How to strengthen ligaments and tendons?

How to strengthen ligaments and tendons

Stretchings and bruises are a problem not only for dancers and sportsmen.

You can tug your leg along the way from the store or stretch the bundles, inadvertently turning around during sleep.

To avoid this, it is worth paying attention to tendons and ligaments, which play a key role in providing an active lifestyle.

Why it is important to strengthen the tendons and ligaments

Active sports and heavy physical labor lead to the wear of connective tissue - ligaments and tendons. Untimely their treatment can provoke complications and even lead to loss of limb mobility.

Preventing the problem is much easier than treating it, so it is worthwhile to work on the prevention of sprains and bruises.

Strengthening ligaments and tendons is a complex process that includes physical activity, special nutrition and the use of drugs.

Strengthening ligaments, you can avoid their rupture, even with a serious injury

Exercises to strengthen the tendons and ligaments

The technique of strengthening the tendons and ligaments with the help of physical exercises is a static moderate load on the parts of the body, which especially often suffer from injuries and bruises.

Strength training is aimed at creating a smooth transition from the tendon to the muscle and increasing the strength of the connection in the tissues.

Squats with weights and without

Put your feet on the width of your shoulders, and spread your socks aside. Slowly crouch until your thighs fall below the knees. Hold in this position for a few seconds and gently stand up.

After a while, you can complicate the exercise. Use weighting in the form of a bar, gradually increasing its weight. Do squats slowly and carefully.

Squats - this is the best training for the legs and thighs.

Exercises for calves

Put your feet straight and rise to your toes, strain the calves and return to the starting position. Repeat the same exercise with the socks, dilated outward and directed inwards.

To complicate the task, you can take weighting or try to stand on one foot.

Physical exercises - a great way to strengthen all the ligaments and tendons of the body

You can climb on socks at any leisure. This can be done in the subway, in the queue or during the hassle of the house.

Develop a habit when walking or running to focus on the sock and slightly raise the heel.

Exercises for the shoulders and triceps

Also read:What to do if you stretch the ligament

Take the barbell on your shoulders, accept the position for squats. Slightly sit down, stand upright and lift the bar up above your head. During the exercise, watch for the distribution of weight on the body and behind the position of the back and legs.

Lie down on a bench and pick up a barbell or dumbbells. Bend your arms in the elbows, press them against the body. Then bring the weighting to the forehead and take it behind your back. The barbell or dumbbells should be placed perpendicular to the back.

Static exercises

Take the barbell on your shoulders and try to balance yourself, standing on your toes. This exercise affects the ligaments and tendons of the shins, calves and feet. During balancing, all muscle groups, including the smallest ones, come into operation. Exercise time is one minute.

Exercise with chains

This technique was developed by the strongman of the 20th century by Zass. It is based on the use of a chain for training.

1. Take the chain and bend one arm at the elbow, and leave the other one straight. Try to break the chain, alternating the position of the hands.
2. Lift the chain over your head and stretch it to the sides.
3. Stretch the chain behind your back, bending them at the elbows.
4. Wrap the chest with a chain and try to break it without using your hands.
5. Secure the chain securely in the floor or wall and try to wrest it with your hands.
6. Put the chain around your neck, and keep the ends with your hands. Try to get up.

Exercises with chains will help to get strong and healthy ligaments

Exercise Tips

• Perform complex should be in a day, for each exercise - 2-3 sets of 15-20 repetitions.
• Training with weighting should take place under the supervision of the trainer, who individually selects the necessary weight.
• To protect the knees and tendons, use special bandages.
• Constantly change the order of exercises. For example, in one day, use the "back-foot-arm" scheme, the next - "triceps-legs" legs. This will make the fabrics flexible and ready for unpredictable loads.
• If you have injuries and old injuries, engage with an expander. It helps to control the load and weight distribution throughout the body.
• Use half the technique: do all the exercises not completely. This will increase the number of repetitions and increase the endurance of tendons.

Nutrition for strengthening of tendons and ligaments

First of all, people who suffer from excess weight should reconsider their eating habits.

Each extra kilogram is an additional burden on connective tissues, which leads to their exhaustion and impaired blood circulation.

This, in turn, provokes a slowdown in metabolic processes in tissues and worsens their elasticity and strength.

Chondroprotectors - preparations for strengthening ligaments, cartilage and tendons

It is necessary to limit the consumption of such products:

• preservatives;
• food colorings;
• sweet fizzy drinks;
• crackers, crisps;
• chewing gum and caramel.

To strengthen the tendons, it is important to use enough vitamins C, E and D, as well as collagen, which is contained in marmalade, jelly and cold.

Enter the following products in the menu:

• eggs, beef and liver (sources of vitamin D, lecithin and useful amino acids);
• Fatty fish (increases the strength of the tendons);
• dairy products and halva (sources of calcium);
• Almonds and dried apricots (sources of potassium and vitamin E);
• citrus.

Filling dishes will support the health of ligaments and tendons

Replace the habitual coffee with green tea. It strengthens the connective tissue and makes it stable before the load.

Special Tools

When choosing drugs, pay attention to such elements:

• Chondroitin - takes part in the structure of cartilage and connective tissues. Helps to recover from injury and initiates metabolic processes;
• glycazamine - indispensable in rehabilitation after trauma, as it replenishes injured elements in tissues;
• silicon - makes the fabric strong and solid;
• gelatin - helps to protect cartilage, joints, tendons and ligaments during intensive training;
• methylsulfonylmethane - prevents the degradation of connective tissue and is effective in the treatment of rheumatism, arthrosis and arthritis.

As you can see, the prevention of injuries should include a whole range of procedures that are aimed at increasing the strength and endurance of connective tissue.

A source: http://MoyaSpina.ru/raznoe/kak-ukrepit-svyazki-suhozhiliya

How to strengthen the tendons and ligaments

If you actively go in for sports, run, do not disdain strength training, then, as they say, plus you in karma. If you add to all this and even 5-10 minutes of daily light stretching, then it's generally great. However, this is not all.

It would be nice to dilute your strength training with special exercises to strengthen the ligaments and tendons. This is a very important point in bodybuilding. They in fact somehow participate in all exercises.

On the strengthening of ligaments and tendons we will tell today

Tendons consist of connective tissue and are organic cables, through which muscles are attached to bones. Due to its structure, the tendons are very strong, but they do not stretch well.

Between muscles and tendons there is no clear border separating the muscle tissue from the tendons.

Instead, there is a transitional region - a tendon-muscle zone in which the muscle fibers and tendons merge into a single whole.

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Only at the very end of this zone the ligaments finally turn into white cords connecting the muscles to the bone, and this transition point is the weakest link in the entire system.

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An easy trauma with rupture of several fibers delivers very unpleasant sensations, and in case of complete rupture surgery and physiotherapy are necessary.

But there is good news:due to the fact that the border zone is well supplied with blood because of the proximity to the muscles, the trauma heals quickly enough. Almost as fast as the muscles recover.

Bundles are dense strands of connective tissue that connect bones to each other or hold the internal organs in a certain position.

There are also ligaments that ensure the maintenance of a stable position of the internal organs.

As a rule, for athletes, the main problem is the Achilles tendon and knees.

Achilles tendon or heel tendon - this is the most powerful and strong tendon of the human body, can withstand thrust to break up to 350 kilograms, and in some cases even more. Despite this, it refers to the most commonly traumatized tendons.

In order to avoid trouble with the tendons, they need to be strengthened.

George Joetwatt Complex

Today, few remember George Jowatt. At one time he was one of the leading experts in the field of physical culture.

His book "The Way to Power written in 1926, is still one of the best "textbooks" in bodybuilding and weightlifting.

A few years after the publication of this book, Joett helped a young man named Joe Wyder to publish his first magazine - "Your body."

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Bodybuilders often force their muscles to work beyond the "failure" with the help of step sets, supersets and other shock techniques. But over-intensive methods not only do not strengthen ligaments and tendons, but rather act destructively.

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How can this be avoided? Choose several effective Joetwatt techniques

If you are working on a specific muscle group once a week, do exercises with a "trimmed" amplitude on each workout. If twice a week - on one workout, and the next spend in normal mode.

Chest

Let's say you open a "chest" workout with bench press lying down. This is just the case when the first exercise of the complex can be replaced by a heavy "shortened" bench press.

The amplitude of the movement is ultra-short - 10 cm for an athlete of medium height, about 12 - for a tall one.

Your task is to "hold" the bar through the last section of the bench until the weight is fixed on the right hands.

Back

From the complex for the back, "strike out" two of his usual exercises, and instead put a "shortened" stanovaya pull and traction.

The power thrust is done like this: go down to the squat in front of the bar, grasp the bar with the grip on top just above the shoulders. Keeping your back straight, you get up from the squat almost to the full straightening of the trunk. Further movement is like pulling in front of you.

Shoulder

From time to time, replace the bench press with a "shortened" version. Start somewhere with half the amplitude and squeeze the bar up until the arms straighten. Do 5 sets of 3 repetitions, increasing the load on the principle of the pyramid.

Arms

Heavy lifting of the bar to the biceps, replace with "shortened".

Starting position - as with the usual rise: here the movement upwards is reduced.

Quadriceps

Instead of the usual sit-ups, do squats a quarter (amplitude - 10-12 cm). Crouch and with the barbell on the shoulders, and on the chest, the number of sets - 6, repetitions - 5. Increase the load according to the pyramid principle.

Prepared by:Ekaterina Shamenok

We also recommend reading:

How to force yourself to train. Top Tips

Rules of Strength Training for Teens

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A source: http://fitmania.by/freshman/osobennosti/kak-ukrepit-suchozhiliya-i-svyazki.html

Strengthening ligaments and tendons

Injury of the ligament can mean not only the termination of a professional career for an athlete, but also lead to serious complications and loss of the function of the hand or foot in the future. To prevent this from happening, it is necessary to do your best to strengthen your ligaments.

As you know, any disease is easier to prevent than treat.

That is why before the connective tissue, from which all the tendons and ligaments of the body are composed, will undergo age-related changes, it is necessary to strengthen them, "energize and then be sure that even at a very old age your legs and hands will will not let you down.

Strengthening the ligaments should be comprehensive and conducted immediately in three directions:

1. Diet
2. Preparations for strengthening of ligaments
3. Physical exercises

Physical exercises to strengthen ligaments

Exercises to strengthen the ligamentous tendon complex are based on providing a moderate static load on these or other ligaments and tendons.

For hands it can be the use of an expander, training with dumbbells, pulling on the crossbar, stand on the hands, pushing away from the floor.

These exercises help to strengthen the transition - the muscle-tendon and strengthen the strength of the joint of tendons with the periosteum

Here is an example of a set of exercises for strengthening knee ligaments:

Do not forget that no physical exercise should be performed if you feel unwell, or if doing it causes pain or discomfort.

Remember, strengthening the ligaments is your step back into youth! Take care of yourself - your health depends only on yourself.

Preparations for strengthening of ligaments

Preparations that strengthen the structure of ligaments and tendons can be divided into several groups:

• Means containing chondroitin
• Preparations of glucosamine
• Preparations that include collagen
• Vitamins

Means containing chondroitin

Means that include chondroitin, which is also an endogenous substance, that is, produced by the body itself.

As a result, the occurrence of side effects is reduced to almost zero.

Preparations with chondroitin - Chondroitin Sulfate, Structum, Chondroxide, Dona are chondroprotectors, protect and strengthen cartilage, ligaments, tendons and the joint itself.

Preparations of glucosamine

Preparations containing glucosamine (Arthron, Artrolon, Duart) in their joints are also indicated for complex ligament consolidation.

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The fact is that the active substance of these drugs is a part of cartilage, bones, skin, ligaments, tendons and even blood vessels.

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Glucosamine normalizes metabolic processes of connective tissue, inhibits the activity of enzymes that cause destruction of cartilage and has a beneficial effect on the structure of ligaments and tendons. Folk Treatment of Sprain Tension >>

Collagen Ultra - a drug for strengthening ligaments and tendons

Preparations that include collagen

Means with collagen are an indispensable component of the prevention and treatment of ligament injuries.

Preparations to strengthen the ligaments, which include collagen, are also chondroprotectors - that is, purposefully act on the ligaments, exerting an anti-inflammatory effect, nourishing and protecting them, and, thus, strengthening their structure.

One of the best drugs for the prevention and treatment of ligaments is BAD Collagen Ultra. What is its advantage - in addition to collagen in the composition also includes vitamin C, which enhances the activity of collagen.

WHERE TO BUY ULTRA COLLAGEN >>

In addition to Collagen Ultra, monopreparations without vitamin C - Gelatine Forte, Collagen protein and others are sometimes used.

Diet

The diet is primarily aimed at normalizing weight, if you suffer from fatness. The fact is that overweight is a big load on bones, joints and ligaments.

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This violates their microcirculation, metabolic processes and adversely affects the ligament apparatus as a whole.

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In addition, irrational nutrition, with an excessive content of one component (for example, protein) and impoverishment the remaining (fats, carbohydrates) can lead to a complete imbalance of the ligament metabolism and weakening of the ligaments and tendons.

Rheumatoid arthritis: treatment with folk remedies >>

It is not superfluous to say that food aimed at strengthening ligaments and tendons should contain vitamins and trace elements.

Many forget this, and consume a lot of "harmful" products with a high content of preservatives and chemicals, replacing them with natural products. This can not be done.

Soda, sitro, other drinking syrups on dyes wash away useful substances from the body, cutting off the natural cycle of their entering the connective tissue.

Different chips, lozenges and chewing gums not only negatively affect the digestive tract, but also block mechanisms of assimilation of certain microelements (calcium, phosphorus), thereby negatively affecting the osteoarticular system.

To strengthen the ligaments vitamins C and E. are vitally important.

It is very important to use vitamin C.

Sources of this vitamin are many vegetables - tomatoes, colored and ordinary cabbage, green peas, sweet pepper, as well as green salad, parsley, sorrel, spinach, and fruit - lemon, tangerines, lime, oranges. Also a high content of vitamin C in black currant, gooseberry, dog rose and kiwi.

Artificial vitamins

As already mentioned above, vitamins E and C are necessary for complex strengthening of ligaments.

In the event that only a diet can not get rid of hypovitaminosis, it will take a pharmaceutical vitamin preparations for strengthening ligaments and vitamin and mineral complexes - Alphabet, Vitabs Artro, Mineralife, Canvit and m.

A source: http://zapitanie.ru/ukreplenie_svyazok_i_suhozhiliy

How to strengthen ligaments and tendons

Every athlete sooner or later has a problem: how to strengthen ligaments and tendons? On the one hand, the weakness of the tendon-ligament apparatus starts to interfere with the achievement of maximum speed-strength results.

On the other hand, tendons, not having time to recover between extreme loads, begin to cause discomfort first, and then completely become traumatized, eliminating all training progress.

So how to strengthen the ligaments?

Why does an athlete need and how to strengthen ligaments and tendons

So, first, let's figure out why strong ligaments and tendons are needed.

Bundles- this is what keeps our joints in integrity. That is, it binds bones, cartilage and everything else that is in the joint, giving it strength and, at the same time, the ability to move in the specified trajectories.

Tendons- this is what transmits the effort from our muscles to the bones, due to which we move at all and achieve some power results in particular.

Strong tendons and ligaments allow not only to lift weights or do various dynamic exercises, such as jumping, for example, the bases of injuries, but also in themselves increase physical strength. Ask how? But how.

In our tendons and ligaments, there are special receptors that transmit information about their tension in the spinal cord.

Our muscles are actually able to raise a huge weight, far exceeding all world records. The bones of the average person are also so strong that they can withstand loads of several tons.

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But the ligaments, tendons and their attachment to the muscles and bones are the weak link.

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Thus, when we lay down on the bench and take up the bar, the tendon receptors signal whether we weighed too much on the bar and whether we risk tearing the tendons.

If they "think" that the weight is great - the response team from the spinal cord already comes to the muscles: "reduce the force!" That's all.

The weight that we could lift by the force of the muscles seems to us unbearable because of our "safety devices".

This is the reason for the explosive increase in strength of the athletes who sit "on the course" and, sooner or later, at of many leads to such common injuries among the siloviki as the tearing of the tendon from the muscle or bones.

Just the spinal cord "does not hear" the tendons, because the nerve connections are muffled by steroids, and it allows the muscles to develop more power. The athlete himself also does not feel any pain until the last moment and does not know that the tendon is about to come off.

Ways how to strengthen ligaments and tendons

Strengthening the tendon-ligament apparatus is a task that can be solved in two ways. The first - food and the use of special substances: medicines, special sports supplements, vitamins and minerals, and certain products.

Details of preparations for joints and ligaments are considered in articles posted on our website:

Also useful information about some of our joints, and accordingly, on the work and strengthening of their ligaments and tendons, you can find out from these articles:

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From food it is recommended to eat rich in vitamins C and E cereals, carrots, sweet Bulgarian pepper, green peas, lime, oranges, egg yolk, dog rose, black currant, various types of vegetable oil, beets, sorrel, citrus fruits - mandarins, pumpkin seeds and gray bread.

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But by themselves, no drugs and supplements will make the tendon stronger. Equally, like protein cocktails or meat with buckwheat will not make us automatically stronger. All this only gives us the necessary base from which we will build our strong and healthy ligaments and tendons.

So, the second way is special exercises to strengthen ligaments and tendons. At one time, the well-known throughout the Europe strongman of the early 20th century "Russian Samson"Alexander Zass.

Met the fashionable word"Sandbag", which means just a bag of sand? So this is an adaptation from the arsenal of Zass.

In the near future we will publish a separate detailed article dedicated to its tendon technique. Today, we will talk about general provisions.

As Alexander Zass has found out and successfully confirmed in practice, to effectively train ligaments and tendons, you need to combine dynamic and static loads.

Bodybuilders and powerlifters are used to understand their favorite exercises with iron under the "dynamics". But in Zass's understanding, dynamic exercises are something else. The closest approach to them was weightlifters.

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That's why they manage to lift above the finished weight, which many lifters consider a serious result in... deadlift!

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So, it turns out that for the dynamic training of tendons enough weight of your body or a small weighting. The main thing is sharp movements, in which the weight of the hoist or load is first pushed out and then absorbed.

This is jumping, throwing and throwing from hand to hand heavy balls, medbolov and those same sandbag. Weight weights, as already mentioned - small.

Tendons and their attachment points are strengthened at the time of sharp acceleration and amortized deceleration.

He argued that if you pull and long try to break the chain with your hands, then in the end it will break. And he persuaded me not with words, but really, and it is documented - tore the chain.

And bent steel bars.

There are in his system and exercises without any metal devices. The main thing is to find such positions for training, in which the muscles are kept in a state of tension for as long as possible.

You can compress the ball, and keep it in this position, or do exercises with rubber. Excellent, if the exercise combines static and work on balance.

An example is any kind of straps and racks and even stand on toes.

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Exercises in which you freeze in an uncomfortable position and must keep balance - the most reliable way to strengthen ligaments and tendons, because with this kind of load they are involved more Total.

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At the same time, any static exercises are performed on a specific system with familiar approaches to any bodybuilder and lifter approaches and repetitions. It is also important to observe the correct breathing regime.

Remember: healthy and strong tendons - the pledge of your muscular strength and the insurance against injuries!

A source: http://www.m-gym.com.ua/theoretical_articles/training_process/kak-ukrepit-svyazki-i-suhozhiliya/

Complex of exercises for muscle ligaments and tendons

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The strength of the human body is determined not only by the muscles and their volume, it directly depends on the strength of the ligaments and tendons.

The non-muscle systems of the body - the bone apparatus, tendons, ligaments, heart - are the foundation on which which builds muscle mass, and the more solidly this foundation, the more muscle mass you can build up.

What are ligaments and tendons?

Bundles and tendons have elastic and collagen fibers in their composition.

The first provide elasticity, the second - the strength of the ligaments, while the collagen fibers in the bundles are greater than the elastic ones.

Bundles are stretched when the joints move, and their elasticity can be developed with the help of specially designed exercises.

From what to protect ligaments and tendons

There is some inconsistency in the development of the body's adaptation to physical exertion: the muscles grow rather quickly, and the ligamentous tendon complex adapts to the increasing effects slowly. If you do not take into account this imbalance during training, then the probability of injury is high.

Injuries also occur when the athlete's inattentive attitude to himself and training, when for the sake of momentary high results does not take into account the well-being and natural morphological changes in organism.

For the prevention of sprains, a qualitative warm-up should be done, strengthen the back, chest and arms, increase the load gradually and follow the correct technique of performing exercises. Additives for ligaments and joints can also be useful.

Exercises for muscle ligaments and tendons

Zass exercises

A famous strongman of the early 20th century Alexander Zass developed his own system of training with bags and chains. This athlete was never very large, but what he demonstrated in the arena was amazing. His strength was incredible.

He tore the horseshoes and chains, tied the metal rods with a bow, held the horses, tearing in different directions. Iron Samson Zass believed that strength is not in the volume of the muscle, but in the ligaments and tendons, that is, what is the basis of the muscle.

Rules of tendon gymnastics from Iron Samson

• the subject of your training is the body, so do not break the chain, your task is to create a dense body wave, and the chain will break itself
• you should breathe calmly, without straining with the effort of breathing, you need to exercise against a background of calm breathing
• The power wave must be smooth and cover the entire body
• should develop the natural strength of good nature and exercise without nerves - this will help to avoid protruding veins and headaches
• listen to the arrival of power - that new energy and a sense of uncertainty after the restoration
• exercises are performed from 1 to 5 times with standard pauses between them - for 30-90 seconds
• if the heart pounded and breathing deepened, the power wave breaks and body discomfort appeared, stop, calm down, massage the muscle - until a comfortable gentle wave
• start with short stresses, do not rush, go to longer ones gradually
• in daily mode, do 5-8 favorite exercises
• Full strength training should be carried out twice a week and last no more than an hour

Tendon exercises with chains

Chains for classes are purchased in the store, they are attached to them handles and removable belt loops for the foot rest. The length of chains is selected from the floor to the arm extended upwards. Chains can be replaced at the initial stage with towels (this at the same time will train and the strength of the grip).

Before the exercises you need to thoroughly warm up, perform exercises smoothly, breathe smoothly. It's better to work out here than to overstrain yourself.

Isometric exercises from Zass

• One end of the chain is held straight by the left hand, the other is stretched with a bent right hand. Change the position of the hands. The effort is applied by the chest, biceps and deltas.
• We stretch the chain above our heads, placing our arms slightly wider than our shoulders. We try to break the chain, making an effort not only with our hands, but also with shoulders, chest and wide.
• Stretching the chain with the arms bent in front of the chest with the tension of the hands and chest.
• Stretching the chain behind the back with tension, mostly triceps: a brush above the elbow, elbows look down.
• The stretching of the chain behind the back, but already with straight hands, is also due to triceps, but with the involvement of the thoracic and broadest muscles: the hands are deployed with the thumbs to each other, the elbows look to the sides.
• Stretching the chain with the chest: on exhaling we wrap the chain around the chest, then on the inspiration we try to break it with the thoracic and the widest muscles.
• Put the feet in the leather loops attached to the ends of the two chains, stretch the chains, straining the muscles of the hands and trapezium.
• Alternate stretching of the chain by hands: first one hand at the top, the other is pulled down, then vice versa.
• Stretching the chain from the floor with one hand: attach the chain with a loop to the foot and pull it upward with your adjacent hand and towards yourself. The effort is carried out by the biceps.
• Trying to break the chain by pulling it on the upper surface of the thigh. We pull down due to the back and deltas, straining the thigh with this.
• We put the chain around the neck, rest on the floor as if pushing, placing the chain between the palms. The body is kept in suspense, trying to break the chain with triceps and deltas.
• We pull the hook out of the floor and out of the wall.

Dynamic exercises from Zass

This complex is made with a bag of sand or sawdust, depending on the athlete's fitness. Such training fits well into the weekly schedule and works well with endurance exercises.

• When lifting the bag on the chest, the athlete puts his feet on the width of his shoulders, squats and takes the bag from the floor, stands with it, laying it on his chest. A bit lingers in this position and returns the bag to the floor.
• When lifting the bag up, the heels are together, the socks apart, and the bag is held by the athlete on the chest. Then you need to sit down and squeeze the bag upward, straightening your hands. It's like squats with a bar above your head, only your hands bend and unbend.
• The bag is held on the shoulder, then squeezed up and turns with a brush on the outstretched arm twice.
• For a bench press with a bag, the athlete lies on his back, the bag lies behind his head. The athlete takes the bag and places it above the chest, performs the press and puts the bag in place. 10-15 repetitions is enough.
• Lying on his back, the sportsman squeezes the bag upside down 10-15 times.

Static exercises for tendons and ligaments

• Hold the bar lying down or crouching. A companion is required, who takes off weight. The bar is held as long as possible with slightly bent hands or knees.
• Single repetitions (singles) with the weight with which the athlete can perform only one positive repetition.
• Negative repetitions with very large weight, free or in the Smith simulator. Two assistants are required to lift the bar up.
• Work with significant weights in the shortened amplitude - lockouts in any basic exercises.

When starting to train muscles, do not forget about the load for other components of the body. For an excellent functioning of the body, as a unified system, should be balanced. Therefore, exercises for muscle ligaments and tendons should be included in the training program on a mandatory basis.

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A source: http://bolivspine.com/uprazhneniya/dlya-svyazok-i-suhozhilij.html

Bundles: what to do with their damage and illnesses?

page »Anatomy» Bundles »Bundles: what to do with their damage and illnesses?

The musculoskeletal system of the human body does not always withstand the load.They increase dramatically during an injury.

In other cases, the tension grows slowly, but once the ligaments and tendons fail.

The inflammatory process or other pathological changes begin.

Having studied the concept of ligaments, joints, tendons, you will learn that their density depends on blood circulation and nutrient access.

They receive nutrients through nearby tissues (ligaments also through internal capillaries). And when this access is violated, they cease to recover.

Their internal structure is disturbed, and the region becomes accessible to infectious pathogens.

However, all these processes suddenly make themselves felt. At a load familiar to a person, the ligament suddenly does not hold weight.

It is stretched or, in the worst case, torn.

As a result, the rehabilitation period is ahead, which can have a critical negative impact, for example, during the preparation for the competition.

Who is exposed?

Exposed to injuries and pathologies of ligaments are patients who subject their body to excessive stress:

1. Professional athletes. During training to official competitions "for the result" a person does not stop before any scales and distances. When sport is a profession, one can not do without it. However, all possible risk should be taken into account, because the injury can easily reduce the total training results to naught.
2. People who exercise physically, not observing safety techniques. Beginners athletes, runners and visitors to fitness clubs often behave incorrectly during training. They pay little attention to warm-ups, take on weight and loads, which they have not yet put. Do the exercises wrong, without knowing the coach's opinion about his technique. The natural result is traumatic injuries.
3. People who spend most of their time in a sitting position. When a person does not train his body, he also becomes vulnerable. Weak parts of the joints can be damaged even by sufficient exposure. The first fall or kick, unsuccessful movement can cause serious injury.
4. People with overweight. The full person every second walk a little, but injures his joints. As a result, their structure is strongly deformed. A person can often begin to suffer from inflammation. And then the ligamentous connection does not withstand even a weak tension in the traumatic situation.
5. Workers of heavy physical labor. They spend a huge amount of time, straining ligaments, tendons. The structure of the connective tissue is broken, and at one point it stretches, tears. And the danger of inflammation in this profession is increased.

How are they manifested?

To find out what the stretching happened, it is possible on the following grounds:

• a sharp pain that manifests itself instantly;
• cyanosis of the skin, hematoma;
• the place of injury swells;
• the skin becomes red;
• the mobility of the corresponding joint is sharply reduced;
• touching the site of the injury exacerbates the pain.

The ligament rupture signals itself with the following symptoms:

• very sharp and severe pain (some are compared with a knife blow);
• swelling;
• the skin turns blue, a hematoma appears;
• It is almost impossible to move a damaged joint.

Tendinitis, which is part of a group of inflammatory processes, behave as follows:

• swelling;
• increased local body temperature;
• crunch when moving;
• chronic painful sensations.

Treatment

How to treat ligaments after trauma? The main thing in the treatment of injuries of the tissues that connect the joints is timely and adequately to provide the first pre-medical care. Otherwise, the consequences can be serious, the domestic trauma will result in complications.

When stretching, remember the following first aid rules:

1. Stop moving in particular to load the damaged joint. Take a horizontal position, exclude stressors. Place the injured limb in a comfortable position.
2. As soon as possible, apply a cold compress to the damaged joint. In order not to scorch the skin cold, place a thin cloth between the ice pack and the body. Such a compress will facilitate further treatment. With it, you will get rid of the pain, as well as the severe hematomas and swelling afterwards.
3. Protect the injured area from any movement. In the case of stretching, elastic bandages are usually used for this, they will be enough. Do not tighten them too tightly, as this will worsen blood circulation and cause complications.
4. Before immobilization with bandage, you need to hold the damaged arm or leg slightly above the rest of the body. So from a wound excess blood and other liquids will flow out, that will reduce force of an edema.
5. Heating up external means on the first day is unacceptable. On the second day, on the contrary, give up cold compresses and warm the wound.
6. Use painkillers. If there is a person near the corresponding qualification, you can make a shot of local painkillers.
7. In the event of a rupture of the ligament elastic bandage may not be enough. In the field, if there is no suitable material, tires from boards and ropes are used. Having reached traumatology, it is possible to put a gingival lingus or to acquire a special fixing orthosis.

Ways

Traditional wisdom offers the following treatment methods:

1. We clean raw potatoes, three finely. Apply the resulting gruel to the injured area. From above we fix the cloth, we go to bed.
2. The clay is mixed with water to the consistency of a thick jelly. We put it in gauze, we use it as a compress. Keep a couple of hours or go to bed.
3. Finely chop several leaves of aloe. Put in gauze, fasten in the affected area. Put a new compress when there is a burning sensation.

During the rehabilitation period the following treatment methods are used:

• Physiotherapeutic procedures (electrophoresis, magnet, electrotherapy);
• restoring massage sessions;
• a course of curative gymnastics to restore mobility;
• injection and oral intake of vitamins.

Medications

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The following medicament preparations can be used:

1. Painkillers. It is advisable to drink the tablet immediately after a fall or stroke. Do not force your nerves with patience. A calm organism restores itself more easily.
2. Non-steroidal anti-inflammatory. They remove the inflammatory process, and with it pain. Dosage should be strictly observed, otherwise there is a danger of harm to the stomach.
3. Menthol external preparations. They act in approximately the same way as a cold compress. It is advisable to use in the first 24 hours after the event.
4. After 24 hours have passed, and the puffiness is no longer growing, go to the warming ointments. The effect of warmed skin will lead to the fact that in this area blood circulation will improve. So, the body will have enough nutrients to restore the bunch.
5. There are also preparations for strengthening the musculoskeletal system - chondroprotectors. In order to prevent the trauma, repeat the course of glucosamine and chondroitin.

Prevention

To avoid damage to the ligaments, listen to the following preventive recommendations:

• discard excess kilograms to minimize the load;
• give up fatty, smoked, burning, to improve the nutrition of connective tissue;
• give maximum attention to warm-up exercises before any sports activities;
• do sports in the right outfit, good shoes, knee pads;
• follow the trainer's recommendations and safety techniques in trainings;
• if you lead an inactive way of life, try to find time for walking and exercise;
• Do not chase after the records in the fitness hall, because the ligaments develop slower than the muscles.

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"How to treat a rupture of ligaments"

This video describes how to help the victim from rupturing ligaments.

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A source: https://prospinu.com/anatomija/cvyazki/povrezhdenie-svjazok.html