Fast leg restoration after injury: complete guidance
1. Diagnostics and first steps after an injury
Leg injuries can vary from light sprains to complex fractures. The first step towards rapid restoration is accurate diagnosis.
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Types of injuries:
- Sprain -Damage to the fibers due to sudden movement.
- Rupture of muscles or tendons — It requires longer treatment.
- Fractures (stressful, closed, open) — Required gypsum or surgery.
- Bruises and hematomas — accompanied by swelling and pain.
- Dislocations of the joints — Demand the reduction and peace.
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First actions:
- Stop the load: stop moving so as not to aggravate the injury.
- Apply ice (15-20 minutes every 2 hours in the first 48 hours).
- Immobilization: the use of a bandage, tire or elastic bandage.
- An appeal to a doctor: X -ray, MRI or ultrasound for determining the degree of damage.
2. Medical treatment methods
Different approaches are used depending on the severity of the injury.
Conservative treatment:
- Anesthesia: non -steroidal anti -inflammatory drugs (NSAIDs) — ibuprofen, ketorolac.
- Physiotherapy (accelerates healing):
- UHF, magnetotherapy — reduce swelling and inflammation.
- Laser therapy — stimulates tissue regeneration.
- Electrophoresis with drugs — improves the penetration of drugs.
- Ointments and gels: Lyoton, Fastum-gel, troxevazin (improve blood circulation and relieve inflammation).
Surgical intervention:
- Fracture of fractures with metal plates.
- Sewing torn ligaments or muscles.
- Arthroscopy with damage to the joints.
3. Rehabilitation: Stages and exercises
Rehabilitation helps to return mobility and prevent complications.
Stages of recovery:
- Acute period (1-7 days) — Peace, cold, anti -inflammatory therapy.
- Subacute period (1-3 weeks) — Light load, massage, physiotherapy.
- Functional recovery (3-6 weeks) — Strengthening exercises.
- Complete adaptation (from 6 weeks) — Return to the usual activity.
Leg restoration exercises:
- Stretching:
- Correct rotations of the foot, bending the knee.
- Stretching of the calf muscle (movement on yourself/from yourself).
- Muscle strengthening:
- Isometric exercises (muscle tension without movement).
- Raises of a straight leg sitting/lying.
- The use of rubber tapes (expanders) for resistance.
- Balance and coordination:
- Standing on one leg (with support).
- Balance pillings.
4. Diet and additives for recovery
Food plays a key role in tissue healing.
Products to accelerate recovery:
- Protein: chicken, fish, eggs, cottage cheese — help restore muscles.
- Colenen: broths, jelly, gelatin — strengthen the ligaments.
- Vitamin C.: citrus fruits, kiwi, bell pepper — contribute to the synthesis of collagen.
- Omega-3: fish oil, linseed oil — reduce inflammation.
Supplements:
- Glucosamine and chondroitin — For the joints.
- L-arginin — Improves blood supply.
- Magnesium and calcium — Strengthen the bones.
5. Folk methods and alternative therapy
Non -traditional methods can complement the main treatment.
Verified methods:
- Compresses:
- Cabbage leaf (removes swelling).
- Honey compress (reduces inflammation).
- Rubroki:
- Sabbath tincture (improves blood flow).
- Camphor oil (anesthetizes).
- Warm baths: with sea salt and essential oils (muscles relax).
Yoga and kinesiotherapy:
- Yoga helps to gently develop joints.
- Kineseotherapy (special ribbons) supports muscles and reduces the load.
6. Errors slowing recovery
Incorrect actions can extend the rehabilitation period:
- Excessive loads — lead to repeated injuries.
- Neglecting a winch — Increases the risk of sprains.
- Non -compliance with the doctor’s recommendations — It can cause complications.
- Refusal of rehabilitation — leads to muscle atrophy.
7. Prevention of repeated injuries
To avoid relapses, it is important to observe precautions:
- Warm up before training — Prepares muscles and joints.
- Wearing orthopedic shoes — Reduces the load on the foot.
- Strengthening the muscles of the legs — Squats, lunges, swimming.
- Weight control — Excess mass increases the load.
- Using protective equipment (Graduates, knee pads in sports).
Compliance with all stages of treatment, a doctor’s control and competent rehabilitation will help restore the leg in the shortest possible time.