Shin sprain. Leg stretching exercises: there will be an effect! How to properly stretch your leg muscles at home using special exercises? Calf stretch

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 shin 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.

Leg stretching exercises are essential to prevent muscle imbalances 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 perform some punches, dancers need it to perform dance elements, swimmers need it to jump into the water correctly and swim quickly. 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 stretching for beginners includes several simple exercises, the regular performance of which is enough to get into 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 of this exercise should be a cross split.

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 muscle stretching, hold the pose for as long as possible (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 knees, relaxing your upper body. 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

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

Types of stretching exercises

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

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

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

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

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

Warm up before stretching

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

How and how long to stretch?

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

Hamstring exercises

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

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

Stretching while standing

Tilt to feet

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

Bend to one leg

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

Standing bends

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

Longitudinal twine

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

Exercises for the inner thigh

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

Deep squat

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

"Butterfly at the Wall"

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

"Frog"

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

"Frog with Straight Leg"

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

Forward fold

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

Cross twine

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

Stretching next to the wall

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

Exercises for the outer thigh

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

Hip abduction

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

Stretching while standing

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

Exercises for shins

These are simple and enjoyable exercises that can be performed without sufficiently developed muscles. A minimum of 5-6 repetitions of each exercise is required to stretch the lower legs.

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

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

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

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

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

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

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

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

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

How to stretch the calf muscles

I suggest trying the following calf stretches with detailed techniques to help you strengthen your calves and lower legs. In addition, the hips are involved during the exercise.

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

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

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

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

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

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

Main Muscles When Performing a Calf Stretching

Torso: abdominal muscles, erector spinae muscle.
Hip joint: adductor muscles of the thigh, gluteus medius and minimus.
Shoulder joint: anterior deltoid, pectoralis major, rotator cuff.
Shoulder: serratus anterior, rhomboids, lower trapezius.
Hand: triceps
Leg: rectus femoris, adductors, hamstrings.

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

Stay in this pose for 10-15 seconds

3. Stretching the calf muscles with an elastic band

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

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

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

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

5. Calf stretch

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

6. Stretching the muscles in a standing bending position

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

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

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

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

9. Self-massage of the calf muscle

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

Calf muscle strain

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

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

Causes of calf muscle strain

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

2 Sharp physical stress on a poorly warmed calf muscle. In this case, fiber rupture occurs as a result of very strong muscle contraction.

3, leading to overwork and overstrain of muscle fiber.

4 Strong blow to the shin, leading to open or closed damage to muscle tissue, ligaments, and tendons.

Symptoms of a Calf Strain

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

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

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

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

Treatment of a calf muscle strain

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

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

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

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

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

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

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

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

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

4 It is necessary to resume training and active rest after complete recovery of the muscle (no pain or discomfort with full movements of the knee and ankle joints). You should start with minimal loads on pre-warmed muscles. If discomfort or pain occurs in the lower leg, you should immediately stop exercising to avoid further injury.

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

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

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;
not uncommon during gymnastics, volleyball, even 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.

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.

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.

Diagnostics

If 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.

Basic treatment methods

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.

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.

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:

Application of surgical methods

If full or lower legs are noted, the muscles cease to function completely. 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.