Load increasing slowly.

 On autumn in result for failure run am stretched feet. Traumatologist prescribed cure, but am feeling ok, but feet sometimes hurt, how to fight with injury consequence, maybe am need doing gymnastic, I want to return to my usual life, on my 62 y.old am energy feeling, enjoying runs, football, but from my feet am not doing it.

Dear Genady, am enjoying reading your letter and your wishes to move in active life answers traumatologist , orthopaedist, doctor for healing physical culture Kroshina. And from your letter am understood ,that you are having sprain for shin joint. After this injury a true needing physical culture, but before you must  know ,that you are not having ache, edema, touch his from both sides, if something feeling, again visit traumatologist and do ultrasound, if all its ok, use data below exercises, and in orders ,which they are offered, everyday doing for 2-3 months.

1. Sit on floor, injured straight leg pulled to the front, use tape and put her behind  feet and pull on both ends ,slowly pull feet to the comfort amplitude/ache is not have to be/, delay for 20-30 sec and weak tape tension, repeat 3 times.

2. Stay, hands resting in the wall is on the breast level, support is on the healthy leg/ knee slightly bended/, injured leg put  back for her, feet slightly turned inside, slowly incline to the wall, till feeling muscles stretching  of shin  in injured leg/heel from the floor is not move/, delay on 20-30 sec and return back, repeat 3 times.

3.Sit on the floor under injured shin is pillow, doing moves with feets on yourself for ten times, after on the circle on the clockwise and against her on ten repeats.

All other exercises doing on 13-15 turns.

4, Sit on floor, legs straighten, through  injured feet thrower  rubber tape-expander , keep her ends with hands, creating tension and care press with feet from yourself,like you are press on the pedal, after relax her.

5. A position,like before, just expander threw  through up/rear/ feets and fixed on non mobility item, pull feet on yourself though tape resistance, after relax.

6. Sit on chair, legs pulled, wrap around feet a tape-expander,that her ends are staying with outer side/if injured left feet, tape put perpendicularity  to non mobility item.Unfold feet to inside and slightly up, analogically moving happening ,when we are turning leg, after rerun back.

7. Stay. Rise on the toes, in top point delay on 5 sec, after slowly low, in rise you can keep for support, in low try her no use.

8. Stay from side from the side injured leg, knee bended, hand finding far from feet, to the front pull, inline in waist/ or other hand leaning in chair, return back.

9. Stay with healthy leg on the floor , injured is on elevated height on 8-13 cm/step platform, stand , or etc., knee slightly bended, transfer body weight on injured leg and straight knee, not injured feet as coming off from the floor/, return, slowly low healthy leg.

 10. Lie on the floor, on the healthy side,rise injured right leg on distance 20-25 cm from the healthy, keep till 5 sec, after slowly low.

In 2 weeks  since gymnastic doing add to her a favourite activity with slowly increasing , as return to runs, alternating ligh run with walk, and every day increase run share. Or begin play in football, but not a full play, on begin 10-15 min, so a slowly you are returning to an own habit load.