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Leg sprain
I have sprained my right leg in the claw part. It's paining a lot, though I don't see any signs of swelling. Unable to move my leg. Could you please suggest any solution.
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Quadriceps strengthening exercises- Quad Clenches: Lie flat on your back or sit upright on a chair with leg kept horizontally on another surface. Now, tighten the muscle on the front of the thigh by pushing your knee down. You should feel your thigh muscles clench, Hold for 3 secs. Repeat 10 times twice a day. Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day. Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise. Hamstring stretching Towel Hamstring Stretch Lie on the back, supporting the thigh with the hand or with a towel wrapped around it.. Slowly straighten the knee until a stretch is felt in the back of the thigh, trying to get the bottom of the foot to face the ceiling, one leg at a time. Hold the position initially for 10 seconds, and gradually work up to 20 to 30 seconds. Seated Hamstring Stretch While sitting at the edge of a chair, straighten one leg in front of the body with the heel on the floor. Then, sit up straight and try pushing the navel towards the thigh without leaning the trunk of the body forwards. Hold this stretch for 30 seconds Repeat 3 times for each leg.
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TAKE CARE BY FOLLOWING THESE SIMPLE STEPS, 1. ADEQUATE REST, 2. LOCAL ANALGESIC OINTMENT APPLICATION, 3. ICE PACKS APPLICATION, 4. OVER THE COUNTER ANTI-INFLAMATORY , 5. COMPRESSION BANDAGE APPLICATION...
Next Steps
IF PAIN DOESNT SUBSIDE, THEN X-RAY OF THAT PART NEEDS TO BE DONE TO FIND OUT IF ANY BONY INJURY IS THE CAUSE OF YOUR PAIN...
Health Tips
DONOT OVER-STRAIN THE INJURED PART, UNTIL PAIN SUBSIDES COMPLETELY
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Apply ice. Visit a physiotherapist in your area asap.
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Hello,Rest your foot, Apply ICE every 2 hrly for 10 mins for 2-3 days , keep it in elevation position.
Next Steps
If symptoms are persist meet physiotherapist and orthopedics.
Health Tips
Learn exercise for prevention in future.
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Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.