With age, a person's freedom of movement decreases. This especially applies to those who suffer from various joint diseases. At the same time, any movement causes pain, stiffness is felt and there is a high probability of injury. The most common cause of problems is arthrosis of the hip joints, or coxarthrosis. Many patients with an advanced form of the disease are forced to constantly take potent medications, and any movement is still accompanied by pain.
To avoid such joint destruction, it is necessary to begin complex treatment on time. Therapeutic exercises are very useful for arthrosis of the hip joint. It is special exercises that help the patient strengthen the muscles and regain the ability to move without pain.
This is especially important for coxarthrosis, because without proper treatment, the disease leads to joint destruction and disability.
Exercise therapy and dosed physical activity are necessarily included in the complex treatment of coxarthrosis. This disease cannot be cured with medications alone; without special exercises, the destruction of the joint will continue. Therefore, exercise therapy is prescribed at any stage of the disease. Gymnastics for arthrosis of the hip joint performs the following functions:
All exercises for coxarthrosis are selected strictly individually. The specialist takes into account not only the specifics of the development of the disease, its stage, but also the patient’s health status. There are diseases for which any physical activity is contraindicated:
In addition, you should not exercise if there is increased pressure, especially intracranial pressure, high body temperature, or exacerbation of any chronic diseases or infectious diseases. Exercises are not recommended for women on menstruation days.
Physical therapy for coxarthrosis should be carried out under the supervision of a specialist
For physical therapy to be beneficial, it is very important to follow certain rules. Otherwise, exercise can harm your joints and lead to injury. The main rule of exercise therapy for arthrosis of the hip joints is gradualism; the load must be increased without allowing pain to appear. Another rule that all patients should remember is that you need to exercise regularly. Only daily exercise will help the joint restore mobility.
In addition, during classes you must follow other rules:
If the hip joint is damaged, many exercises are contraindicated:
Exercises are performed mainly from a lying position
The exercise therapy complex should be developed by a specialist, taking into account the individual characteristics of the disease and the general health of the patient. First, classes are held in a medical institution, then you can do the exercises at home. But you must follow all the rules and recommendations of experts.
To practice at home, you need to have a special hard mat, since most exercises are performed lying down or sitting on the floor. You will also need a stable chair with a back. For self-study, you should use only those exercises that are recommended by a specialist.
With coxarthrosis, especially in the initial stages, dosed physical activity is very important. In addition to a special exercise therapy complex, you can engage in various sports. Only professional sports, jumping and weight lifting are excluded. The following physical activities are very useful:
Exercises are performed at a slow pace, avoiding pain
Most of the exercises in this system are static. But they are very effective for various diseases of the spine, especially if movements cause pain. It is this type of healing gymnastics that helps strengthen muscles, improve blood circulation and restore joint mobility.
It is not easy to regain freedom of movement with coxarthrosis. It takes a lot of effort, patience and perseverance. Each exercise must be performed carefully so as not to harm yourself.
If a person is diagnosed with a disease such as arthrosis of the joints, then doctors very often prescribe physical therapy. However, when arthrosis is advanced, exercise therapy can aggravate the situation. Therefore, before you start therapeutic exercises for arthrosis, you need to go to a specialist and consult with him.
Therapeutic exercises for arthrosis are part of complex therapy. Any degree of arthrosis does not interfere with performing gymnastics, you just need to choose the appropriate set of exercises. Exercise therapy for arthrosis helps the disease become easier or even go away completely.
Physical therapy has a very great advantage - it improves the range of motion in the affected joint. Other effects are also possible, for example:
Physical therapy for arthrosis has many advantages
Physical therapy for arthrosis is based on fairly simple principles, which, however, must be remembered:
The sets of exercises can be different, because there are a lot of techniques. To choose the right technique, they look for a rehabilitation specialist and consult with him. At the same time, you need to exercise only under the supervision of a doctor so that the exercises are performed correctly.
Exercises for arthrosis with a towel
Dr. Bubnovsky invented and developed a set of exercises adapted specifically for curing arthrosis.
Important! Exercises for arthrosis using the Bubnovsky method will give the patient a good mood, improve his well-being, and relieve depression caused by the disease.
Example of charging according to Bubnovsky
This is a very effective exercise for arthrosis. Take a chair or a stick. You can stand near the wall. In any case, support is needed to maintain balance. Keep your back straight and squat at least 15 times. If the pain intensifies, the number of squats is reduced. In the following classes, the load is gradually increased, the maximum number of squats is 100.
Squat with support
Evdokimenko P.V. developed special gymnastics that strengthens the muscles of the joint, as well as its ligaments. In this case, there is no need to bend or straighten the limbs. The exercises are static in nature, they load the knee minimally, which means the treatment will be more effective. Evdokimenko’s exercises for arthrosis look like this:
Variant of a set of exercises according to Evdokimenko
Advice! Therapeutic gymnastics is performed slowly, you should definitely rest, alternating static movements with dynamic ones. This gymnastics is recommended for any degree of arthrosis. There are no age restrictions.
Pavlov’s gymnastics performs therapeutic functions for arthrosis, the movements are aimed at warming up the muscles.
Dr. Pavlov’s gymnastics for arthrosis of the knee joints contains several exercises, here are some of them:
Physical education for arthrosis according to Pavlov’s method
Physical therapy exercises are very important for the therapy and treatment of gonarthrosis of any degree. What is especially important is that physical education can be used by anyone, regardless of age and level of fitness.
Before exercising, you should talk to your doctor, as the risks may outweigh the expected benefits . The joints are damaged and overload is possible, which will lead to undesirable consequences. The doctor decides what exercises are possible for arthrosis, depending on the nature of the pathology and the stage of its development.
We have previously written about exercises for the knee joint and recommended bookmarking this article.
Simulation of walking in water
These exercises improve the mobility of the above department. A set of exercises for arthrosis of the sacral region is repeated daily.
Contraindications to therapeutic exercises for arthrosis:
Exercise therapy has many advantages, but if you forget about contraindications, the condition may worsen, and then the disease may develop to a more severe stage.
Co-author of the material: Dmitry Ulyanov is an orthopedist-rheumatologist with 22 years of experience, a doctor of the first category. Engaged in the diagnosis, treatment and prevention of all diseases of the joints and connective tissue. He has a diploma in Rheumatology and studied at the Peoples' Friendship University of Russia.
Many people perceive the diagnosis of arthrosis of the knee joint as a need to limit physical activity in order not to expose their knees to stress. However, it is known that the growth of cartilage tissue is largely due to the mechanical factor. Cartilage tissue has reparative properties, which are activated under the influence of adequate pressure from the articular surfaces. It’s not for nothing that they say that movement is life.
IT IS IMPORTANT TO KNOW! The only remedy for JOINT PAIN, arthritis, arthrosis, osteochondrosis and other diseases of the musculoskeletal system, recommended by doctors! Read more.
In this situation, the only right choice will be moderate physical activity, since many exercises are not only not dangerous for arthrosis, but will also bring significant benefits in the treatment of the disease. Do not forget that one of the important components in the treatment of joint pathology is physical therapy.
Such exercises help get rid of pain, stiffness, expand range of motion, including helping to restore cartilage tissue.
Participation in certain sports is also not contraindicated for knee osteoarthritis. You can go skiing, swimming, rowing, play golf, table tennis. There is no increased stress on the joint and no danger of disease progression. Therefore, it cannot be said that sports and deforming arthrosis are incompatible concepts!
For joint health and restoration of their function, it is recommended to engage in physical therapy. Such activities do not require much effort and time, and they are also not financially expensive. Depending on the stage of the disease, the doctor will recommend certain exercises.
Most orthopedists are almost unanimous: walking is beneficial for osteoarthritis of the knee joints. It not only has a preventive effect, preventing the onset of the disease, but is also a good remedy. While walking, a number of positive changes occur in the body:
But even such a common activity as walking has its limitations. It should be noted that with grade 2-3 osteoarthritis of the knee, long treks, tourism, even a regular trip with bags from the store can become difficult. Although the load on the knee joint is significantly less than when running, you should not neglect safety measures by overloading the sore joint. Short walks are the best option for osteoarthritis of the knee joint.
It is known that when running, the load on the knee increases more than five times compared to the normal state. Therefore, even against the backdrop of positive aspects (increased blood circulation, acceleration of general and local metabolic processes), overload of the articular apparatus has a significantly more negative effect. This can lead to accelerated cartilage destruction and disease progression.
You should not engage in the following active sports, which include running:
Doctors unequivocally state that running is contraindicated in the second degree of arthrosis of the knee joint. Even with initial changes in the joints, the benefits of running are not supported by everyone. Only light short runs can be recommended. But in any case, you should definitely consult with your doctor to assess the benefit-risk ratio. Whether to run or not with arthrosis of the knee joint will be decided only by a qualified specialist, having considered the pros and cons of each specific case.
You should also be careful with squats. Many doctors do not recommend performing them at all for osteoarthritis of the knee, while others recommend limiting them as much as possible, trying to ensure that the following conditions are met:
It must be remembered that improper squats, even in healthy people, can lead to further development of arthrosis of the knee joint. Therefore, you should perform exercises according to medical recommendations.
It is not difficult to completely restore JOINTS! The most important thing is to rub this into the sore spot 2-3 times a day.
Swimming is an excellent universal remedy for the treatment of many diseases of the musculoskeletal system. While in water, the body experiences significantly less stress on the joints due to a decrease in body weight. Swimming is useful at any age and for any joint pathology, including arthrosis of the knee joint. In this case, the affected joints are unloaded, the muscles relax, and movements become smooth and unsharp.
The range of exercise in water increases because the limbs experience less resistance. It becomes possible to strengthen those structures that are responsible for stabilizing the knee. These include:
The style and method of swimming varies depending on the affected joints. If you have osteoarthritis of the knee, you can swim in the breaststroke style, as well as freestyle on the front or back. If swimming technique suffers, then first practice of movements in the water at the side is indicated.
You can swim not only in the pool, but also in open water.
It is especially useful for arthrosis to be in sea water, since in this case the body weight becomes even less, and mineral salts have an additional positive effect.
The joint tissues absorb the necessary natural components, their trophism and blood circulation improve. In addition, in the context of sanatorium treatment, mud baths will also be useful, as they also help unload the joint and supply cartilage and bone tissue with useful substances.
Swimming will not only provide a faster recovery, but will also help prevent knee arthrosis in people at increased risk. This is an excellent preventive measure and a good opportunity to always be in shape.
Physical therapy for osteoarthritis includes a wide range of gymnastic exercises. Treatment of arthrosis of the knee joint is strictly individual: those gymnastic procedures that are indicated for one patient may not be suitable for another. Therefore, all movements using exercise equipment are performed under the strict supervision of a doctor and in accordance with his recommendations.
As is already known, joints must experience stress in order to function properly.
With the help of adequate exercises, the destruction of cartilage slows down and mobility in the knee increases.
However, by incorrectly using such methods, you can achieve the exact opposite effect - accelerating cartilage destruction.
When using an exercise bike, you should be careful, remembering the following:
According to many orthopedic traumatologists, it is necessary to treat knee arthrosis using a treadmill and exercise bike selectively so as not to harm the patient.
The best option for patients with knee arthrosis is yoga exercises. According to Eastern views, arthrosis is the cause of improper circulation of energy flows in the body. According to Ayurveda, various sets of yoga exercises are recommended to treat the disease, depending on its type. There are three types of the disease:
You can do yoga without fear of injuring your knee, since the movements are smooth, muscle spasms are eliminated, they are gently warmed up, and tone is restored. There is no overload of the joints, and, therefore, no trauma to the cartilage tissue. And most importantly, yoga places great emphasis on proper breathing techniques, which saturate tissues with oxygen.
For Watt-type knee arthrosis, the following yoga elements are suitable to reduce inflammation and pain:
If Pitta-type arthrosis is present, then according to Ayurveda, yoga can help with the following exercises:
If a patient suffers from Kapha type arthrosis, then yoga recommends performing the following asanas:
Movements in yoga should be smooth and soft. The occurrence of pain or other unpleasant sensations indicates that the exercise was not performed correctly. Trust only competent and experienced instructors.
Osteoarthritis of the knee, of course, imposes certain restrictions on the patient’s motor activity. Most likely, arthrosis and elite sports will no longer be combined. Despite this, certain sports can and should still be considered as an effective means in the fight against this disease.
The knee joint is the largest in the human body, and it serves not only to provide movement, but also to support the entire body weight when walking.
The lack of necessary physical activity is most often a predisposing factor for deficiency of joint nutrition and the onset of a destructive process in cartilage tissue, in the synovium and in other elements of the knee joint.
Knee arthrosis can be provoked by increased physical activity, in particular by playing professional sports. Injuries to the knee joint during daily sports activities are not uncommon. Old and “fresh” injuries act as catalysts for disruption of the functionality of the entire joint. First, they lead to tissue scarring, and then to lack of nutrition and degenerative destruction.
To treat arthrosis caused by injury, you can play sports, but this must be done in doses, carefully and only with the permission of the attending physician. The course of arthrosis occurs predominantly without a pronounced inflammatory process, but this is not always the case.
Usually, if arthrosis was provoked by an acute injury to the knee joint, clearly defined inflammation can be observed. This factor does not allow the use of physical exercise, since in this scenario, sports can aggravate the course of the disease and cause injury.
If there is no inflammation, but there are signs of degenerative processes, it is very important for doctors to diagnose the stage of the disease, since the intensity and specificity of the physical activity necessary to achieve a positive result depends on it. Playing sports with arthrosis is not only desirable, but also necessary. The return of the joint to its former mobility depends on this.
Moreover, physical activity improves tissue nutrition and helps slow down or completely eliminate the degenerative process. Exercising can reduce the likelihood of developing muscle atrophy, which is not considered uncommon.
Osteoarthritis of the knee joint is a very dangerous disease that can completely destroy the joint in a short time. This is why treatment must be carried out under the supervision of a doctor. This is the only way to defeat the disease. The main method of treatment should be the prescription of medications, and physical exercises only help to bring the moment of complete recovery of the joint closer.
Moreover, the loads must be agreed upon with the attending physician and given in strictly defined doses. You can only train during the period of remission of the disease.
Riding a bicycle, exercising on an exercise bike, running and walking long distances with arthrosis of the first and second degree is not only possible, but also necessary. These measures can significantly improve the condition of the knee joints. Training can be intense and long-lasting.
With arthrosis of the third degree, you should be very careful when planning sports activities, since this stage of joint damage is characterized by serious damage and any awkward movement can provoke injury.
Sports activities during the treatment of arthrosis cause great discomfort to the patient, but it is impossible to do without them. Exercising allows you to lose weight, speed up metabolic and recovery processes, thanks to which the joint affected by arthrosis returns to normal faster.
The main symptoms of the appearance of degenerative-dystrophic changes include:
All these manifestations make training much more difficult, since the patient clearly feels not only significant discomfort, but also pain.
For arthrosis, there are a wide variety of options for physical activity, for example, therapeutic exercises, massage, swimming. In addition, doctors recommend their patients to run, walk, ride a bicycle, and exercise on an exercise bike.
Purchasing a bicycle or an exercise bike is available to most people today, so treatment of arthrosis, or more precisely, treatment of the knee joint at home, can be done on an exercise bike.
Many people naively believe that walking is a less intense method that acts as physical therapy in the later stages of arthrosis. In fact, using a bicycle places much less stress on the hip and knee joints than walking.
But an exercise bike makes it possible to choose the ideal regime for any stage of the disease. As a rule, these units have built-in computers that allow you to regulate the degree of physical activity.
When walking, the knee joint experiences not only the stress caused by motor activity in the diarthrosis itself, but also the load of body weight. The bicycle is much easier to carry, since in this case the body weight is supported by the seat, and a relatively small load is placed on the knees, which is caused by the pressure on the pedals.
If an ordinary bicycle is used for physical therapy, part of the load is transferred to the muscles and ligaments, so overload of damaged tissues is minimized. The exercise bike creates an optimal load at any stage of arthrosis of the knee joint. The convenience of this method of rehabilitation also lies in the fact that the patient can exercise in the comfort of his own home in any weather.
In most cases, walking, running and cycling are used for the optimal training regimen for arthrosis of the first and second degrees. In later stages of the disease, cycling and walking are also acceptable, but more limited in intensity.
Therefore, in order not to further damage the knee joint, it is worth spending more time on an exercise bike.
The most common are arthrosis of the knee and hip joints. In addition to the traditional treatment of arthrosis prescribed by your doctor, you must adhere to a certain lifestyle in order to relieve the diseased joints as much as possible.
With arthrosis of the joint, gradual destruction of cartilage tissue occurs. Therefore, with such a diagnosis, it is important to reduce the load on the joint. If you have arthrosis of the knee or hip joint, you should avoid heavy lifting, jogging, jumping, and static loads (for example, squatting, standing in a bent position). In order to further relieve the joint, the patient may be advised to use a cane.
However, living with arthrosis does not mean that you have to give up movement. On the contrary, the affected intra-articular cartilage needs nutrition. It is possible to ensure adequate nutrition of cartilage only if its blood supply is normal, which is achievable with physical activity. The best sports for arthrosis are walking at an average pace and swimming.
For arthrosis of the knee and hip joints, you need to choose shoes with soft elastic soles with shock-absorbing properties. When walking, such shoes will “extinguish” part of the load that falls on the affected joint.
Shoes and boots should have low and wide heels, which will increase your stability and reduce the risk of getting bunions.
For arthrosis, you need to use chairs and armchairs with high legs. This is necessary so that the knees are slightly lower than the hips. It is advisable that your chair has armrests that you can comfortably lean on when standing up. This will reduce the stress on the knee joint.
Joints really don't like excess weight. Even a couple of extra pounds can have a significant impact. With arthrosis, doctors strongly advise their patients to lose weight. With every kilogram you lose, you will reduce the rate of progression of the disease. In addition, losing excess weight will significantly improve the prognosis for drug and non-drug treatment of arthrosis.
You need to get rid of excess weight gradually, without resorting to strict diets and, even more so, grueling physical activity, which are contraindicated for arthrosis.
A complex of physical therapy for arthrosis - the so-called Shiatsu method. This method will renew your tissues and consolidate success; it will eliminate autotrauma. Let's figure out what causes arthrosis. First of all, the body itself is to blame for this. The tissues of the body sooner or later wear out on their own and lose their elasticity; very little time passes and your joints become injured on their own. And now you are steadily getting worse.
It is believed that arthrosis cannot be treated - at least by conservative methods, that is, without surgical intervention. But this is not so: to treat arthrosis it is necessary to engage in recreational physical education. It all depends on what type of physical exercise a person chooses and how he feels after the exercises. If exercise increases pain in the joints and swelling appears, then such exercises should not be done, since such exercise can cause even more harm!
You probably know this theory (unfortunately, I don’t remember who put it forward). It lies in the fact that the body sooner or later adapts to everything, be it weather conditions or diseases. We can quickly observe this adaptation during physical activity: today you lift 5 kilograms, and in a month – all 15. The essence of arthrosis is that your sick body adapts to itself. That is, you simply start to get sick even more. But if you begin to exercise in some way, putting stress on the joints, then in theory it will be possible to reverse the process of tissue wear or their adaptation to themselves. This is done through certain physical activities.
Many people have said: if you do physical exercises correctly, slowly, working through each one, then it won’t take long for you to feel that it’s getting easier for you. Physical exercise itself is a powerful weapon, and if done incorrectly, it can be harmful to you. So: if you are working out and, on the contrary, you feel pain and it only gets worse, it means that you either selected the exercises wrong, or you are simply in a hurry while doing them, in general, you are doing something wrong.
There are several principles that should guide you when choosing treatment using the Shiatsu method, and indeed all physical activities:
general physiological load on joints;
movement of the joint without certain stresses;
movement of the joint with stress;
the total motion of the joint you want to restore;
your internal state.
All exercises should be done taking into account the load on the joints; you should not lose sight of the loads that your joint will have to endure throughout the day. Exercises can be performed both with and without load; some people think that exercises performed without load are a waste of time, and that if you load the joint properly now, it will be easier later. This is a completely wrong line of thinking! Exercises without load have a very good effect on the joints even during attacks of severe pain; if you do exercises without load for a long time, the pain subsides (however, not everyone has the patience, since sometimes you need to do the exercises for more than an hour in a row without increasing the pace).
Physical activity should be controlled in a certain way. So, if you feel better, then you should gradually increase the load, and if, on the contrary, you feel worse and the pain suddenly begins, then you should reduce the load until the pain stops.
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About how joints should move
movement of a joint that is not loaded. For example, you are sitting on a chair or hanging on a horizontal bar and, without touching the ground or floor, begin to make movements, straightening and bending your leg;
movement of a loaded joint. Here everything is much simpler: it happens at the moment when you just go somewhere. Your legs support the weight of your own body.
You may think that moving a joint without load can lead to nothing good at all. But you are very much mistaken. With severe exacerbations of arthrosis, when you can no longer walk properly, there can be no talk of any stress on the joint at all. But small movements without load can help you a lot, even relieve some pain in the joints. The only problem is that these small movements need to be done for a very, very long time and slowly, without sudden jerks. You may simply not have the patience for this. And those people who make these movements sharply and quickly are mistaken; as a rule, this method of treatment does not lead to anything.
By swinging your leg, you help improve the mobility of the joint, while no load is placed on the joint; swinging your limbs reduces pain in the joint. Exercises that place weight on the joint are more suitable for the final stage of treatment, when joint pain has become negligible. This is a kind of addition to swings: squatting on one leg, moving the other leg to the side or, if more convenient, back. An exercise with the same effect is to lie on your side on the floor and raise your leg up and to the side. Such exercises must be done with extreme caution, as they can lead to complications.
The emotional state of a person with arthrosis also plays an important role, since very often pain in the joints intensifies after the person has become nervous. I give you a small list of exercises for people with hip arthrosis:
Sitting on a chair with your feet on the floor, you need to slowly make small oscillations with your hips from side to side, the amplitude of the movements performed should not exceed 1 cm.
Lying on the floor, on your stomach, make small movements of your pelvis from side to side.
Swings with a straight leg back and forth, performed in a standing position.
Without bending your supporting leg at the knee, lunge forward with the other leg.
The following list is for people with knee arthrosis:
Sitting on a high chair or table so that your legs hang, perform light swings with your legs.
We try to stand on the floor with a sore knee, at first we do it half-heartedly, that is, not with the entire weight of our body, and then we can stand completely on our knee.
Crawling on all fours on the carpet. You can move on to this exercise only after you have completely mastered exercise number 2.
Before you feel pain, perform a half squat.
Regular physical activity
For a joint to function well, its cartilage must receive nutrients in a timely manner. There are no blood vessels in the cartilage itself, so it receives its nutrition from surrounding tissues. And when we move, blood supply increases.
Walking and swimming are especially beneficial. Dedicate at least an hour to them every day (with breaks), and the risk of arthrosis will decrease.
Alternation of work and rest
Joints can withstand quite a lot of stress, but they cannot “tolerate” it all the time. Therefore, during physical work, you need to take breaks every 1.5–2 hours.
It is useful to do stretching exercises in those areas that have been particularly stressed - this will reduce their tension and improve blood circulation. It's also a good idea to load up joints that don't move much during operation.
Collagen-rich foods
Collagen is a protein that is part of cartilage, tendons, and bones, making them more elastic and elastic. Collagen is synthesized in the body, but with age and increased stress, its production slows down, so it is useful to get collagen from food. There is a lot of it in jellied meat, but it also contains a lot of cholesterol. It is better to eat jelly and fish aspic. They are prepared with gelatin, a collagen derivative.
Shoes with soft elastic soles
Each step is essentially the impact of your foot on the ground. The soft elastic sole provides good shock absorption, the pressure on the intra-articular cartilage is reduced, which means the risk of their premature wear is reduced.
For the health of supporting joints, it is also important that the shoes are spacious, their uppers are soft enough, and their heels are no higher than 4 cm.
With heavy physical activity, the pressure on the joints increases many times over. This leads to microtrauma of the cartilage and its premature destruction. The risk is especially great if work or training in the gym does not correspond to the person’s physical fitness.
Some types of fitness in themselves are harmful to joints. These are weightlifting, step aerobics, running, jumping.
Long, same type of work
Seamstresses often have arthrosis of the hands, and painters often have arthrosis of the shoulder joints. It’s simple: the first ones perform movements with their fingers for several hours in a row, the second ones hold a roller or brush in their hand. Prolonged movements of the same type increase the load on the joint. As does staying in one position for a long time: squatting, bending over or... sitting in an office chair. Don't forget to get up and stretch.
Fatty foods, fast food, sweets
Abuse of such food leads to accelerated weight gain. Extra pounds significantly increase the load on supporting joints - knees and hips. It is no wonder that they are gradually beginning to collapse. Scientists have calculated that in obese women, arthrosis of the knee joints develops four times more often than in their slender peers, and is more severe.
Narrow shoes and high heels
Tight shoes put pressure on the joints of the feet, and this leads to metabolic disorders in them.
As for high heels, they harm not only the foot itself, but also the knee joints: when walking in stiletto heels, the pressure on their inner part increases. Therefore, such shoes are not suitable for daily wear; it is advisable to wear them only on special occasions, and even then only for 3-4 hours.
The above tips are only relevant if the joint is healthy. If signs of arthrosis: stiffness, pain, limited range of motion have already appeared, you need to act differently.
Therapeutic exercises play an important role in the treatment of arthrosis, because any movement increases blood flow to the diseased cartilage and brings nutrients.
A set of exercises should be selected together with your doctor!
Physical exercises for arthrosis of the knee joint and arthrosis of the hip joint exclude vigorous and sudden movements. The patient performs them smoothly and slowly in a sitting or lying position, without creating any particular discomfort. The basic principle of exercise for arthrosis of the knee joint is the regular repetition of therapeutic movements throughout the day. There are no age restrictions for these exercises. They are performed in specific body positions: sitting on a table or standing on the floor, lying on your back or stomach on the floor, on your left or right sides with a small pillow under your cheek.
The reader can find information about arthrosis of the knee joints and a set of exercises for this disease in the medical literature. For example, the brochure O.M. Lesnyak “What to do if you are diagnosed with osteoarthritis (osteoarthritis)?” clearly and clearly talks about the disease of arthrosis, methods of its treatment and gives examples of two sets of exercises for arthrosis of the knee joints.
It is recommended to do exercises for arthrosis of the hip joint at least five times a day. The set of exercises for this type of disease is not as numerous as for arthrosis of the knee joints, and includes only 5 exercises. Three positions lying on your back, one sitting on a chair and one standing on the floor.
Arthrosis affects all parts of the body where there are joints. When a diagnosis of arthrosis of the foot is made, the patient will immediately be prescribed a diet to reduce excess weight, which contributes to the development of the disease. An important factor here and immediately will be a change in shoe model, which aggravates the disease. You will have to immediately give up high heels and narrow shoes. Some will need to switch to soft sports shoes, others will need to wear shoes with soft elastic soles and a wide two-centimeter heel.
Therapeutic exercises for arthrosis of the foot should be rotational and should be repeated regularly throughout the day.
The cause of arthrosis of the ankle joint can be an injury that occurred many years ago. Ankle treatment is carried out with the help of medications, Nanoplast therapeutic patch and exercise therapy. Exercises for arthrosis of the ankle joint are performed from 1 to 3 hours a day, they are simple and not tiring for patients. Three positions are used: lying on the floor, turning the feet towards you, away from you and rotating the feet in different directions, as well as sitting on a low chair with the feet pressed to the floor and performing imitation walking movements with alternately raising and lowering the heels and feet.
Exercises for arthrosis of the hands should be performed 10 times a day!
Arthrosis of the shoulder joint is dangerous because the arm may stop moving if treatment is not started in time. Exercises for shoulder arthrosis must be performed daily for 3-4 weeks, 2 times a day. Increasing the load and increasing hand mobility must be done gradually. The purpose of these exercises is to form a natural muscle corset around the joint and preserve its function.
Damage to the hands is the most unpleasant type of arthrosis. A person practically finds himself helpless in everything and is unable to take care of himself. Exercises for arthrosis of the hands are recommended to be performed 10 times a day. The most basic of them is to clench and unclench your fist, alternately touch the tip of your thumb to the pads of your index, middle, ring and little fingers, press your palm to the table and carefully lift each finger.
The following general health measures are recommended for patients with arthrosis:
Be healthy! Don't let arthrosis break your will to live!