Ice. Bare ice. What happens when you get up on a slippery slope and how to avoid the consequences. Instructions are given by our rehabilitation therapist Anna Ershova, of course, in her op-ed “Body of Proof”.
Ice, as we remember from the physics textbook, is a solid-state of water. It is challenging, bumpy, and insidious. Whenever you step on it with your feet, just like on a rake, you feel your experience disappearing somewhere: you think it will be, yes, it will, not so slippery and not so hard, I know how to fall, and, in general, I’m smart. Oh, come on! (Falling on the ice)
Sometimes more ice can insidiously fall on top of your head. So, at one time in Ala-Archa, we got an asymmetric girl Gennady. But this is a slightly different story.
Let’s take a look at the most common variant. You went out of the house, and there is an unexpected skating rink. Sometimes it starts right from the door of the building’s entrance, and all the tenants and those unfortunate people who came to visit them spin pirouettes furiously at the exit. Warnings that it is slippery and painful, like with a rake, do not work.
When you touch the icy surface, the force of friction leaves you; your body resists the sliding of your legs in different directions (position “cow on ice”), makes a lot of effort to go in the right way. Simply pushing your leg away from the base will involve muscles not previously thought to be involved in walking. All stabilizers are activated. The shank is maximally stressed. The hips and back hold the legs. Even the adductor muscle works at its full capacity. The pelvis is balancing, the buttocks, and lower back tighten. Even the face is severe and focused.
Once I was running on ice. At some point, the muscles adapt, but then the road went uphill and then a step forward and two backward and free sliding interrupted by the oncoming trees.
What do we have, besides bruises and bumps, after this? That’s right. Constricted muscles, the existence of which we did not even know before. You feel the tibia’s tension on the front and inner side, hips on the inner side, lumbar spine, and more. You’ll feel it later in the form of pulling pain. The most unlucky ones manage to overstress the Achilles tendon, knee ligaments, and ankle.
Eliminate the consequences
- The fastest and most pleasant is a warm salt bath.
- Didn’t help? Then we roll raising of the foot by bottle or roller, and the foot itself.
- You can tape the foot if there is any discomfort in the raising of the foot area. Also, if you have heel end pain, you can tape the Achilles. In case of pain in the knee – knee ligaments.
- Roll the calf muscle with the bottle from all sides. Roll out the hip from the front, back, and very carefully from the inner side.
- Roll pelvis with a tennis ball, right at the edge of the sacrum. In the lying position on the back, the ball under the buttocks.
- Stretch the lower back by inclining towards straight legs.
- Finish with the yoga position of the child who just had a successful frolic on the ice.