How to relax your back muscles (relieve spasms). Tension in the calf muscles

I never pay enough attention to muscle relaxation after training - I usually just finish all the exercises and immediately go about my business. Well, sometimes I can still go for a massage, but this is very rare. And the point is not even that I consider this an unnecessary matter - knowledgeable people They say that relaxing your muscles at the end of a workout is just as important as warming up at the beginning, and I have no reason not to believe them. It’s just that it’s not always possible to find time to go to a massage therapist, and there are other ways to remove muscle tension I just simply don't know.

But yesterday I found a small note on the Internet that describes options for how to relax your muscles after different types training. And there are quite a lot of relaxation methods that you can do on your own, and even at home.

For example, after a long run, it is suggested to lie in a cool bath for ten minutes. This will help prevent muscle soreness that usually sets in the day after an intense workout - cold water will reduce inflammation caused by many microtraumas in the leg muscles.

In order to relieve stress after a long and difficult swim, the following method is proposed: stand near the doorway and firmly press your palms against the door frame (on both sides). Now step into the doorway and spread your shoulders as far as possible. Stay like this for 30 seconds. With this exercise you can stretch your chest and shoulder muscles well.

If you did a workout that involved all muscle groups of the body at once, take a warm bath (the water should be at room temperature) and stay in it for 20 minutes. For better effect Sea salt or foam should be added to the water. This procedure will help you relax and reduce muscle tension.

Massage (aimed at those muscles that worked the most during exercise) is recommended after any workout. This is one of the most effective ways to relax tired muscles.

After a workout in which the main load was on your legs (for example, running, jumping or a cycling marathon), you can do the following exercise: lie on your back and lift your legs vertically up. Hold them in this position for 20 minutes (it is very difficult to keep your legs in the air for so long, so you can lean them on the wall). During training, due to the stress, blood rushed to the legs, and with the help of this exercise it will return back. This way you can relieve tension and prevent such an unpleasant phenomenon as “clogged” muscles.

Agree, almost all of the proposed methods (except for massage) are very easy to perform - they do not require any special knowledge, and you do not need to spend a lot of time on them. So now I decided after each workout (of course, I mean only intense workouts with high load) to relax my muscles, which I recommend you do too)

Modern man is quite susceptible to various stresses. This is primarily due to increased stress on the nervous system. And stress often leads to neuroses, which can cause muscle tension. But before you understand how to relieve muscle tension during neurosis, you should explain what neurosis is.

Neurosis is indicated by various symptoms, including muscle tension

Of the symptoms of muscle tension during neurosis, the most striking are:

1. Anxiety;
2. Excitability;
3. Sleep disturbance;
4. Sensitivity in stressful situations;
5. Decreased potency;
6. Muscle tension with neurosis;
7. Muscle spasm during neurosis;
8. Weakness due to neurosis, etc.

The causes of the disease can be the most different situations. For example, a person experiences throughout long period physical and psycho-emotional stress, and does not have the opportunity to relax. The body begins to get used to this state and accept it as normal.

Muscle spasms are quite common in neurosis

Treatment of neurosis

Treatment of such diseases is a long and complex process, because... The nervous system is one of the most complex in the body. However, some symptoms can be eliminated in simple ways. Thus, muscle tension during neurosis is one of the most unpleasant and painful manifestations. Therefore, muscle relaxation is often the main goal of treatment.

Muscle neuroses are most often local in nature, i.e. affect only one area human body. Depending on the location, there are 4 main types of MN:

1. Facial muscle tension;
2. Chest muscle tension;
3. Muscle tension cervical region spine;
4. Muscle tension in the limbs.

Muscle tension does not cause severe pain, it simply limits the motor capabilities of the area in which it occurs. With numbness in the hands due to neurosis, there may be a complete or partial loss of working capacity - the patient is not even able to hold a mug in it. In such cases, several types of impact are possible:

1. Massage;
2. Warm bath;
3. Swimming;
4. Charcot shower or contrast shower;
5. Acupuncture.

Warm baths help in the treatment of muscle neuroses

Massage

At muscle neuroses massage is one of the mandatory components of treatment. But it is advisable to carry it out in specialized institutions. The massage should be as relaxing as possible. To do this, you can turn on relaxing music. The duration of the procedure ranges from 20 minutes to one hour, depending on the location of the muscle tension.

The massage consists of soft, stroking movements. Do not do sharp pinching or tapping. A slight stretch of the skin is acceptable. In this case, the skin movement should be quite smooth and not cause pain to the patient.

Particularly relevant acupressure, which must be carried out for 2-3 days in a row with a break of 2 weeks.

Objectives of massage for neuroses:

1. Reduction of autonomic disorders;
2. Restoration of psycho-emotional state;
3. Normalization of sleep;
4. Elimination of muscle hypertonicity;
5. Elimination of weakness in the legs due to neurosis;
6. Recovery metabolic processes in tissues;
7. Restoration of lymph and blood circulation;
8. Elimination of emerging dominance in the central nervous system.

However, massage cannot always be performed. Indications for this procedure are the following:

1. Autonomic and somatic disorders;
2. Mental disorders, including obsessive states, neurasthenia, hysterical neuroses.

Obvious contraindications for massage are the following factors:

1. Psycho-emotional disorders in which contact with the patient is difficult;
2. Bad general state patient;
3. Attacks of hysteria.

Massage is an important component of the treatment of muscle neurosis

Massage technique

General massage for muscle tension is considered the most effective. It is carried out in a certain sequence, which allows you to gradually relieve not only muscle tension, but also prevent the occurrence of new ones in other parts of the body. So, if an arm, leg, or head goes numb, this is an obsessional neurosis, i.e. self-hypnosis leading to the spread of the problem to the whole body. The massage sequence should be like this:

• Collar area;
• Back (with emphasis on paravertebral zones);
• Legs;
• Rib cage;
• Stomach;
• Hands.

The initial stages are carried out with the patient in a sitting position. When working on the collar area, the massage therapist also affects the scalp. Movements should cover the area from the back of the head to the forehead. The massage involves moving your fingers over the head in all directions. At first the impact should be soft and smooth. Then it is necessary to increase the pressure and gradually displace the skin and tissue.

After this, one hand occupies the frontal zone, the second the occipital. With synchronized movements, the zones move towards each other, creating a skin fold on the top of the head, and in opposite directions.

From the scalp, the hands gradually move to the forehead. The hands are placed with the wrists on the temples, and the fingers meet in the center of the forehead. Using symmetrical spiral and linear movements, the fingers move away from the center towards the temples and return back.

After this, the massage therapist moves directly to the collar area. At first, the movements should be soft and stroking and touch all sides of the neck. Then the back of the head is massaged using spiral movements. Gradually the movements move to the sides of the neck. After this, the area of ​​the sternum, clavicle and mastoid muscle of the neck is rubbed with forceps-like movements.

Used to treat muscle tension special techniques massage

After massage of the collar area, movements move to the back. Here the range of influences is a little wider and includes the following movements:

1. Smoothing and rubbing with your hand in a rake-like position;
2. Planing and sawing;
3. Squeezing paravertebral zones with a rib;
4. Effleurage;
5. General stroking.

A foot massage follows behind the back, which allows you to eliminate tension in the legs due to neurosis and includes working on the following areas:

1. Back of the legs - thighs, legs, buttocks;
2. The front of the legs are the shins and thighs.

After the massage on the lower extremities is completed, the patient needs to roll over onto his back, because further impacts should be on the front of the body.

Abdominal massage includes:

1. Stroking with palms;
2. Nudge. This technique involves using the palms of both hands from the lower right corner of the abdomen in a clockwise direction.

The chest is divided into two working zones:

• From the xiphoid process to the subclavian cavities along the sternum;
• From the sternum along the costal arches to the sides.

The first zone is treated with several types of movements:

1. Stroking with palms;
2. Rubbing and kneading with hands using spiral movements;
3. Stroking with palms.

The second zone is treated almost the same way, but kneading should be done in in this case no need.

Hand massage affects all areas - shoulder, forearm, hands. When massaging the hands, they must be placed on the back or stomach.

The massage must be performed by a real specialist

Water procedures

Water procedures during muscle tension and neuroses provide assistance both as an independent procedure and as a component of a complex of procedures. A warm bath with essential oils will not only relieve muscle tension, but also restore blood circulation and skin respiration.

Contrast showers are considered useful for a number of problems and diseases:

1. Nervous disorders;
2. Hypertension in the initial stages;
3. Vegetative-vascular dystonia;
4. Decreased immune function of the body;
5. Violation of metabolic processes;
6. Constipation;
7. Sexual weakness, etc.

But, like any highly effective procedures, a contrast shower also has contraindications:

1. Atherosclerosis;
2. Tuberculosis;
3. Arterial hypertension;
4. Tendency to bleeding;
5. Cardiovascular failure;
6. Skin infectious diseases;
7. Tumors;
8. Critical days, etc.

Contrast shower is one of the most common water procedures

In this case, it is necessary to follow some rules of admission contrast shower to get the desired effect. Of the basic rules, it is worth noting the following:

1. You should take a shower in the morning. Preferably after exercise or other physical activity.
2. Shower needs to start hot water, finish cold.
3. Temperature changes and shower time should be small at first. The first 3-4 days of exposure cold water should not exceed 5 seconds. Then you can increase the time to 15 seconds. Only after the body stops reacting violently to changes in water temperature can you begin to douse yourself with cold and even ice water without the risk of hypothermia.
4. After a shower, rub thoroughly with a terry towel.

You can relieve muscle tension during neurosis with the most simple manipulations and procedures. However, if the cause of the neurosis itself is not eliminated, muscle tension will sooner or later reappear. The optimal solution would be preventive measures that will reduce risks to a minimum.

Yoga classes help get rid of nervous disorders

There are many such events, here are some of them:

1. Meditation. Yoga classes will not only prevent MR, but also get rid of nervous disorders and restore the nervous system.
2. Periodic recreation in nature.
3. Proper nutrition.
4. Using scented candles to relax after a working day.
5. Taking sedatives medicines and herbs.

These are the simplest and available funds will not only avoid neuroses, but also improve the quality of life even under the most difficult conditions.

With excessive physical activity, the leg muscles are subject to severe tension. The person feels tired and uncomfortable. However, it can be removed using some methods.

Instructions

If you feel that your leg muscles are very tense, you can relieve this tension with a warm bath with essential oils. This method is very easy, but quite effective. Fill the bathtub with warm water, add a few drops to it essential oils chamomile, lavender, rosemary and lemon. Lie in this bath for fifteen minutes, after which you will notice an improvement. Your legs will become relaxed.

If such a bath still didn’t bring desired result, you can massage your feet. Rub your hands over your feet, toes, calves and shins. To do this, you can use a special massage cream or oil. If you cannot cope on your own, contact a professional. He will show you what to do, and in the future you will relax your legs yourself.

To relieve pain and tension in the leg muscles, doctors recommend using warming ointments, for example, Finalgon. They can have a relaxing, anti-inflammatory and analgesic effect. Simply apply a small amount of this product to the stressed area and rub it into the skin. You can cover your tired legs with a woolen scarf. The effect of this ointment begins within twenty minutes after its application. However, remember that if there are some affected areas on your feet, you should not apply ointment to them. In addition, after using this remedy, you should refrain from taking hot or even warm baths.

In addition to using special medications and warm baths, you can relax tense leg muscles with some exercises. Lie on your back, bend your leg at the knee and lift it up, slowly swinging it. Sit on a chair, your feet should be pressed firmly to the floor. Lift your toes up without lifting your heels from the surface, and then, on the contrary, lower your toes down and lift your heels. This exercise needs to be repeated several times. You can also lie on your back, raise your legs up and lean them against the wall. The tension should pass quickly.

You can also use a warm bath of horsetail infusion to relieve tension from your legs. Take two tablespoons of dry crushed herbs and steam them in one liter of water for thirty minutes. Pour this tincture into a bowl of water, put your feet in there and leave for 15 minutes. Exactly the same bath can be taken with chamomile tincture and a small amount of salt.

How to relieve tension in your legs

anonymously

hello, we showed up two months ago pulling sensations in the arms and legs in the morning, in the evening of the same day I felt the muscles of the thigh behind me being pulled and pinched. the pulling sensations gradually went away, but tension appeared in the muscles, during the day it appears in the legs, then in the feet, then in the hips, then in the legs, in both feet more on the inside, on one leg the thigh is in front, on the other in the back (this muscle it seems to me to be tightening stronger and more often every day), in both shins it happens in the front, sometimes in the back. in the hands, when you move your fingers apart, you feel tension in your palm, it tightens your neck from different sides, more as it seems to me from the front, but it also happens on the sides and behind and also between the shoulder blades for 5 months, now there are still sensations of tightening and where the ears are, sometimes on the cheeks, when I swallow, I feel as if the upper palate is tense, this would not always be the case. All these tensions are there, but not there, as for the neck , and in the limbs constantly, here and there. All this intensifies according to my sensations, tightening now happens to the point of pain. When I get up, I can walk a little and it appears, and sometimes I feel it right away. At night, when I wake up, I clench my hands into a fist, sometimes I feel weak in them. In addition, there are tremors in the muscles, as it seems to me, in those that are tense. MRI of the head is normal, protrusion in c7-8 up to 0.2, hernia in l5s1 up to 0.5. what could this be wrong with me?

16.01.2014 15:44

Everything is getting better for me in terms of neurosis... The symptoms have diminished... I started working, moving, being distracted... Please tell me why my muscles are so tense and weak? Today, after yesterday’s 10 squats, the upper leg muscles hurt and there is weakness in the legs.

(Male, 30 years old, Cheboksary, Russia)

16.01.2014 21:03

Please tell me what the possible reasons could be? There are also such things: a sensation such as numbness, internal goosebumps, microscopic tingling in half of the face, scalp, neck... When sitting in an uncomfortable position, there are tightening pains in the back muscles near the spine... Weakness of the arm muscles....
What does all this mean? Is this all a manifestation of neurosis, hypochondria and fears?

(Male, 30 years old, Cheboksary, Russia)

16.01.2014 22:08

Andrey Arkadyevich, please tell me, what direction of psychotherapy do I need most?

(Male, 30 years old, Cheboksary, Russia)

16.01.2014 22:12

Andrey Arkadyevich, tell me if my idea is correct...
“Why didn’t this happen before, was my health excellent? Because I didn’t delve into everything, I just lived, I didn’t try to control everything, etc.
And then, at one point, I began to think about life, about my worthlessness, about difficulties, etc. And hello neurosis...
And now the following has already reached the point of automatism: I go deep into everything (this is why this is happening, what will happen because of this, etc.), I try to control everything, a constant flow of thoughts, analysis of everything in the world, I try to live according to some then the rules (I control myself in everything), I get scared of everything (even if the car’s engine starts to work strangely, then I immediately think “what if it explodes”)... if for example the room smells of varnish or something else pungent, then immediately thoughts like “it’s hard to breathe” , harmful, dangerous, oh... I can’t breathe well”... well, etc.). And every day under such control and analysis.” Is this what serves as constant internal and external tension? And because of this, all my symptoms and fears with hypochondria and everything else?

(Male, 30 years old, Cheboksary, Russia)

16.01.2014 22:18

Andrey Arkadyevich, so in theory you need to use psychotherapy to return to the state that was before the neurosis? I mean, live a simpler life, don’t constantly analyze, don’t control everything?

(Male, 30 years old, Cheboksary, Russia)

16.01.2014 22:28

Andrey Arkadyevich, or is the goal of psychotherapy different?

Psychotherapy should help you understand the causes of anxiety, understand the fallacy of fears and change your attitude towards them.

(Male, 30 years old, Cheboksary, Russia)

17.01.2014 07:47

Is it really possible with neurosis that the leg muscles are constantly tense? This tension does not go away at all! Even just lifting your leg, the muscles become stiff. This frightens and leads to bad thoughts. Please tell me.

I already answered you! You will not solve this problem by correspondence. Find a specialist and start full-time work!

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Continuing to highlight the issue of stress and anxiety state, I decided to talk to you about muscle tension.

Back in 1908 it was discovered that any stressful situation and anxiety is directly related primarily to muscle tension.

Alternating successive tension and relaxation of the main muscles in calm state is a good preventive measure for the body. By learning to easily work with your muscles, you will be able to independently relieve muscle tension and therefore achieve complete relaxation.

For those who are not fans of an active lifestyle and those who just can’t pull themselves into the fitness room, I’ll say right away that we’re not talking about a set of physical activities, but specifically about working the muscles, while sitting in a comfortable chair. I call this complex - a method for the completely lazy.

By reducing muscle tension, you will automatically reduce your anxiety and stress levels.

Every time experiencing nervous tension, stress, fear, even the simplest emotional experience in our body spasms. Over time, the number of such spasms and clamps accumulates and creates so-called nervous muscle tension.

This subsequently leads to a wide variety of diseases, such as:

• neuroses,
• osteochondrosis,
• insomnia,
• chronic fatigue,
• headaches and so on.

If you cannot sleep and wake up tired in the morning, then these are the first signs that you have strong muscle clamps. Typically, such symptoms appear when there is muscle tension in the neck. Below you will learn how you can relieve muscle tension in your neck.

You may have noticed that after any massage you feel light in your body and quickly fall asleep. This is an example of how by relieving a muscle spasm, the muscles relax. A good massage therapist will do a great job of working out the tension in your body and you will feel relief for a while.

What to do if you don’t have time to get a massage or simply don’t have the money to pay for the services of a professional massage therapist?

In this case, we can relieve muscle tension on our own every day.

Sitting in this position, you can feel where it hurts the most. Usually, first of all, heaviness is felt in the head and pulls from the shoulder blades to the back of the head. If you have a desire to turn your head to the right and to the left. Do this very slowly until you feel it is enough.

Let me remind you that you need to sit in this relaxed state for 1-2 minutes, after which open your eyes, take a deep breath, bend back slightly and begin the next breathing exercise.

2. Take a pose as in the first exercise. Close your eyes. Focus your attention on inhalation and exhalation. Feel the air enter with your inhalation and move through your nose into your lungs. Feel your belly expand as you inhale and fall as you exhale.

Inhale and exhale slowly. Perform the exercise for 30 seconds to 1 minute. Keep your attention on filling your body with air and exhaling.

Now your feet are on the floor. Raise your heels as high as possible, leaving your toes on the floor. This will be the maximum point of tension.

Begin to raise and lower your heels, feeling as much tension in your calf muscles as possible. As you relax, you will feel warmth and perhaps a slight tingling sensation. Perform this exercise slowly 5-10 times.

We do the next exercise exactly the opposite. Now your heels are on the floor, and lift your toes up towards you as high as possible. Feel the maximum tension and relax by lowering your socks to the floor.

Perform as many repetitions as you did lifting your heels.

Third leg exercise. Extend your toes as far as possible and lift both legs as far as you can. Hold them as long as you can, then very slowly lower them and feel the relaxation. Please note that you cannot throw your legs. You have to lower them slowly.

Do this exercise 5-7 times.

The first and second arm exercises are performed the same way with one difference. In the first exercise, you clench your fists as tightly as possible, and in the second case, on the contrary, you open your hands wide, stretching your fingers.

Clench your fists as tightly as possible and tense your arm muscles to the maximum. Unclench your fists and relax. Do it 5 times.
Tighten your arms to the maximum, opening your hands and stretching your fingers. Feel the tension in your hands well. Relax. Do 5 reps.

While doing hand exercises you may feel warmth, tingling, slight pain in the fingers.

Sit up straight. Raise your shoulders as high as possible towards your earlobes. Relax. Do 2 repetitions and be sure to pause for 10-15 seconds. Again 2 repetitions and a 10-15 second pause. Perform 5 such approaches 2 times with pauses.

Be careful when performing this exercise. Observe your feelings. If there is any discomfort, perform 2 times and increase 1 repetition every day.

If you have a small mound, you may feel a crunch. Don't be alarmed. Perform the exercise very slowly, without sudden movements.

If after performing this exercise you feel heaviness in your head, then clasp your head with your hands and circular movements massage it.

The most pleasant part of the complex. Smile as wide as possible. Make yourself smile from ear to ear. Relax. Do 2 repetitions and pause for 5-10 seconds. Do these repetitions of 2 smiles 5-7 times.

Second exercise. Purse your lips as if you are trying to kiss someone. Tighten your lips as much as possible and relax. Do the same number of repetitions as with a smile.

Third exercise for the eyes. Close your eyes as tightly as possible and open your eyes. Relax. The number of repetitions and technique are the same as in the exercise with a smile.

Fourth exercise. Raise your eyebrows to the maximum and lower them. Do it 10 times.
Rub the palms of your hands together. Place your hands on your face. Run your hands over your face as if you were washing your face. Do it 5 times.

We complete the complex with breathing.

Take a deep breath. Deep, deep. Hold your breath for 2 seconds and exhale until you relax. Pause for 10 seconds and take a deep breath again.

Take 5 deep breaths.

Congratulations. That's the whole complex.

To find out how emotions affect health, read my previous article.

The musculature of the legs is divided into muscles hip area(internal and external) and lower limbs (thigh, leg and foot muscles). They are responsible for movement in the knee and ankle joints, as well as in the joints of the feet and fingers.

Painful sensations in the muscular system of the lower extremities can be caused by a large number of diseases. They can be divided into the following groups:

1. Pathologies of the spine and nerves:

• radiculitis and sciatica;
• neuralgia and neuritis.

2. Diseases of bones, joints and ligaments:

• gout;
• arthritis and arthrosis;
• bursitis;
• tendinitis;
• fasciitis;
• osteomyelitis;
• flat feet;
• myoenthesitis and paratenonitis;
• leg bone fractures;
• benign and malignant bone tumors.

3. Vascular pathologies of the lower extremities:

• phlebeurysm;
• thrombophlebitis;
• atherosclerosis of arteries;
• endarteritis;
• lymphostasis.

4. Damages directly to the muscles:

• muscle and ligament ruptures;
• myositis;
• physical stress and fatigue;
• convulsions;
• fibromyalgia.

5. Metabolic disorders and fiber pathologies:

• pathologies of water-salt balance;
• cellulite;
• panniculitis;
• obesity.

Lumbar radiculitisRadiculitis

is a disease of the nervous system associated with damage to the bundles of nerve fibers that extend from the spinal cord.

Leading symptom radiculitis – pain along the affected nerves, changes in sensitivity, and sometimes motor disturbances. When lumbosacral radiculitis occurs, the sciatic nerve, which innervates the entire lower limb, is affected. This disease is also called sciatica. With this pathology, pain is observed in the lumbosacral region and buttocks, and also radiates to the muscles of the thigh, leg and foot, intensifying with movement. A characteristic symptom is bending and tucking the leg in bed, which leads to some reduction in pain. Often the pain syndrome is accompanied by a feeling of coldness of the limb, “crawling goosebumps” and numbness of the skin.

Sciatica develops most often with osteochondrosis lumbar region spinal column. In this pathology, the spine itself may not provide discomfort– the only sign of defeat will be pain while walking sciatic nerve, spreading to the leg.

This disease is also characterized by the following symptoms:

• pain in the buttock that spreads from the lower back to the foot;
• increased pain when sneezing, coughing or sitting for long periods of time;
• burning or numbness in the leg;
• weakness, “wooliness”, fatigue and heaviness in the lower extremities.

Neuritis and neuralgiaNeuritis of the peripheral nerves can also provoke the appearance leg pain. With such pathologies, the pain is paroxysmal in nature and spreads along the nerve fibers. The duration of the attack is usually short - from 5-10 seconds to several minutes. In the interictal periods there is practically no pain.
Pain in the leg muscles due to diseases of the bones, joints and ligamentsGoutGout

is a pathology that is associated with impaired purine metabolism. Characterized by an increase in content

uric acid

in the blood, and the accumulation of its salts (urates) in the tissues of the joints.

A typical gout attack begins with joint pain. thumb on the foot. As the disease progresses, the pathological process spreads to an increasing number of joints - polyarthritis occurs. Most often, gout affects the joints of the lower extremities: knees and ankles, joints of the feet and toes.

Most gout attacks begin at night. This attack occurs with a rapid increase in temperature skin around the joint, and their redness. Its pain and swelling sharply increases. Excruciating, burning pain spreads to the leg muscles. Inflammation also affects soft tissues, manifesting itself in the clinical picture of phlebitis or cellulite. In severe cases, the attack causes an increase general temperature bodies. The average duration of a gout attack is several days, and sometimes several weeks. After the symptoms disappear, the joint gradually returns to its normal shape.

Exacerbations of gout occur from two to six times a year, and the factors that provoke the onset of an attack are:

• consumption of alcoholic beverages;
• a large amount of meat or fatty foods in the diet;
• abuse of cocoa, coffee or strong tea;
• bath procedures.

A characteristic symptom of gout is tophi, which are foci of pathological compactions in subcutaneous tissue. Typical localization of tophi is above the affected joints, on ears, on the extensor surfaces of the legs and thighs, on the Achilles tendons or on the forehead.

Arthritis and arthrosis Arthritis Arthritis is a chronic or acute inflammation in the joint and surrounding tissues, including muscles. This pathology is one of the manifestations of systemic connective tissue diseases:

• rheumatism;
• systemic lupus erythematosus;
• psoriasis;
• metabolic disease;
• autoimmune pathologies.

If pain in the joints and muscles of the legs is caused by arthritis, then most often in such patients the inflammation spreads to other joints. Isolated lesions are quite rare. In addition, arthritis of the knee and ankle joints is characterized by symmetrical pain in both legs.

Arthritic pain in the inflamed joint and muscles often has a very pronounced intensity. It can occur not only during movement, but also at rest. In addition, arthritis is characterized by the appearance of severe edema and swelling. The skin over the inflamed area becomes red or purple in color, and its local temperature increases.

In addition to muscle and joint pain, symptoms of arthritis include:

• restriction of movement in the limbs;
• change in joint shapes;
• unnatural crunching in the joint during exercise.

Rheumatoid arthritis Rheumatoid arthritis is a chronic infectious-allergic lesion of the joints, which is characterized by the spread of pain to nearby muscles. The clinical picture of this disease includes the following symptoms:

• constant spontaneous pain in joints and muscles, which intensifies with active movements;
• swelling and heaviness in the legs;
• local increase in skin temperature and swelling around the affected joints;
• deformation of joints and loss of their motor functions;
• the appearance of rheumatic nodules and vasculitis on the skin.

Aching pain in the leg muscles due to arthrosis Osteoarthritis is a degenerative-dystrophic lesion of the joint, which develops as a result of pathologies of cartilage tissue on the articular surfaces. At first, the pain occurs periodically, only after physical activity, and quickly disappears with rest. But as the disease progresses, the intensity of the pain increases, it affects the muscle tissue, does not disappear after rest and can appear at night.

Main signs of osteoarthritis:

• “mechanical” nature of pain;
• morning stiffness;
• restriction of freedom of movement in the limb;
• painful lumps and spots along the edge of the joint space and on the surrounding muscles;
• crunch in the joint.

BursitisInflammation of the articular and periarticular bursae of the knee joints with the accumulation of fluid (exudate) in their cavities is called bursitis. This pathology is manifested by swelling, pain, heat and redness in the knee area. Swelling can spread down the leg muscles, causing pain and heaviness. With bursitis, pain is especially pronounced in the kneeling position and when walking.

The main manifestation of bursitis is a mobile, round swelling the size of a chicken egg in the area of ​​the affected joint, which has a soft consistency. This swelling is painful to the touch and is clearly visible when the leg is straightened at the knee.

In addition, the temperature of the skin in the area of ​​inflammation increases, and they acquire a purple tint. Bursitis of the knee joint disrupts and limits the motor functions of the lower limb. Over a long period of time, bursitis develops into chronic form, most often affecting the muscles of the lower leg. In such cases, inflammation is accompanied by the accumulation of calcium deposits, which over time provokes constant pain and difficulty moving.

Pathological microflora can join the inflammatory process. Purulent bursitis develops, and all symptoms become more intense:

• severe muscle pain in the legs;
• rapid increase in body temperature;
• signs of intoxication of the body;
• weakness;
• headache;
• nausea, etc.

TendinitisTendinitis is quite large group inflammatory diseases tendons. If the process affects not only the tendon itself, but also the surrounding membranes, then they speak of the presence of tenosynovitis. Both of these pathologies are accompanied muscle pain and dysfunction of the musculoskeletal system. When tendons become inflamed, their strength decreases, which is fraught with an increased risk of tears in muscles and ligaments.

The main signs of tendon inflammation are:

• pain in the leg muscles during active movements that require the participation of the affected tendon;
• relative painlessness with similar passive movements;
• pain when palpating along the muscles and inflamed tendons;
• increased temperature and redness of the skin over the area of ​​inflammation;
• crepitus (crunching) when moving.

Nagging pain in the leg muscles with fasciitis Diffuse fasciitis is an inflammatory process affecting the connective tissue membranes of the muscles of the lower extremities. It causes limited mobility in the legs, nagging pain and a decrease in the strength of contractions in the joints.

In addition, this pathology is manifested by modifications of the skin surfaces of the affected thigh and lower leg. The skin becomes rougher, loses elasticity and acquires appearance"orange peel" Often, small pockets of compaction can be felt under such modified skin.

OsteomyelitisOsteomyelitis

called a purulent-necrotic process that develops in the bones, bone marrow and surrounding muscle tissues. Cause of this disease– entry into the body of microorganisms that produce pus. Osteomyelitis often occurs as a complication of various bone pathologies, for example, open fractures.

Acute osteomyelitis occurs mainly in children. It begins with a sharp rise in body temperature to 39-40oC. The patient's condition deteriorates sharply, which is due to extensive intoxication of the body. The following symptoms are also characteristic:

• sharp muscle pain;
• headache;
• chills;
• sometimes loss of consciousness and delirium;
• repeated vomiting;
• jaundice is possible.

In the first two days of the disease, severe pain appears in the thigh or lower leg, the affected lower limb takes on a forced position, and painful contractures develop. Active movements in the leg are impossible, and passive movements are severely limited. Swelling in the muscles increases rapidly and soft tissues. The skin over the lesion becomes red, tense, and often has a pronounced venous pattern and an increase in local temperature.

When the pathology transforms into chronic osteomyelitis, the patient’s well-being improves somewhat, the pain in the leg muscles decreases and becomes aching. Signs of body intoxication disappear, body temperature returns to normal. Fistulas with scanty purulent discharge begin to form in the area of ​​the lesion. Several such fistulas can form a network of canals that open at a considerable distance from the pathological focus. Subsequently, persistent immobility of the joints, shortening of the affected limb and curvature of the bones develop.

Pain in the leg muscles with flat feet

One of the reasons constant pain in the muscles of the lower extremities can serve

flat feet

With this pathology, the arch of the foot flattens - it becomes flatter, which causes a violation of its shock-absorbing functions. Inertial loads when running or walking can reach up to 200% of a person’s body weight. The arch of the foot is designed to “extinguish” them, and if this does not happen, then they fall on the joints and muscles of the lower limb.

Flat feet are manifested by a feeling of “leaden” heaviness, pain in the leg muscles and rapid fatigue when walking. Also, with this pathology, the knee joints suffer greatly, since they bear most of the load. In addition, the load on the spine increases, since the body needs to somehow compensate for shocks and jolts during movement.

The main symptoms of flat feet are:

• wear and tear of shoes on the inside;
• very rapid fatigue and the appearance of pain in the leg muscles when walking and staying in an upright position for a long time;
• heaviness in the legs, their cramps and swelling at the end of the day;
• swelling of the ankles;
• increase in foot size in width.

Nagging pain in the leg muscles with myoenthesitis and paratenonitis. These names combine a group of combined inflammatory lesions of the muscles and ligaments of the lower extremities. These pathologies are a consequence of chronic overstrain of the leg muscles under high and intense loads, and are accompanied by microtrauma to muscles and ligaments. Additional risk factors include general fatigue, chronic diseases, hypothermia, etc.

Myoenthesitis– this is inflammation at the junction of muscle and tendon, paratenonitis– damage to the tissue around the tendon, insertcite– an inflammatory process at the site of attachment of the ligament to the bone. All these pathologies are often combined with each other, and are manifested by pain in the leg muscles and swelling in the corresponding area. With the chronic course of these diseases and continued stress, muscle tears may occur, and sometimes their complete separation from their attachment points.

InjuriesFractures

leg bones are almost always accompanied by acute damage to muscle tissue bone fragments. Depending on the severity of the fracture (open or closed, with or without displacement), pain in the leg muscles will have varying intensity. Signs of a fracture of the lower extremities are divided into two groups:

1. Likely:

• pain that intensifies with any movement;
• swelling and swelling in the injured area;
• restriction of movements in the leg;
• the occurrence of subcutaneous hemorrhages.

Reliable:

• unnatural position of the limb;
• pathological mobility of the leg in places where there are no joints;
• crunching of rubbing bone fragments;
• visually detectable fragments in open fractures (in these cases bleeding and traumatic shock are associated).

In addition, leg injuries are almost always associated with blows or other intense physical impacts. Therefore, pain in the leg muscles, even without bone fractures, can be caused by bruising or crushing of soft tissue.
Bone tumors

The first manifestations by which one can suspect the presence of a malignant pathological process in the body are causeless weakness, a spontaneous increase in body temperature, rapid fatigue,

loss of appetite

and weight. They are combined into the so-called “small signs” syndrome. When tumors are localized in the bones and joints of the lower extremities, one of the common symptoms is muscle pain.

At first, the pain syndrome is not very pronounced, and sometimes disappears on its own. As the pathology progresses, the pain becomes persistent, constant, and intensifies over time. Although the tumor is located in the bone or periosteum, its increase in size compresses the surrounding muscles, nerves and blood vessels, causing aching pain. Their characteristic feature is the almost complete lack of effect when taking painkillers. The pain often changes in intensity, but the trend remains - the faster the tumor grows, the stronger it is.

Sometimes the first sign of a tumor in a joint or bone may be fractures that are in no way related to trauma or other damage. They occur spontaneously, with sudden movements, heavy lifting, and sometimes at rest. Such fractures are caused by instability of bone structures, as the bone loses its natural strength as the tumor grows.

Pain in the leg muscles with atherosclerosis of the arteries

One of the causes of leg pain may be

atherosclerosis

arteries of the lower extremities. This pathology develops with the deposition cholesterol plaques on the inner wall of the artery.

This disease is characterized by thickening of the vascular wall, manifested by a sensation of squeezing pain, often in the calf muscles. The pain intensifies when walking. Besides, characteristic feature atherosclerosis of the lower extremities is a feeling of cold feet, the appearance of which does not depend on the time of year.

EndarteritisEndarteritis

is an inflammatory pathology arterial vessels, which most often affects the lower extremities. A characteristic symptom of this disease is the so-called “intermittent claudication.” Approximately the first hundred steps when walking are relatively easy, and then numbness, pain and heaviness rapidly increase in one or both legs. These symptoms disappear after a short rest, but appear again after a few decades. next steps. In addition, endarteritis, as well as atherosclerosis of the arteries of the lower extremities, is characterized by the appearance of a feeling of cold in the legs. Also, with this pathology, patients often complain of frequent occurrence cramps in the muscles of the legs.

Aching pain in the leg muscles due to varicose veins

The cause of

varicose veins

is the expansion of the saphenous veins in the lower extremities, which is why this disease got its name. The initial stage of the pathology is manifested by a few and rather nonspecific symptoms. Patients complain about:

• unexpressed soreness, feeling of heaviness and fatigue legs;
• a feeling of fullness and the appearance of cramps in the calf muscles at night;
• numbness, “humming” and swelling of the legs at the end of the day;
• burning sensation and “running goosebumps” in the feet and legs;
• intermittent swelling along the veins in the lower extremities;
• the formation of stars and spider veins on the skin of the legs.

All of these symptoms are characterized by pronounced individual variability in each patient, and are called restless legs syndrome in medicine.

Varicose veins develop rather slowly - over the course of years, and sometimes decades. Its progress is facilitated by:

• long-term static loads on the lower limbs when in an upright position;
• sedentary lifestyle;
• excess body weight;
• prolonged sitting (for example, during frequent long trips or flights);
• usage hormonal contraceptives or hormone replacement therapy;
• pregnancy.

These reasons lead to a slowdown in blood flow in the veins of the lower extremities. The volume of blood that is retained in the veins increases, which leads to pressing, bursting pain in the leg muscles.

It must be remembered that the most well-known symptoms varicose veins veins in the form of protrusion of venous nodes and spider veins are not the first signs of the disease. The onset of pathology in most cases is not visible skin changes. The first symptoms are most often pain, heaviness, tension, fatigue and swelling in the leg muscles. If such complaints arise, it is best to immediately contact a phlebologist.

Expanded clinical picture varicose veins of the lower extremities includes:

• swollen, nodular, protruding above the surface of the skin and dilated veins visible through it;
• intense pain in the leg muscles;
• inflammation of the skin over the vein area;
• thrombophlebitis;
• the appearance of poorly healing ulcers and bleeding.

Muscle pain of a pulsating nature, which often turns into a strong burning sensation under the skin. Is the pain syndrome constant in thrombophlebitis? and is often combined with heaviness and swelling in the calf muscles.

2. In the superficial veins of the legs, with the development of thrombophlebitis, painful compactions with redness of the skin along the course are determined venous vessels.

3. Thrombophlebitis of the deep veins of the lower extremities is manifested by their pronounced swelling, which is caused by severe disturbances of venous outflow.

Often thrombophlebitis becomes chronic with periodic exacerbations. The most serious complication of this disease is the risk of a blood clot breaking off from the inner walls of a venous vessel. This clot of coagulated blood can travel through the body's bloodstream and cause blockage of vital vessels. Most common cause thromboembolism of the pulmonary arteries, the development of myocardial infarction or acute vascular pathology of the brain is precisely the detached blood clot in thrombophlebitis of the lower extremities.

Lymphedema, or lymphostasis, is a congenital or acquired disease associated with impaired outflow of fluid from peripheral lymphatic vessels and capillaries of the lower extremities. Clinical signs of this pathology are:

• feeling of heaviness and pain in the leg muscles;
• swelling of the legs;
• disorders of skin nutrition, and the formation of trophic ulcerations on it;
• development of erysipelas on the lower extremities;
• frequent occurrence of infections.

Inflammation of muscle tissue

Main clinical symptom

(inflammation of muscle tissue) are local pain sensations. Their intensity increases with compression of the muscle, as well as with loads on it during movements. This provokes the emergence of protective tension in the affected muscle, which, in turn, further increases the pain and leads to limited mobility of the limb. A kind of vicious circle is formed.

Myositis can develop as a complication various diseases, for example, influenza. Another common cause of myositis is injury or excessive muscle tension due to unusual physical activity.

Pain with myositis is extremely pronounced. It can intensify not only with movement of the limb, but even at night, at rest, or with changes in weather. Often, dense cords or nodules can be felt in the muscles.

In addition, redness of the skin is observed over the area of ​​inflammation. As the disease progresses, it begins to increase muscle weakness, which as a result can lead to the development of complete or partial atrophy skeletal muscles lower extremities.

At open injuries and if infection gets into the wound, purulent myositis can develop. It manifests itself:

• increased body temperature;
• gradual increase in muscle pain;
• chills;
• swelling, tension and hardening of the muscle.

The cause of such pain is prolonged or repeated stress on the muscles of the lower extremities. The location of the pain will depend on which muscle group suffers the most.

If, due to the nature of his activities or other circumstances, a person is forced for a long time carried out in a standing position, blood stagnation occurs in the lower extremities. The muscle tissue of the legs begins to experience oxygen starvation, waste, toxins and breakdown products, in particular lactic acid, cease to be removed from them. The result of this is pain in the leg muscles. It is aching, dull or stabbing in nature, accompanied by a feeling of heaviness in the legs, and sometimes cramps.

Or a spasm is an involuntary contraction of one muscle, or a whole group of them at once. The cause of this condition may be various metabolic disorders in the body, circulatory failure in the lower limb or strong muscle

overwork

The leading symptom of a cramp is acute, almost unbearable pain in the calf muscle. It almost always appears suddenly. Such symptoms may be episodic, and in this case they are not a sign of pathology. But frequent spontaneous

leg cramps

(especially at night) is a reason for

consultation with a specialist

muscles of the lower limb can occur when jogging, fast walking, or engaging in any active activity

And sometimes even when wearing poorly fitting shoes. The first sensations of pain usually occur immediately or within 24 hours after unusually high muscle loads. The muscles look swollen, tense and heavy. Patients complain of pain, sometimes quite pronounced, that occurs when feeling the muscles. In some cases, it is accompanied by swelling of muscle tissue, which is manifested by a significant increase in the size of the affected area. Pain and tenderness persist for several days and sometimes weeks. Pain increases with movement, especially when bending the knee and ankle joint.

Flexion and extension in the joints of the lower limb are associated, respectively, with stretching and contraction of its muscles. If such joint movements are performed suddenly, too sharply, and with excessive force, the result may be muscle tissue rupture. Typically, such damage is localized in a small area of ​​the muscle, in the area of ​​​​its connection with the tendon. But in some situations, quite large tears can occur, sometimes even accompanied by complete separation of the muscle from the tendon. As a rule, such injuries occur when the limb is sharply bent in the direction opposite to the acting force. An example would be the moment of a sharp start or, conversely, a sudden stop while running.

Muscle rupture is always accompanied by sudden severe pain in the lower limb. Patients describe this sensation as a direct blow to the leg. The pain syndrome may subside for a while, but then it always returns, the pain becomes constant and intensifies as the hematoma grows and muscle spasm develops.

When palpating the injured limb, local pain is noted. Sometimes you can feel the swelling caused by extensive hemorrhage by touch. If a complete rupture occurs (that is, a muscle is torn off in the area of ​​its attachment to the tendon), it is even possible to feel the gap that appears between the ligament and the muscle. Such injuries are always accompanied by severe swelling in the area of ​​the damaged muscle, and sharp decline range of movements.

Soft tissue compartment syndrome is a very serious disorder that occurs due to severe and/or prolonged pressure on muscle tissue. After a short painless stage, massive internal hemorrhage occurs in the damaged muscle. The resulting hematoma compresses nerve fibers and blood vessels, aggravating the degree of damage. The affected area becomes swollen, hot to the touch, and severe pain appears in it.

The most serious complication that occurs when this state– development of irreversible damage to muscle tissue and nerve fibers. In this case, there is destruction of the muscles and their complete or partial functional failure, which leads to the inability to move normally.

Sometimes patients who receive therapy

anticoagulants

They may notice sudden hemorrhages in the muscles of the lower extremities. This pathology is characterized by aching pain and an increase in the size of the affected area. Similar

hematomas

unrelated to previous injuries, or as a result of very minor injuries.

Fibromyalgia is a rheumatoid disease that mainly affects older women and can be transmitted by female line children. With this pathology, disorders develop in the soft tissues surrounding the joints. In the lower extremities, the area most susceptible to fibromyalgia is the thighs, closer to knee joints. The muscles of the neck, occipital area, shoulders, chest area and lower back are also affected. Painful sensations arise or intensify with physical or mental overload, sleep disturbances, injuries, exposure to dampness or cold.

Disturbances of water-salt balance

Pain in the muscles of the lower extremities can be caused by a decrease in the amount of certain salts in the blood. A similar condition occurs when

dehydration

organism, which is caused by prolonged

diarrhea

Abundant

or taking diuretics.

The main symptoms of water-salt imbalance are a persistent feeling of thirst and the occurrence of widespread edema. It is also possible to reduce blood pressure blood pressure, the appearance of palpitations and heart rhythm disturbances.

– spicy purulent inflammation spilled character (

phlegmon

) subcutaneous fat tissue. The cause of this pathology is the penetration of pathogenic microorganisms into fatty tissue through damaged skin. Inflammatory process at the same time, it necessarily affects muscle tissue. In addition to muscle pain, cellulite appears sharp increases body temperature, development of general weakness and other symptoms of intoxication of the body.

Panniculitis is a recurring inflammation of the subcutaneous tissue, which has a nodular nature. With this disease, round painful nodes form in the fatty tissue, which quickly increase in size to 3-5 cm, squeezing the muscles and causing the occurrence of pain syndrome in them. The skin over such nodes is red and swollen. These rashes are always quite abundant and can merge together when placed closely together.

Panniculitis nodes can last from 1-2 weeks to months, and sometimes years. After their disappearance, small depressions remain, as well as atrophied and darkened skin. Sometimes such nodes disintegrate, followed by their opening and the release of an oily liquid. Subsequently, a slowly healing ulceration forms at the site of the opened node.

In addition to muscle pain and the appearance of nodes, panniculitis is manifested by the following symptoms:

• weakness;
• malaise;
• loss of appetite;
• fever;
• nausea and vomiting.

Treatment To prevent the appearance of pain in the leg muscles in time, you need to follow some rules:

• For vascular pathologies, it is necessary to limit the content of fatty, cholesterol-rich foods in your diet.
• It will be useful to reset excess weight, and also regularly perform special complex exercises aimed at preventing the development of varicose veins.
• Try to avoid being in a static, sitting or standing position for long periods of time. If your type of activity requires it, then you need to regularly take breaks, warm-ups, and change body position.
• If you have diseases of the spine or joints, you need to pay attention to timely treatment these pathologies, and following the doctor’s recommendations.
• Periodic exercises aimed at strengthening the abdominal muscles will lead to the release of muscle tension in the lower back, which will reduce the likelihood of radiating pain from the lower back.

Photo source: pxhere.com

If your life is very active and you are constantly on the move, then you are probably familiar with the problem that we will talk about in this article. “Lead” heaviness in the legs, which is often accompanied by slight swelling, is a common problem for modern women. In addition to the fact that they move a lot, they often also wear not very comfortable high-heeled shoes, giving their feet additional stress.

If you are familiar with this feeling of heaviness, and you experience it regularly when you come home in the evenings and take off your shoes, then here are some tips on how to make life easier for your feet.

Habits

The first thing you can do to help your feet is to change some habits that make life difficult for them.

For example:

• Pay attention to the usual the position you are sitting in. If your legs lie one on top of the other, the vessels are pinched and impede blood circulation. This causes your legs to swell and become “heavier.” Give up this habit, otherwise over time it can lead to varicose veins.
• Avoid tight tights and stockings, as well as from underwear with tight elastic bands. They also impair blood circulation in the lower extremities.
• Consider comfortable shoes. Try not to walk in high heels for more than 4 hours a day. If possible, change into comfortable shoes when you come to work.
• If you need to stand still or walk for long periods of time, try to climb stairs more often. This will improve blood circulation in your legs and help you get some exercise. In addition, it will help relieve some of the tension from your legs. special compression garments.

Photo source: pxhere.com

Rest

In order for the heaviness in your legs to go away, you need to organize proper rest for them.

Namely:

• Sleep with your feet on a slight elevation And. A few centimeters are enough - place a towel or blanket folded several times under the sheet.
• When you come home lie on your back and raise your legs up by placing them on the wall. Lie like this for 5-10 minutes - this will help restore blood circulation and relieve swelling.
• Buy massage roller with small sharp teeth. Before going to bed, rub it over your legs to help your muscles relax.

Photo source: pxhere.com

Care

In addition to proper habits and rest, your feet also need careful care. Every day before going to bed, take special foot baths with the addition of sea ​​salt or essential oils. You can make baths from a decoction of herbs: chamomile, mint, sage.

Also buy foot cream and give your feet a little massage with it before you go to sleep.

Photo source: pxhere.com

These were effective ways make life easier for your feet. Perform these procedures regularly, and you will forget about the “leaden” heaviness in your legs. In addition, by following these recommendations, you will avoid varicose veins in the future.

To understand how to relieve tension in the leg muscles, you need to understand the causes of the phenomenon.

Heaviness in the legs and development accompanying symptoms Venous insufficiency is promoted by prolonged stay in an upright position. It is especially negative if a person stands in a static mode for a long time. This position day after day contributes to stagnation of blood in the veins. Due to stagnation, the veins expand, which is manifested by swelling of the legs and ankles, a feeling of numbness, “crawling”, and tired legs. What are the causes of heavy legs?

The main reason is heredity. Your feet may be predisposed to developing venous stagnation and, as a result, to varicose veins. Other possible causes of heavy legs are weight gain. As a result, the load on the legs increases. The feeling of tension in the lower extremities is affected by factors such as pregnancy, hormonal changes, age, etc.

How to relieve leg muscle tension - general recommendations

If your work takes place on your feet, try to unload your legs with each convenient opportunity. During your lunch break, you can lie down for 15 minutes with your legs raised 10-15 cm (you can put a bolster or folded blanket under them). This is the only way to quickly relieve tension in the leg muscles and slow down the development of varicose veins. When working, wear loose, comfortable shoes with flexible soles, flat or low heels. On the recommendation of a phlebologist, you should also wear special compression stockings, tights or stockings.

Self-massage helps relieve leg muscle tension. Especially if you do it with Arthro-plus cream. The drug has a vascular strengthening effect, eliminates tension in the leg muscles, prevents the formation of blood clots, increases the tone of the venous vessels, restores a feeling of lightness in the legs, helps prevent the formation of trophic ulcers, giving the skin healthy looking. Rub the cream into the ankles, legs, and thighs. Massage movements are performed in the direction from bottom to top. If you suffer from uncomplicated forms of varicose veins, light massage legs will be especially useful to you.

To relieve tension in the leg muscles, you should also observe some restrictions. First, you need to carefully avoid prolonged exposure to heat, as this leads to dilation of the veins and aggravates the situation. Therefore, walks in the heat, long hot baths and saunas are not advisable for you.

The state of hydration of the human body also has a negative impact on the condition of the muscles in the lower extremities. An imbalance in the body of such trace elements as sodium, potassium and calcium can cause frequent muscle strain, night cramps.

Sports activities such as walking, cycling, swimming will have a positive effect on your veins. Aerobics is not contraindicated, only the complex must be selected from exercises in a lying position.

At night, it is advisable to sleep with your legs slightly elevated - 5-10 cm above your torso. Place a bolster or folded blanket under your feet. To more effectively relieve tension in the leg muscles, you can apply Arthro-plus cream at night. Natural plant components of the cream have an antiseptic, warming, anti-inflammatory effect. In combination, they enhance each other’s effects, help improve cell regeneration, increase the body’s protective functions, relieve muscle tension, help reduce swelling and improve general condition.

Help with back pain - blocks and muscle spasms

The main cause of many diseases is associated with spasms of the deep short lateral and medial intertransverse lumbar and interspinous muscles! Moreover, these muscles can remain in a state of spasm for years, causing muscle pain. Thus, the muscle does not develop as a result of dystrophy and protrusion and not as a result of bone growths of neighboring ones.

The primary pathological process is excessive tension of these muscles (awkward rotation of the body, excessive flexion, hypothermia of the back, transferred infection, prolonged static muscle tension , arising - when a person sits incorrectly at a computer, when carrying a bag on one shoulder, etc.), exceeding their operating stress, which leads to long-term, reflexively fixed tension, a reflexive spasm of these muscles.

For all patients with osteochondrosis, massage, self-massage, exercises in water, swimming, especially breaststroke and backstroke, are useful. Exercises to strengthen the back and abdominal muscles, which are included in the exercise complexes, are useful. When muscles are tense, compression of the nerve roots increases and blood supply deteriorates.

Therefore, it is so important to include relaxation exercises in your classes, which must be alternated with special exercises. First of all, you need to learn what bears the main load:

• slow, rhythmic movements that stretch the tonic muscle (repeat 6-15 times, 20 seconds break);
• under the influence of gravity, create a position for the tonic muscle that stretches it, the stretching phase lasts 20 seconds, 20 seconds break, repeat 15-20 times;
• tensing the tonic muscle against resistance for 10 seconds, then relaxing and stretching for 8 seconds, repeat 3-6 times;
• tensing the tonic muscle group against resistance on the opposite side for 10 seconds, relaxing for 8 seconds, stretching the muscle group, repeat 3-6 times.

2) Get down on all fours, resting your knees and palms on the floor. Press your chin to your chest. Now bend your back upward, rounding it.

3) The same, but in a standing position: put your hands on your belt, turn your elbows forward. Tuck your chin to your chest and round your back, arching it back.

4) Lie on your stomach, place your hands under your hips, straighten and bring your legs together. Lift your feet off the ground, trying to raise them as high as possible. Hold them in the maximum position until the count of two and slowly lower them.

5) Continue to lie on your stomach, but clasp your hands behind your back. Raise your head and lift your shoulders off the floor, extending your palms towards your feet. Hold the maximum position until the count of two and slowly lower.

6) Roll over onto your back. Using your hands, pull your knees towards your chest. Bend your head towards your knees. Stay in this position for a few seconds, then relax.

Complex for the lower back

1) Half push-ups. Lie on your stomach. Without lifting your pelvis from the floor, do push-ups on your hands, arching your back.

2) Roll over onto your back. Press your feet firmly into the floor and bend your knees. Cross your arms and place your palms on your shoulders. Raise your head and shoulders as high as possible, while pressing your lower back and feet toward the floor. Stay in this position until the count of two.

3) Land navigation. Lie on your stomach and raise your left arm and right leg as if you were swimming crawl. Hold until the count of two, then switch arms and legs as if you were swimming.

4) Visit the pool, but make sure the water is warm. For chronic lower back pain, swimming helps without equal.

All of the above exercises should be performed with a positive emotional attitude, at an average pace, with even breathing. The most important thing: after the tension phase, there must be a phase of complete relaxation, otherwise the exercises will lose their meaning.

When performing any of the above exercises, be careful. If they hurt, stop doing them. But if you feel improvement a day or two after the exercises, then they are safe for you.

Physical education is physical education, but there are others important nuances, which are useful to remember.

Choose a chair that provides good lumbar support. If this option is adjustable, start with the lowest position and move up until you find the most comfortable one.

Try to keep your head straight, without lowering or lifting your chin. If you have to look at the monitor for a long time, place it at eye level.

When it's cold and damp outside, don't forget to wrap your neck with a scarf.

When working sedentarily, even if your work is in Krasnodar, where there is a wonderful climate and excellent working conditions, take short breaks regularly (about once an hour) to warm up. You can just walk along the corridor, climb the stairs two or three floors. But it would be better to stretch and bend.

There is such a very useful invention: fitball. Exercises performed on large (55-65 cm) rubber balls are not only fun, but also extremely beneficial for the back and neck.

Sign up for physical therapy. Modern medicine has reached incredible heights, and the doctor will prescribe precisely and purposefully selected exercises for you. The main thing here is to have less independence.

Try to eat healthy food and indulge less negative emotions. Stress is one of the main causes of muscle strain.

It is useful to hang from a bar if possible. Make it at home, for example, in some doorway. Every time you pass by, hang for a few seconds, swinging moderately in different directions. At the same time, the back muscles relax significantly and strive to return to their normal position.

Visit chiropractor so that he can put it in place. But remember: having a license medical center in itself does not give his employees the right to dig into your back. Each specific therapist must have a personal certificate and permission to carry out medical procedures.

Many neck and back problems begin with an improperly designed sleeping position. It is important to have a firm mattress that does not sag deeply in the middle. The pillow should also not be overly soft; sometimes it is worth abandoning it completely. It is best to purchase a special orthopedic mattress and pillow. Their shape is specially selected to help relax the back muscles and. On these, you fall asleep sweetly as soon as you lie down, and wake up completely rested.

Back exercises

We offer you a set of very easy exercises that can be performed while lying on your back. Its main advantage is that each exercise allows you to stretch the muscles of those parts of the body that are difficult to relax in normal position. The complex can be used for light stretching and relaxation.

Back exercises #1

Bend your knees, touch the soles of your feet and relax. This pleasant position stretches the groin muscles. Hold for 30 seconds. Let gravity stretch this area of ​​your body naturally. For greater comfort, you can place a small pillow under your head.

Back exercise option No. 1

Without changing your position, gently swing your legs from side to side 10-12 times. In this case, the legs should act as one part of the body (indicated by a dotted line). Movements are performed easily and smoothly, with an amplitude of no more than 2-3 cm in each direction. The movement should start from the hips.
The exercise develops flexibility in the groin and hips.

Back exercises No. 2

Pressing your right leg with your left, try to pull your right leg towards your body. This way you contract the thigh muscles (Fig. 1). Hold the tension for 5 seconds, then relax and repeat the previous one (Fig. 2). This way of doing the exercise is especially useful for people with stiff muscles.

Back exercises No. 4

To relieve tension in the area

Lying down allows you to stretch your upper body and neck. Interlace your fingers behind your head at approximately ear level. Begin to slowly pull your head up until you feel a slight stretch in the area. Hold for 3-5 seconds, then slowly return to the starting position. Do the exercise 3-4 times to gradually ease the tension in the upper part and. Relax your lower jaw (there should be a small gap between your molars) and breathe rhythmically.

Back exercises No. 5

Lying down with your knees bent, clasp your fingers behind your head (not on your neck). Before stretching your back, gently lift your head up and forward from the floor. Then begin to press your head down toward the floor, but use your arms to counteract this movement. Hold this static contraction for 3-4 seconds. Relax for 1-2 seconds, then begin to smoothly pull your head forward with your arms (as in the previous exercise) so that your chin moves towards your navel until you feel light and pleasant. Hold the position for 3-5 seconds. Repeat 2-3 times.

Smoothly pull your head and chin towards the left. Hold the position for 3-5 seconds. Relax and lower your head to the floor, then pull it to the right. Repeat 2-3 times.

Keeping your head in a relaxed position on the floor, turn your chin toward your shoulder. Rotate your chin just enough to feel a slight stretch at the side. Hold the position for 3-5 seconds, then perform in the other direction. Repeat 2-3 times. The lower jaw should be relaxed and breathing should be even.

Back exercises #6

Reduction of the shoulder blades

Interlace your fingers behind your head and squeeze your shoulder blades together to create tension in your upper back (your chest should move up as you perform the movement). Hold the position for 4-5 seconds, then relax and smoothly pull your head forward. This way you will also reduce the tension in the area. Try tensing your neck and shoulders, then relaxing and moving towards your backside. This will help you relax your muscles and turn your head without straining. Repeat 3-4 times.

Back exercises No. 7

Straightening the lower back

To relieve tension in your lower back, tighten your buttock muscles and at the same time tighten your abdominal muscles to straighten your lower back. Hold the tension for 5-8 seconds, then relax. Repeat 2-3 times. Concentrate on keeping the muscles contracted. This pelvic girdle rocking exercise strengthens the muscles of the buttocks and abdomen and helps maintain a correct sitting and standing position.

Back exercises No. 8

Reduction of the shoulder blades and tension of the gluteal muscles.

At the same time, bring your shoulder blades together, straighten your lower back and tense. Hold the tension for 5 seconds, then relax and pull your head up to stretch your back and upper back. Repeat 3-4 times and appreciate the pleasure.

Now extend one arm behind your head (palm up) and the other along your body (palm down). Stretch in both directions at the same time to stretch your shoulders and back. Hold for 6-8 seconds. Perform the exercise on both sides at least twice. The lower back should be straight and relaxed. Keep your lower jaw relaxed too.

Back exercises No. 9

Pulling exercises

Stretch your arms behind your head and straighten your legs. Now stretch your arms and legs in both directions as far as is comfortable for you. Hold for 5 seconds, then relax.

Now stretch diagonally. Pulling right hand, simultaneously pull the toe of your left foot. as much as you are comfortable with. Hold the position for 5 seconds, then relax. Stretch your left arm and right leg in the same way. Hold each for at least 5 seconds, then relax.

Now stretch again with both arms and legs at once. Hold
5 seconds, then relax. This is a good exercise for the muscles of the chest, abdomen, shoulders, arms, and feet.

You can also supplement with abdominal retraction. This will help you feel slimmer and at the same time be a good workout for your internal organs.
Performing stretching exercises three times reduces muscle tension, promoting relaxation throughout the body. These stretches help to quickly reduce overall body tension. It is useful to practice them before bed.

Back exercises #10

With both hands, grab your right leg under and pull it towards your chest. When performing this exercise, relax your neck and place your head on the floor or on a small pillow. Hold lightly for 10>30 seconds. Repeat the same movement with your left leg. The lower back should be straight at all times. If you don't feel tension in your muscles, don't be discouraged. The main thing is that you enjoy it. This is a very good exercise for the legs, feet and back.

Back exercise option No. 10

Pull toward your chest, then pull your entire leg in the opposite direction to stretch your outer right thigh. Hold lightly for 10-20 seconds. Repeat the same movement with the other leg.

Another option for back exercise No. 10

While lying down, gently pull the right one towards the outside of the right one. Your hands should clasp the back of your leg a little higher