For arthrosis of the hip joints, Evdokimenko’s healing gymnastics is an important part of the successful treatment of the patient. Only an integrated approach to the treatment of the disease will help to achieve an improvement in health, especially when large joints are affected. Exercise therapy will successfully strengthen muscles and ligaments, activate local blood circulation and ensure the delivery of all necessary nutrients to cartilage tissue.
A set of exercises is developed depending on the location of the affected joint individually for each patient. This takes into account the patient’s health status, the degree of development of the pathological process, the severity of the disease, the presence of complications and concomitant diseases. Incorrect selection of movements can significantly worsen the patient’s well-being. It is advisable that the set of exercises be agreed upon with a physical therapy specialist.
Dr. Evdokimenko has developed special exercises for all large joints for arthrosis, which must be taken into account. A personal approach will ensure achievement of a positive result in the shortest possible time, while minimizing the risk of side effects.
Gymnastics is aimed at strengthening muscles, ligaments and improving tissue trophism. In this case, there are no exercises in which the patient must bend, straighten or rotate the damaged joint. After all, increased stress leads to further progression of the disease and deterioration of the patient’s health.
When performing gymnastics, there may be minor pain due to the load on muscles that were not previously intensively involved. This condition will go away after a few days of regular exercise. If the movement is accompanied by sharp pain, it should not be done. There are 2 explanations for this: either it was done incorrectly, or it doesn’t suit you.
Exercise therapy should be done only during remission. It is strictly forbidden to perform gymnastics during an exacerbation of the disease. Pavel Evdokimenko has developed a fairly large set of exercises for large joints. However, it is not necessary to do them all at once. Among them there are movements not only to strengthen the affected joints, but also to the back and abdominal muscles. One physical therapy session should include about 2-3 stretching exercises and 5-7 strengthening exercises. A large selection will allow you to diversify your workout; its duration should be about 15-30 minutes daily.
In case of joint diseases complicated by degenerative-dystrophic processes, it is strictly forbidden to make fast dynamic movements. These are squats, swings of arms, legs with maximum amplitude and others.
All exercises should be static, in extreme cases - slow dynamic. With their help, you can strengthen weakened muscles and ligaments of the joint, because with pain in the knee, a person will spare this leg, which over time will lead to their atrophy.
The most common example of a static exercise is to lie on your back and raise your leg 10-20 cm above the support level and hold it in this position for 1-2 minutes. Slow dynamic movement - slowly raise and lower the limb several times.
An important role in the successful treatment of diseases of large joints is played by exercises aimed not only at strengthening, but also at stretching the joint capsule and ligamentous apparatus. These movements must be performed very slowly and carefully. You cannot do gymnastics through force, overcoming pain. You need to be patient, and after a few weeks of regular gymnastics, joint mobility will increase slightly.
Physical therapy for diseases of the hip joints should be carried out very carefully, taking into account the patient’s condition. Classes should begin with static exercises. In this case, the thigh muscles are used, and the joint itself remains motionless. Coxarthrosis involves training with the patient lying on his back or sitting.
Basic exercises for physical therapy for diseases of the hip joints at home:
For arthrosis of the knee joint, physical therapy includes certain types of exercises that are performed from different positions. The first 4 movements are similar to those that need to be done for coxarthrosis.
Subsequent training should be done while sitting on a chair or standing. To achieve a positive result from physical therapy, the load must be increased gradually, increasing the number of movements and the total time of the session. After finishing the workout, the patient should rest and relax. To do this, you can lie on a horizontal surface: this will improve blood circulation in the joints. It is advisable to take a contrast shower.
The following set of exercises will help heal your knee:
Gonarthrosis is quite difficult to treat, so you need to make every effort to achieve a positive result. Physical therapy can provide effective help, but for this you need to do exercises regularly for a long time.
The book is intended for a wide audience.
Second edition, revised.
A very good book. Now I know a lot about my illnesses. I think that more than many surgeons with whom I had to be treated. In any case, no one told what kind of diseases they were - arthritis and arthrosis. First, they would prescribe some pills and creams, and when nothing helps, the next time I always heard the same thing: “What do you want from me? I can’t help you with anything!” Now I will treat myself! Thank you for the information, for your help, Pavel Valerievich! It’s rare now that professionals give such detailed information for free - instructions for action! May God grant you health and the desire to continue helping people in the same way! Be happy!
Arthrosis cured? — Krasava
I DESPISED THIS BOOK
Everything is described in an accessible way in the book, only one BUT, how many people do you think live in Russia in Russia receiving a lousy minimum wage and you can’t afford it, there’s no money for any chondoprotectors or a good doctor. There isn’t even enough to eat. The beggarly stratum of the population is the largest in our country. Our entire clinic was destroyed, only an ambulance is available, and the population of 3.6 thousand is not a village, if it’s really bad you go to the regional city, and there we are also unnecessary, so any illness for the poor is a death sentence.
Good and clear information in the book! My mother has grade 3 gonarthrosis of both knee joints, she hasn’t left the house for 2 years, we were tormented by questions: how can we continue to live? nothing will help at all? We contacted the Chaklin UNIT and were told that an operation was needed. Now all that remains is to collect the documents. Your book removed all fears and gave hope (which the doctors at the local clinic did not do).
it is clearly and accessiblely written, but is it possible to do the gymnastics described by the doctor for stage 2 coxarthrosis, the doctors started the initial stage, it is written correctly in the article ==== negligence and laziness of doctors, and the article is understandable, the question is whether it is possible for disabled pensioners to pay not 5000 for the 1st appointment less, thank you, if it is possible to reduce the amount, I would come to the reception, and then as God sends, I would be grateful for the answer
Thank you, exhaustively, I learned how to remove the meniscus pinched from the loads from the impact, I manually pull back the shin. I'll do cryo with ice. I get hyaluronic acid regularly, I boil pork legs for an hour in salt water, or chicken legs for half an hour. And I eat the tendons with orange or ascorbine C. There are doubts that the hyaluronic acid will get into the joint if you don’t inject it, but it does for me. I immediately feel the relief of dryness and pain. I tried clay, mud, bath salts, they dried out the joint and after them I always had to boil the legs again, everything went away. Dryness is painful, poor cushioning, friction. To be sure, after removing the paws, you can do a self-massage with a washcloth and soap, then you will feel the elasticity of the skin. I gave up structuvite, it didn’t help my feelings, I don’t take chondoprotectors now, I haven’t tried collagen, I had thoughts of buying hyaluronic acid in tablets for 1000 rubles, but today is a day off, I have a lot of free time, I took advantage of typing in the search - hyaluronic acid pork feet - and two pages came out on which it was written that it was in those very legs. If you need to remove liquid, you can use a clay mask; the second time there won’t be any left. I bought Saki sulfide silt mud, I haven’t tried peat mud and sapropel mud either, but that’s what you need to try, they don’t draw out, on the contrary, they contain microelements. Thanks for all the advice.
Very useful book! Written in accessible language. A lot of useful information. But where to find a good doctor? I will look for. Thank you very much!
Thanks a lot. I'll start practicing according to your method. This is salvation.
Problems with joints can affect anyone, regardless of age, lifestyle or heredity. And, although it most often appears in people over 40 years old, in case of injury it can be obtained even at 20. A doctor who has been treating knees for many years knows how to help and has already written a dozen books, but we will do a summary and describe the technique in article.
An illness that, along with its appearance, will bring a huge amount of discomfort and trouble is arthrosis of the knee joints, which is also called gonarthrosis. This disease appears gradually; for months and even years you may be slightly bothered by the joints of your knees. Only after a long walk or climbing the stairs, you will feel aching pain in your legs; getting out of bed or any other load on your knees will also become unpleasant. But this initial stage is often not very painful.
The next stage will be the pain that accompanies walking. Also, the pain will be accompanied by a crunching in the knees, at first it will be barely audible, but over time it will become loud. By the end of the second stage, bending your leg will become more and more painful. It is better to treat arthrosis of the knee joint as early as possible, and even more so, gymnastics for the treatment of arthrosis can help with this.
The third stage is characterized by the inability to fully flex or extend the joint. The legs begin to ache in sleep, twisting pain when the weather changes and deformation of the knees can cause the legs to bend, after which the gait will be not only unstable, but also painful. Therefore, with gonarthrosis of the knee joint, you should not wait for the last stage.
Often the causes of gonarthrosis are:
Therefore, it is important to use a healthy diet and active lifestyle for prevention.
When to pay attention to your knees and start worrying:
Symptoms when there is no longer time to postpone the treatment of arthrosis:
Pavel Valerivich Evdokimenko, whom residents of Russia and abroad have known for decades as Dr. Evdokimenko, whose help with arthrosis has restored the former functionality of more than one pair of knees. He has experience in healing both young and old people. The only thing that works is the need for constant exercise and only then the result will meet your expectations.
Dr. Evdokimenko is a rheumatologist who began her activity in 1984, first as a paramedic, and then as a doctor, consultant and teacher. Since 2000, he has added authorship to his activities, and he has already devoted more than 10 books to the topics in which he specializes: arthrosis, arthritis. He studied the causes of joint problems and proposed effective methods of prevention and treatment. Together with professionals in individual industries, he constantly collaborates, consults, and also periodically publishes books together.
According to treatment according to Evdokimenko, with the help of exercises you can cure all types of arthrosis, including the treatment of arthrosis of the knee joint; in this matter, Vladimir Kotlyar agrees with him, who developed a method for treating knee joints (video below), which has much in common with exercises according to Evdokimenko. Also today, the famous doctor Popov, who determines the fact that with the help of gymnastics, you can regain your former health for any ailment.
Since the doctor gained his fame due to actual results, you can safely trust his technique and be sure that at least your joints will not work worse.
Evdokimenko treats arthrosis by using gymnastics exercises for the knee joints. He also believes that only exercise can help with this disease; the only important nuance is the fact that the exercises need to be done not once or twice, but from three to six months daily. Only then will the result become noticeable, and the joints will regain their former flexibility. Of course, medicine can alleviate the symptoms, but by using it alone, you will not be cured, and the disease will return, at the same time, gymnastics for gonarthrosis in combination with medications can guarantee success.
Dr. Evdokimenko constantly helps his clients not only at personal appointments and consultations, but also with the help of books and videos that he never tires of creating for people. But the main thing is that with his method you can really do without the use of drugs, and the result will appear the faster the faster you begin to fight the disease, preventing it from progressing. Moreover, statodynamic exercises, according to Evdokimenko, are good not only for developing joints, but also for blood flow, which is the prevention of diseases of the cardiovascular system, good saturation of muscles with oxygen, because even when giving massage to infants, working very carefully with the body, they try to get a similar result.
We will consider a set of exercises for arthrosis of the knee joints below in the next section of the article, where we will pay special attention to exercises using the Evdokimenko method, but we will also pay attention to useful exercises from Dr. Popov. It will help restore the former ease of functionality of the knee joint using exercise options for the back and legs.
Before you start doing gymnastics for gonarthrosis of the knee joint, you should definitely do a light warm-up for all muscle groups. The gymnastics complex can be done at any time convenient for you, but there are also contraindications for performing exercises with arthrosis of the knee joint.
Contraindications for therapeutic exercises for knee arthrosis:
While lying on your back, bend one leg at the knee and place your flat foot on the floor, at this time raise the second leg to a height of about 25 centimeters from the floor and pull the toe towards you, at this time count about 35 seconds and repeat the procedure for the other leg. After this, perform about 10 lifts for each leg in a smooth rhythm and hold in the air for a 2-second period, then lower to the floor. The third stage of this exercise is flexion and extension of the foot at a distance of 25 centimeters from the floor in an approach for each limb, with a number of 10-15 flexions and extensions for each.
Lying on your back, legs bent, feet resting on the floor, alternately straighten your legs up and pull your toes towards the ceiling, hold for about 25 seconds. After this one-time lifting of each limb, in dynamic mode, slowly straighten your legs with a delay of 2 seconds, about 15 times for each leg in turn. Then repeat the procedure in the same way, pointing the toe to the sides.
Position on your side, raise your upper straight leg upward, first one about 15 times slowly, freezing for 2 seconds, turning over to the other side, repeat with the next leg.
Position on the stomach, lift each time alternating straight legs without disconnecting the pelvis from the floor surface about 30 times in total, then repeat the same thing, but with the legs bent at the knees, as in the first option, the pelvis should be motionless when performing the exercise.
Positions: standing exactly in front of the back of the chair, place your hands on the back, stand on your heels and gently raise your toes up, holding your feet in this position for a minute, then smoothly lower them and repeat about 15 times, only holding them in the air for a couple of seconds. At the same time, the legs should tense and relax, which will promote the ebb and flow of blood to the leg muscles.
At the end of all exercises, you need to rub your knees in order to relax the muscles and warm them up. The event should be carried out in a sitting position, from the top of the knee to the groin area, but only in such a way that it does not hurt; this procedure should be rather pleasant, but not painful. Self-massage can last from 1 to 3 minutes.
Along with these exercises, Popov’s exercises will be good, the goal of which is to relieve pain by working with strengthening the spine and stretching it:
Lying on your back, straighten your arms in front of you, the fingers of one hand should clasp the thumb of the other palm. Raise your head up so that your shoulders rise a little, then you need to tense your whole body and stretch out like a stretched string, in this position you should smoothly pump your chest from side to side several times. Although you may experience some crunching, this exercise will help straighten your spine and tone your muscles. Breathing is important and should not be stopped or held.
Lying on your stomach, do everything as in the previous exercise, adding pumping turns of the head along with the body.
After rubbing your knees using the stroking method while sitting on a flat chair with a back, you need to imitate walking - this will help develop the joint and also stretch the muscles.
Stand straight in front of the back of a chair. You stand facing the back, your arms are placed on the back of the chair, your legs are alternately pulled straight back, your butt muscles are working.
In a standing position, as in the previous one, trace circles in the air with the toes of the steps, first with one leg for about 15 circles, then with the other leg for about 15 circles.
As in the previous method, you need to start any exercises with a light general warm-up, which should start from the neck and end with the feet. Warm-up can take from 3 to 7 minutes. It is better to do all exercises accompanied by music, since the background sound gives the necessary mood and optimizes the body for light physical exercises, designed not to wear out the body, but to keep it in good shape.
These exercises according to Popov will help your back and joints to always be healthy and function without pain; it will help both with problems with joints and specifically with gonarthrosis of the knee joint.
Gymnastics according to Evdokimenko’s method will help you feel cheerful, light and young, because physical activity is an important component of good condition. It is necessary to do certain exercises for the knee joints so that arthrosis does not bother you both after 40 and in general over time. With arthrosis of the knee joint, you should understand that the sooner you start exercising, the better and faster your condition will be optimized.
These techniques and exercises will help restore your joints to their former flexibility and your lightness.
Is it possible to treat arthrosis of the hip joints with physical exercise? Dr. Pavel Evdokimenko is convinced that it is possible. And confirmation of this is the thousands of patients who come to the doctor with words of gratitude.
True, before grabbing the “lifeline” of Evdokimenko’s healing gymnastics for arthrosis of the hip joints , you should carefully study the author’s recommendations, find out about contraindications and be sure to consult your doctor. Why can’t you choose a set of exercises on your own and can physical therapy really help heal arthrosis? We'll figure out.
Those who first heard about Evdokimenko’s healing gymnastics for arthrosis of the hip joints will be interested to learn a little more about the author of the technique. Pavel Valerievich is a practicing psychophysiologist and rheumatologist with more than 20 years of experience, academician of RAMTN (Russian Academy of Medical and Technical Sciences).
Knowing full well from personal experience that many patients for various reasons are deprived of the opportunity to seek professional advice, Evdokimenko decided to formulate the main provisions of his theory, successfully tested in practice, in a series of books.
The first, “Osteochondrosis: Myths and Reality,” was published in 2001, and since then the doctor has written 9 more books about various joint diseases, including “The Secret Formula of Health,” a bestseller published in 2013.
What is the secret of the popularity of Evdokimenko’s books? All of them are written in simple and accessible language, and the author logically explains why various diseases of the spine and joints, which other specialists have given up on, can be cured “without any miracles.” And the doctor’s focus is not only on therapeutic exercises, but more on that below.
Currently, Pavel Evdokimenko provides comprehensive treatment for pathologies such as:
The doctor can be regularly seen on TV and heard on the radio, where he is invited as an expert, including Evdokimenko regularly participated in “Business Morning” on RBC and hosted his own program “Your Health with Doctor Evdokimenko” on the radio “Russian News Service”.
Pavel Valerievich is confident that not a single patient will be able to achieve the desired effect while fighting arthrosis without special exercises. Only they help strengthen muscles, “pump” blood vessels and improve blood circulation.
So, in one of his books, the doctor cites a case from practice with one of his patients - a former athlete, and retired, playing for the veterans’ team. The pain in his knees that tormented him forced him to seek medical help.
The diagnosis of “grade 3 arthrosis of the knees” suggested only one option - endoprosthetics - an operation after which I would have to say goodbye to sports. The man began to look for other options and came to Evdokimenko for advice. After examining the x-ray and general health, the doctor adjusted the diagnosis to grade 2 arthrosis, in which the fight against the disease does not involve surgical intervention.
It is important that Evdokimenko, when treating arthrosis of the hip joints, uses not only healing gymnastics, but also practices complex treatment - a series of sessions of manual therapy and cryotherapy, traction (stretching) of the joint and a course of medication .
A follow-up appointment was scheduled three months later, but imagine the doctor’s disappointment when the visiting patient reported that there were no results, and the condition of the knees had only worsened.
They began to figure it out. It turned out that the patient drank the medication, but considered the exercises “frivolous,” and the pain went away after taking the medication. In general, he did not do the exercises. At the next sports tournament, the increased load on the knees, which were not strengthened by gymnastics, negated all the results achieved. I had to start all over again.
Another mistake that often leads to disasters is following the advice of “armchair experts . In his practice, the doctor often came across recommendations that made his hair stand on end: a hundred squats at a time for knee arthrosis, sharp leg swings and a “bicycle” for coxarthrosis. Such actions are extremely contraindicated, and a person, following unprofessional advice, then wonders why he felt worse?
It is not difficult to understand why the condition worsens with excessive loads on the affected joints. In one of his books, Evdokimenko compares cartilage with a bearing mechanism. A joint destroyed by arthrosis ceases to be round, the “bearing” becomes covered with microcracks and burrs, and the lubricant becomes thick and viscous.
If you run such a mechanism, will it become smooth again under heavy loads? Or, on the contrary, will it collapse faster? The answer is obvious. That is why the joint will collapse faster from incorrect exercises with inaccurately calculated loads and incorrect execution technique.
If joints deteriorate faster due to stress, then maybe if you have arthrosis, it’s better to give up exercise altogether? No. It is not only possible, but also necessary to do therapeutic exercises. The main thing is to follow the recommendations received from the doctor.
Here are the basic principles to keep in mind when doing the exercises:
Separately, it is worth mentioning the painful sensations during exercises. By forcing muscles and ligaments atrophied by arthrosis to work, you will, of course, experience aching, painful sensations, especially in the first weeks of training, and this is normal. But with regular practice, they will go away in a few months.
Healing gymnastics by Pavel Evdokimenko for arthrosis of the hip joints is the author’s treatment method, which, naturally, has contraindications, which is why it is so important that the course is selected by a physiotherapist.
The most important thing to remember is that you should not do any gymnastics during periods of exacerbation . First, they are eliminated with the help of other treatment methods (for example, with the help of medications), and only then they begin to perform exercises.
Strength exercises to strengthen the muscle corset and ligaments are contraindicated or prescribed in doses:
Stretching movements should not be done if:
It is impossible to list all the exercises developed by Pavlov Evdokimenko as part of healing gymnastics for the treatment of arthrosis of the hip joints in one article. Let's look at just a few of them:
For a long time, arthrosis of the hip joints can go unnoticed, destroying cartilage and joints day after day. In this regard, Evdokimenko’s healing gymnastics turns out to be useful not only in the treatment of the disease, but also for prevention , so everyone can do it, regardless of age and gender.
True, even in preventive cases, consulting a specialist will not hurt, because people often have no idea about the presence of some diseases.
If arthrosis of the hip joints is diagnosed, Evdokimenko’s healing gymnastics is an effective way to combat the disease. Coxarthrosis is a severe degenerative, dystrophic disease. It often develops in people over forty years of age. This disease is more often diagnosed in women.
When joints are damaged, cartilage is destroyed and deformed. Joints wear out quickly. Pain occurs during normal walking, limiting a person’s movement. The disease can affect one or two pelvic joints.
The fight against the disease involves surgical intervention. But early coxarthrosis can be overcome with conservative treatment and gymnastics. The set of exercises is selected individually. The complexity of the training depends on the nature, severity of the disease, concomitant pathology, and age. It is important to carry out training during the remission stage. In this period:
Gymnastics has the following benefits:
Exercise therapy is usually carried out in small groups under the mandatory supervision of a trainer. Exercises should be performed daily. This is the only way to fully or partially restore the function of the knee joints.
Rules for effective exercise therapy:
Coxarthrosis is not cured quickly. Only long-term exercise can give positive results and improve the condition of joints with arthrosis. According to most experts, complex therapy can give the maximum effect.
According to Evdokimenko’s method, arthrosis of the hip joints can disappear without a trace in a short time. This is an effective set of exercises used to recover from degenerative diseases. The technique was developed by the famous Russian academician Pavel Evdokimenko. With the help of exercises, you can improve the condition of the supporting apparatus and the general mood of patients for a more effective fight against the disease.
With arthrosis of the first stage, healing from the disease occurs within a year in 90% of cases. An effective course of treatment includes up to five sessions of manual procedures and traction. Patients also take medications and perform gymnastics. Additionally, liquid nitrogen cryotherapy and intra-articular injections of medications with hyaluronic acid and enzymes are prescribed.
In the second stage of the disease, similar methods of therapy are used, but the effectiveness of such treatment is reduced: recovery occurs in 80% of cases within three years. More often, specialists manage to stabilize the condition of patients and avoid surgical intervention to replace the pelvic joint with an artificial analogue. It is impossible to completely overcome the disease at this stage, since the disease spreads not only to the cartilage, but also to the bones of the joint - they become deformed. But with therapy, the condition of the tissues improves and joint mobility increases.
Evdokimenko’s gymnastics does not treat the third and fourth stages of the disease. Such a state of the body requires only radical surgical intervention. The following contraindications to therapy exist:
The healing technique consists of nine main exercises. They should be performed in a certain sequence:
Joint gymnastics is allowed for patients of all age categories. For arthrosis of the knees, such exercises significantly improve the functioning of the joints and relieve pain from the first days of training. For maximum results, it is important to complete the entire course of physical therapy. To perform all exercises correctly, you must contact a specialist. Only he can set the correct training technique.
Therapeutic exercise is an important part of the complex treatment of diseases of the musculoskeletal system. Coxarthrosis is a serious illness of old age. In severe and advanced cases, it leads to ankylosis - complete fusion of the femoral head with the trochanteric cavity. This makes a person disabled: he cannot move independently without crutches or a wheelchair.
Drug therapy temporarily reduces pain, but does not affect the progression of the disease. The salvation is therapeutic exercises for arthrosis; in combination with other treatments, it improves the condition of patients. Gymnastics is aimed at maintaining joint mobility; it inhibits muscle atrophy and the progression of joint pathology.
In the phase of exacerbation of the pathology, the pain increases greatly. But it is important not to spare the diseased area of the body, otherwise:
Gymnastics is effective only if it is prescribed correctly. Self-medication can be not only ineffective, but also dangerous. Exercises in video blogs are usually suitable only for preventive purposes, since they are of a general nature. For treatment, it is important to select each exercise individually, depending on many characteristics of the patient.
Coxarthrosis comes in three degrees of complexity. In each individual case, the manifestations and clinical signs of the disease are different. Treatment approaches also depend on this. In the later stages of the disease, exercises are combined with mechanotherapy, which acts on the damaged area with mechanical vibration created by:
Often, in the complex treatment of the disease, manual therapy is used using compresses from Dimexide, Bischofite or medical bile. The dynamics of therapy can only be assessed by a qualified specialist.
According to Evdokimenko’s method, each stage of the disease has its own gymnastics. Excessive stress on a diseased joint can cause its fracture or displacement. In case of exacerbation of coxarthrosis or in its initial stages, static loads are indicated. At the same time, the joint itself remains motionless, and its pain does not increase during training. It is important to perform all exercises in a sitting or lying position. If pain occurs, you must stop performing the exercise.
Complex treatment of the disease, including exercise therapy, should absolutely not be used:
During remission of the disease, it is necessary to maintain joint mobility as much as possible. To do this, perform simple exercises. When performed regularly, it is possible to minimize pain and the degree of atrophy of the pelvic muscles.
An example of a training scheme during remissions:
To prevent the development of coxarthrosis, a special gymnastic complex has been developed. It should not be performed by persons with poor physical fitness:
A similar technique is practiced in physical education classes. By performing such exercises daily, you can prevent the occurrence of arthrosis, weakness, and atrophy. General recommendations for therapeutic exercises:
Only regular training can give results: a toned body and minimizing the manifestations of arthrosis of the hip joint.
For arthrosis of any localization, treatment must necessarily include exercise therapy. Many sets of exercises have been developed that are recommended to be performed for arthrosis of the hip, knee, shoulder, ankle, and spondyloarthrosis. The problem of treating arthrosis with movement was dealt with by Sergei Bubnovsky, Yuri and Pyotr Popov, Vitaly Gitt, Pavel Evdokimenko. If to perform a number of exercises according to Bubnovy’s method you need an original simulator, then you can practice according to Evdokimenko without special equipment, just a gymnastic mat and an ordinary chair with a straight back. There are practically no contraindications for doing gymnastics, but before starting training you should consult not only a rheumatologist, but also a therapist.
Evdokimenko Pavel Valerievich is a rheumatologist with more than 20 years of practical experience, a specialist in manual therapy and psychophysiology. Academician of the Academy of Medical and Technical Sciences of the Russian Federation, teacher at RUDN, he wrote a number of books in accessible language about the nature and methods of treating various diseases. To date, their total circulation has exceeded 1 million copies. Among them there are books devoted to chronic joint diseases - arthrosis and arthritis. Two books describe in detail healing gymnastics for the most common types of arthrosis - gonarthrosis and coxarthrosis. Part 1 – “If your knees hurt”, part 2 – “Arthrosis of the hip joints”. In 2009, the 2nd, revised edition of Evdokimenko’s book “Arthrosis” was published. Getting rid of joint pain."
The author talks in a popular manner about the structure of joints, the causes and mechanism of development of arthrosis, illustrating the story with examples from his own medical practice. Arthrosis of the joints of the legs, elbow, wrist, shoulder joint, fingers, generalized arthrosis, their symptoms, and their differences from similar diseases are described in detail.
The advantages and disadvantages of surgical treatment of arthrosis are revealed, biological and mechanical methods of therapy are described. The main mistakes that patients make during drug treatment are listed. Dr. Evdokimenko recommends how to eat properly, what sports you can do, and what orthopedic products can help.
One of the chapters of the book is devoted to gymnastics. According to P.V. Evdokimenko, therapeutic exercises are an essential component of therapy for arthrosis and the most effective method. Drug therapy is not omnipotent. Chondroprotectors must be taken for at least a year, and they help with arthrosis of 1-2 degrees. NSAIDs have a lot of contraindications; they do not cure the disease, but only mask its manifestations, and are not intended for long-term use. The doctor considers physiotherapeutic procedures for arthrosis exclusively as an auxiliary method, and surgical intervention as a last resort. But without performing a set of exercises, treatment of coxarthrosis or other types of arthrosis will not be effective enough, no matter how many medications the patient takes.
According to Evdokimenko, exercise therapy and gymnastics have the following advantages:
Unfortunately, many patients make mistakes:
Now there are a lot of brochures compiled by people without medical education, and the situation on the Internet is even worse. Either the exercises are described with errors, or complexes designed exclusively for healthy people are recommended as physical therapy. For example, vigorous squats are considered ideal gymnastics for the knee joints, while for gonarthrosis they are strictly contraindicated.
It is not difficult to completely restore JOINTS! The most important thing is to rub this on the sore spot 2-3 times a day...
A lot depends on the patient’s persistence and his desire to overcome the disease. Performing Evdokimenko gymnastics for arthrosis requires time and willpower. Many people find it easier to follow the path of least resistance, take medications and undergo procedures. What the effect of exercise will be depends on the stage of osteoarthritis. Physical therapy and gymnastics are most effective for grade 1 arthrosis. If you combine them with taking chondroprotectors, undergo a course of manual therapy, and follow other doctor’s instructions, the disease can be cured. If the disease has reached stage 2, it is impossible to reverse the process, but it is possible to significantly improve the patient’s condition, normalize the blood supply to the joint, and strengthen the muscles that stabilize it. And this ensures a decrease in pain and an increase in mobility.
The third stage of the disease is characterized by complete destruction of cartilage and joint deformation. It is generally accepted that the late stage of arthrosis is not amenable to conservative treatment; only surgery can help. But Evdokimenko does not agree with this point of view. In his practice, there were cases when patients with arthrosis of the 3rd degree, regularly doing gymnastics for the hip joints, shoulder joints, knees, and following other instructions, stabilized their own condition and got rid of severe pain without surgery. Dr. Evdokimenko does not deny the importance of drug therapy. He recommends to his patients, depending on the stage of the disease, a course of chondroprotectors, drugs to strengthen bones, and injections of hyaluronic acid.
Treatment of arthrosis of the knee joint, coxarthrosis and other types of osteoarthritis with the help of gymnastics does not always bring the expected improvement; the patient’s condition may even worsen. This is usually due to the errors already listed. How to perform exercises so as not to harm your joints and overall health? First of all, it is better to contact a specialist in physical therapy with a request to select a complex and at first monitor the correct execution. If this is not possible, follow the books of specialists (on the Internet you can find electronic versions of Evdokimenko’s books with illustrations) and watch training videos. And a number of other rules.
Pavel Valerievich recommends exercising daily or at least 3-4 times a week for 30-40 minutes. At the same time, the complex includes 2–4 stretching exercises and 6–8 strength exercises. A relative deterioration in condition during the first 2 weeks of training is normal; muscles and tendons react to the unusual load with aching pain. But the pain should not be sharp or sharp. By the end of the month or earlier there should be improvement.
Gymnastics for arthrosis of the knee joint is performed in a lying and standing position. Most exercises are performed in static and dynamic versions. In static mode – 1 time with fixation for 20–40 seconds. In dynamic, slow movements are made with fixation at the extreme point for 1–2 s, return to the starting position and relaxation for 1–2 s. If the exercises are performed separately for two legs, then first, in the dynamic mode, the required number of repetitions is done with one leg, then the legs are changed. It is important to load both legs equally (raise them to the same height, hold them for the same period of time).
A full range of exercises with which you can treat gonarthrosis is given in Evdokimenko’s book.
All exercises from the complex developed by Evdokimenko, including those given above, can be performed for arthrosis of the hip joints. In total, the book describes 34 exercises, not counting hip self-massage techniques, which are recommended to complete each workout. It is impossible to do everything in one go, so before starting training it is advisable to make a plan and alternate exercises in accordance with it.
A set of exercises for the treatment of joints was developed by Pavel Evdokimenko, taking into account the restrictions that different types of arthrosis impose on physical activity. They allow you to strengthen muscles and increase joint mobility without injuring them even more. It is best to master this complex using author's books; in them, each movement is illustrated with photographs of a professional instructor. From Evdokimenko’s works, you can glean a lot of other useful information that will help patients consciously follow all the instructions of their doctor and avoid common mistakes.