How long should you take care after a sprain or injury? Treatment and recovery. Balance exercises

Muscle strain | Symptoms of sprains

Muscle strain can occur with sudden movements, with excessive physical exertion on unheated, undeveloped muscles. When stretched, damage to the muscle fiber structure occurs, which can be accompanied by swelling and hematomas.

Pain when moving and walking, limited mobility, limping are common signs of sprains not only of the ankle.

Muscle strain | Treatment

Muscle strain is a fairly common injury. An unpleasant situation that leads to injury can happen to a person of any age, and not only during dancing and sports, but also simply in everyday life. That is why everyone needs to know the tactics of treating muscle strains.

There are three main principles for treating muscle strains:

1. Cold
2. Fixation and support with a bandage
3. Peace

The remaining drugs are used as auxiliary therapy aimed at speedy muscle recovery and recovery of the patient.

How to eliminate pain from muscle strain

Pain relief for strained muscles

Treatment for muscle strains begins with pain relief. To relieve pain, you can apply an ice pack or something cold to the damaged area - frozen vegetables, ice cubes, naturally, having previously protected the skin from hypothermia with a cloth or towel.

Load limit

After receiving an injury, it is necessary to completely limit the load on the injured muscle for a period of 36-48 hours, depending on the severity of the injury. In this case, the injured limb should be kept elevated. After this time has passed, gentle exercise in small doses is allowed.

Immediately after an injury, be sure to apply an elastic bandage - this will help reduce pain and relax the injured muscle.

Use of anti-inflammatory drugs for muscle strain

To reduce pain, it is possible to use topical non-steroidal anti-inflammatory drugs - diclofenac, ketoprofen, piroxicam and others. They will suppress aseptic inflammation that can occur in the damaged muscle and reduce pain.

Anti-inflammatory creams based on collagen

On the first day after the injury, it would be appropriate to begin local treatment of sprains using collagen-based creams - they will not only relieve pain, but also replenish the balance of collagen in the body, normalize the condition of damaged muscles, cartilage and tendons.

In 48 hours muscle strain, the treatment of which was complete and adequate in the first day after injury, is significantly reduced. You can already apply light loads on the damaged muscles, perform smooth and gentle physical exercises in order to stretch them. It is useful to carry out physical exercises during hot baths - this will increase blood flow to the damaged muscle and speed up its recovery.

After an injury, small but regular exercise is necessary. If the muscle of the lower limb is damaged, you can slowly load the sore leg using walking with a cane. It is recommended to wear an elastic bandage during physical activity.

In the next 2 days After an injury, it is possible to use physiotherapeutic treatment methods. Treatment of sprains is usually carried out using electrical myostimulation, acupuncture and other methods.

Treatment for sprains can last from 1 to 6 weeks. The most effective is an integrated approach using methods of official and traditional medicine.

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In life, we are not insured against anything; we cannot predict what will happen even tomorrow. Therefore, sometimes not very pleasant events happen. Especially if it is connected with something that unsettles the usual rut of life.

In winter, the risk of injury increases, the most common of which is sprained ligaments. This is the most common reason why people are forced to see a traumatologist. It is associated with ice, as well as the fact that many people go in for skiing.

It turns out that a sprained ligament can limit the physical activity of people who lead an active lifestyle and, of course, do not want to sit still.

What is a sprain?

A sprain means a tear or even a complete rupture of a ligament, which occurs when an injury occurs to the ligamentous apparatus of the joint. Such damage can involve one or several ligaments at once.

Often the injury occurs in the ankle, elbow, or sometimes even the knee. There is an outpouring of blood into nearby tissues. All this needs to go through the process of recovery and rehabilitation when the ligaments are damaged. Then the question arises of how to quickly restore ligaments after spraining.

Probably, here you can immediately understand that you won’t be able to get rid of such a problem so easily; you will have to take a comprehensive approach so that the recovery time for a sprain does not take too long, and you can return to your usual way of life.

The main signs that a sprain has occurred

A sprain can have three grades, which will determine how to recover from a sprain. Let's look at each degree separately:

• First degree. A condition where there may be slight pain because there are several torn ligaments. The recovery time for a sprain usually does not take much time, and soon you can return to normal life.
• The second degree indicates moderate pain, swelling, and the ability to move normally also disappears.
• The third degree is when there is a strong rupture of most of the fibers that connect the ligamentous tissues. Severe pain occurs, followed by excessive joint mobility. But at the same time, be able to distinguish between a joint sprain and a muscle strain.

Be that as it may, you need to go to the doctor without trying to solve the problem yourself. Remember that it is better to play it safe and undergo a thorough examination than to suffer the consequences of negligence and inattention.

Sprain Treatment

Now, in order to understand how to recover from a sprain, you need to understand that it all depends on the degree of damage. Sometimes it is enough to do exercises after an ankle sprain, sometimes only drug treatment for a sprain, etc. will do.

If we are talking about the first degree, then it is necessary that you apply special bandages that are made specifically for the joint that is damaged. If your ankle is damaged, you still need to take care of special shoes. It is also necessary that the damaged area be left alone so that it is not disturbed unless absolutely necessary. Under no circumstances should there be any strain or mobility.

Also, the sore spot must be kept in the cold. As soon as the injury has been sustained, it is advisable to apply ice there, while wrapping it in a damp towel. Thanks to the cold, it will be possible to relieve inflammation, reduce bruising, and reduce pain. But don't overdo it, don't leave it cold for too long, because this will cause frostbite.

Try to be in a high position, especially if your leg ligaments are damaged. To do this, you can use chairs, pillows, and other improvised means where you can put your foot. Thereby:

• the outflow of venous blood will improve;
• swelling will decrease;
• the pain will decrease.

If the question arises regarding drug treatment for a sprain, it will take longer and, of course, medications can only be prescribed by a doctor who will conduct a proper examination and prescribe procedures.

Under no circumstances should you take medications on your own. And even when the treatment process has already completed in a positive direction, do not load the tendons ahead of time, give time for the general condition to return to normal completely.

Contraindications for ligament restoration

In addition to answering the question of how to restore ligaments after a sprain, you also need to keep in mind what not to do so as not to cause even more damage.

And so, at least for the next 72 hours after injury, try to:

• Avoid heat. No saunas, steam baths, warming compresses.
• You should not drink alcohol, as they cause swelling and slow down the recovery process.
• Do not move as you may cause further injury. You can do exercises only when the rehabilitation process begins.
• Massage is also prohibited; it can only be practiced during the rehabilitation period.

Let's conclude

A sprain is unpleasant, but not fatal. You just have to show a little patience and self-care, and everything will be fine. Only you can take care of yourself as effectively as possible. The recovery period for a sprained ligament is always individual, but in any case it does not take very long.

Snowboarding and alpine skiing are recognized as the most dangerous winter sports. Of course, no one is immune from injury on an ordinary city street, where ice may be hidden under uncleared snow. But this may be an accident, while engaging in extreme sports is a deliberate risk. Most skiers and snowboarders get injured by overestimating their own capabilities and abilities. Amateurs often start skiing from the steepest slope. There are also those who are afraid to go out on the track without first drinking some strong drink for courage. And inadequate condition can play a cruel joke on a difficult section of the route.

Most often, sports injuries are sprains, sprains and bruises of moderate to mild severity.

Andrey Zaitsev

Traumatologist

“A sprain can happen to anyone. A sprain is an injury to the ligaments that hold the bones in a joint. The ligaments can simply be deformed or torn, depending on this the severity of the injury is determined.”

We reduce risks

Following a few simple rules will help minimize the occurrence of sprains. Shoes with high-quality foot support are already half the success. The right size, a firm heel, a comfortable toe, a rigid arch support - all this can protect your legs from sprains. If the ankle joint is unstable, it is better to support it by wearing an elastic bandage. And most importantly, you need to stretch before classes.

In everyday life, some of our muscles, as a rule, are inactive; it is stretching that allows us to bring into working condition those muscle groups that are necessary for a given sport. After all, each sport requires the work of certain muscle groups.

Olga Sinitsyna

“In all sports, 12 muscle groups work, but they are loaded unevenly. For example, figure skaters work the inner thigh, abdominal and back muscles. And skiers have a priority on their triceps.”

It is better to start warming up with exercises that improve blood circulation: walking, running in place, squats. Then you can connect small muscle groups to the work and, at the end, large groups. It is better to stretch the main muscle groups from top to bottom, starting from the neck and ending with the muscles of the pelvic girdle and lower extremities. Warming up allows the muscles to work longer and more efficiently, which means that fatigue during training will come only after a few hours. After warming up the body, you should move on to stretching, which restores elasticity to the joints and ligaments, which protects them from possible injuries. Stretching must be done slowly and carefully, gradually increasing the amplitude and without making sudden movements. Doctors recommend pulling each muscle for no more than 15 seconds.

Here is one of the warm-up programs for lovers of snowboarding and alpine skiing.

1. Place your feet shoulder-width apart and perform several hip rotations. Then alternately rotate with your left and right hands. Extend your left arm in front of you and put your right leg forward, changing them in a jump. This exercise helps prevent muscle strain and cramping.

2. Now you can tilt your head to your shoulders and up and down.

3. Lunges strengthen your leg muscles and train your balance.

4. Bends back and forward bends with straight legs promote stretching.

5. Don't forget about your knees. Rotation from the hip joint with the leg bent at the shin forward and then back works very well.

6. It is also important to strengthen the calf muscles; to do this, you can put one foot on a step and alternately raise your heel and toes.

How to recover from a sprain

And yet it is impossible to protect yourself 100% from sports injuries. Stretches after skating or skiing, unfortunately, are very common. Ankle ligament damage is the most common injury that can occur while on vacation. The first thing to do in this situation is to provide the injured muscle with rest, cryotherapy, that is, cold compresses, and an elevated position. Oral and local painkillers will also not be superfluous.

Of course, recovery from a sprain will take time, from 7 days to 6 months, depending on the severity. A sports injury can take you out of your training schedule for a while. However, if you approach the situation wisely, recovery from a sprain will be successful, which means you can easily make up for lost time.

Natalia Sizova

Rehabilitation doctor

“Is it possible to play sports with a muscle strain? Yes, if there is a clear improvement. It should be remembered that you should not train through severe pain, this will only worsen the situation. Pain signals that it is too early to strain the sore spot.”

Rehabilitation after stretching may include physical therapy, exercise therapy, and massage. All this allows you to restore blood circulation, mobility and strength of ligaments, strengthen muscles and relieve tension. Simple exercises after rehabilitation can be performed within a couple of days: 3 times a day, 10 approaches each. For example, static tension in the muscles of the foot or lower leg. Exercises can also be done “in the mind”; the brain will mentally scroll through the required order of actions, preventing the body from forgetting the learned movements. After 3-7 days, depending on the severity of the injury, it is recommended to try other exercises.

1. The simplest thing is raising on your toes. You can walk on your toes, on the outside and on the inside of your foot.

2. It’s good to make circular movements with your feet, 15-20 rotations in each direction. A slight burning sensation in the joints indicates that the load is sufficient.

Muscle strain is a traumatic injury to muscle fibers or their areas with tendons. A sprain appears when there is significant physical overload or muscle tension. However, damaging a muscle is quite simple: you just need to slip or fall incorrectly.

Risk factors may include inept lifting of weights and prolonged stay in an uncomfortable position. Muscles that are poorly trained will subsequently respond with significant pain. When muscle tissue is very tight, you may feel like something is tearing or bursting. A muscle strain is not a very dangerous injury, but this pathology should still be treated due to the sharp and annoying pain. The muscles of the lower leg, that is, the calves, are most susceptible to strain. The knee joints are also affected. Quite often, the ligaments where the wrists are located are also damaged if a person falls on an outstretched arm. However, the elbow and back can also suffer from sprains.

Symptoms of a Muscle Strain

Symptoms of a muscle strain vary depending on the extent of the injury. The main symptom is pain. It can be different: both insignificant and very sharp, capable of limiting physical activity.

There are three degrees of pathology:

1. During the first, a small number of fibers rupture and minor pain appears.
2. With the second degree of sprain, swelling of the joint and moderate pain may occur.
3. If the third degree of the disease occurs, there is a complete rupture of the ligament, significant pain and joint disorders.

There may also be swelling and slight swelling at the site of the sprain. In the case of a pronounced effect, swelling during stretching and the occurrence of a hematoma are possible.

A muscle strain can severely stretch the muscle and cause the tissue to tear. After the sprain begins to subside, minor scars may appear, the muscles after injury become not so strong and elastic. A severely strained joint can cause injury to the ligament tissues, as well as other elements that support the joint. In this case, the joint may swell and become very sensitive. Common symptoms of sprains include bleeding in the painful area, as well as pain when feeling or palpating the stretched part. As in the case of fractures, deformation does not occur. Signs of stretching usually disappear by 5-10 days. If there are ruptures, the symptoms go away after a month. To make an accurate diagnosis, a doctor's examination and x-rays are necessary.

Treatment for muscle strain

1. Rest is necessary for the muscle that has been injured. Sudden movements and physical overload should be avoided. There should be no load on the damaged area for 2 days.
2. To prevent swelling and pain, ice should be applied immediately. Minimum - half an hour. After this, ice is applied every 4 hours for two days. Ready-made ice cubes are perfect; you can use frozen vegetables or fruits. Ice should not be applied directly to the skin; the skin should be covered with napkins or a towel.
3. Fixation. The injured limb should be securely immobilized. If bruising occurs, use an elastic bandage. The limb is placed on an elevation so that there is no increase in tissue swelling.
4. Anti-inflammatory drugs and analgesics are used as needed.

After a couple of days, it will be possible to carry out thermal and warming procedures. Use the following ointments:

• "Finalgon" It has a good vasodilating effect and increases blood flow under the skin.
• "Espol." An ointment that contains capsicum. This creates pain relief and has a distracting effect.
• "Naftalgin". The analgesic and anti-inflammatory effect is created thanks to fatty alcohols, analgin and sperm whale alcohol.
• "Sanitas". Eucalyptus oil, camphor, lard and petroleum jelly help the muscle recover faster.
• "Efkamon." An ointment that dilates blood vessels gives the muscle warmth. Consists of clove and mustard oil, paraffin.
• "Nikoflex". The cream contains lavender oil, which has a distracting and absorbable effect. At the sore spot, the temperature of the skin and muscles rises.

The problem goes away in 5-10 days with proper treatment. To prevent the injury from getting worse, seek help from a specialist at the first symptoms.

Sprains

Ligaments are dense bundles of connective tissue that strengthen joints. A sprained ligament is a complete or partial rupture of the ligament due to a traumatic effect on the ligamentous apparatus of the joint. Covers damage to 1 or several ligaments. Injuries occur during rapid movements in the joint. Usually the joints of the shins and elbows are stretched; the knee joints are not injured as often. Since the ligamentous apparatus has many blood vessels, the patient immediately begins to experience the first painful symptoms.

Causes of sprains

The main reason for the appearance of rupture or stretching is the rupture of parts of the fibers. Tears appear when the joints move, if the permissible limits of physical capabilities are exceeded, or during movements that are not typical for this joint. For example, a sprained ankle occurs when it is not bent outward correctly. Thus, the ligament is torn or stretched. The reason is playing sports or active games where lateral movement across the court is necessary. Tears also occur when climbing. The influence of everyday situations is also possible. The ligaments of the following joints are most quickly affected: knee, ankle and wrist. The knee and ankle are often stretched during a bad landing after jumping during gymnastics, volleyball or basketball. Damage to the ligaments of the hands and wrists most often occurs when falling on the hands, when the bulk of the body is in the hands.

Symptoms of a Sprain

The degree of the disease is determined by the stages of damage to the ligaments. Pain in the joint is the most common symptom after an impact. With further movement, a person can injure his ligaments even more significantly. After a period of time, bruising and swelling occurs. Movement in the joints is limited. In addition, if there is a complete rupture, the mobility of the articular apparatus increases.

• First degree of stretching. The mildest level of injury to tendon fibers, during which they are partially torn. With this form, slight pain is felt and mobility is slightly limited. The tumor is expressed insignificantly. As a therapy, it is recommended to keep the joint calm.
• Second degree. There is a rupture of the ligament fibers and a slight stretch. The patient is concerned about pain, swelling, and bruises in the painful area. Movement in the affected joint becomes uncomfortable, and pathological mobility may develop.
• Third degree. The tendon is completely torn. Patients experience significant swelling and redness. The unstable condition of the joint is visible, the bruises become wider. Often such injuries require the help of a surgeon, who will stitch the torn ligaments. Rehabilitation takes up to six months.

Quite often, as a result of injury, small nodules appear in the area of ​​stretching and tearing. Subsequently, they will rub against the fabric located nearby. The formation of chronic inflammation in the joint is possible.

Most often, patients suffering from sprains are in no hurry to see a doctor. However, it is very important to seek the help of a specialist in time in order to prevent dangerous injuries to joints and tendons. Because physical dynamism may decrease in the future. If you notice such symptoms, be sure to contact your surgeon:

• significant pain that interferes with walking and movement in the joint;
• numbness in the area of ​​the damaged joint or leg;
• large hematoma or redness where the injury occurred;
• painful and severe movements in the joints;
• loss of the ability to move joints;
• cracking in the affected joint and noticeable pain;
• increased temperature and fever;
• lack of visible improvements some time after the injury occurred.

First aid for sprains

After receiving an injury or sprain, a patient needs first aid. To begin with, it is necessary to create for the person complete peace and immobility of the joints or limbs that have been injured. After this, put something cold on the affected area. This could be ice or frozen vegetables, for example. The joint should be secured with an elastic bandage or any other means. The limb must be placed higher than other parts of the body. At first, you should not massage, rub the sore spot, or take a bath or hot shower. Otherwise, even more inflammation and swelling will appear. If severe pain or crunching occurs, be sure to call a doctor! In order to relieve pain, various drugs are used. These are mainly painkillers and anti-inflammatory drugs.

How to treat a sprain?

Doctors recommend applying special ointments to the affected area. Ibuprofen or diclofenac is used for this purpose. They perfectly relieve pain and severe swelling. Nanoplast patch is also recommended for the treatment of sprains. This is a therapeutic pain-relieving patch that improves blood circulation and accelerates the resorption of hematoma. Physiotherapy is often used. If there is a complete rupture of the ligament, surgical intervention will be required. During therapy, you can use traditional methods:

1. Raw potatoes. You should make a paste out of it, grate it, and apply it to the painful area. Such lotions should be done 5-6 times a day.
2. Clay. It needs to be brought to the form of sour cream, placing it along with the cloth on the sore spot. Bandage the clay with linen cloth using an elastic bandage. Leave the mixture for a couple of hours.
3. Aloe. The plant needs to be ground and a paste of leaves applied to the damaged ligament. Next, rewind with a bandage.

It is worth remembering that folk remedies can be used only after surgical examination. Only a doctor can prescribe the required treatment, so there is no need for experiments: contact specialists. And yet, folk remedies perfectly complement traditional therapy.

Crick. Symptoms, treatment.

Can I continue training if I have a sports injury?

Some people engage in physical exercise to maintain their normal figure and tone, while others devote their lives to sports. Both face injuries resulting from training. Sometimes you can get injured accidentally. But most often, sports injuries occur due to the fault of the trainee himself. Errors in the design of the training process, neglect of safety precautions and improper use of equipment are typical reasons. sports injuries. As a result, injuries of varying localization and severity may occur.

Most often soft tissues are injured: muscles, ligaments, tendons. The joints and bones of the arms and legs are also affected.

Types of Sports Injuries

Sports injuries can be acute, subacute or chronic. And the nature of a sports injury can be:

• stretching
• dislocation
• fracture

Stretching- This is an injury to the ligaments that hold the bones in the joint. Ligaments can simply become deformed or torn, depending on this the severity of the injury is determined.

Dislocation occurs when bones fall out of the joint and are in an incorrect position. A sprain is often accompanied by sprained or torn ligaments and muscle damage.

Injury- This is closed tissue damage. When a bruise occurs, the muscles most often suffer. If the vessels were damaged during this injury, a hematoma or bruise appears.

Fracture- a violation of the integrity of the bone, which occurs when excessive pressure is placed on the bone. A fracture is the most severe type of injury and requires mandatory medical intervention.

When a doctor is needed

In case of serious injury, we are forced to consult a doctor. He will prescribe treatment and outline the conditions for further rehabilitation. Depending on your specific situation, your doctor will be able to tell you how long you need to wait before starting to exercise again and will tell you where to start exercising after the rest period. For dislocations, severe sprains and large bruises, it is also better to consult a doctor. And most likely he recommends that you stop training for a while.

You definitely need to see a doctor if:

• you feel prolonged severe pain
• you cannot move the injured part of your body
• joint or bone is deformed
• you definitely have a fracture or other serious injury
• you feel numbness in the affected part of the body
• the injured area is very swollen
• within a month, the injury, which seemed not serious, makes itself felt with pain and other unpleasant manifestations.

It is known that any injury is accompanied by pain, as well as inflammation and swelling at the site of injury. It is post-traumatic and/or postoperative swelling that is one of the factors that can have a significant adverse effect on the timing and effectiveness of treatment of injuries and fractures.
Reduce the size of swelling And speed up recovery after any injury perhaps through the earliest possible use of a complex polyenzyme drug, which, thanks to its anti-inflammatory and anti-edematous actions, accelerates the resorption of traumatic and inflammatory edema, hematomas and hemorrhages, and reduces pain (secondarily by reducing inflammation and edema).

In the course of the research, scientists were convinced that taking pills can have a significant impact on the results of treatment in traumatology. Effectively reduce swelling, anti-inflammatory and analgesic effects contribute to accelerated recovery- all this justifies the use of Phlogenzyme after injuries and can be recommended as an important component of complex therapy in traumatology, both in the process of conservative and surgical procedures, and allows you to quickly return to your favorite workouts.
Next, if you feel a clear improvement, you can gradually begin training, starting with exercises that do not affect the damaged area.

Reader Questions

18 October 2013, 17:25 Hello, I would like to consult with you about a head injury, the occipital region, my son and further football activities. The postoperative bone defect was about 4x3 cm, after removal of bone fragments a bone window of 5x6 cm was formed. There were no foci and no displacement of the midline structures, I was always conscious , there was no dizziness, he endured the operation well. I understand that the injury is serious, plastic surgery is also required, but is it really impossible for him to play football with the plate, because there are examples when football players with similar injuries continued to play. Thank you, I’m looking forward to your answer. And Another question that interests me is if a plate is placed on an 11-year-old child, the skull bones will grow, what happens to the plate, does it need to be changed over time? Thank you.

If you are going to train with an injury:

• It is necessary to reduce the load. After an injury, as well as after long breaks in training, you need to start playing sports with caution. It is imperative to reduce the load and carefully monitor the technique of performing the exercises.
• Take time to warm up. When playing a variety of sports, warming up is necessary. And in case of injuries, she needs to devote more time. Moreover, it is better to warm up in two approaches. During the first approach, load the body minimally, and during the second approach, increase the load slightly.
• Do the exercises “in your head.” In conditions where you had to give up a number of exercises for some time or even at all, you can temporarily give up playing sports by doing exercises “in your head.” This is especially useful for those who have learned complexly coordinated sets of exercises. For example, at dancing or martial arts. Your brain will mentally replay the required order of actions and, when you return to the gym, you will not “step off on the wrong foot.”
• Eat right. It is very important to pay attention to nutrition during rehabilitation. It is necessary that the body receives the necessary building material to restore damaged tissues. It is necessary that the food contains a sufficient amount of vitamins, proteins, calcium, magnesium, zinc.

Sports injury may throw you off your training schedule for a while. But if you approach the current situation correctly, then soon you will be able to continue your studies and catch up. Recover from injuries correctly and continue to exercise with pleasure!