe of your right foot against the wall, take your left foot a step and a half back. The feet are pressed tightly to the floor, the left leg is straight. Try to reach the wall with your right knee, this will stretch the muscles of your left leg.

Switch legs.

Stand close to the wall. Place your right toe on the wall, take your left leg a step and a half back. Bend your left leg at the knee, increasing the stretch. Switch legs and repeat.

Sit on the floor, stretch your legs straight in front of you. Place one leg on the thigh of the other. Grab your foot with your opposite hand and pull your toe up.

Switch legs.

We all know about the benefits of stretching, which is needed both by girls who want to do the splits and by bodybuilders who actively train with heavy weights. Stretching the leg muscles is especially important to help prevent muscle imbalances, posture problems, gain flexibility, and improve dexterity and coordination. Leg stretching is necessary for absolutely everyone who plays sports. And those who are far from it should do it to improve blood circulation in the legs, prevent hardening of joints, improve gait, and so on. Simple leg stretching exercises will be useful for absolutely everyone. The main thing is to do them regularly and correctly.

Stretching will help improve your body flexibility. By doing it regularly, you will soon notice that all leg exercises are much easier for you. It also significantly increases the capabilities of your own body. Calorie consumption increases, despite the fact that in fact you save the body’s energy resources, and accordingly, you get less tired. With good stretching, the risks of destruction and disease of the ligaments and joints in the legs are significantly reduced.

Leg stretching at home is as follows:

Static. These exercises are useful for both beginners and those who have been leading an active lifestyle for a long time. Their essence is that you need to fixate for some time in the position of maximum stretch, so that the ligaments and muscles have time to stretch and get used to this position.
Dynamic stretching. It assumes that you will be stretching while constantly moving. May include various swings, rolls and other similar exercises. Typically, dynamic stretching is recommended only after a person has mastered static stretching.

It is important that stretching exercises for the leg muscles are performed correctly. Follow these guidelines:

Train in a comfortable environment for you. You should completely relax and get the maximum benefit from the exercises.
The muscles must be able to get used to the new state, so it is important not to rush and pay attention to static stretching. It is recommended to stay in one position for at least half a minute.
You need to stretch warmed muscles - this prevents the risk of injury and helps increase the effectiveness of the exercises. Beforehand, you can jump, run, or do a light warm-up to improve blood circulation.
There is no need to rush and chase quick results. You need to stretch gradually, regularly improving your results. If you overdo it, you can seriously damage your muscles and ligaments and cause, at a minimum, severe pain. Serious injury may also occur.
Stretching should be done before the main workout and after it - then the muscles will best remember this state, and the effectiveness of other exercises will improve thanks to stretching.
It is important to stretch regularly, otherwise during the break all previously achieved results may be reset.
During classes, do not hold your breath - it should be smooth, measured, deep. At the starting position of each exercise, you need to inhale; the stretching itself is done while exhaling.

During the stretching process, sudden movements are not allowed. You need to stretch smoothly, while the muscles should be relaxed. No pain is allowed - only a slight pleasant burning sensation. If you feel them, it means the load is too heavy.

The best leg stretches

The following exercises will help you improve your leg stretching at home. They can be useful for both beginners and those who have some training. By doing them regularly, you will soon notice clear changes for the better.

Exercise 1.

Sit on the floor, spread your straight legs as wide as possible. Bend your torso forward as far as possible. Stretch smoothly, the range of motion should be small. Then return to the starting position. Repeat the exercise several times.

Exercise 2.

The starting position is similar - sitting on the floor, with straight legs spread as wide as possible. With your hands, grab the shin of one leg, bend your leg as low as possible. You need to “spring” 10-50 times. Then return to the starting position and do the same for your left leg.

Exercise 3.

Sit on the floor, move your legs straight. Now you need to bend down as low as possible, pulling your torso towards your legs with your hands. Do 10-50 springing movements. Ideally, you should touch your head to your knees. But at first, do the exercise to the best of your ability - bend over as much as you can.

Exercise 4.

This is an attempt to do a cross split, which is the goal of many who do stretching. You need to stand up straight. Slowly move your legs to the sides to feel the stretch in your inner thighs. As a result, an angle of 120-140 degrees should form between the legs. Now you need to tilt your torso down and place your elbows on the floor. Slowly, avoiding jerking, reach towards the floor, keeping your back straight. Feeling the tension lock in this position for 30 seconds. By regularly performing this exercise, you should try to spread your legs wider every day, increasing the interval of immobility. The end result of this exercise is a full-fledged cross split.

Exercise 5.

The main goal of this exercise is to stretch the hamstrings. You need to stand on the floor and keep your body straight. Move your right leg back and your left leg forward so that they are as far apart as possible. The leg that is in front needs to be bent at the knee. Get down. The knee should be bent at a right angle. Keep your back straight. When you feel the muscle stretch, relax your body a little and increase the pressure on your legs. Stay in this position for 30-60 seconds. During the exercise, your hands need to be connected with a lock behind the body or placed on the thigh or on the floor. Then you need to repeat the exercise, changing the position of your legs.

Exercise 6.

You need to stand up straight. Step your right leg to the side and bend it at the knee, lowering your torso down. The foot of the left leg, which should be perfectly straight, should be flat on the floor and point forward with the toe. When you feel sufficient muscle stretch, hold the position as far as you can. Then do symmetrical lunges, alternating legs.

Exercise 7.

Bend forward. Stand straight, place your feet shoulder-width apart. Do at least 12 springy downward tilts When trying to bend down as low as possible, ideally place your palms on the floor. It is important not to bend your knees.

Exercise 8.

This is an inner thigh stretch. You need to sit on the floor, bend your knees and press them tightly together with your feet. Place your palms on your feet and rest your elbows on your knees. Slowly press your elbows onto your knees, tilting your body forward. At the same time, the back should remain straight. When the muscles are stretched to their maximum, hold the position for a few seconds. Over time, increase the maximum stretch time by a minute. Repeat several times.

Exercise 9.

Another exercise aimed at stretching the back of the thighs. You need to sit on the floor, straighten and move your legs. Stretch your arms forward as far as you can. Hold in the position of maximum tension for some time. Repeat the exercise several times.

Exercise 10.

Aimed at stretching the front of the thigh (quadriceps). You need to stand up straight, bend one leg at the knee with your hands so that your heel is pressed against your buttock. You can lean on the wall with one hand to maintain balance. In this case, the knees should be on the same line, and the hips should be tightly closed. Twist your pelvis forward and up, lock in this position for a minute. To increase tension, you can abduct the knee. Repeat the same for the second leg.

Exercise 11.

Aimed at stretching the hips and buttocks. You need to lie on the floor, bend both legs at the knees, and relax your upper body. Grasp your right knee with both hands, place the ankle of your left foot on your right knee. The right knee needs to be pulled towards you smoothly. Then the same is repeated for the other leg.

Exercise 12.

Helps stretch the ankle. You need to stand facing the wall and rest your palms against the wall. Move your right leg back about half a meter without lifting your foot off the floor. You should feel tension in your ankle and calves. Stay in this position for a minute. Repeat the same for the other leg.

Exercise 13.

Provides stretching for the calf muscles. You need to stand with the front parts of your feet on the step, leave your heels free, and bend your knees slightly. Now you need to swing springily, lowering your heels as low as possible.

Exercise 14.

Aimed at stretching the hamstrings and calves. You need to put your feet shoulder-width apart and lean forward so that the angle between your body and legs is straight. Place your palms on the floor. Now you need to transfer your body weight to your arms and relax your legs. Alternately bend and straighten your knees, first with one leg and then with the other. Try to place your heels on the floor. You can also perform this exercise to work both legs at the same time, as when walking.

These exercises will help you stretch your legs at home. It is important to do them correctly and regularly. There are also special exercise machines for stretching the legs. They can be found in gyms or purchased for home workouts. When you start stretching regularly, you will notice clear improvements in your body and health.

Leg stretching on video

What is a leg sprain?

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

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

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, 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:

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

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.

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.
The tendon of the 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 joints.

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

a fall;
slipping;
wearing uncomfortable shoes, including high heels;
turning the foot in or out;
running on uneven surfaces;
incorrect landing after a jump;
active 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;
in case of 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, its incorrect position when moving.

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

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

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.

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

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 for more than three days, bruises increase in size;
increased body temperature, signs of inflammation and redness of the injured area;
home treatment does not have a positive effect.

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. 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
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

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

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	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.

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.

Video: restoration of injured ligaments with massage

Surgery

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.

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.

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.

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

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

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

It just so happens that all people leading, or just starting to lead a healthy lifestyle, pay very little attention to stretching exercises. Perhaps some people believe that flexible muscles are needed only by professional athletes (gymnasts and acrobats), others blame their laziness and lack of time, and others have never even heard of this type of exercise.

And, regardless of the reason, all these people are missing out on a lot. After all, stretching exercises, even for beginners, this is a wonderful, and most importantly accessible way for everyone to always stay in good shape. No matter how old you are, whether you've played sports or not, stretching is for everyone. By training flexibility, you increase muscle elasticity and improve joint mobility. In addition, proper stretching can improve blood circulation in the body, help you relax and simply improve your mood and well-being.

As you can see, there are a huge number of advantages to stretching exercises. You may now be waiting for us to talk about the downsides. Of course, there are disadvantages: you can damage your joints, get sprained ligaments and simply harm yourself. But all this can be avoided if you approach your training wisely. First, you need to understand what types of stretching exist.

There are 2 types of stretching: static and dynamic. They are further divided into several types, but we will not talk about them. So, static stretching- This is one of the main types of stretching exercises, recommended for beginners use it exactly. When doing static stretching, you should not make any sudden movements. Taking one position, you should remain in it for several minutes, feeling how your muscles stretch.

During dynamic stretching(which is not recommended for beginners) the trainee must perform all kinds of swings, rolls from longitudinal to transverse splits, and vice versa.

Next, we will look at the most effective stretching exercises that are suitable for beginners. All of them are static and do not require special training. It's important that you warm up before you start your workout: do 2 sets of 25 squats, jump rope, or if you have an exercise bike lying around, ride it for a few minutes before starting your workout.

Leg stretching exercises

We hope you have warmed up and are ready to start leg stretching at home.

A set of exercises for stretching the leg muscles

Step your right leg forward and your left leg back. Place your left knee on the floor (see illustration). Place your hands either on your knee or on the floor. Now slowly lean forward. When you feel a stretch in your thigh muscles, freeze in this position for 30 seconds. Now take a breath and as you exhale, try to bend even lower, freeze in this position for another 30 seconds. Now slowly return to the starting position and change legs. Now straighten your right leg, fully resting on the knee of your left leg. Place your hands on the floor. Now slowly tilt your torso down, while making sure your back remains straight. Having dropped as far as possible, stay in this position for 30–40 seconds, and exhale, try to drop even lower. Feel the stretch in your hamstrings and knee ligaments. Now return, slowly, to the starting position and change legs.

Lie on the floor with your back, lift your right leg up, clasp it with your hand just above the knee. Now relax, take a very deep breath and, as you exhale, slowly pull your leg towards you with your hands. At the peak point, hold again for 30 seconds and slowly return to the starting position. Do the same with the second leg. During the exercise, make sure that your leg is straight at all times and do not bend the knee joint. Also try to keep your muscles relaxed at all times; excessive muscle tension can lead to injury.

Sit on the floor, press your feet together, rest your elbows on your knees (see picture). Slowly press your elbows onto your legs and tilt your torso forward. At the same time, make sure that your back is straight at all times. As in the previous exercises, bend down as you exhale, and, having reached the peak of tension, hold in this position for 30 - 40 seconds. Then return to the starting position and repeat these bends several more times. This exercise perfectly stretches the groin ligaments and inner thigh muscles.

Spinal stretching exercises

Now let's look at what kinds of back stretching exercises there are.

The well-known “dog pose” or “cat pose”, everyone calls this exercise differently. Get on all fours, arch your back and look up. Stay in this position for 15 seconds, then assume position (B) shown in the figure below. To do this, stoop as hard as you can, pointing your chest upward. Also hold in this position for 15 seconds. Do this exercise for 2 - 3 minutes.

Now lie down with your back on the floor, pressing your shoulder belt tightly to the floor. Now cross your right leg over your left (see photo). By doing this, you will rotate your torso in the lumbar region, while trying to lift your shoulders off the floor as little as possible. Lie in this position for 30 seconds, and then do the same on the right side.

Get off the floor and sit on a chair. Stretch your arms forward and stretch your spine behind your arms as hard as you can, without bending your torso forward. Head and also pull forward. This is the final exercise in our complex; perform it for 60–90 seconds. Try to breathe as slowly as possible and feel how your spine is stretched.

Well, in conclusion, I would like to say a little about the frequency of training. Perform these exercises as often as possible, ideally daily. Spend 15 to 20 minutes stretching and your body will thank you very much. If you have any questions regarding the article or exercises for stretching your legs or spine, feel free to ask them in the comments below.