The human knee is designed in such a way that it plays a large role in the process of walking and bears most of the load when flexing and extending the lower limbs. Due to their location, these joints support almost the entire weight of the body. That is why without healthy knee joints, full motor activity of a person is impossible.
Arthritis of the knee joint is considered to be an inflammatory disease of the knee, accompanied by swelling of the periarticular tissues and debilitating pain that leads to limited mobility. Since the functions of this joint are very important for humans, this condition requires timely comprehensive measures for its treatment.
For effective treatment of a disease, it is important to correctly determine the cause of its occurrence and type. The following types of disease are distinguished:
The main tasks that need to be solved to eliminate this problem are:
Physiotherapeutic procedures and physical exercises help to cope with some aspects of this problem.
Since playing sports for arthritis of the knee joint helps improve blood circulation and, consequently, relieve swelling, therapeutic exercises are simply necessary as a mandatory measure in the complex treatment of arthritis after the disease has exited the acute phase.
Thus, moderate physical activity on the joint contributes to a speedy recovery of the patient. There is no point in exhausting yourself with training and setting sports records; it is better to give preference to physical therapy and water gymnastics.
Running is the most natural physical activity. Today we most often run for the sake of a healthy lifestyle and sports achievements. And once upon a time, running was necessary primarily for survival.
It will take some time to learn to ride a bicycle, but to learn to run all it takes is an angry dog. The ability to run is inherent in us by nature. But when it comes to the treadmill, we need to run for the benefit of our figure and health. And you need to learn this.
Now let's talk about general strengthening training, and a little lower separately about exercises for weight loss.
You need to start training on a treadmill by walking or light jogging and gradually increase the speed as you go. It is very difficult to say at what speed you should run, since everyone has a different level of training.
You need to pay attention not to speed, but to pulse. For an adult, a simple formula is used to calculate the upper pulse threshold: “220-age in years.” If you are 30 years old, then the upper threshold of your heart rate will be 190 beats per minute.
It is recommended to spend most of the workout at a heart rate equal to 70-75% of the maximum. That is, in our case, 133 beats per minute (190x70/100=133).
You need to exercise on the treadmill for about 30 minutes. Beginners are allowed to spend 15-20 minutes on training at first. Exercising for more than an hour is especially not recommended, as running puts stress on the spine and joints.
Here is an approximate training scheme:
Electric tracks have different training programs to add variety to your workouts.
New time, 1905, November 20. She immediately began to spin. The ambassador replied that he had not been given any instructions about this, that he would report to his sovereign, and he would give an answer with special ambassadors. I forced myself on her as a travel companion on the way home from school, I helped her write tests and essays, I poured out fountains of banal, clichéd love lyrics, and sometimes I secretly gave her flowers. I never dropped it. Maybe you are also from the police. It was a remedy in the hands of the government and because it represented works of art that were respected by the people as a sacred sacrament.
Rheumatoid arthritis is a disease of complex autoimmune nature. It leads to damage to connective tissue. First, small joints suffer, then large joints are involved in the inflammatory process. Many patients with rheumatoid arthritis become disabled. And very often they have to constantly “sit” on medications. Is it possible to become pregnant and give birth with this diagnosis? How high is the probability of having a healthy baby?
If a woman is diagnosed with rheumatoid arthritis, both her rheumatologist and her gynecologist will urge her not to conceive a child. And there are several reasons for this:
To make the right decision, the patient and her doctor need to analyze the following factors:
Of course, the woman herself will have to decide. And the determining factor will be her desire to have a child. If she decides to do this, then the rheumatologist and obstetrician-gynecologist should help her develop a strategy for further behavior. A woman needs to switch to a gentle treatment regimen. The drugs she takes should not interfere with the development of the fetus in the womb and the process of childbirth.
When planning to conceive, you need to consider the following points:
Chanterelle)) Student (179), voted 3 years ago
I can’t get access to rheumatologists in hospitals, soon I will have a practice in the forest, I need to urgently treat my knees, I did various physical procedures, it helped, but not completely and not for long. Is it possible to smear Larkspur on your knees at home and give Alflutop injections? Mom had been injecting her with joint diseases for a long time, but after a few years a hernia appeared in her neck. I don't know if this is related. Help.
Added 3 years ago
Is it even possible to give injections like this at home?
Vote for best answer
LADY. Enlightened (33672) 3 years ago
At home you can do whatever your heart desires. even injections, even running naked. the owner is a gentleman. I can’t get into hospitals)))) but you get in and don’t sit at home)))
OLGA Sage (15363) 3 years ago
There should be no hernia from Alflutop.
Elle Connoisseur (308) 3 years ago
It is unlikely that there is a connection between the treatment of the knees and the resulting hernia. One thing is true: self-medication is a dangerous thing, the most important thing is to establish a diagnosis and prescribe treatment, but it is almost impossible to do this yourself, there is not enough knowledge.
Running with arthritis and sore joints may seem counterintuitive, but it may be just what you need to relieve your pain and give you energy. In fact, the Arthritis Foundation recommends that people with the condition start exercising, debunking the popular myth that it's bad for your knees. Running for arthritis includes running on softer surfaces, strength training, cross-training and stretching exercises. Since the intensity of your running depends on the severity of your arthritis, consult your doctor before increasing your exercise schedule.
Run on soft surfaces. Concrete is about ten times harder than asphalt, so running on a soft surface such as grass, dirt, trails or synthetic track reduces stress and shock to your musculoskeletal system and joints. When you move to more gentle surfaces, watch your step. Some softer surfaces require increased range of motion in your foot and ankle.
Do strength training several days a week. Exercises aimed at strengthening muscles reduce pain and stiffness in the joints. Perform both isotonic and isometric exercises. Isotonic exercises using dumbbells will help strengthen muscles by moving the joints, while isometric exercises using a stick will strengthen muscles without moving the joints.
You can protect your joints and reduce the risk of injury with flexibility exercises.
The Arthritis Foundation recommends doing 15 minutes of stretching every day to strengthen and relax stiff muscles. Flexibility exercises include Tai Chi and yoga. The Chinese healing art of Tai Chi is particularly helpful in reducing pain and injury for people with severe knee osteoarthritis.
Complement your training with cross-training. So if you're into fitness or aerobics, you can strengthen your muscles with less intense activities such as swimming, cycling, walking and yoga. Cross-training on non-running days can also boost your metabolism, help you achieve your optimal weight, reduce fatigue, and keep your heart healthy.
Listen to the signals given by your body. If you feel a burning sensation in the joint area, stop exercising. Do not overuse strength exercises and running training. Too much activity during exercise can make your condition worse.
Buy new sneakers after every 300-400 kilometers. Build your workouts gradually and be consistent.
Of course, you know that exercise is good for your heart, your lungs, and your waist. But did you know that they are also good for your joints?
In fact, they are not just useful, but super useful! Especially if you have arthritis.
Just as birds are designed to fly and fish are designed to swim, your joints are designed to move up and down, left and right, and in circles. And if, due to lack of physical activity, they do not get what they should get, then they begin to suffer.
“Without regular movement, muscles tighten, tissue tightens, and gradual changes occur in the very structure of the joints,” says Kathleen Haralson, a physical therapist and associate director of the Washington University Regional Arthritis Center in St. Louis, Missouri, and a volunteer with the Arthritis Association. .
Unfortunately, some people who experience arthritis pain use it as an excuse not to exercise.
“But the result inevitably creates a vicious circle. You're in pain, Haralson explains, so you avoid exercise. Avoiding exercise can cause your joints to become less mobile. Less mobile joints cause you pain and inflammation, so you avoid exercise. And so on".
Are you ready to break this vicious circle?
Then get ready to hop on the exercise bike, swimsuit or... on your living room rug to do a few simple exercises that will make a huge difference in the long run. Once you do them, you will find that you not only can move your joints more easily, but you also no longer feel the same pain and stiffness and that it becomes much easier for you to carry out everyday activities.
One of those who has understood the benefits of physical activity is Billie Jean King. At age 18, she was involved in a car accident, which left her with osteoarthritis in both knees. But instead of accepting this, she took up the sport and became one of the most successful tennis players in history.
And today, years later, King promotes exercise as the best therapy against arthritis. “When I don’t exercise, I feel bad, that’s all,” she writes in an article published in the medical journal Physician and Sportsmedicine. “When I get the blood circulating in my knees, I feel relief.”
King is not the only person to make such a discovery. According to a report by scientists at the University of Michigan, most arthritis patients who regularly engage in aerobic exercise not only make significant progress in their exercise and strengthen their muscles, but also experience changes in the quality of their lives: they become more able to bear pain, their mood improves and they begin to feel better. lead a more active lifestyle.
While you're determined to get the most out of your exercise, you may be tempted to overdo it in the beginning. So before you don your sweats, do a few things.
"Consult with your doctor before you start exercising," says Arthur E. Grayzel, MD, senior vice president of medical affairs for the Arthritis Association. – Maximum loads can be just as harmful as minimum loads. Your doctor, along with a physical or occupational therapist, can create exercise programs tailored to your needs.”
And if you are over 50, then you need to undergo a mandatory stress test with an ECG to make sure, as Kari Dachman explained, that your cardiovascular system is in order.
If you have received the go-ahead for these exercises from your doctor, then change your approach before you begin. Instead of thinking of yourself as a patient struggling with an illness, think of yourself as an artist. The ballerina performs special exercises to strengthen her thighs and calves, and the pianist practices to keep her fingers and hands in good shape. So you use exercises to strengthen your joints and maintain optimal shape of your muscles.
Start slowly. “At first,” says Dr. Dachman, “you can practice for just 5 minutes - this will be quite enough. In the future, the duration of classes can be increased to 20 minutes and performed 4-5 times a week.”
What exercises should you do? There is a lot of choice here. And the bigger it is, the better. “There are three sets of exercises,” says Kathleen Haralson, “endurance, strength and flexibility.” Some activities, such as lifting weights, involve performing only one set of exercises. Other activities, such as swimming or walking, incorporate elements of all three.
This may be why swimming and walking are at the top of the list of activities that doctors recommend for arthritis sufferers. But doctors do not recommend activities like lifting weights or jogging, which put a lot of stress on the joints. But they don’t prohibit it either.
Some people say: “No effort, no result.” Others advise: “Whatever you do, don’t strain yourself.” Anyone who has ever been involved in physical education has always had a question at some point: how intense are the classes themselves?
In such cases, Dr. Dachman advises imagining a ten-point scale, on which 0 is the absence of effort and pain, and 10 is the occurrence of acute pain. So how hard should you work out when imagining this scale? “A 5,” says Dr. Duchman.
08/20/2016 — When arthritis left me bedridden at a young age, it seemed like life was . Dreams of a happy future could be given up. At the same time, he does not feel sorry for me, because pity only relaxes me. I can’t make old ladies run, but you will definitely run.”
02/28/2016 — If you have grade 1–2 arthrosis of the leg joints, you can continue skiing. But is it worth starting them if you have never before.
1 Is it possible to play sports with arthrosis of the knee joint? . that in case of second degree arthrosis of the knee joint, running is contraindicated.
03/25/2016 — Pages: 1. Running with knee arthrosis, Technique, tips. Please tell me how to continue running and not damage the joint. Now .
Is it possible to exercise if you have rheumatoid arthritis? You need to choose the right types of sports activities, exercise regularly and with.
Why you need to be careful with running and why you shouldn't run in the third stage. What about sore joints with arthrosis? Walking
Is it really necessary to stop running or is it still possible? . Even with arthrosis, diet is very important, look for something about this in.
At a young age, arthritis as such may not exist. unheated ligaments of the legs, which tear like a tightly stretched rope in the cold.
07/11/2016 — Since arthrosis is often associated with deformation of bone tissue, it is also called osteoarthritis. In theory, with arthritis and arthrosis, you cannot: Run; Jump; Squat; Lift weights; Etc. That is .
Exercise programs for arthritis. If you don’t like walking, you can start swimming, water aerobics, skiing, etc.
06/14/2016 — I run two or three times a week for half an hour, which in my opinion is not the same. You can wear sneakers) and at this time drink the medications prescribed by your doctor.
I wouldn’t really recommend running even for healthy people, especially on hard ones. With arthritis, it is very important to maintain mobility, but it is better to choose.
08/22/2016 — For Arthrosis, Rheumatoid Arthritis, etc., the doctor prescribes. I also have arthrosis of the knee joints at an early stage. I'm running.
Making an accurate diagnosis of rheumatoid arthritis is not an easy task: this... But it turned out that it can also be detected in some infectious diseases.
Since arthritis of the joints is an inflammatory disease, to its. That is why, with the slightest discomfort in the joint area, you need to immediately. arthritis, it is strictly forbidden to lift weights, jump, run, etc.
You can do dumbbells for rheumatoid arthritis, dumbbells 3 to sports, I ran a lot until knee pain started (at about 36 years old).
So, with arthrosis of the hip, ankle, and knee joints, it is harmful to run, jump, lift weights, squat, and climb mountains. When the joints are affected.. Summer doesn’t seem to be going away, and that’s good.
and then arthritis seems to be diagnosed on the basis of an ultrasound x-ray CT scan. This . That is, I run as if falling forward, and my legs are somewhere behind. Sadly, running puts a lot of stress on your joints.
However, regular exercise is beneficial for rheumatoid arthritis. Exercises are performed both with and without weights.
08/26/2016 — Is it possible to play sports with arthrosis of the foot? . This muscle group is the most massive, because when raising on your toes, jumping or.
05/15/2016 — Diet for the treatment of arthrosis of the knee joint. Hirudotherapy for arthrosis is recommended to be used as an additional treatment method and as a preventative measure. Is it possible to run with knee arthrosis?
How to exercise in the gym if you are diagnosed with arthrosis of the knee joint, degree 1. What is arthrosis. Stages of arthrosis, its methods.
02/5/2016 — After reading, you will learn everything about this disease and how to train with... In other words, training for arthrosis (and to avoid its occurrence) is useful and necessary. How.. 2. How to run correctly? 3.
08/20/2009 — With arthrosis of the knee joint, such loads are safe and not. It will be possible to donate blood for testing in large shopping centers.
He says you can ride a bike, but it’s not advisable to run. Well, firstly, with arthrosis, the joint space is preserved, which means that it is not.
06/30/2016 - Yes, runners also suffer from arthritis in their knees - that's a fact. But there is no direct evidence that running speeds up this process. Start running a lot only after you have lost weight.
Therapeutic exercise and gymnastics in the treatment of arthrosis of the knee joint. Exercise therapy for arthrosis of the knee joint is one of the main methods of treatment. But before running, the patient must accustom his body.
08/12/2016 — Is it possible to cure rheumatoid arthritis? . For example, with rheumatic diseases there should be no talk of warming up or, on the contrary,. Is it possible to run, swim, or work out in the gym? Run .
how to strengthen the knee joint with arthrosis how to strengthen it. When is it better to run and exercise, in the morning or in the evening - Duration: 3:26.
05/15/2016 — Today we’ll talk about how to run correctly so as not to harm your joints. But at the same time it should be flexible, not “wooden”. risk of developing arthrosis and arthritis, that is, joint deformation.
But the muscles, oddly enough, are strengthened much worse with such movements. But with arthrosis, especially advanced ones, the knee joints cannot cope... in the last 10-15 years, it is not recommended to suddenly start running.
Learn about the role of exercise in treating rheumatoid arthritis. Special exercises can provide an analgesic effect and.
08/26/2016 — The load on the knees when running and walking is almost the same, experts say. (Canada) studied how running and walking affect knee joints. Therefore, you should not start running in adulthood.
Why arthritis of the foot joints occurs and how to recognize the first signs of the disease. and hold your weight upright while jumping and running. In chronic cases, symptoms may not bother you from time to time.
05/28/2006 - Guys, once again for the stupid - is it possible for initial arthritis. When was the last time you ran, in school, probably during a physical education lesson? :)
Go to the section Is it possible to run with arthrosis? — Doctors believe that with second-degree arthrosis, running. The exercises should be used as...
We will tell you what rheumatoid arthritis is, how to live with it and how to fight it. The temperature rises, as with the flu, he may feel chills. about the harm that a person causes to himself by running around to healers and healers.
Question: physical activity for arthrosis. I mean fitness, or as a pensioner, health-improving gymnastics? . I was in shock for a long time and couldn’t get used to the idea that now I couldn’t jump or run.
That is, you won’t even strain the sore joint, and it will already make itself felt. Now it’s time to think about whether it’s possible to run with arthrosis.
Characteristic signs of arthritis are joint pain that worsens with movement. What's happening? As a rule, they are affected.
Sometimes this is justified - NSAIDs can be recommended to a patient with .. taken for arthrosis (depending on the stage of the disease) approximately 90 - 150.
With arthrosis, cartilage becomes weak and loses its ability to withstand mechanical stress. Namely, the interarticular cartilage does not perform.
01/07/2016 — At the same time with a disease such as bronchial asthma. You won’t be able to run the way you ran many years ago—you’ll have to.
In the initial stages of the disease, it can occur both during movement and. Factors that provoke the appearance of arthritis include: .. Patients with arthritis should not lift weights, run, jump, stand for a long time, .
About what problems there are with the knee joint, as well as how to solve them. Even with normal walking this is a lot, let alone playing sports. So if you already start running, buy good high-top sneakers. knee joint (for arthritis or arthrosis) there is a special orthosis.
For example, K. Cooper believes that: “Exercises such as running are strictly prohibited for people. Obliterating arthritis, which causes pain when walking. You should also not run during the period of any acute illness, including colds.
Is it possible to run with rheumatoid arthritis? After a month of storage at room temperature, the tincture is filtered and the herb is squeezed out. Complex.
You should know that with primary arthrosis, a lot of fluid rarely accumulates in the joint; diseases such as rheumatoid arthritis must be excluded.
It is not possible to suppress the immune system in case of autoimmune diseases, but it is necessary. Rheumatoid arthritis (does not always have systemic manifestations); .. did lotions and microenemas, ran daily, persistently overcoming the pain. What parasites cause joint pain? Joint pain after childbirth. What to do about fever with arthritis.
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Arthritis refers to a range of joint diseases that can be characterized by inflammation, swelling and pain. At first glance , it may seem that a diet for arthritis is a useless and unnecessary undertaking . but research by scientists has confirmed the opposite. Proper nutrition can help restore metabolism, avoid complications, and speed up the healing process.
Recommended foods for arthritis include the following:
The need to consume cold-water fish during a diet for arthritis is due to the large amount of polyunsaturated fatty acids it contains, which can have an anti-inflammatory effect. It is recommended to eat fish dishes at least three to four times a week. By the way, there is a plant analogue of omega-3 acid - gamma-linolenic acid, contained in gimlet, black currant and evening primrose oils.
When patients have joint disease, the level of selenium in the blood decreases; for this reason, a diet for arthritis must include foods rich in this element: whole grains, seeds, fish, nuts.
Eating fruits and vegetables that are yellow and orange in color is very important because they contain high levels of antioxidants that help reduce the risk of developing arthritis. Also, the presence of antioxidants can be indicated by the sour taste of the fruit.
This means that when choosing diets, you must be guided by a combination of foods that will be aimed at eliminating the inflammatory process.
The second goal of the diet is to neutralize ongoing autoimmune processes.
The third is the fight against excess weight, if the patient has one, in order to reduce the load on the joints. Here are some of the diets.
Scandinavian diet for rheumatoid arthritis:
Oatmeal, wheat and corn lead to an exacerbation of the disease. Therefore, with this diet they are completely excluded. Pork is excluded from meat products. Whole milk and citrus fruits are also prohibited. Spicy condiments and alcoholic drinks should be left out.
The diet begins with the fasting principle. The amount of food consumed is gradually increasing. You need to drink more liquid - herbal teas, rosehip and parsley infusion, beet and carrot juices, vegetable broths. Reduce salt to a minimum - up to 5 grams. in a day.
In subsequent months, legumes - peas, beans - are introduced into the diet. Then vegetables, fruits, soybeans, rice. After the third month of the diet, cheese, cottage cheese, yogurt, and eggs are included (no more than 3 pieces per week). It is permissible to eat boiled fish and beef every day (no more than 150 grams). The diet is indefinite and can be followed for a long time.
The result of the diet is stabilization of weight, reduction of stress on joints, reduction of joint pain and stiffness in movement. With the Scandinavian diet, there is even no need for hormonal anti-inflammatory pills.
Mediterranean diet for rheumatoid arthritis:
The basis of the diet is fruits, nuts, vegetables, fish, legumes, olive oil. Prohibited products are excluded. The diet clears out chemical compounds that contribute to joint inflammation. Just as effective as the Scandinavian one. Relieves pain and eliminates immobility.
Russian scientists took into account the positive experience of foreign doctors and the diets they developed and developed their own diet, which is not inferior in effectiveness to other diets.
Inactivity with rheumatoid arthritis reduces joint mobility and flexibility, weakens muscles, and leads to joint deformation. Regular exercise helps relieve joint stiffness, strengthen muscles, and achieve good physical shape. You will feel stronger and less tired.
Attention! Before starting training, you should consult your doctor.
Consider working with a personal trainer. Your instructor will help you choose exercises that are appropriate for your medical needs to avoid possible injury.
Such training develops endurance and strengthens the bones and muscles of the legs. Light aerobic exercise includes stair climbing, walking, dancing, and some types of exercise equipment, such as the elliptical.
Start with a few minutes a day and gradually increase the duration of your workout. Aim for the highest threshold—30 to 60 minutes a day at a comfortable pace. Try to exercise daily or every other day.
Incorporate resistance exercises into your workout routine that can be performed 2-3 times a week. This will help strengthen the muscles, increase joint mobility, and relieve pain (strong muscles support the joints better, thanks to which the pain goes away). Strength training also speeds up your metabolism and helps you burn calories and extra pounds.
For resistance exercises, use resistance bands, dumbbells, or weight machines.
Swimming is a great way to improve the health of all your joints and strengthen your back without putting too much stress on you. Start your workout with a few minutes in a warm pool. Use a swimboard if you have trouble staying on the water. Gradually increase the duration of your workout to half an hour. Try to work harder each time until you reach your goal.
06/30/2015 When walking with poles resembling ski poles, about 90% of all muscles of the body receive a load, and when walking normally - 70%. Since Nordic walking uses a large number of muscles, it burns one and a half times more energy than regular walking. Therefore, walking with poles is recommended for obese people.
The high energy intensity of Nordic walking helps train the heart muscles and increases the tidal volume of the lungs.
In European countries, walking with poles is included as a mandatory element in almost all rehabilitation courses conducted after injuries and operations on the musculoskeletal system. Thanks to this type of exercise therapy, patients with a prosthetic hip joint fully return to their normal rhythm of life within a month.
Supporting the poles also reduces the load on the knee and ankle joints. This circumstance makes it possible to successfully use Nordic walking for gout, heel spurs, and rheumatoid arthritis.
Walking with poles trains your sense of balance and coordination of movements and, moreover, is an ideal tool for improving posture with scoliosis.
This type of health-improving physical education is especially indicated for the following diseases:
-lung diseases, especially bronchial asthma
There are practically no contraindications. Nordic walking is universally suitable for people of any age, gender and level of physical fitness. If you have cardiovascular diseases, you should consult your doctor. For Nordic walking to give positive results, beginners need regular training, quality equipment and a good instructor.
Arthritis is an inflammatory disease that affects the joints. It can appear at any age for a variety of reasons. Treatment is often long, difficult, and sometimes involves taking hormonal drugs (for example, for psoriatic arthritis).
Many arthritis patients are not aware of very simple methods of getting rid of the disease, but doctors have already described cases of complete recovery only with the use of physical activity. We are talking about Nordic walking - a unique form of fitness based on walking with special poles in the air. The method is universal, inexpensive and suitable for almost everyone. very popular in the world: pay attention - if you meet people with poles like ski poles somewhere in the park, it means they are doing Nordic walking.
How are arthritis patients treated?
While walking, all muscles of the body receive load. Compare: running and regular walking allow you to use only the lower body. Nordic walking trains the muscles of the neck, back, shoulders, arms, and requires less effort.
Beneficial effects observed in patients:
And everyone is running, running, running, running, running, running,
run, run, run, run, run, and he...
From the repertoire of Valery Leontyev
Running is perhaps one of the most famous types of fitness activity. No other workout gets as much attention as running. The effect of running on healthy and sick people has been studied, the effectiveness of running in conditions of high altitude and low temperatures has been tested, and there are works that analyze the positive effect of running backwards on the human body.
Even someone studied the effect of this load on the state of the cardiovascular system of purebred dogs and great apes. And one conclusion can be drawn from all the work: running is useful for almost everyone and under any conditions. (In fairness, it should be noted that I have not come across any articles studying the effects of jogging on the body of cats, so do not rush to drag your furry pet along with you on a leash.)
The secret of this love is simple and clear. Everyone can run, both two-legged and four-legged, you don’t have to learn it. You can run everywhere: in the park and stadium, on the path and on the treadmill track. The effects of running on body systems are similar to the effects of any cyclic aerobic exercise. Here are some facts:
So how? Impressive? Then let's go.
First, choose the right equipment. It must be appropriate for the weather and terrain. Those who want to check the reliability of data on the health benefits of running in the mountains and in the cold, get climbing equipment and a hat with ear flaps, and if you want to move backwards, then you cannot do without a rear-view mirror. Well, seriously, inspect your shoes - they should not be worn out and comfortable. If the shape of your feet slightly resembles the letters O and X, and also if you were suspected of having flat feet, take care of orthopedic insoles.
When starting to run, you must remember that not every running pace is equally beneficial. There is evidence of pathological changes in the blood composition of highly qualified marathon runners (up to the development of “sports anemia”, etc.), rhythm disturbances associated with the function of automaticity are often detected in long-distance runners, changes characteristic of myocardial dystrophy are often detected due to physical overexertion and so on.
Therefore, in order for running to have a positive effect on you, it is important to choose the right intensity and duration of the workout. Start with 200–300-meter runs, do not force the load, even if you feel strong enough to run a marathon. It may happen that the next day, a rapid heartbeat and pain in the knee joint will not allow you to get out of bed.
Don't neglect warming up. Running mainly loads the calf muscle and the back of the thigh, so stretch these muscles with small lunges and bends, squats, warm up the ankle and knee joints with stretching exercises, in cold weather and when recovering from injuries, use ankle and knee braces.
We remind you that running is a natural tranquilizer, it relieves negative emotions; during exercise, the pituitary gland hormone endorphin is released into the blood, which causes a state of peculiar euphoria, a feeling of causeless joy, suppresses the feeling of hunger and pain. But, instead of these wonderful sensations, after a while you may feel pain in your legs, increased shortness of breath, and rapid heartbeat.
Don’t be alarmed, no one has deceived you yet - there will be euphoria, but later. The feeling of discomfort in the initial phase of training in sports is usually called a “dead point”.
The main thing here is to force yourself to continue running at the same pace through an effort of will. At a running speed of 1 km in 7-8 minutes, the “dead point” period will remain for 7-11 minutes. Then the “second wind” of shortness of breath will open, fatigue will disappear, running will become easy, your mood will improve, and your heart rate will begin to decrease. Keep this pace further, do not increase the load, it is in this slow run on the second wind that its therapeutic effect lies.
A lot of literature is devoted to the issue of proper construction of running training for various diseases, one of the most interesting books on this topic is “Running Formula” by E.G. Milner. We advise those who want to seriously engage in this type of fitness to turn to it. And on our own behalf, let us make some adjustments to the recommendations of pundits, based on our own running experience, as well as the latest research in the field of sports medicine.
Doctor of Medical Sciences B. PANFILOV: “It’s better to run by getting up an hour earlier than usual, on an empty stomach.”
Unfortunately, not everyone is capable of such a feat, and exercising on an empty stomach can cause headaches in some people. In addition, there is evidence that a significant load in the first half of the day can, in some cases, lead to the development of sudden myocardial infarction. So, running in the evening, in our opinion, is no worse, especially since jogging after a working day helps to discharge negative emotions accumulated after a hard day, “burning” excess adrenaline, and normalizing the body’s autonomic functions.
Candidate of Pedagogical Sciences E. Milner: “It’s better to run alone, without adapting to the physical capabilities of others”
Of course, any load, including running, should be purely individual. It has long been proven that the maximum effect of training in most people with an average degree of fitness is achieved at a heart rate of 50-85% of the maximum heart rate calculated specifically for this age. That is why it is recommended to train alone, so that there is no spirit of “competition”. But in our troubled times, when in the park under every bush many bad people can find both a table and a home, running alone is not safe, unless you decide to improve your dog’s health and run with him. As it turned out, this is also useful for him. In addition, we provide the following safety tips for runners, developed by the Road Runners Club of America in October 1989. Perhaps they will be useful for our runners too. The golden rule of medicine is that it is easier to prevent a disease than to treat it - it is universal and fully suitable for sports and other areas of life (naturally, after some paraphrasing). So,
Don't wear jewelry.
Carry some change for your phone.
Run with a partner.
Leave a note or let them know you are running alone. Inform family and friends about your favorite routes.
Run in familiar areas.
Avoid sparsely populated areas, deserted streets, and paths hidden in the bushes. Especially avoid unlit areas in the evenings. Run away from parked cars or bushes.
Don't wear headphones. Use your hearing to navigate your surroundings.
Ignore verbal advances. Be careful when approaching strangers. Look at others directly and be attentive, but keep your distance and keep moving.
Run against the direction of traffic to see approaching vehicles.
Wear reflective material if you run in the morning or evening twilight.
Carry a whistle or other noise making device with you.
From an article in the magazine: “When trying to move in a straight line, place your feet under you. Do not spread your legs to the sides and do not squeeze your knees. Some women have a bad habit of running with their legs spread wide and wide apart. If you cannot overcome this habit, your running will be ineffective."
Place your feet as usual. There is a lot of advice on this matter, but if you try to follow them all, you risk giving yourself cramps. Everyone has their own gait and way of running, established from an early age.
And it is DEFINITELY necessary to say something about those for whom running without the supervision of a physical therapy doctor is contraindicated:
Congenital heart defects and mitral stenosis (narrowing of the atriogastric opening).
Previous stroke or myocardial infarction.
Severe heart rhythm disturbances, such as atrial fibrillation.
Circulatory failure or pulmonary failure of any etiology.
High arterial hypertension (blood pressure 180 to 110 or higher), resistant to drug therapy.
Chronic kidney disease, thyrotoxicosis and diabetes mellitus not controlled by insulin.
Glaucoma and progressive myopia, threatening retinal detachment.
Any acute illness, including colds, as well as exacerbation of a chronic illness.
Remember that running causes severe shock to the body. In each running step, there is a flight phase when both legs do not touch the support and the body seems to float in the air. When one foot lands. a load falls on it that is 5 times the weight of the body. With each step, you “throw” your spine upward as if you were stretching an accordion, straining your Achilles tendons, and a huge load falls on your knee joints. If you have knee or lower back pain, running may not be for you either. In this case, you also need to consult with a physical therapy doctor or orthopedist.
And, since we started with our smaller brothers, we will end with them.
When running on a warm summer day with your dog, don't forget that they don't have sweat glands. They cool their bodies by breathing, which is not the best method for lowering body temperature. Bulldogs, boxers, and other square-faced dogs are especially bad at handling heat, as are aging or overweight dogs. They should be gradually trained to exposure to heat and long distances, and if your pooch appears tired, move him into the shade and pour water over his head.
To run properly in the morning, you need to “force” yourself to get up in the morning and run. It is especially difficult to run when the weather outside is chilly, windy, damp, cloudy or rainy. But the hardest thing is to take your first step. Therefore, for the first time you need to have favorable
The heart is the second most important organ in our body after the brain. Therefore, it is vital to closely monitor the health of the heart and its adequate functioning. An irregular alternation of heart contractions is a sinusoidal (sinus) arrhythmia.
Differential diagnosis of atrial fibrillation is presented as a result of laboratory tests, based on the clinical picture of the disease and some mathematical techniques.
It happens that the heart begins to beat faster than usual, and then suddenly stops. In medical language, this phenomenon is called arrhythmia. In this case, heart contractions are irregular and incorrect. There are different types of arrhythmias, but one of the most common is atrial fibrillation.
Cardiac arrhythmia is a disease associated with a disturbance in the rhythm, sequence of excitation, frequency, and contraction of the heart. Unfortunately, this disease is quite widespread. It is easier to prevent any disease than to cure it. This statement also applies to diseases.
Is it possible to run while... Should I run if I have tachycardia? arrhythmia, which is like everyone else. Is it possible to run with tachycardia? Can! Just slowly and... at best an arrhythmia. Is it possible to run while... Cardiac arrhythmias and. Endoscopic treatment of tachycardia and arrhythmia.