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Breakdown of the calf: self-therapy can help.

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You have a breakdown of the calf. Your doctor made the diagnosis. Discover the interest of self-rehabilitation to complete your physical therapy.
Although a rapid recovery takes your heart, you may not have the time to go to your therapist three to four times a week. It is possible to limit the frequency of sessions by performing self-rehabilitation at home. This program helps you regain a good muscle function. Thus, in 6 to 8 weeks,
your calf finds the strength, flexibility and elasticity to run, speed, jump and even go to the net!


A breakdown of the calf is a muscle tear. It also bears the name "tennis -Leg". This is a typical injury tennis forties, poorly heated or tired trying to recover cushioning! In fact, it also occurs during running, acceleration and jumps. In these circumstances, the heel portion to the ground tracking of the Achilles tendon and muscle membranes. The fibers contract and vigorously back. The junction area is torn! Vessels are shredded and bleeding occurs often at the root of a large hematoma.
During this traumatic movement, the Achilles tendon is also quartered! It can break! Please note, the treatment does not go through early rehabilitation and often involves surgery. The diagnosis must be precise!

1 Adopted GREEK! Ice, rest, elevation, compression.

Ice cream
If your calf is swollen, the glaze at least 3 times 20 minutes per day. Do not forget to protect your skin with a machine, typically a towel. Cold closes the blood vessels and reduces bleeding.

Reduce your activities to avoid getting hurt. To relax the calf, wear heels. Women have an advantage! Men can choose the "jogging" and even add heel. In case of very intense pain with walking, you can, for a few days, you move into "protected support." You put your heel and both crutches simultaneously. You pull down the steps and then you push with both crutches and foot. Immobilization and lack of support are against inappropriate. Your hematoma could form a crust that cause muscle adhesions anarchic sources stiffness, pain and recurrence. Besides blood stagnation could be the source of a clot in a vein, the famous phlebitis!

Rehabilitation is like the plumbing! To promote drainage of the hematoma, as soon as possible put your highest peg your hip. At night, put books under the feet of your bed This method is more effective than the pillow under the heel because the large vein located in front of the pelvis does not fold, it will disrupt the flow of blood.

Compress with a circular band the swollen area limits the expansion of the hematoma. Nevertheless, it is more effective and less dangerous for traffic donning compression socks or "recovery". The first exercise decreasing pressure from the ankle to the back of the knee, the second from the bottom to the top of the calf. Both promote the drainage of the hematoma. Warning, these socks are useful only standing because the veins are dilated by the weight of the blood. Must be removed at night to avoid crushing the small blood vessels.

perhaps you used to take aspirin for muscle pain! It is not used much. But this time, it is forbidden! Aspirin promotes bleeding. It prevents small blood cells responsible for plugging vascular injury, platelets, from sticking to each other. The result: muscle gap is not filled, the bleeding worsens and the hematoma is very large! Other anti-inflammatory properties have similar although less pronounced. They are also discouraged in the days following the breakdown.

Tense, stretch your muscle!
Progressive muscle work is essential to get a nice scar. Initially, simple contractions foot in a vacuum, creating pressure variations that contribute to the drainage of the hematoma. Later, working against resistance and gentle stretching are welcome. Pursuant to the proposed exercises, you have to gradually increase the load, the magnitude and speed of movement. These tensions set awaken young muscle cells in the periphery of the injured tissue. They contribute to the production of elastic fibers within the new envelopes muscle.

A measured and gradual stress contributes to the formation of a quality muscle tissue.
In the absence of stimulation, little muscle is reconstituted, the scar is only the crust and fibrosis from the hematoma. It sticks and hurts during disaster recovery. Rigid and brittle, it is the cause of recurrence. Attention, however! If increasing activity allows adaptation and 'mechanization' of the scar, too energetic tension starts sustain injury. Go slowly, no exercise should not be painful!
From the first days

Exercise 1 :
Lying face down, walk into the void, spread then back tiptoe slowly. Take the opportunity to gain amplitude and put the calf slightly tensioned. Conversely, also realize small faster movements to stimulate drainage of the hematoma.

A few days later, according to your feelings:
Exercise 2:
Sitting, foot resting on the ground. Go up and slowly lower heels. In this position, knees bent, calves are somewhat strained, the tensioning is limited to the scar. We work force more serenely.

To increase the resistance, place your hands or bag on the thighs. You can also cross your legs and place your foot on the opposite knee injured side.

For each exercise, do 6-30 movements several times a day. Once you succeed with ease, increase the load.

Exercise 3:
Lie on your back. Spend a scarf under your foot peak. Gently pull and pull your toes toward your face, just below the pain threshold. Keep the position for 10 seconds and then reduce the tension a while. Repeat step 2 to 5 times. Perform this sequence at least 3 times per day.

In the weeks following, depending on your feelings
Exercise 4:
Standing, resting on 2 legs, stand on tiptoe. Go back down gently. Start by relying more on the healthy side. As the days, switch your weight more injured side. Two to three weeks later, you lift only with the injured limb. You can go to the exercises 5 and 6.

Exercise 5:
This is a neighboring motion exercise 4 but your hands are resting on a wall and your heels are discarded. In fact, you perform the gesture on a greater range and lowering the heel joins a stretch in your calf. Stay in the down position for about ten seconds and then go back up. To progress, you press increasingly on the injured limb and gradually your feet away from the wall.

Exercise 6:
Sitting in chair edge, make a "elastic" movement. Perform lap mounted. Peel off and rest your foot peaks. Work cushioning and recovery. You retie gentle with jump mechanics.

R├ęentra├«nez your muscle and get fit!

Walk: Abandon your crutches as soon as possible. Gradually reduce the height of your heels. File down a little each day your heel cork. Increase gradually as the length and speed of your travels. On the stairs, first mount foot flat and then gradually let your heel into the void.

Pedal. On bike room, you very easily measure out your effort. Your weight rests on the saddle. Your ankle moves very little, calf working statically. The absence of tensioning helps maintain the endurance of your muscles and your heart. Quickly you can "crush" the heel to create a little tension in your calf. Later, pedaling dancer to put weight on your feet and find a nearby gesture of the race.

Swim, aqua jogging. As soon as you can wander foot flat, going to the pool. Swim! The crawl does not pull on the calf. Breaststroke allows movement draining without the pressure of body weight. At the beginning, do not push in the latch on the wall. Beware the cramp! Do not use excessive force and take a few sips of sports drink every 10 minutes. Clinging to two aqua fries, run without support in water. Later, with the help of Archimedes, Jump around the water. gradually reduce the depth to increase the load.

Trottinez, run, jump. A month after the injury, put on your jogging. For some drives, put a small heel ... on both sides to avoid back pain. Warm up at least ten minutes walking more quickly, you do not stretch. Continue alternating walking and trotting. Gradually increase the duration and speed of the race. Make your flexibility late in the session. After 6 weeks, begin the progressive accelerations. Integrate some more tonic lateral movement. At 2 months, you can often running, sprinting, jumping! The competition is possible! Forgot your calf

Dr. St├ęphane Cascua
Sports medicine

Doctor St├ęphane CASCUA. - 25 janvier 2011.

Conflicts of interest: the author or authors have no conflicts of interest concerning the data published in this article.


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The Iroman lack of iron, the other sports too!

Doctor St├ęphane CASCUA.

Iron is essential to your health and performance. It is a central component of hemoglobin. The latter is contained in red blood cells and gives it color. It is the iron that captures oxygen when blood passes through the lungs. It carries the precious gas to muscles. When they arrived, it drops its cargo which then allows the burning of energy substances and muscle contraction.

When you run or when you jump, your heels hit the ground and the fat pad of the foot of the plant is crushed. It is through many blood vessels. These red blood cells burst and release their hemoglobin. Iron is released into the blood and pass into urine.

Muscle contains a twin sister of hemoglobin, myoglobin. The latter also contains a lot of iron which sets some oxygen. This small local reserve allows starting the contraction before the blood vessels do not provide the necessary complement. When you experience aches, your muscle membranes are victims of micro-fissures. Myoglobin and iron leaves the muscle and gaining the blood. The precious metal is eliminated in the urine.

When you make an effort, the majority of blood flow is directed towards your muscles. There remains very little to the digestive tract and the bladder wall. These organs suffer from lack of oxygen and are shaken with every stride. Small areas are damaged and start to bleed. Red blood cells and iron are lost in the feces and in urine.

You enter the assiduous why athletes often lack iron, especially if they do not take care to concoct "menus and recipes" adapted. Sports are even more concerned since all these iron losses are added the massive elimination of blood during menstruation!

That is why it is good to occasionally perform a blood test to assess the stock in body iron. This levy is necessary when it comes to review a state of fatigue. It unnecessary to dose iron in the blood because the body is able to keep within the limits of normal while the reserves are at their lowest! It is necessary to measure levels of "serum ferritin" because this structure is the storage form of iron.

The bone is strengthened or crack in contact sports

Doctor St├ęphane CASCUA.

Each sports movement constitutes a solicitation for the bone structure. At each reception process, the tibia runner undergoes vibratory impacts. Unrolling not, the hiker twists slightly small bone in his foot. Even the body-builders, powerfully contracting its muscles, pulls on his bone.

Each strain injures a little bone of sports. Fortunately, during the rest period, the bone trying to rebuild. If time allows, if they bring him the necessary food, it is repaired! It reconstructs even louder than before as if to prepare for new mechanical attacks. This phenomenon is called by coaches cycle decompensation / overcompensation. This process has been described in many body organs and functions: muscle, stock energy, hormones, etc. It is a key driver of growth.

Thus, it was shown that the well-trained marathoner had stronger bones than sedentary. Indeed, its more dense bone structure, higher in fiber and calcium. In addition, the microscopic architecture of the bone is perfectly oriented along the axis of mechanical stresses.

Indeed, the chemical structure of the bone is comparable to reinforced concrete. The protein network is the steel rods. Calcium is comparable to concrete mired these metal axes. At the hip and pelvis direction of the bone structure is very characteristic. On a radiograph, it is found that the fibers leave the femur, the thigh bone, tilt in, come from hip to withstand the weight of the body resting on the hips. The lines of force from the right leg and left leg meet in the middle of the basin and support each other in the manner of the nave of a church.

Physical activity associated with a sufficiently high protein diet, vitamin D and calcium is a great engine of bone construction. This cocktail is particularly useful to hinge periods of life. During growth, it is necessary to eat 4-5 dairy products every day to build strong bones. It should also move: it is essential to practice a sport requiring the running and jumping at least 3 times a week for 30 minutes. In the absence of impact, bones harden less. It has been shown that a young competitive swimmer had lower bone density than sedentary because he was deprived of gravity during those long hours of pool training. In addition, bone densification stops 25 years. At this age you have made up your bone capital for life!

In adulthood, sport reinforces very hard bone and the amount of calcium necessary for the maintenance of bone is still debated. In case of fracture, the rest of the broken area needed a few weeks to allow to "ensnare" the broken area. In addition, gradually increasing mechanical stress are indispensable to "mechanize" the callus. Again, they help to guide the fabric of the bone in the center of the constraints to prepare him for his mission. An increase in calcium intake in consolidation period is proposed by some doctors without that interest has been really shown.

After menopause, the bone structure is gradually degraded to make the brittle bones is osteoporosis. Ladies, remember, your resistance to hip fracture depends on your diet and your sport for 25 years! If physical activity after menopause can no longer denser bones, reduces the loss of bone tissue. So it is advisable to go see jumping around or jog. It is also good to make the soft gym to maintain bone strength to strength. To make the most of this stimulation, it is again necessary to take 4-5 dairy products daily. It should also go out every day to enjoy the sun and make the vitamin D essential for the absorption and calcium binding. Fresh coordinating sports such as Thai Chi or "balance workshops" have proven effective in reducing the risk of falls and fractures.

If the sporting activity is excessive, the micro-cracks caused by impacts on the bones fail to consolidate over the rest. Rather, these lesions worsen in the next workout. Finally the splits right through bone, it breaks without any violent trauma. It is the stress fracture. In a postmenopausal woman, it was demonstrated that 6 hours of sport load per week may be sufficient to break insidiously bones. Among younger adults, this type of injury is favored by dietary deficiencies and hormonal disorders. Lack of calcium, vitamin D and protein alters the rebuild bone victim of microcracks in the exercise. Insufficiency sex hormones reduces the stimulation microscopic chemical plants be responsible for the synthesis of bone tissue. Functional changes occur when the deep depletion of the body. That kind of burnout is most often diagnosed in women because it causes menstrual irregularities and a cessation of menses. The victim is found in a state of "early menopause". In humans this hormone suffering is more insidious but it exists and its effects on bone density are comparable. The sports overwork cocktail, dietary deficiencies and disappearance of rules typically found in young women anorexic. Faced with a stress fracture, the sports physician must remain vigilant. It should not simply treat a "bone". It has an obligation to support a whole person, he is responsible for seeking overtraining or behavioral disorders.

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