Leg stretch. Facts about stretching exercises for beginners that you did not know

The pain caused by a leg sprain is familiar to everyone: there is hardly a person who has not received this type of injury at least once. Damage to the muscles, tendons or ligaments on the leg is quite easy to get - it’s enough to fall awkwardly due to ice or going down the stairs. Usually, a sprain is not life-threatening, but timely treatment is important for faster healing and pain relief.

What is a leg stretch?

Stretching (distortion) of the leg is an injury caused by the maximum tension of the muscles or ligaments and tendons (the fibers that connect the muscle and bone). At excessive load on the leg, its tissues do not withstand the pressure exerted, resulting in stretching of the limb. In fact, this breaks individual fibers in the bundle while maintaining the integrity of others.

The tendon fibers have a very high strength, but they are designed for a certain direction of movement and cannot withstand loads in an abnormal direction.

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

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

Usually, the load on the ligaments of the ankle increases during movement, when the heel tucks sharply inward

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

Traumatic injuries of the tendons are often diagnosed with various mechanical influences and excessive force load, in particular during sports

When stretched, you can often feel like something burst in the leg or torn. An injury is always accompanied by sharp pain, which can be felt for up to a month and a half, while the acute phase lasts from 5 to 8 days. In addition, the sprain site swells, a hematoma appears, and the leg becomes less mobile.

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

Video: stretching: definition and treatment

Distortion classification

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

Crick;
sprain;
tendon stretch;
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 leg joints and simultaneous rupture of several fibers while maintaining the integrity of the tissue.
II degree: in this case, the appearance of swelling of the injured area, disability, hemorrhage, inability to step on the 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 a violation of the stability of the damaged joint in case of rupture of the ligaments. Extensive bruising appears on the injured site. When a muscle is torn off, it is impossible to use it under load, a characteristic muscle weakness appears.

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

Sprain classification

Traumatology also systematizes sprains depending on the group of damaged ligaments. So, the ankle joint, which is most prone to distortion, is fixed by three groups of ligaments:

The outer surface of the joint: here are the ligaments that help fix the talus from lateral displacement:
1. Calcaneo-fibular ligament.
2. The anterior talofibular ligament is the most frequently injured of all the other ligaments.
3. Posterior talofibular ligament.
The inner surface of the joint: the deltoid ligament passes here, connecting the talus and navicular bones.

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

Tibular ligaments (posterior, anterior, posterior transverse).
Intertibial syndesmosis.

Classification of muscle strains

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

calf muscle;
soleus muscle.

Hip strain is a very common injury in athletes.

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

Tendon sprain classification

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

The Achilles tendon is the most powerful in the whole body, at the same time the most injured, which is associated with significant loads.
Patellar tendon - sprain is accompanied by pain localized above the knee.
Hamstring - distortion occurs when the lower leg is rotated abnormally, is characterized by pain under the knee and a characteristic protrusion in this area.
Tendon hip joint- provides its fixation, connecting the bones of the pelvis 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 according to the location of the injury

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

However, there are other locations that are at risk of distortion from the impact of a traumatic factor. In total, 6 areas are distinguished in which this kind of tissue damage can occur:

Foot - in this place and tendons occurs due to 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, in this place complex stretching of the tendon and ligaments can occur.
The lower leg is the area from the knee to the heel, the muscles of which are often prone to injury.
Knee - the knee joint is prone to stretching of the muscles and ligaments, if damaged, it can lose stability.
Hip - in this place are especially vulnerable internal muscles, the ruptures of the fibers of which occur most often.
Buttocks - in this area, stretching of the fibers of the muscles and ligaments may occur, the tendons are less affected.

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

Causes of leg sprain

As a rule, this type of injury is the result of sudden falls or intense load. In the case when there is a sharp movement of the joint, exceeding its physical capabilities, there is a stretching of the muscle, ligament or tendon. 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 weight lifting technique;
a sharp blow to the leg.

There are also factors that predispose to stretching of the 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, causing weakening of the ligaments.

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

Muscle strain can be obtained in everyday life without calculating the load and effort during the sudden lifting of weights, during sports or when performing work tasks.

Leg sprain symptoms

When the leg muscles are stretched, the following symptoms 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 edema at the site of sprain, bruising or hematoma;
when severe injury- pain shock, loss of consciousness, fever.

In any case, no matter which muscle is injured, severe pain occurs, and in the event of a complete rupture, a characteristic pop is heard.

With a sprain, the symptoms are similar, the presence of pain, bruising and the development of swelling is characteristic. The joint becomes inactive, there are difficulties in walking.

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

When the ligaments are sprained, the edema lasts for a week, and after it decreases, a hematoma remains

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

If the Achilles tendon is damaged, pain will be observed in an area about 5 cm above the notch of the calcaneus, accompanied by swelling of the tissues of the ankle and difficulty in flexing the foot when trying to raise the fingers. The patient cannot stand up on his toes, run.

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

Diagnosis and differential diagnosis

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

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

Rupture of the medial lateral ligament of the knee joint, detected by ultrasound

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

However, x-rays can help in the differential diagnosis with a fracture, as stretching and bone integrity 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 case of sprain, there is no sharp pain on palpation of the bone, fragments are not felt and crepitus is not diagnosed (the sound that occurs when bone fragments rub against each other). At the moment of injury, you can hear a characteristic pop, and not a crunch of bones.

Also during the differential diagnosis of stretching, the latter is excluded based on the data obtained after radiography. During a visual examination, the deformity 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 - when stretched, the above symptoms are atypical.

Leg sprain treatment

The choice of method of therapy 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 a visit to the doctor, you should consider the following warning signs, in which a visit to the doctor is necessary:

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 location of the joints is broken;
pain sensations do not decrease, edema does not decrease for more than three days, bruises grow in size;
increased body temperature, there are signs of inflammation and redness of the injured area;
no home treatment positive effect.

After visiting a traumatologist, it is important to follow all the recommendations of the doctor, only then the treatment will be faster and more effective and will not leave any unpleasant consequences. When prescribing bed rest, this advice should not be neglected and, as a last resort, when walking, use crutches to relieve the load from the sore leg.

At any degree of stretching of the leg, 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 shorten the rehabilitation period.

Emergency care consists of several simple but effective actions:

Apply a cold compress to the sprain. For this, products from the freezer are suitable, or just ice, which should be wrapped in a towel and applied to the injured area. This will provide vasoconstriction and reduce swelling, as well as relieve pain. Cold should be kept for 15 minutes every hour.
Cold compresses should be applied on the first and subsequent three days after injury.
Creation of conditions for maximum immobility of the leg in the joint. For this purpose, it is possible to apply tight bandaging with an elastic material, as well as the imposition of an orthopedic bandage (bandage, splint) made of synthetic lightweight fabrics. At the same time, immobility is ensured and, as a result, a decrease in pain and swelling, protection from further injury and aggravation of the situation (vascular rupture, hemorrhage). When bandaging the leg, do not overtighten the limb to maintain a good blood supply. At night, the bandage should be removed.
Long-term immobilization is also required in the case of a complete rupture of the tendon until the mechanical strength of the connecting structures is restored.
Ensuring rest of the injured limb. The less the victim disturbs the diseased joint, the better. For the first three days, any physical exercise on stretched tissues 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 roller or pillow). This will help ensure the outflow of blood from the sprain, reduce pain and swelling.
With a strong pain syndrome, you can give the victim an analgesic: paracetamol or ibuprofen.

When stretching the leg, the following actions are prohibited:

Carrying out heating procedures (applying heating pads, compresses, going to a bath or sauna, rubbing with warming ointments). This will provoke the formation of more severe edema, hemorrhage, as well as a deterioration in the prognosis of the course of the disease.
Drinking alcohol, which will also provoke the above consequences.
Activity of the injured limb, attempts to walk, massage the sprain. 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 ankle sprain

Medical therapy

Treatment with drugs is reduced to anesthesia and local application of ointments (gels, creams, etc.), which help reduce swelling, reduce hematomas, restore tissues and disturbed blood microcirculation. Taking painkillers is most relevant for the first 3-4 days after receiving a stretch, then you can reduce therapy only to the local application of ointments. Among analgesics, Aspirin, Analgin, Ibuprofen, Ketanov, 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 early days of injury, as they have analgesic and sedative effects. When applying the ointment should not be rubbed into the damaged area, you need to wait until the drug itself is absorbed into the skin.
Warming ointments. These funds are applicable in the rehabilitation stage and are applied to the skin after an acute period, 4-5 days after injury. The drugs make the muscles more elastic, have an anti-inflammatory effect and promote faster healing.

Photo Gallery: Cooling Pain Relief Ointments and Creams to Treat Sprained Legs

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

Ointments should be applied 2-3 times a day, in the 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 given by the simultaneous use of ointments and the administration of Troxevasin in tablet form.

NSAIDs should be used for a limited time due to their effect on the body as a whole. Prolonged application 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, prolonged sensation of warmth Apizartron - a combined preparation based on bee venom for external use Natural components of the balm stimulate blood circulation and lymph flow, help improve metabolism in the injured area, relieve inflammation and swelling Nikoflex - a combined preparation that has a locally irritating, analgesic and resolving effect Causes irritation of sensitive receptors of the skin and subcutaneous tissue, dilates blood vessels, improves tissue trophism

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

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

Video: treatment of sprains with ointments

Physiotherapy

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

Table: stretching physiotherapy

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, has a micromassaging effect on tissues. Under the action of ultrasound, biologically active substances are formed that promote pain relief and relieve inflammation.
Paraffin treatment	Treatment with the heat of softened paraffin improves blood circulation, improves lymph flow, and restores damaged tissues.
diadynamic therapy	Refers to the methods of myostimulation. Helps to reduce pain, dilate blood vessels and increase blood circulation, accelerate metabolism in tissues.
Magnetotherapy	It has a positive effect on blood properties, promotes the resorption of hematomas, accelerates the recovery of injured tissues, enhances lymphatic drainage and activates biochemical processes.
electrophoresis	Allows you to enter the necessary drug through the skin at the site of stretching under the influence of an electric field. It can be iodine, Dimexide, painkillers.

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

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

It is forbidden to massage the stretching site through pain, this can lead to a deterioration in the patient's condition.

The area above the injured area on the leg is preliminarily massaged (for example, if the ankle joint is sprained, the massage should begin with rubbing the lower leg). The massage time is gradually increased from 5 minutes to 15.

Massage consists of two parts: preparatory and main. Before the procedure, it is necessary to ensure that the position of the leg is such that all muscles and ligaments are relaxed (put rollers and pillows). The first week of the massage session consists mainly of stroking the injured area, kneading and squeezing is performed on the upstream 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 the help of surgery is an extreme method of treatment, which is resorted to if other methods do not bring the desired positive effect. Also, in particularly difficult situations, for example, a 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-fledged work of the leg.

When a ligament is torn, your doctor may do one of two things:

Suturing the ligament.
Fixation of the damaged ligament with another, adjacent ligament.

With a complete separation of the muscle from the bone, it is also believed that conservative treatment is less effective than surgical treatment, first of all it concerns rear group thigh muscles. To return the muscles to their original place, special fixators are used, which are attached to the bone and then sutured with threads to the tendon of the torn muscle.

Surgical technique for tearing off the posterior thigh muscle group (hamstring) - suturing the common tendon of the posterior thigh muscle group to the ischium using anchors

After the operation, the patient wears special corrective belts that help relieve the load from the muscle and speed up healing. The recovery period after surgery is 4-6 weeks.

With a rupture of the tendon, they mainly resort to a conservative direction of treatment. However, in the absence of positive dynamics within 2 weeks, as well as in case of repeated rupture, the doctor may decide to perform the operation. The tendon is sutured with one of the many types of tendon sutures, the most commonly used is the Krackow suture.

Krackow suture: both ends of the torn tendon are sewn together with this suture, 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 restorative therapy.

Folk remedies

Therapy folk methods when combined with medications, it helps to speed up recovery.

Raw potato compress

For treatment, it is necessary to wash and peel the potatoes and grate it. Transfer the resulting mass to gauze and apply to the stretching site 3-4 times a day for 20 minutes.

Chamomile flowers in the amount of 4 tablespoons pour a liter of boiling water and cook for 15 minutes. After that, insist the resulting broth for an hour and add 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.

In the presence of a hematoma, the use of warm compresses is prohibited.

Photo gallery: folk remedies for sprained legs

Hot milk compresses are considered the most effective in stretching 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 As lotions, decoctions and infusions from oak bark are used for skin inflammation, wounds and sprains St. John's wort - anti-inflammatory and wound healing 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 the treatment of the disease is favorable: the stretch is completely fused, 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 a full treatment and not ignore the doctor's prescriptions and recommendations.

In the absence of proper care, the consequence of stretching the leg can be:

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

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

Prevention of sprained legs

To prevent stretching of the muscles and ligamentous apparatus, the muscles should be strengthened regular classes sports without excessive physical exertion (jogging, swimming). It is also recommended to choose suitable shoes for walking and to be careful when walking in high heels.

It is important to pay attention to nutrition and healthy lifestyle of life: being overweight puts extra stress on your joints.

When you receive an injury such as a sprained leg, recovery may not be quick. The minimum period for restoration of full working capacity is 3 weeks. You should not be inactive and postpone a visit to the doctor - a timely diagnosis and the right approach to treatment will speed up recovery and save you from unpleasant consequences.

An injury to the calf muscle immediately limits mobility, due to severe pain, each step becomes a real overcoming of oneself. The sooner medical assistance is provided to the victim, the less time will be spent on rehabilitation. Most susceptible to such injuries professional athletes, children, pensioners and people leading a sedentary lifestyle.

Causes of muscle strain

Elastic bandage fixes the damaged muscle

Stretching the calf muscle can happen in any situation with accidental injury or bad move. Main reasons:

Continuous loads. Contribute to overexertion muscle fibers lower legs, so a beginner in the field of sports can easily pull the calf muscle.
Sharp, amplitude, unnatural leg movements.
Limb injuries of various origins. These can be dislocations, sprains of the ligamentous apparatus, bruises or falls.
Cold muscle exercises. Lead to incomplete tear or damage to the ligamentous apparatus. To avoid this, training should be carried out after a good warm-up.

Hypothermia, general overwork and increased stress during sports contribute to injuries. You can also pull muscles due to careless walking on uneven surfaces or an unsuccessful landing after a jump.

Trauma symptoms

Massage for a quick recovery

Symptoms may vary depending on the severity of the injury. The main symptom of injury is pain. Its intensity fluctuates, but pain is inevitable.

The most common companions of sprains:

Puffiness - develops when blood vessels are damaged due to injury. Depending on its severity, the swelling may be mild or extensive.
Hematoma. It also occurs against the background of damage to blood vessels when muscles are damaged.
characteristic sound. At the moment of injury, you can hear how the muscles click, after which the victim loses the ability to move the limb, pain appears on palpation and it is not possible to stand on the sore leg.

With such symptoms, first aid should be provided to the victim as soon as possible.

First aid for sprains

Cold compress to relieve pain and swelling

First aid for sprains:

Help the victim to take a comfortable position and immobilize the injured limb as much as possible.
With severe pain, loss of consciousness is possible, so complete control is necessary for the patient. It is important to make sure that the head is raised, otherwise breathing problems may occur.
To reduce pain and swelling, ice or a cold compress is applied to the damaged area.

After providing first aid, be sure to call a doctor. If the victim is in severe pain before the arrival of the ambulance, he can be given a painkiller and warn the doctor about this.

If the injury is mild and the pain is tolerable, the victim will be sent home from the hospital to be treated. But when the sprain is accompanied by extensive hematoma and unbearable pain, surgical intervention is necessary. In this case, the torn sections of the fibers are sutured and a bandage is applied.

Therapeutic methods

Ointments relieve pain and swelling

We need to start as early as possible. Treatment tactics are selected based on the severity of the injury.
First of all, the patient is prescribed a diagnostic examination. For this, appoint:

ultrasonography;
x-ray;
blood analysis.

You will have to limit physical activity as much as possible and in general any motor activity. Cold is applied to the injured limb, a fixing bandage is applied. With a minor injury, recovery will take about 3 weeks.

If the injury is serious, you will have to comply with bed rest.

The victim is prescribed medication, an elastic bandage is applied.

Medical treatment

Gel "Voltaren" with analgesic effect

Medicines help reduce pain, relieve swelling, eliminate bruising and accelerate tissue healing.

Popular drugs:

Voltaren emulgel is a topical agent that has a pronounced analgesic effect and helps to relieve inflammation. The gel must be applied with massage movements to the affected area. Depending on the severity of the injury, it is allowed to apply up to 3 times a day.
Ibuprofen. Refers to non-steroidal anti-inflammatory drugs, helps fight pain, swelling and inflammation. Available in the form of tablets and solution for injection. Use as directed by a doctor.
Viprosal is a good warming ointment, it helps to accelerate blood circulation and improves metabolic processes. Thanks to this, it is possible to prevent the consequences of an injury and quickly cure the leg.
Ketonal cream. It has an effective analgesic and cooling effect, applied topically to the affected area 2-3 times a day.

Listed medicines are used for any degree of stretching and are prescribed by the attending physician. In addition to them, the victim may be prescribed cold and warm compresses, recommend complete rest and, in the most severe cases, surgery.

Folk remedies for sprains

Gelatin compresses will accelerate tissue regeneration

Folk remedies complement the treatment, but do not replace it. Popular recipes:

Compress with gelatin. It is a natural source of collagen, promotes the restoration of cartilage tissue. Dissolve 3 tbsp. l. gelatin in water, mix with sour cream or cream until a creamy consistency. Make a compress daily for 1 hour.
Compress with egg white. It must be beaten, applied to the fabric and applied to the sore leg. Do it daily until the muscle is fully restored, it is advisable to keep the compress for no more than an hour.
Lotions from clay. To 100 g of powder add 5 tbsp. l. natural apple cider vinegar. Add water until creamy. Apply the composition to the affected leg, cover with a cloth. Keep 1 hour, repeat daily.

Before Using Recipes traditional medicine it is necessary to consult a doctor in order to avoid undesirable consequences.

Stretching at home for twine is an integral part of the workout, thanks to which you will quickly achieve the desired result and at the same time maintain your health. In addition, such exercises will improve the condition of the genitourinary system, spine and intestines.

Twine is also a good preparation for expectant mothers (including those who are just planning a pregnancy).

Psychological preparation

Everyone wants to achieve the desired result as soon as possible. Therefore, a completely logical question arises: after how long will I sit on the twine?

It depends on several factors:

age;
gender (girls are genetically more flexible than boys);
genetics;
muscle coordination;
warm-up intensity;
initial flexibility;
proper stretching exercises.

Another important factor is the mood with which you train. To achieve a similar result in the human body, the structure of muscles, ligaments and joints must change. The duration of this process depends on your age and degree of preparation. For example, children will sit on the twine much faster than adults, since their body is not fully formed.

Advice! The most important thing to achieve the goal is not to try to achieve the desired result in a day or two. Before each workout, tune in to the fact that today you will do all the exercises a little better than yesterday. As a result, you are guaranteed to sit on the twine.

To be successful, be sure to keep a training diary. According to research, this psychological moment, which has nothing to do with physiology, really works. In addition, thanks to the records, you will be able to see your progress, which, in turn, will help you not to give up at a decisive moment.

Physical training

In order not to harm yourself when doing exercises, you need to warm up the body and muscles. One of the best ways to do this is a joint warm-up mixed with push-ups and squats at a fast pace. The fact is that such training improves muscle coordination. At first, the effect is so imperceptible, but as a result it will bring great benefits.

Consider an example. During push-ups from the floor, triceps are involved. However, as you perform, you can feel how the biceps tighten. Such involvement of other muscles just indicates poor muscle coordination. The same thing happens during stretching - often just such “assistants” interfere with the splits.

To perform articular warm-up in all large joints, you need to perform circular motions for the maximum possible amplitude. Movements are made 15-20 times in each direction.

Advice! To achieve the maximum effect, you need to perform a joint warm-up from top to bottom: first cervical region spine, next wrist joints, elbow joints, shoulder girdle, lumbar, body, ankle, pelvis and knees.

Muscles can also be warmed up by running on a treadmill, cycling and jumping (with or without a rope). However, these exercises will not improve the muscular coordination required for splits. Therefore, it is best to prepare for exercises with the help of a joint warm-up.

What does it look like in practice? At the moment of maximum tension during stretching, take a deep breath and hold your breath a little. As a result, you will feel how the muscles give in and relax. When performing exercises, you must strictly adhere to the written instructions. Follow the golden rule of stretching at home: pull where it hurts until it stops.

To achieve the desired result, you need to take at least 30 seconds for each exercise. In this regard, the rule applies: the more - the better. However, each person has a psychological barrier, because of which it is difficult for him to remain in one position (even in the absence of pain). To achieve the desired result, you need to fight it.

Advice! To obtain maximum effect need to exercise in the morning. One hour of morning stretching is equivalent to three hours in the evening.

Stretching exercises should be as varied as possible. Often, beginners cannot do the splits because of a couple of unstretched muscles, while their overall flexibility is above average. Even stretching will help you achieve the desired result faster. If you stretched one muscle group well, it will definitely help with other exercises.

We sit on the twine

There are several types of twine:

longitudinal;
transverse;
sagging;
vertical;
on hands.

For each of them you need to perform certain exercises.

Advice!The best way to achieve the desired result and improve health is to move from simple to complex. In other words, you must first master longitudinal twine, and then proceed to the study of the transverse, sagging, vertical and on the hands. When jumping from the first step to the third, you can damage the muscles or get injured.

Exercises for longitudinal twine

Since the longitudinal split uses the same muscles that work when walking, it is easiest to sit on it. To do this, perform the following exercises:

Lunge with one foot forward and bend it at the knee so that the foot is perpendicular to the floor. Rest on the floor with your palms on both sides, keep your head straight, look forward and spring for one minute. To do this, use the palms and muscles of the perineum.

While in the pose described above, align the body, arch your back, raise your arms and stretch as high as possible. This exercise stretches the legs and strengthens the muscles of the perineum. Breathing should be even and the face relaxed.

Lower the leg left behind to the knee, while the other should be perpendicular to the floor. Rest your palms (or fists, as you prefer) on the lower back and bend back. When performing this exercise, you can throw your head back or keep it straight.

Return to the original position (exercise number 1). Place your palms on either side of your bent knees with your toes facing each other. Stretch your chest towards the floor. When doing this exercise top part the torso should be parallel to the floor.

Take the same position as in the previous exercise, only stretch your chest and chin to the floor.

Return to the original pose. Gradually bring the knee of the "back" leg to the floor.

Advice! As you perform each exercise, watch your breathing and technique. Each time you will get better and better, and in the end you will sit on the twine.

We sit on the transverse twine

To master the transverse twine, do the following exercises:

Place your feet slightly wider than shoulder width apart and rest your hands on your lower back. Slowly bend back trying to see your heels. If you put your hands on your stomach when performing, the abdominal muscles will be additionally worked out.

Straighten up, put your feet slightly wider than your shoulders and restore your breath. Then lean forward so that your back is parallel to the floor. Hands should be outstretched (for convenience, they can be closed into a lock). Look ahead.
Spread your legs so that your head and elbows fit between them. Next, bend down and rest your palms on the floor. When performing the exercise, you can not strain your back or neck. It is also forbidden to bend your knees. Slowly rock back and forth.
Perform the previous exercise, but with support on the forearms.
Stretch your arms up, turn your toes out and spread your legs wide.
Do a deep squat. In this case, the back should be relaxed and straight, and the knees should be widely spaced to the sides. Start with 8 sets and increase over time.
Take the same pose as in the previous exercise. While squatting, hold for 30 seconds and then rise. Please note: beginners are not immediately given this exercise.
Perform side lunges. When the exercise becomes easy, grab your ankles and reach for the floor. Start with 8 sets and increase every 2 weeks.

Place your feet as wide as possible and lean forward so that your back is parallel to the floor. In this case, you can lean on your elbows. Watch your breath: on the inlet, the muscles should tighten, and on the exhale, relax.
Do the same as in the previous exercise. Slowly lower your perineum and abdomen to the floor. Once you have succeeded, gradually straighten your pelvis, place your feet on your heels and straighten your back.

Advice! Should not be underestimated preparatory exercises- they also have great benefit for the body. You can start mastering the following types of twine only after you have learned how to sit perfectly on the longitudinal and transverse.

Nutrition

Proper nutrition will also help speed up the achievement of the goal and strengthen the stretched muscles. In this regard, one of the best means is fish fat. It is also recommended to add fatty amino acids Omega-3 and Omega-6 to the diet. Eat flaxseed oil, nuts, and eggs regularly.

Another important factor is the maintenance of water balance in the body. You need to drink at least 2 liters of water a day. Add juicy fruits to your diet. To achieve the desired result faster, stop using salt. It can be replaced with seaweed, lemon juice, herbs and natural seasonings.

carrot;
nuts;
spinach;
meat;
seafood;
legumes;
citrus fruit;
berries (blueberries, blackberries, cherries and raspberries).

Advice! To prevent inflammatory processes in the joints, add vitamin complexes or foods high in calcium to your diet. At the same time, the recovery of the body should be uniform, so you need to eat protein foods throughout the day.

Summary

Proper stretching at home will help you sit on the twine. To do this, follow the basic rules:

breathe correctly;
perform the exercises technically correctly and smoothly;
stretching each muscle group should last at least 30 seconds;
diversified stretch;
exercise in the morning.

Also an important factor is proper nutrition. It is necessary to exclude salt from the diet and add calcium-containing foods, berries, citrus fruits, carrots, nuts and spinach to it.

Before you start training, you need to prepare your body well. To do this, use the same articular gymnastics mixed with push-ups and squats at a fast pace. As a result, you will improve muscle coordination, without which it is impossible to sit on the splits.

Advice! Even with technically competent exercise, it is impossible to achieve the desired result if you are not psychologically prepared for training. The best way to fix this is to keep a diary in which you write down your daily progress and achievements. As a result, you will be able to monitor your progress.

And most importantly, don't compare yourself to others. The time after which you sit on the twine depends on many conditions: the initial physical training, age, gender and so on. It will be better if you compare yourself with yesterday's self. Such measures will help to focus on the results achieved, and not on what has not yet been achieved.

Also, do not forget about good sleep, which is the basis of rapid muscle recovery. Another important factor is the maintenance of water balance - every day you need to drink at least two liters of water.

Stretch after warm-up. So you can deepen the stretch without injuring the muscles and ligaments.

Warm up before stretching

When you stretch after a workout, the 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: twist the joints, make tilts and turns of the body.
5-7 minutes of cardio: running or jumping jacks, rock climber, running in place with high knees, .

After you warm up a bit, you can start stretching.

How and how much to stretch

With the help of these exercises, you can arrange an independent stretching lesson and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, linger in each pose for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with 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, hips, shins.

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 hand on the right side of your head, but do not press hard.

right hand put it 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 by doing double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel it at the back of your neck, especially at the base of your skull.

Shoulder Stretching Exercises

4. Stretching the front of the shoulders

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

5. Stretching the middle part of the shoulders

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

6. Stretching the back of the shoulders

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

Repeat with the other hand.

7. Triceps stretch

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

Repeat on the other side.

8. Biceps stretch

Grasp the door handle, rack or other support, turn your back to it. Turn your arm with your elbow up and move the 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. Bring one hand behind your back from above so that the elbow looks up, and the second from below - the elbow looks at the floor. Try to connect your wrists at the level of the shoulder blades.

Change hands.

10. Wrist extensor stretch

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

Chest Stretching Exercises

11. Stretching the chest in the doorway

Come to the doorway, lean on the jambs with your elbows and push your chest forward, pectoral muscles.

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

Back stretching exercises

Stand next to a rack, simulator or other support, turn your left shoulder towards it. Grab a stance high above your head with your right hand, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

14. Stretching the muscles of the lower back

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

Change legs.

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

Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels can be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

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

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

Stretching exercises for the press

Get on your knees, push your chest up, lengthening your spine, and then lean back with your hands on your heels. Try to bend over thoracic region. Do not throw your head back, look up.

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

Stand up straight with your feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten to eliminate a strong deflection in the lower back.

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

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

Repeat the exercise on the other side.

Butt Stretching Exercises

25. Lying stretch

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

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

27. Sitting stretch

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

Repeat with the other leg.

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

If you find it difficult to perform this pose on the floor, try placing your foot on a raised platform.

Stretching exercises for the front of the thigh

Calf stretching exercises

48. Stretch against the wall

Rest the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

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

Sit on the floor, stretch your straight legs in front of you. put one foot on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

Stretching is an essential part of any workout. Experienced athletes understand the importance of stretching and never start a difficult exercise without first stretching. Exercises for stretching the legs and back stimulate blood circulation, improve tissue trophism (nutrition), make muscles and ligaments elastic and strong. They can be performed in gym with a trainer or at home.

pros

Stretching is useful at any age. There are practically no health restrictions for this sport (with the exception of especially severe conditions). In some diseases and after injuries, stretching is used in a complex of rehabilitation measures. Stretching before a workout is equally important for beginners and professionals alike.

relaxes and relieves fatigue after training;
improves overall well-being, improves mood due to the production of endorphin - the hormone of pleasure;
improves coordination of movements;
increases joint mobility;
trains the flexibility of the body;
gives ease of movement;
sports, dance workout or swimming training is much easier;
the risk of injury during classes is minimized;
keeps fit;
is amazing - it's beautiful.

Minuses

With the wrong approach to stretching, there is a risk of damage to the joints, sprains, rupture of ligaments and muscles.

It is impossible, for example, to immediately begin to perform twine and other difficult exercises. The tissues are still not elastic enough and flexible, you can get injured.

It is desirable that the first lesson for beginners is carried out under the supervision of a trainer. In the first place in achieving a positive effect comes the correct execution, and not the number of repetitions.

Stretching rules

Starting a workout without preparation is dangerous for health. In order not to harm your body, you must adhere to the following rules:

First of all, warm up The best way warm up the whole body - do cardio training (it can be jumping rope, running, exercise bike);
during stretching, jerks should not be made, the movements should be slow and uniform, the muscles at this time are relaxed;
in one position it is recommended to linger for at least 30 seconds;
the tension force should increase gradually;
the transition from simple to complex should be gradual, without sudden “jumps”;
during the lesson, pain should not be felt, if it appears, you need to reduce the load;
breathing should be uniform, you can not hold it, we take a breath, and during stretching - exhale;
stretching complexes are done not only before training, but also at its completion;
regularity of classes is the key to successful and safe training.

Kinds

Stretching can be done in two ways:

. Muscles during such exercises do not contract, but only stretch. Exercises are performed without active movements, in one position, for a long time. Such stretching is suitable for beginners and mobile people.. It implies active movements for maximum stretching (swinging legs, rolling from one type of twine to another, etc.). It is used in experienced athletes with good flexibility, for example, in gymnastics.

Dynamic classes are contraindicated for beginners.

Complex

Leg training will tighten the buttocks, make the hips and lower legs elastic. For beginners, the easiest and safest exercises are selected, which are convenient to perform at home.

№1

We sit on the floor, bend the left leg at the knee and press the foot under the buttock, straighten the right leg and take it as far as possible to the side. We straighten the back. With the whole body we lean towards the right leg, hands try to grab the heel. We stretch for at least 30 seconds. We repeat with the other leg.

№2

A slightly more complicated version of the previous stretching exercise. We sit on the floor, spread our legs to the sides as much as possible, socks “look” up, back straight. We lean with the whole body to the right leg, trying to reach the heel, and stretch, lingering in the extreme painless position for 30 seconds. We do not bend the back. Then we also bend to the left leg and forward in front of us.

№3

Another exercise in this complex. In the same position, move straight legs together. We make sure that the back is straight. We bend our chest to our knees, hands trying to get socks or heels. We “hang” in the lowest possible position for 30 seconds, then you can do a few slight swings forward and backward.

№4

We get up. We put the right leg in front of us, bending at the knee, we take the left leg back and put it on the toe. The knee of the left leg rests on the floor. You can put your hands on your right knee or lean on the floor with them. Gradually we lean forward. When there is sensitivity in the muscles of the thighs, freeze for 30 seconds. After the exhalation time, we stretch even lower and freeze again. We do the same with the other leg.

№5

In the same position, straighten the right leg. The weight is completely redistributed to the left knee. The back is straightened, hands rest on the floor. We tilt the body down to the maximum possible height, freeze in this position for 30 seconds. We go down on the exhale. We change legs.

№6

Sitting on the floor The legs are bent at the knees. We put them outside hips to the floor (in the form of a butterfly). The feet are pressed to each other. The back is straight. The brushes lie on ankle joint, elbows rest on the knees on the inside of the legs. The elbows press on the knees, at this time the torso leans down. At the border of the appearance of pain, we stop in this position for 30 seconds. Let's go even lower. We repeat the exercise several times. Such inclinations are effective for stretching the muscles of the thighs and groin ligaments.

№7

Position on the back. The right leg is raised up, the left leg is slightly bent. Hands hold the right leg in the upper third of the lower leg. Exhale and try to lower your leg as low as possible. The leg is straightened. At a tolerable point, we stop and hold on for 30 seconds. We do not strain, the muscles should be relaxed. We repeat with the other leg.

№8

In order to sit on the transverse twine, we perform next exercise. Let's get straight. We spread our legs to the sides each time further and further apart until we feel the tension of the muscles of the inner surface of the thighs. Lean forward, keep your back straight. We try to reach the floor with our elbows. We freeze in the peak position for 30 seconds.