Medical expert of the article
New publications
Prevention of leg injuries with exercises
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
[Combined workouts
During training, you can use exercises from completely different sports in favor of the body. If you start to practice triathlon, then in this sport you combine swimming, running and cycling. Classes in different sports, in particular, triathlon, will activate all muscle groups, and your physical activities will be fascinating, interesting.
Intensity, volume of exercises
To all people who have a little sports, you need to know the "golden" rule: adjust the intensity and volume of exercises so as not to injure yourself and not to deplete.
Do not work at the limit of your abilities, you only damage your health. Think about diets, count your pulse. Weight should be more or less resistant. The possibility of overtraining is always present, but sport is a work for the patient.
Prevention of muscle and tendon injuries
It is necessary to lie down on the floor, stretch your legs forward and count up to six. Very smoothly you should bend the leg, the main thing is that your heel does not come off the floor. Without using your hands, get your knee up to your own chest, stretch as far as you can do it. Then you need to fully straighten the leg, so that the shin and thigh line is flat.
Further lower the leg smoothly, stop at the level when the height will be the same as your shin in length. Then make a movement, thanks to which your heel will gradually become on the floor. Again, make a straight leg and hold it in front of you. For five to six minutes, repeat the exercise on each leg. Thanks to such trainings, you will provide yourself with a qualitative rush of blood to the legs and develop a heart muscle.
Prevention of injuries to the hind muscles
Lie down on the floor and put your foot on your leg, so that the knee of one leg is on the popliteal fossa of the second leg. Without arms, bend the lower leg in such a way that the knee of the upper leg reaches directly to the chest. After twenty seconds you need to lower your leg and raise it again.
Muscles and tendons of the posterior region of the lower leg, stretching
Go to the wall and face her, set your feet to the width of your shoulders. Place your hands on the wall, the height should be the level of the head, if possible put it higher. Take a step back, only taking into account the moment that your feet should be perpendicular to the plane of the wall.
Your whole body should be like a straight line. Then lean against the wall, along with forearms and palms (the heels are motionless, do not detach from the floor), standing in this position for 20 seconds - slowly level off. At will, you can repeat the same thing, but only bending your knees. Stretch the muscles of the thigh
It is necessary to put a foot on any convenient chair and completely level the knee. With the help of muscles alone, you need to turn the foot directly to the body and so hold on. With a flat back and forward hands, make a slope (smooth), slightly lifting your fingers. The back should be free and relaxed. Stretching lasts exactly 30 seconds. Do not exercise too hard before training.