One of the most common joint diseases in the world is arthrosis. At the age of 45, up to 15% of the population suffers from it; at the age of sixty, every third person suffers from this disease, and at the age of seventy, every second person suffers from this disease. Of course, there are exceptions, such as herbs, which can become a provoking factor in the development of arthrosis at a young age.
Arthrosis is one of many diseases that inevitably overtake the older part of the population.
Pain in the joints occurs during movement, but at rest it is practically not bothersome. As a rule, painkillers are ineffective. Various warming ointments, compresses and mud help best. Blood tests usually show no visible changes. The disease can be detected using X-rays or MRI.
Arthrosis is characterized by dystrophic damage to the cartilage tissue of the joint. With age or as a result of injury, the amount of fluid in the core of the intervertebral discs decreases, due to which the elasticity and mobility of the joints decreases. Arthrosis most often affects the knee and hip joints. You can often find arthrosis of the big toe. A knee with arthrosis often makes itself felt by pain while walking or squatting.
The approach to treating this joint disease should be comprehensive. First of all, you need to contact the clinic at the first manifestations of the disease. Remember that only a doctor can make a correct diagnosis and prescribe adequate treatment.
Many symptoms of arthrosis are similar to those of other joint diseases, but the causes of their occurrence and treatment are very different from each other. Therefore, self-medication can not only be useless, but also have a negative impact on the course of the disease.
Only a doctor can prescribe a set of measures including drug treatment, physiotherapy, diet and physical therapy, which can stop the further development of arthrosis. Since treatment is most effective in the early stages of the disease, it is advisable to consult a doctor at the first symptoms of a knee joint disease.
One of the aids in the treatment of arthrosis is therapeutic exercises. One of its main principles is “do no harm”! Depending on the stage of the disease, a set of exercises is formed. In the early stages of the disease, vigorous movements are an excellent way to improve joint mobility and increase blood flow.
If the joint has already begun to deteriorate, then vigorous exercise can only worsen the patient’s condition. Therefore, before starting a complex for the treatment of arthrosis of the knee joint, it is necessary to consult a competent specialist.
A physical therapy trainer selects an individual set of exercises that can help you and will not harm your joints. For the acute period of the disease, exercises are selected aimed at improving lymph flow, blood supply to the joint, relaxing the muscles around it and reducing pain.
During the remission stage, the emphasis is on strengthening the muscular-ligamentous apparatus of the joint and restoring its functions.
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.
Gymnastics for arthrosis of the knee joint is based on three principles - caution, regularity and gradualness. It is recommended to perform all exercises either sitting or lying down. There should be no vigorous exercises “through pain” in a complex. The load increases gradually, as does the range of movements.
The duration of the exercises should be a few seconds, but they must be repeated several times a day. One of the main principles of performing any treatment complex is the regularity of its implementation. Exercises from time to time not only do not bring results, but can also have the opposite effect, causing an exacerbation of the disease.
All exercises for therapeutic effects do not tolerate sudden movements and are performed smoothly and slowly:
These exercises are performed several times at intervals of ten seconds:
After completing a therapeutic set of exercises, it is recommended to perform self-massage of the thighs, its front and side surfaces. It is performed for three to five minutes by vigorous rubbing from bottom to top, from the knee to the groin. It should be “warm” and comfortable. No pain is allowed.
One of the factors contributing to the development of arthrosis is excess weight. Losing body weight has a beneficial effect on the treatment of arthrosis of the knee joints. However, reducing the patient's weight alone cannot cure arthrosis.
A balanced diet must be included in the complex of therapeutic measures. Patients with arthrosis should include as many fruits and vegetables in their diet as possible. Among the fats, vegetable oils should predominate, for example, olive, sesame and butter in small quantities. As for meat, preference should be given to chicken, turkey and veal. Any fish is recommended, but not fried.
Particular attention should be paid to lactic acid products, especially cottage cheese and natural yogurt. Buckwheat is the best cereal. Only whole grain baked goods can be consumed.
Much attention is paid to the complex of vitamins that should be consumed by everyone suffering from arthrosis. In addition to chondroprotectors, it is necessary to consume a complex of B vitamins. All this can be selected for you by your attending physician, in accordance with your stage of the disease, your physical condition and preferences.
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.
The knee joints play an extremely important role, as they provide support and walking. The development of osteoarthritis leads to a significant limitation of patients’ motor activity, the inability to perform usual work, and a decrease in the quality of life. Therefore, all treatment methods that are currently used are aimed to a greater extent at the speedy restoration of a person’s functional ability.
Therapy for arthrosis of the knee joints is complex, it includes various techniques that make it possible to ensure an impact on all parts of the pathological process.
At the same time, many methods complement each other well, and some are used in stages. A set of measures will help treat arthrosis:
Each method has its own characteristics and contraindications. Any treatment is prescribed in strict accordance with the doctor’s recommendations and is carried out under his direct supervision. Only after mastering the correct implementation of certain methods can you use them at home.
Regardless of the degree of development of the disease and the prescribed therapy, it is necessary to ensure conditions under which the treatment will be as effective as possible and bring the expected result. First of all, this concerns changes in the lifestyle of patients with arthrosis of the knee joint. It is necessary to pay attention to the risk factors that are present in the patient and carry out their persistent correction.
Dietary recommendations are of great importance for gonarthrosis. They are mandatory not only for overweight and obese patients, since they include the general principles of rational nutrition.
To lose weight, you need to pay attention to limiting the intake of animal fats and carbohydrates, eating more plant fiber (vegetables, fruits, greens), giving preference to cereals and dairy products, and drinking enough liquid.
Products containing collagen and gelatin (jelly, jellies, jellied dishes, jellies, jelly) help treat arthrosis. It is also necessary to take care of the intake of vitamins C, D, group B, and minerals (calcium, phosphorus) into the body.
Proper nutrition is the key to health. This is not only a good prevention of joint diseases, but also an affordable means of combating them.
Increased load is the main factor that should be excluded when treating knee arthrosis. And this should be done immediately, because by continuing to experience overload, the cartilage tissue will not be able to recover, and destructive processes will intensify.
A weight loss program includes not only diet, but also adequate physical activity. At first, simple morning exercises may be enough, which will expand as the degree of training increases.
If arthrosis of the knee joint occurs in representatives of working professions, then it is worth considering moving to another job with easier work. An important point will be the use of a cane, which is especially important for older people suffering from gonarthrosis.
Physical exercises for arthrosis have a complex positive effect on joints with gonarthrosis. Unlike medication and physiotherapy, physical therapy is applicable only when the active inflammatory process subsides. It has an undeniable advantage - under the influence of exercise, the volume and amplitude of movements in the joints is restored. In addition, other effects of exercise therapy for osteoarthritis are observed:
Exercises for arthrosis of the knee joint are effective for any degree of the disease. Their implementation will ensure the transition of the disease to a milder form, and over time will help you forget about it altogether.
When performing exercise therapy for arthrosis of the knee joint, you need to remember the simple principles on which it is based:
At the moment, there are several methods of performing therapeutic exercises for arthrosis of the knee joint. You can choose the best one (according to Evdokimenko, Popov, or others) only after consultation with a rehabilitation specialist. Doing gymnastics with knee arthrosis should be done under medical supervision in order to perform the exercises correctly.
Gymnastics for arthrosis of the knee joint using the Evdokimenko method allows you to strengthen the muscles and ligaments of the affected joint without flexing and straightening the limb. The basis of the exercises are static movements, which make it possible to put less stress on the knee, and, therefore, treat it more effectively. Here are some of them:
For deforming arthrosis of the knee, this set of exercises should be performed slowly, alternating with rest, and after static movements, you can perform gymnastics in a dynamic mode.
Phys. Evdokimenko’s exercises are indicated for arthrosis of any degree and at any age; they can be recommended for gonarthrosis and the elderly.
Popov’s therapeutic exercises for arthrosis are widespread. Moreover, its essence lies in the principle of “small movements” aimed at warming up the muscles. Some of the exercises performed for knee arthrosis include:
Only an experienced specialist can tell you what exercises will help treat gonarthrosis in each specific case. The Popov complex has been actively used for many years under the leadership of Muslim Jamaldinov, a famous sports rehabilitation specialist.
The use of exercise therapy for arthrosis of the knee joint (Popova or Evdokimenko) is an important point in the complex of therapeutic procedures. Treatment of gonarthrosis, not only initial, but also severe, cannot be done without it. Regardless of age and fitness level, physical education is indicated for all patients.
Arthrosis can only be treated using an integrated approach and with the active involvement of the patient in the process.
For each patient, after a detailed examination, his own course of treatment is prescribed; it depends on both the stage of the disease and the characteristics of the person’s condition. Doctors often suggest taking a course of medication, some physiotherapy procedures and doing special therapeutic exercises.
Only complex treatment of arthrosis can give a worthwhile result, so performing special exercises is simply necessary. A specialist can offer various options for gymnastics:
Special classes allow you to get good results. Firstly, they help in the treatment of arthrosis through the constant development of the affected joint, strengthening the muscles and restoring the motor function of the knee. Secondly, moderate physical activity gives a positive charge of emotions and has a beneficial effect on the state of the cardiovascular system.
The basic rule of gymnastics for arthrosis is a reasonable approach. There is no need to try too hard, work as hard as you can and try to do the exercises as energetically as possible - this will not give a positive effect, and can only make it worse. Accuracy and strict implementation of all specialist recommendations is extremely important.
Correct implementation of therapeutic exercises quickly produces its first “fruits”. So, after just a few workouts, the swelling of the affected knee noticeably decreases, the intensity of pain decreases and motor function slightly improves. Since the joint loses its protective layer due to illness, the load on it increases, and thanks to regular exercise, the muscles become stronger, which creates additional support for the joint, thereby relieving excess stress from it.
The classic gymnastic complex for arthrosis contains a number of special exercises. It is prescribed after completing a course of treatment with medications and is used as a means of preventing the disease . You don’t need any complex sports equipment for exercise, just sportswear, a soft mat and a chair. Let's look at the main exercises from the complex:
You should not choose exercises for yourself; only a specialist (doctor) can choose the correct set of treatment procedures.
The following technique belongs to Dr. Popov and it is, first of all, intended for actively warming up the muscles and preparing the legs for the upcoming walk. The complex is almost entirely performed while sitting, on the edge of a chair. To begin with, according to the method, you need to rub your knees a little with your palms, gently stroking them. Then you can begin the exercises: imitation of walking in a sitting position, stretching the muscles, developing the joint using the flexion-extension method. The last exercises are performed while standing: the patient pees on the back of a chair, alternately moves his legs back and makes slow circular movements with his toes.
In the treatment of arthrosis of the knee joint, exercises from hatha yoga and water gymnastics will also be useful.
Water training includes swimming in any convenient style, as well as walking and squats in the pool.
The first rule of therapeutic exercises is the absence of pain during exercise. That is why, as soon as the patient feels pain, he needs to immediately stop doing the exercises. Completing tasks through overcoming yourself will not bring any benefit. The period of exacerbation of arthrosis is the main contraindication to therapeutic training.
While performing the exercises, you should adhere to the following recommendations:
shoes should not be tight, so as not to interfere with blood circulation and not to form calluses;
If you follow all the recommendations and take therapeutic exercises seriously, you can achieve excellent results, protecting yourself from the unpleasant manifestations of arthrosis of the knee joints.
Before you start doing gymnastics, you should definitely consult a doctor.
Be sure to adhere to the following rules:
Attention! Some exercises are performed while kneeling. Take this position very carefully and carefully. It is strictly forbidden for patients with arthrosis to crawl on their knees!
In the morning, in order to warm up and gain energy, without even getting out of bed (that is, while lying down), do the following exercises:
To some, these exercises may seem banal and too simple, but they really help with arthrosis of the knee joint - try it and see for yourself!
Be sure to rest between exercises. Important! During these pauses, a patient with arthrosis should not rest with his knees bent, as this may contribute to the development of a violation of the extension of the knee joint - flexion contracture - which is difficult to treat.
During the day, when you have already “dispersed” a lot, it is appropriate to perform more active exercises:
The starting position for all exercises in this block is sitting on a bed or sofa.
If you're not always able to stick to a strict exercise schedule, the three effective exercises below will help make up for it. Although all movements are primitive, they are very useful for arthrosis of the knee joint. Plus, they are easy to do almost anywhere and at any time. Your task is to make them your habit and do them as often as possible.
It is especially important to perform therapeutic exercises for grade 2 arthrosis. It prevents the progression of pathology.
Exercises that are performed on the floor or on a mat can be called gentle. They can be performed by elderly patients without much strain. In addition, in the supine position there is no vertical load on the knee joint. The complex includes the following movements:
Many experts rightly believe that therapeutic exercises for knee arthrosis should include not only exercises for the knee, but also a whole range of movements aimed at the general improvement of the musculoskeletal system.
Doctor of Medical Sciences, S.M. Bubnovsky, the author of numerous medical articles and inventions, has been dealing with problems of the musculoskeletal system for many years. In the “Kinesitherapy” center he created, diseases such as gout, osteochondrosis, arthrosis and arthritis are successfully treated. One of the unique developments was Bubnovsky gymnastics for knee arthrosis, which returned patients hope for a life without pain and disability.
Therapy for knee arthrosis from Bubnovsky is a solution to the most important problems contributing to the development of the disease. It includes:
The treatment program is selected individually and consists of exercises and physiotherapy developed by Bubnovsky for knee arthrosis. The health complex is based on many years of research and practical testing of the proposed methodology.
Understanding very well that a disease such as gonarthrosis must be attacked from all sides, Dr. Bubnovsky included several effective methods in his program to combat it:
The duration of therapy for knee arthrosis according to Bubnovsky and the selection of a simulator depends on the degree of the disease, the age of the patient and his general physical condition. Gymnastics from Bubnovsky on video:
While developing a set of exercises, Dr. Bubnovsky established certain rules that must be followed when starting to treat knee arthrosis with the help of his exercises. They look like this:
The doctor warns that to achieve noticeable improvement, classes must be regular and long-term.
Bubnovsky accompanies his original technique with various useful tips and professional recommendations. Some of Dr. Bubnovsky's advice for knee arthrosis is unusual and may cause confusion, but the professor knows what he is talking about. All his recommendations have been tested by time and constant training with patients.
Getting down on all fours when you have knee arthrosis and are in pain seems like an unthinkable solution. However, according to Bubnovsky, walking on knees is useful and effective. In order to spare the knee joint, the doctor suggests applying an ice compress to it during movements. The first steps will be difficult for you, but after taking two or three today, you should increase their number, bringing up to 30 steps at a time.
Contact the Bubnovsky Center for detailed explanations on walking on all fours.
The amazing discovery made by the doctor is that when performing exercises, exhalation should be accompanied by shouting “Ha!” This is where Bubnovsky’s famous statement was born that “The disease must be exhaled.” The doctor is convinced that this procedure enhances the effectiveness of therapeutic exercises on gonarthrosis.
Use the magic “Ha!” You can do it by walking on all fours, trying to sit on your heels afterwards. Shout out “ha” when you try to sit on your heels, and you will more easily endure the pain syndrome, and after 3-4 months you will be able to do it easily and naturally.
It is not necessary to look for a trainer or specialist to do recreational gymnastics. You can perform the exercises developed by Bubnovsky for knee arthrosis at home. The main thing is to monitor the gradual increase in load, the technique of performing movements, and prevent the occurrence of severe pain.
Description of the complex exercises:
It is advisable to do gymnastics every day. The minimum repetition of one exercise is 10 times, but it is important to increase their number and try to perform it with maximum amplitude. Dr. Bubnovsky himself talks about how to breathe correctly during gymnastics:
Patients suffering from gonarthrosis are interested in what results they can achieve by doing adaptive physical therapy using the Bubnovsky method. This is not an idle interest, because the disease is dangerous in that it can lead to disability and loss of quality of life. Reviews from people already practicing this method indicate that there are significant improvements. Experts state that the use of Bubnovsky’s techniques allows:
Agree that with such forecasts it is worth paying attention to the professor’s invention and applying his methodology to yourself.
The doctor himself, and the specialists working in his center, warn that not all patients with gonarthrosis can do such gymnastics. It is prohibited to use it in the following cases:
Before starting classes, be examined by a therapist to find out your general health.
Bubnovsky’s therapeutic exercises, proposed for patients with gonarthrosis, look unusual and, naturally, arouse skeptical considerations from other specialists. Many rheumatologists and orthopedists are suspicious of his methods and mercilessly criticize the professor’s innovation. However, there are statistics that state that the number of people who have overcome arthrosis with the help of Bubnovsky gymnastics is steadily growing.
Humanity has not yet found methods that can completely cure gonarthrosis and other types of arthrosis. Doctors do not stop searching and may someday achieve success. Today, patients are offered effective ways to combat this disease, and Bubnovsky’s method is no worse than others. If it helps, then it's worth trying.
In the treatment of arthrosis of the knee joint, exercise therapy occupies one of the important positions. Correctly performed gymnastics for knee arthrosis helps maintain its mobility, ensures normalization of blood flow in the affected area and maintains muscle tone. Orthopedists have developed several exercise therapy complexes designed for exercises for various degrees of illness.
In combination with physiotherapy, mud therapy and medication, exercises for knees with arthrosis perform a number of important tasks:
If the patient regularly engages in exercise therapy, he will be able to completely rehabilitate the diseased joint and restore mobility to the knee. Moreover, gymnastics will stop the progression of the disease to the 3rd degree, when a person faces disability and surgery. Video with Dr. Bubnovsky about the benefits of gymnastics for knee arthrosis:
In order for therapeutic exercises to be beneficial and enjoyable for the patient, special rules must be followed. When starting exercises, adhere to the following recommendations:
Not every patient has the opportunity to regularly attend classes in specialized centers, and not every locality has such centers. It is very good that a person can perform exercise therapy complexes developed by specialists at home. We offer you several types of exercises that you can easily master on your own. About the prevention and maintenance of the knee joint in good condition is shown here:
The presented diagram shows exercises in which available means are used:
A gymnastic stick and chair help develop the muscles of the arms and legs, allow you to perform complex exercises without problems, and keep your muscles toned. Carefully study the movements depicted and perform them at home, repeating each of them 4-6 times. Follow the rules we described above.
The value of therapeutic exercises performed in an aquatic environment lies in the fact that hydrostatic pressure acts on the patient’s body. Due to this, blood flow in the affected area accelerates and metabolism improves. If exercise in the gym is uncomfortable for you, replace it with water exercises. Example of exercises that can be done in water:
There is a list of contraindications for which you cannot do therapeutic exercises. The main thing is to remember that exercise therapy is carried out during the period of remission of the disease, when it hardly manifests itself. In addition, you should refuse classes when:
treatment of joints and spine
?improving blood circulation and reducing lymph stagnation in the affected knee;?
?They can be rubbed into the surface of the knee directly during exercise, combining them with a massage.?
?Slowly lowering ourselves onto our toes?
?lowering down, we exhale?
?sitting, alternately lean on the floor with your toes, then with your heel;?
?bring the shoulders towards the sternum and move them back to the shoulder blades.?
?Each exercise should be accompanied by a short rest (2-3 minutes). During this time, the pulse normalizes, breathing is restored, and blood flow to the diseased organ increases.?
?Do the previous exercise while lying on your stomach. We bend our knees and lower them, reaching for the buttocks.?
Lying on your side, lift the upper leg to a small height. The lower leg is bent at the knee. Perform on different sides;?
?Gymnastics for arthrosis of the knee joint?
?reduction of pain associated with swelling of the joint capsule;?
?To prevent gonarthrosis, as well as during remission, you can use the exercise therapy complex given in the video below.?
?You can use a more dynamic version of the exercises:?
?Gymnastics cannot be done:?
?sitting, toes on the floor, heel raised, perform circular movements with the heel;?
?flexion and extension of the arms at the elbows;?
?circular movements of the foot;?
?bend your arms at the elbows in front of you parallel to each other and rotate first in one direction, then in the other;?
?restoration of knee mobility;?
?Video: Exercise therapy for arthrosis of the knee joint?
?Then we change the position of the legs?
Do you still need to lower your leg slowly and smoothly?
?on critical days?
?lying down, straight legs together, pulling your feet all the way towards you;?
?Lower your arms, rotate them at the joint, turning in and out.?
?improvement of local blood and lymph circulation;?
?IP – lying on your back, bend both legs at the knees and straighten them. At the bend, the legs touch the buttocks.?
We grab our knees with our palms and interlock our fingers in the popliteal cavity. We pull our bent legs to our chest, and without releasing the lock we bend and straighten our legs.?
?Exercise therapy for the knee joint?
?Pain in the joints occurs during movement, but at rest it is practically not bothersome. As a rule, painkillers are ineffective. Various warming ointments, compresses and mud help best. Blood tests usually show no visible changes. The disease can be detected using X-rays or MRI.?
?prevention of further dystrophic changes in the joint.?
?general beneficial effect on the entire body.?
?These were the first ten exercises from the complex of therapeutic exercises for arthrosis of the knee joint. During the exercises, you should avoid various squats, as well as unstable leg positions.?
?Bend the leg at the knee at an angle of 90??
?immediately after operations?
?Even if the diagnosis has been known for a long time, and the joints hurt again, consult a doctor. Do not do the simplest gymnastic exercises without the advice of a physical therapy specialist or orthopedist.?
?grasping movements, grasping and holding a small ball with your hands;?
?For arthrosis of the upper extremities, exercises are done in a sitting position. For the lower extremities - lying down. For sore joints, passive flexion-extension movements are first recommended. For example, you can place a thick cushion under your knee and gradually increase its diameter.?
?It is best to conduct the first classes under the strict guidance of a medical specialist.?
Stiffness of the knee joint in the morning. Patients with arthrosis claim that in order to relieve this stiffness, it is necessary to first “loose up”, after which movements in the affected area improve and healing occurs;?
?When the pain has passed, you can begin more active gymnastics. This does not mean that you immediately need to run, jump or squat: start with simple exercises, combining them with a knee massage.?
?Raise the hip without changing the angle of the bent leg?
?for serious cardiovascular diseases?
?Damage due to arthrosis?
?If the exercises are performed correctly, in the future, you can perform the entire complex of physical education at home. When treating a knee joint, there are a number of features that should be taken into account when carrying out a complex of exercise therapy prescribed by a doctor.?
?crunching of the joint during movement.?
?Video: Gymnastics for arthrosis of the knee joint for the elderly?
?Therapeutic exercises should not cause pain. If pain is present, this may indicate either an incorrect execution of a particular exercise, or an incorrectly selected task.?
?Free swinging movements are allowed until slight pain appears. It is good to work out the ankle while sitting with your foot in warm water. To unload the joints and increase the joint space, it is recommended to stretch the lower limbs along the axis with a fixed load.?
?Repeat 10 times?
?Remission. The range of tasks of gymnastics for joints in this period expands significantly:?
?In the dynamic version we reduce the time the leg is held?
“Static exercises for gonarthrosis should be performed while maintaining the immobility of the knee joint?”
?The destruction of hyaline cartilage is accompanied by simultaneous thickening of the subchondral bone? ?A set of simple hip exercises includes the following exercises:?
?periarticular muscles are strengthened;
?In the remission stage, you can and should train in short bursts several times a day.?
Classes should be carried out exclusively during the period of remission of the disease (that is, when the disease has just begun to develop, there are no symptoms such as pain or redness). If classes are carried out in a state of exacerbation or progression of the disease, then this will cause suffering and lead to changes, and for the worse;?
?Bend and straighten with the feet lifted off the floor?
?Straight leg raises: ?
?In the later stages, hard calcium growths – osteophytes – appear on the destroyed cartilaginous surface?
?lying on your back, make alternating swing movements with straight legs up;?
?previous mobility of the diseased limb is restored;?
?brachial,? ?One of the factors contributing to the development of arthrosis is excess weight. Losing body weight has a beneficial effect on the treatment of arthrosis of the knee joints. However, only reducing the patient's weight cannot cure arthrosis.?
?The exercise therapy complex should be selected only by a qualified specialist?
?A set of exercises is best done in a sitting or lying position to avoid overload.?
Before performing any exercises, you should always consult your doctor. It may be that some set of exercises will have to be canceled;?
?Can I hold my knee with my hands?
?Rational nutrition must be included in the complex of therapeutic measures. Patients with arthrosis should include as many fruits and vegetables in their diet as possible. Among the fats, vegetable oils should predominate, for example, olive, sesame and butter in small quantities. As for meat, preference should be given to chicken, turkey and veal. Any fish is recommended, but not fried.?
?The physical therapy trainer selects an individual set of exercises that can help you and will not harm your joints. For the acute period of the disease, exercises are selected aimed at improving lymph flow, blood supply to the joint, relaxing the muscles around it and reducing pain.?
?Visits to the pool will be very effective in the treatment of arthrosis of the knee joint. Water relieves excess stress on the joint and allows you to enhance the effect of the exercises.?
?if a block of exercises is too difficult, then it is best to replace it or reduce the intensity of the exercises.?
?small joints of the arms and legs.?
?In the first days after surgical treatment of the knee.?
?We tilt our torso towards our knees, simultaneously bending our knees and lowering our feet to the floor?
?The exercise can be performed with both straightened and bent knees?
?start with 10-15 seconds, then gradually increase the time you raise your leg to 30 seconds or more?
?In our case, the role of such repairs will be played by correctly selected exercise therapy.?
?An exercise bike is the best way to develop a knee?
?We present to your attention a set of exercises designed specifically for the treatment of arthrosis of the knee joints:?
From a sitting position on a chair or bed, make circular movements with your shins clockwise and counterclockwise with each leg alternately. It is good to increase the intensity of rotational movements.?
?We do not yet plan to replace individual parts of our ODS, but it is within our power to strengthen them.?
?exercises should be performed in a certain order - from simple to more complex;? ?We warm up the knees: we rub the joints with our palms in front. First clockwise, then counterclockwise. After this, we rub the popliteal hollows.?
?Lying on your back with straight legs, stretch your heels without stretching your toes. This exercise relieves muscle tension well and also helps improve metabolic processes in the knee joint;?
?Exercise bicycle or scissors from a lying position on the floor or on a bed.?
Arthrosis of the knee joints causes a lot of inconvenience to the sick person, in addition to pain. In the acute and remission stages, the disease significantly limits the mobility of the limb. This is due, first of all, to the often increased weight of a person, which increases the load on the joint capsule, and to psychological problems, when a person is afraid of causing himself pain by unnecessary movements.?
?two or three steps forward and the same number back?
?The exercise is usually performed while standing, but for elderly and weak patients a sitting option can be recommended.?
?the load must be adequate and correspond to the severity of the disease;?
?We make a vibrating movement with the whole body: slightly lift the heels off the floor, bending the knees.?
?Lying on your back, extend your arms along your body. Raise your straight legs alternately 15 cm from the floor. The back and lower back are pressed tightly to the floor;?
?Classes must be carried out systematically, preferably daily.?
?IP – sitting on the floor, legs extended forward. We do vibration by bending and straightening our knees.? ?Lying on your back, arms along your body. Raise one leg bent at the knee to the stomach; ?Same as in the previous version, slow march in place with the heel raised to the level of the buttocks.?
?Gymnastics for arthrosis of the knee joint is one of the types of effective treatment prescribed by a doctor to alleviate the patient’s condition.?
?A set of exercises for coxarthrosis during remission? ?Fold your legs into a “butterfly” and rub the inside of your knees with the backs of your hands. Rubbing gradually turns into patting. It is here that blood circulation is most often disrupted, which ultimately leads to arthrosis.? ?Exercise “bicycle”;?
?At the same time, the back muscles, pelvic, gluteal, extensor muscles of the toes, etc. will be involved?
?The ankle is developed with gymnastic apparatus?
?Now we put the emphasis on the heels, and lift the toes and pull them towards us?
?while holding the leg - holding the breath?
?Video: Gymnastics for arthrosis?