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The "strains" of the thigh

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When accelerating or a shooting, "crack", you feel a sharp pain in the thigh. You stop your action, sometimes you leave the field limping. This is probably a "breakdown" ... or "stretch" ... or maybe an avulsion! The doc France soccer explains your injury and its treatment!

What happened ?

Shot perfectly illustrates the constraints muscle in the thigh during football practice. In the end gesture, the knee extends powerfully bends and hip. When the leg up towards the chest, the movement of these joints is associated strongly to pull the muscle on the back of the thigh. Simultaneously, it must contract because he is responsible for the slow movement. It protects the knee of an excess of expansion and control the technical quality of gesture: the tibia below the knee this muscle stretches. He pulls on the fibrous sac that surrounds it. To adjust the shot, the muscle fibers contract and pull on the envelope in the opposite direction! Sometimes the junction points between the fibers and the muscle membrane can give: the muscle injury

A "breakdown", what is it?

In fact, the injury is more or less severe depending on the extent of damage in the muscle. If contracture is not yet found in the tissue lesion. Following local depletion, a few muscle fibers become blocked, they can no longer relax. You know this: your favorite thriller, the whole body of the corpse stiffens by lack of energy.

When some muscle fibers are torn in contact with the fibrous sac, we speak of "elongation". Sometimes this muscle shell, called "fascia" is distended. This is called a "breakdown". When the trauma is more violent, the membrane may open is the "tear". Finally, the entire bag is torn all around the muscle: you are the victim of a "rupture".

How to recognize a serious injury?

The envelope contains all the blood vessels that feed the muscle. When broken, the blood spreads into the muscle. It separates the muscle fragments and does not promote the repair of the lesion.

All signs suggesting tearing of the membrane and bleeding are serious elements.

A cracking or tearing sensation

Impossible to continue the sport ...

Swelling of the thigh
possibly followed by a blue streak under the skin. This bruise characterizes the blood flow.

What to do in an emergency, on the ground?

In these circumstances, leave the field. Circle the leg with a tape. Go above the knee and reassemble. Tighten slightly down and then less and less. The clamping decreases bleeding. The more pressure at the base of the thigh promotes the return of blood to the heart. Place an ice pack on the bandage next to the painful area. Leave it in place at least 20 minutes. Remember: when it's hot, your face is all red. The heat opens the vessels. Conversely, the cold causes closure. Ice reduces bleeding in the muscle. To promote the evacuation of blood to the general circulation, lift the leg. Relax your muscles, lie down and put your foot in height.

To treat emergency muscle damage, install the GREC.

G = ice

R = rest ... stop the activity and position reducing muscle tension

E = elevation

C = compression

Please note this is not always a "breakdown"!

Muscle clings to the bone. Sometimes at its violent tensioned, the bone insertion point which is torn off. This type of fracture occurs most often in children or adolescents. The growing bone is fragile, there is a link weaker than muscle.

During the preparation of firing, the muscle located at the front of the thigh is strongly stretched. Stretched to the maximum, it contracts to boost the movement and shooter. So it happens that the docking area on the pelvic bone breaks. The real divide requires specific treatment.

Must we always see a doctor?

If there are signs of severity, medical advice is needed to clarify the extent of injury. An ultrasound may be considered. We must quickly program a suitable treatment. Even if some benign medication and physiotherapy especially are very useful.

How to cure your "breakdown"?

First, it is crucial to continue the fight against the bleeding. Soon rehabilitation is established. The gentle muscle contraction begins when it causes more pain. Even at the beginning of treatment, the muscle work is essential for its proper healing. His movements cause variations in pressure that hunt hematoma. Stretching promotes the formation of a scar softer and more suited to its function. Without working muscle, the bruise heal as a fibrous crust becoming stiff and brittle link in the chain elastic muscle You've probably been victim of cracking lips. A rigid skin and cornea repair the injury. A big smile ... and "crack" ... a new tear is. That's what you risk the resumption of football if you treat your muscle injury with rest!. The physiotherapist following healing to gradually increase the mechanical stresses. Before allowing the return to the field, he must impose the muscle the same constraints as those experienced in the practice of football!

Even in case of complete rupture, surgery is exceptional. The shredded muscle is very difficult to suture. Better to let the healing clinging to the nearby muscle.

How long will you be unavailable?

Muscle damage without damage to the membrane heals in 1 to 2 weeks. When the muscle is damaged envelope your absence can last 3-8 weeks. But remember: the right amount of muscle activity is part of the treatment. Quickly, swimming, biking and jogging are welcome. Finally, you do not stop the sport, you keep the form to recover as quickly as your name on the scoresheet!

The board: technical training should cease when fatigue sets!

You want to learn and understand a new exercise. If you repeat until muscle exhaustion, the movement is deformed! Soon your nervous system leads to program the action of compensating muscles. Your brain ends up storing a defective gesture! In the jargon of coaches, you "unlearn".
Eventually the "common sense" joined the opinion of specialists in brain function.

This statement is to modulate for practitioners very "high level". When the gesture is perfectly assimilated many years, the optimum technical level is reached, the motor patterns are perfectly inscribed in the brain! It may be useful to perform complex exercises beyond fatigue. Under these conditions the right muscles continue to train and advance ... to take until the end of the match!

The question: my game is at 14 hours, what should I eat for breakfast?

When the competition takes place early in the afternoon, do not lunch. Prefer a "brunch" plentiful between 10 and 11 hours. You've had your fill of energy but you release your stomach for digestion.

If you eat too close to the effort, the gut works during exercise. He asks blood! This amount will not be available for the muscles! Your physical performance deteriorates! Meanwhile, your stomach and intestine work in poor conditions. They also lack the blood because the muscle needs. In addition, they are shaken when you run! They are quick to suffer!

In practice, in your "brunch", put cereal, cottage cheese 0 or 20% fat and a compote or fruit juice. wholemeal bread toast with a little butter and jam, along with a large bowl of milk are suitable if you tolerate them well. You can add a small slice of lean ham or a piece of chicken without the skin. Avoid fried eggs and bacon, too fat for the occasion.

St├ęphane doctor also gives you information on:

Doctor St├ęphane CASCUA. - 18 mai 2010.

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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