specific load on the injured joint).

Remember that now we are talking about a partial tear of the ligaments. In other words, часть связки по-прежнему остается целой, поэтому в разорванной части нет широкого западения или зияния. The injured area needs complete rest. Since the ankle is under stress when walking, this means that you cannot lean on the injured leg.

Crutches can help with limited mobility, but their use should be kept to a minimum as the injured leg must be in an elevated position most of the time during treatment. A tight, pressure bandage helps limit swelling and bleeding. It is recommended to apply ice packs to the injured area for 48 hours; this leads to vasoconstriction and reduces blood flow. Наилучшую защиту обеспечивает фиксация лодыжки с помощью лубка или гипсовой шины, так как это исключает движение, уменьшает боль и способствует оптимальному заживлению fabrics. When the swelling subsides, you can apply heat treatment, however, be aware that if not used in time, heat can increase inflammation. Therefore, heat treatment and injuries with warm water are permissible only with significant recovery and partial restoration of the functions of the injured limb. All this, of course, is only a first aid measure, and for any serious injury, treatment should be carried out under the guidance of an orthopedic surgeon.

When the torn ends of the ligament do not touch and tissue rupture or retraction occurs, surgical intervention is necessary. With repeated apposition (restoration of contact), the ends of the torn ligament heal to each other without the formation of a large scar, flaccid or elongated ligaments and chronic instability, which can lead to degenerative joint diseases (arthritis).

dislocations

A dislocation and subluxation (partial dislocation) of a joint is a condition in which the opposite or contacting surfaces of the two bones that form the joint are displaced from their normal position. Distinguishes between normal dislocation when ruptured ligaments and chronic dislocation caused by weakness of the ligaments and articular bag.

With a sharp sprain, sometimes with a partial rupture of the ligaments, subluxation occurs, that is, the joint moves in an abnormal direction. Subluxation can be short-term, with spontaneous return of the joint to its original place, however, if the load was strong enough and sharp, the joint can completely leave the joint, and then complete dislocation occurs.

Practical information

Every effort has been made to maintain the medical and clinical accuracy of the prior material. Однако поскольку медицинское образование не является необходимым в карьере профессионального культуриста, а анатомия различных частей довольно трудна для углубленного понимания, в следующем разделе рассказывается о том, как вы можете приложить эти знания к конкретным травмам и соотнести их с вашими задачами при подготовке к competitions.

SHIN MUSCLES

The calf muscles, especially when you include very heavy weight calf raises in your program, are prone to overload and strain. If the weight is too great, the muscle/tendon structure can fail at its weakest point: at the ends of the tendon where it joins the bone, at the muscle/tendon interface, or in the muscle tissue itself.

A very good prevention method is to carefully stretch the calves before lifting on toes and between sets of exercises. Except Also, work with lighter warm-up weights for the first few sets before moving on to heavier loads.

Injuries to the calf muscles can also be caused by overtraining. Too frequent and intense training leads to a sharp increase in muscle pain. In such cases, a long rest is recommended.

Pain и жжение могут быть локализованы в каком-либо участке икроножной мышцы или ощущаться по всей ее длине, вплоть до ахиллова сухожилия. If the sprain is minor, stop the calf workout immediately and rest until the pain stops. If swelling occurs, the first measures should be the same as described above: ice packs, pressure bandage and fixation of the leg in an elevated position. In case of a more serious injury, it is recommended to consult a doctor.

LAP

In bodybuilding, knee injuries usually occur as a result of exercises such as heavy barbell squats, where the knees are subjected to heavy stress in a bent position. Injury can occur in the hamstring ligaments, in the patella, in the internal structures of the knee itself, or in the muscles and tendons that attach to it.

The patella is covered with a layer of fibrous substance, which is part of the tendon structure that connects the quadriceps to the knee and provides straightening of the leg at the knee joint. Excessive stress on the knee can stretch or tear the fibers in that area.

When the knee is sprained, the ligaments in the knee joint itself are injured. This most often occurs when it is bent at the weakest, most acute angle in the final full squat position. It should be added that any twisting movement, especially when lifting a heavy weight, can lead to knee injury.

The meniscus is a cartilaginous structure inside the kneecap. Any twisting of the joint during an exercise such as the full squat can lead to a tear in the meniscus, which will require orthopedic surgery to repair.

To avoid overloading the knees, it is important to do a full warm-up before moving on to heavy exercises. During training, focus on the correct movement technique. For example, when performing a squat, the downward movement should be smooth and continuous, without a “bounce” at the bottom point, when thighs cross a line parallel to the floor. When working with very heavy weights, especially for beginner bodybuilders, half squats are recommended instead of full squats.

Bandaging your knees with an elastic band helps protect this area from injury when working with heavy weights.

Treatment при травмах коленей включает обычные предписания: полный покой, пакеты со льдом и т. д. для слабого растяжения и квалифицированную медицинскую помощь в более серьезных случаях. Except for conditions not directly related to injury, cortisone injections are not usually recommended for knee sprains.

Bodybuilders who have knee problems are encouraged to perform Smith machine squats shortly before competition instead of regular squats. Push your feet forward from the standard position to isolate your quads and take some of the pressure off your knees. If your problem is too severe and you can't use this method, you can try leg extensions on the machine (if necessary with partial range of motion) or exercises with low weight and high reps. Pay close attention to pain: if it seems to you that they are getting worse, you need to stop the exercise immediately.

HIPS MUSCLES

The vastus medialis (vastus medialis) is a long quadriceps muscle attached to the inside of the knee. When you fully straighten your leg and fix it, this muscle is subjected to a specific load and there is a threat of stretching. Pain может ощущаться в области колена, но фактически эта проблема связана с мышцами бедра.

Injuries to the hamstring often occur because the biceps femoris was not properly warmed up before starting the workout. Along with stretching to lengthen the muscle/tendon structure, you can incorporate the straight-legged barbell deadlift into your routine—this exercise stretches the biceps femoris muscle well.

GROIN AREA

Stretches in the groin can occur when overexerted in exercises such as lunges with a barbell. These stretches are among the most difficult because the muscles in the groin are constantly stretching and contracting as you move. Here, complete rest for a long time is usually recommended so that the injury could live on its own.

ABDOMINAL MUSCLES

Men have a congenital weakness of the lower peritoneum compared to women. Sometimes, when the pressure on the rectus abdominis muscles becomes too strong, a rupture occurs in the connecting bridge of the abdominal press. This can happen while lifting a heavy barbell while holding your breath.

A tear in the abdominal muscles is called a hernia; at the same time, the insides can partially protrude outwards. In severe cases, surgery is necessary.

One way to prevent a hernia is to gradually exhale while lifting a heavy projectile. This keeps the pressure in the abdomen high enough to stabilize the movement, but not so high that there is a threat of tearing the muscles or tendon bridges of the abdominals.

Like any other muscle/tendon structure, the abdominal muscles are prone to stretching. In such cases, treatment and preventive measures are recommended, as with ordinary muscle sprains.

LOWER BACK

The extensor muscles of the back, like other muscles in the lumbar region, can be pulled when this part of the body is overstressed, especially during movements where it is hyperextended (deadlift), or during exercises such as the bench press or leg press when the lower part of the back comes off the bench. Some arching of the lower back is perfectly acceptable, but bending under load can lead to serious problems.

When your lower back is stretched, you may feel a shooting pain that radiates to the muscles in your thigh or middle back. Sometimes these muscles begin to contract involuntarily to prevent the injury from worsening.

With a load on the lower back, it is also possible to stretch the lumbar ligaments. It is often difficult to distinguish between a muscle strain and a sprain, but either way, the treatment is pretty much the same.

Another injury to the lower back is a torn or displaced intervertebral disc. When displaced, cartilaginous discs can infringe on neighboring nerves, many of which extend from the spinal trunk. In such cases, you feel pain in any part of the back or even shooting pain in the legs, but this pain is caused by a specific pressure of the intervertebral disc. To solve the problem, a special massage is needed, and in more severe cases - surgery.

A separate problem is lumbosacral sciatica. The sciatic nerve is the largest nerve in the body, running from the back down