Osteoarthritis of the knee joint is a degenerative-dystrophic lesion of the articular structures of an inflammatory nature, leading to loss of functional activity of the knee.
Such a broad definition hides a real problem: often arthrosis of the knee joint leads to disability of the patient.
According to statistics, every fourth person on the planet suffers from diseases of the musculoskeletal system; the described disease accounts for about 25% of cases. Arthrosis can be treated in different ways. Specialized physical therapy plays an important role. Thanks to it, you can significantly improve the nutrition of the joint and strengthen the musculoskeletal system of the knee. But what exercises are most effective and how to do them correctly? Let's try to find answers to these questions.
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The complexes described below are suitable for people of all ages. The exercises are aimed at solving three problems:
• Improving blood supply to the affected joint.
• Suspension of the degenerative process.
• Strengthening muscles and ligaments.
They can be performed both at home and in small groups of 3-6 people. It is best to do these complexes under the supervision of an experienced physical therapy doctor.
1) Take a sitting position on the bed. Close your legs and relax as much as possible. Start making slow movements with your limbs one at a time. The feet should touch the floor and slide freely along it. Perform 7-12 times.
2) Take a position on the bed again, relax all your muscles. As you exhale, pull your knee toward your chest and pull your leg with maximum effort. If necessary, you can help with your hands. Do the same with the opposite limb. How to correctly perform such gymnastics for arthrosis of the knee joint can be seen in the photo:
3) The initial pose is identical. On the count of “one,” straighten both legs and strongly pull your toes toward you. On the count of two, return the limbs to their original position. The exercise is repeated several times.
4) Stand up. Feet at shoulder level, on the count of “one”, bend towards the left knee, press hard on it and hold for 5-10 seconds, on the count of “two” exhale and return to the original position. Repeat the same with the opposite limb.
5) Sit back on the bed or chair. The legs are spread apart at shoulder level, the hands are on the knees. On the count of “one,” rise from the bed (chair), inhaling and spreading your arms in opposite directions. On the count of two, return back to a sitting position. Repeat several times.
6) Starting position - lying down. You can lie on the bed or on the floor. Lower your arms and straighten your legs, all limbs are relaxed. On the count of “one”, strongly tense your thigh muscles. Remain in this position for several tens of seconds (20-40), then suddenly relax. This exercise helps relieve hypertonicity of the leg muscles, and this, in turn, helps relieve pain.
1) Take a lying position. Hands on knees, legs straight, relaxed. Press firmly on your knee, trying to overcome the resistance of your hand. Then relax and repeat the same with the opposite leg.
2) Lie down. Legs are bent at the knees. With a leisurely movement, you should spread your legs at the hips in different directions. It is important not to “go too far” with the depth of movements.
3) Lying on the bed or on the floor, you need to bend your knees. On the count of “one”, pull your limbs towards your stomach and stay in this position for a few seconds. Then return to the original position.
4) Lie down. The legs are relaxed and straightened. Raise your right leg, lifting it a few centimeters off the ground. Start making slow circular movements with your limb.
5) Lie on your back. Place your hands behind your head, forming a lock. As you inhale, pull your legs towards your chest, pulling your toes towards you as much as possible. As you exhale, return to the starting position.
6) Repeat the same exercise, only this time pull your legs towards your chest alternately.
7) The starting position is the same. Slowly bend your knees, pressing your feet firmly to the floor. As you inhale, lift one leg vertically up. The second should remain in place, then make an identical movement with the other leg.
8) Take an identical position. Legs straightened. Move one leg to the right (or left, respectively), trying to move the limb at the hip as far as possible. Repeat the same with the other leg.
9) Lying on the floor, raise your arms and legs up at the same moment, stay in this position, taking a deep breath. As you exhale, you need to take the initial lying position.
10) Perform the “bicycle” exercise, turning invisible pedals with your feet.
11) Carefully lie on your stomach. Place your hands under your head (under your chin). Raise one leg, then the other. Limbs should be straight.
12) Stand up. Lean on the back of a chair. Extend your right leg at the hip to the maximum amplitude to the right. Then do an identical exercise on the other leg.
13) Hold on to the back of the chair. Position: standing. Lean your elbows on a chair with one hand, legs straight and free. Start making light swinging movements back and forth. It is important that the leg performing the swing is as relaxed as possible.
1) Position - standing. Walk in place for five minutes, raising your knees as high as possible. This exercise improves the nutrition of the knee joint due to the flow of blood to it.
2) Stand on your toes, stand for a few seconds, then roll onto your heels, maintaining your balance.
3) Make swinging movements with your legs, alternating limbs.
All three complexes are ideal for implementation, both in the remission phase and in the exacerbation phase. These are the simplest gymnastics exercises for arthrosis of the knee joint. However, simplicity does not make them worse.
The exercises described below are only suitable for people whose arthrosis is in remission.
1) Lie on the floor. Arms along the body, legs straight. Raise your left leg off the ground a few centimeters. Stay in this position for a few seconds, then lower your leg. A good indicator is a feeling of fatigue in the calf muscle.
2) Lie on your stomach. Bend one leg at the knee and lift it above the floor. Hold for 25-40 seconds, then return to the starting position. Do the same with the other leg.
3) Lie on your stomach. Bend both legs at the knees. Then lift them off the floor and spread them apart. Now you need to just as slowly bring your legs together and return to the starting position. The exercise is difficult to perform, so whether to do it or not, everyone decides for themselves, based on the capabilities of their body.
4) Lie on your side. Bend one leg, straighten the other. Make vertical movements with your straightened leg.
1) Sit on a chair. Alternately raise your left and right legs, alternating movements.
2) Stand up. Lean on the back of a chair. On the count of “one,” rise with one foot on your toes. The second remains pressed to the floor. Then roll over to the other leg and do the same.
3) While sitting on a chair, perform a light massage of the knees using rotational movements.
It is advisable to perform the exercises of these two complexes at the same time. This way the effect of gymnastics will be maximum.
Another effective gymnastics complex for arthrosis of the knee joint is presented in the video:
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.
On the Internet there is a description of many gymnastics complexes for arthrosis of the knee joint. But it is not always clear how to implement them. There are a number of recommendations:
1) Pain should be excluded. If pain occurs when performing any exercise, this is a direct reason to refuse further performance. This means the complex is not suitable.
2) Don’t bother yourself without first consulting your doctor.
3) Cramps after exercise are normal.
4) Each exercise is performed 7-15 times. It is recommended to start with 2-4 repetitions, gradually increasing the amplitude.
5) It is not recommended to start training at a forced pace. This is fraught.
Exercise therapy can be an excellent assistant in the treatment of arthrosis of the knee joint. It is important to approach such a responsible matter correctly.
This pathology is characterized by degenerative processes in articular cartilage. With age, this tissue loses water and becomes thinner. Because of this, the articular cartilage in the knee becomes brittle and begins to break down. It can no longer perform its shock-absorbing properties normally, so the heads of the bones also suffer. To prevent further destruction of the joint and restore the ability to move, arthrosis must be treated at its initial stage. Only a doctor can prescribe the correct set of therapeutic measures. Typically it includes:
Moderate physical activity is very important for any joint diseases. Special exercises help to activate blood circulation, stimulate joint self-healing processes and prevent the development of complications. If you exercise regularly, physical therapy for grade 2 knee arthrosis can restore knee mobility. And at the beginning of the development of pathology, exercise therapy can completely restore its functions to the joint.
When a knee hurts, a person instinctively tries to move less. This affects the general condition of the patient, the health of his heart and blood vessels. And because of this, the functions of the knee joint deteriorate even more. It turns out to be a vicious circle, from which you can only get out with the help of therapeutic exercises.
Photos of exercises performed by sick people show that people at any age can do it. Even in the advanced stage of arthrosis, dosed physical activity will only bring benefits. Regular gymnastics has the following effect on a sore joint:
Physical therapy for arthrosis of the knee joint should be different depending on the severity of the disease. All patients benefit from the following exercises: exercise bike, swimming, yoga, walking on a treadmill or using a stepper. The strength and intensity of the load should depend on the stage of the disease.
Therapeutic exercise for arthrosis of the knee joint will be useful only if the exercises prescribed by the doctor are used, and several rules are followed when performing them:
Some patients believe that if exercise therapy is useful, then you need to do it as hard as possible. But this approach can lead to disability. There are certain restrictions that apply to performing gymnastics with this disease. Patients need to remember that they should not:
Most often, with arthrosis, the exercise is carried out in a lying position. The simplest exercises are done even in severe cases of the disease. More complex ones - only during the period of remission at the first stage of its development. Physical therapy for deforming arthrosis of the knee joint may include the following exercises:
There are also effective exercises from a side lying position. You can swing your legs up, forward and backward. If you roll over onto your stomach, you can do knee bends, straight leg raises, leg extensions, or upper torso lifts.
During the period of remission, exercises while sitting on a chair are also added. And with a mild course of the disease, on the recommendation of a doctor, you can add standing exercises.
Therapeutic exercise for arthrosis of the knee joint should train the muscular-ligamentous apparatus without straining the joint. It is very important to strengthen the muscles of the lower leg, thigh and buttocks. The types of exercises and the specifics of their implementation depend on the severity of the disease. All of them are selected individually. Often patients in the exercise therapy office are recommended the following complex:
There is also a special complex that has recently received more and more positive reviews. Dr. Bubnovsky has developed a special technique that allows you to recover from this disease in a short time. Such exercises can only be used under the supervision of a specialist. If performed incorrectly, they can aggravate the course of the disease. The Bubnovsky system has the following exercises:
So, we come to the main thing - creating a set of exercises for a sore knee. The task of exercise therapy is to make the muscles work without loading the joint.
The following are Dr. Evdokimenko’s exercises from his book “Pain in the Legs.”
Static option. Starting position (IP): lie on your stomach with straight legs, arms along the body. Slowly raise the leg straightened at the knee 15 cm from the floor and fix it in this position for 30–40 seconds. It is important that lifting the leg is carried out using the muscles of the thigh and buttocks.
Do it once with each leg.
Dynamic option. We perform it the same way as the static one, but we hold the leg above the floor for 1–2 seconds. Perform with each leg 10–12 times.
The IP is the same, only now one leg is bent at the knee at a right angle. Without changing the angle of flexion, we raise the leg above the floor 10 cm and hold in this position for 30–40 seconds, 1 repetition for each leg. The force should be applied exclusively through the muscles of the thigh and buttocks.
Dynamic option. Hold for 1–2 seconds, do 10–12 repetitions with each leg.
One of the variations of the famous “Swallow” exercise. IP as in exercise 1: raise both legs 10–15 cm above the floor, slowly spread them apart, and then bring them together. Without lowering your legs, repeat 8–10 times. It is necessary to ensure that the effort, as in previous exercises, is carried out only by the muscles of the thigh, and not the body.
IP: lie on your side, lower leg bent at the knee. Raise the straight upper leg above the floor by about 450 and hold in this position for 30–60 seconds. 1 rep on each leg.
IP: we sit on a chair. Straighten the leg at the knee joint and raise it above the floor as far as we can, holding it in this position for 30–60 seconds. Do 2-3 repetitions with each leg.
IP: We stand holding the back of the chair with our hands. We slowly rise on our toes and stay in this position for about one minute, then slowly lower ourselves.
Dynamic option. We do 10–12 repetitions, holding at the top point for 1–2 seconds.
IP management 6. Leaning on the heels, raise the foot up, linger at the top point for 1-2 seconds and lower to the floor; 10–12 reps.
IP is the same. We stand on the toe of our left foot, then the right heel goes up, and the left heel goes down - we smoothly “roll” on our toes 10-12 times.
The workout should end with self-massage to further warm up and relax the thigh muscles.
You can be convinced of the undoubted beneficial effect on the body, having been inspired to do exercise therapy for arthrosis of the knee joint, by learning the goals that gymnastics pursues:
The most effective exercise therapy for arthrosis of the knee joint will be in the initial stages of the development of the disease, until complete recovery and elimination of all symptoms. With advanced gonarthrosis, doctors strongly recommend that you stop doing gymnastics, as they can have the opposite effect.
Before you start doing the exercises, you need to familiarize yourself with the main contraindications. Exercise therapy should not be performed with knee arthrosis if you have:
Mostly all physical exercises indicated for arthrosis of the knee joint are performed in a sitting or lying position, in order to minimize the load on the affected areas. This method will be extremely beneficial if certain recommendations are taken into account:
Physical education for arthrosis of the knee joint is presented in a completely diverse manner and is based on exercises, gymnastics, fitness, yoga, aqua aerobics or any other type of physical activity.
Morning exercises are recommended for arthrosis of the knee joint to activate blood circulation after sleep, prepare the limbs for business and everyday activities. It may include 2-3 rounds of several exercises that can be done while lying in bed.
The head of the sports rehabilitation department, Muslim Jamaldinov, has developed a special method for treating diseases of the musculoskeletal system. This gymnastics for arthrosis is performed while sitting, perfect for patients suffering from severe, constant pain.
Osteoarthritis of the knee joints can be cured with the help of exercises developed by renowned experts. The full set of Jamaldinov’s exercises and the author’s special instructions for implementation can be found out by watching the video:
Gymnastics for arthrosis may include yoga, which has a beneficial effect on the structure of the knee joint not only on the physical level, but also brings mental harmony and balance. We invite you to perform several asanas that activate energy flows, thereby contributing to the healing of the affected limb.
Spread your legs wide apart. Turn the toe of the right limb straight, place the other foot perpendicularly. Slowly, to an acceptable point, lower yourself sideways towards the first leg, holding it with your hand. Raise your left arm above you. Stay still and take a few natural breaths in and out. Take a free position, rest a little, repeat for the other leg.
Place your legs very wide, bend your right leg as much as possible at the knee, the angle between the shin and thigh should be approximately 90°. Stretch your arms to the sides and keep them parallel to your legs. Stay in the asana for several breathing cycles. For better concentration, focus your attention on the fingertips of your outstretched hand. Complete the pose, repeat with emphasis on the other leg.
Sit on the floor, tuck your legs under you, gradually spread them, lower your pelvis down. Using your hands behind you, move your body down and back to the most comfortable point. Support yourself on your elbows or lower yourself to the floor completely. Take 5 to 10 full, calm breaths in and out, and try to feel relaxed. Slowly come out of the asana, lifting your upper body up with your arms.
You will learn other yoga exercises recommended for arthrosis of the knee joint and valuable tips on nutrition by watching this video:
The famous doctor Bubnovsky made a significant contribution to the treatment of the disease. He developed complexes of joint gymnastics, which are based on kinesiotherapy, that is, restoration of tissues and joints exclusively by natural means - movement. Daily morning or evening exercises can be based on this therapeutic technique, subsequently bringing wonderful results for arthrosis of the knee joint.
You can find out what therapeutic exercises are indicated for arthrosis, and get acquainted with the basic principles and subtleties of the knee joint from Dr. Bubnovsky’s online programs. There are a significant number of informational videos posted on the Internet, such as this:
Gymnastics for the treatment and restoration of tissues damaged due to arthrosis of the knee joint should exclude or minimize such exercises as:
Gymnastics for arthrosis of the knee joint is one of the most effective methods of treatment. It can be called the most accessible, since to perform simple exercises you only need willpower, free space and time. Start training right now using any complex that is convenient and suitable for you, and within a few weeks you will notice a significant improvement in your body’s condition, well-being and mood.
Osteoarthritis of the knee joints, or gonarthrosis, is a degenerative disease that causes the destruction of cartilage tissue, articular deformation and dysfunction of the knee joint. The initial damage to cartilage tissue originates at the molecular level, followed by a change in the structure of the substance, which leads to clouding, thinning and delamination of the cartilage, as well as cracking in different directions.
In the clinical picture of the development of the disease, there are 3 main stages. In the first stage, slight abnormalities of the hyaline cartilage are noted, while the joint retains its shape. Fluid accumulates in its cavity, penetrating into the area of the popliteal fossa with the possibility of developing a Baker's cyst. The pain syndrome manifests itself when walking and standing for a long time (especially noticeable when going down the stairs), but goes away at rest.
The second stage is characterized by significant thinning of the cartilage, up to the complete disappearance of the lining. Marginal growths of bone tissue and narrowing of the gap develop. Any movement is accompanied by pain, and long rest is necessary to relieve it.
The main signs of the third stage are the disappearance of cartilage over a significant area, obvious bone sclerosis, the appearance of numerous osteophytes, and severe narrowing of the joint space. The pain syndrome is expressed by increased intensity and does not go away at rest. There is some limited joint mobility, muscle wasting in the thigh and lower leg, and bone deformation begins. There is a change in gait and shape of the limbs.
The etiology of the disease includes the following main causes: hereditary predisposition at the gene level; old knee injuries; excess weight of a person, causing increased stress on the knee joint; excessive physical activity; metabolic disorders as a result of certain diseases, leading to intra-articular deposition of crystals (for example, uric acid); age factor associated with natural degenerative processes.
At present, it is not possible to completely cure gonarthrosis, but it is possible to stop tissue destruction and ensure a person’s full ability to work by using an integrated approach to treatment. The modern treatment regimen includes the following areas: wearing special knee braces to relieve stress from the medial areas; prescription of non-steroidal anti-inflammatory drugs; diet aimed at losing weight; physical therapy, including a special set of exercises; taking muscle relaxants; physiotherapy; injection of hyaluronic acid to replace synovial fluid; use of chondroprotectors; prescribing medications to normalize blood supply and improve blood rheology; PRP technique based on the introduction of a drug to restore cartilage tissue; surgical treatment if necessary (arthroscopy and joint replacement). The most important element of treatment is physical exercise for arthrosis of the knee joint, incl. special exercises for older people with arthrosis.
Exercise therapy for arthrosis is physical exercise that helps develop the affected joint, increase motor function, strengthen muscles and increase their tone. Charging should be carried out according to an individual program designed for a long period of systematic treatment. The program must take into account the person’s condition, stage and phase of the disease; Be sure to pay attention to contraindications. During the period of remission, exercises for knee arthrosis are performed more often, longer and with greater load, and during exacerbation of the disease, the intensity is reduced to a minimum.
The following basic principles are generally accepted: physical exercise should not cause pain; physical activity is initially prescribed to be minimal in size and duration with increasing intensity - exercises begin with simple movements with gradual complication; Physical education for arthrosis should be regular (without long breaks).
All therapeutic exercise regimens include basic rules that prevent overload and ensure maximum effectiveness, but the main rule is do no harm:
Exercise therapy for gonarthrosis includes both very simple and more complex exercises, depending on the severity of the joint damage.
They are carried out from different starting positions (IP): lying, sitting and standing; Moreover, in the lying position on the bed there can be IP on the side, back or stomach.
Exercises in a lying position. The most common are exercise therapy exercises performed while lying on your back:
While lying on your side, exercises are performed first on the left and then on the right:
It is recommended to do the following exercises while lying on your stomach:
Exercises in a sitting position (sitting on a chair). You can suggest the following exercises (IP - back straight, arms resting on a chair):
Exercises in a standing position are carried out using support on the back of a chair or table. The most frequently performed movements are:
Exercises according to the Hatha Yoga system. For gonarthrosis, several exercises included in the Hatha Yoga exercise complex are recommended:
Physical exercises should be combined with walks in the fresh air, swimming, bathing procedures, solarium, and also combined with physiotherapeutic procedures and therapeutic massage. Be healthy!
Physical exercises for arthrosis are one of the most important components of the overall treatment of this joint disease. Their action should be aimed at intensifying the metabolism of the entire limb, as well as maintaining overall muscle tone and strengthening.
Therapeutic exercises for arthrosis act as a preventative function for contracture (this is partial non-flexion of the joints). The technique of performing physical exercises for arthrosis of the ankle, hip and knee joints is different, more on this later in the article.
The need for therapeutic exercises for arthrosis of the knee joint is no more than once every two days, the duration of the set of physical exercises is from 5 to 10 minutes. So, to start exercising for arthrosis of the knee joint in a supine position:
Next, you need to take the body position “on your side”:
On the abdomen, exercise therapy for arthrosis of the knee joint is performed in the following sequence:
A set of physical exercises must necessarily include therapeutic gymnastics, which involves walking on your knees - so, in one workout you must perform at least 400 small steps on them.
In addition to exercise therapy, therapeutic exercises and a standard set of physical exercises, swimming in the pool is highly recommended.
During such training, there is a significant reduction in the load on damaged joints, which significantly facilitates the performance of physical exercises. In addition, water therapeutic exercises involve additional massage of the skin and blood vessels. This set of therapeutic measures has a positive effect on the body as a whole.
It is important to remember that exercise therapy and physical exercises performed for arthrosis of the knee joint should only be prescribed by an orthopedic doctor. Overload is strictly prohibited.
Exercises for arthrosis of the hip joint are performed based on strict rules and requirements:
Gymnastics for arthrosis of the hip joint contains the following set of physical exercises:
If a patient is diagnosed with arthrosis of the hip joint, then he is strictly prohibited from performing the following physical exercises and elements of therapeutic exercises:
Joint exercises for arthrosis of the ankle joint are designed to prevent the occurrence of muscle and ligamentous atrophy, and also help to intensify local blood circulation in the area affected by the disease.
Exercise therapy for ankle arthrosis includes the following set of physical exercises:
The total duration of training should be increased with each subsequent training session (by doing more repetitions of each exercise).
A set of exercises for arthrosis of the knee, hip or ankle joints is prohibited under the following conditions:
As for physical therapy and gymnastics, exercise therapy should be performed daily, preferably several times. Often this intensity of training is sufficient to significantly slow down the progression of the disease.
The main condition for successful treatment is a set of physical exercises for arthrosis of the knee, ankle or hip joints, which is compiled and selected by an orthopedic doctor and must be carried out only in comfortable orthopedic shoes with orthopedic insoles. To unload the joints during the exercise therapy complex, you should use instep supports and knee pads.
With arthrosis, patients often experience wasting of the thigh muscles, which intensifies as the disease progresses. As a result, contractures develop, which serve as an additional source of dysfunction of the knee joint. The affected joint increases the load on the ligamentous apparatus, which in turn leads to increased pain.
Therapeutic exercises for arthrosis are aimed at reducing hypoxia in tissues, reducing venous stagnation and edema, improving metabolism and unloading the joint. A set of exercises reduces pain, corrects stiffness, strengthens the thigh muscles, and increases the stability of the knee joint.
For knee arthrosis in the subacute period, active exercises are recommended. They are performed lying on your back or stomach. Devices with rollers are placed under the limb with the diseased joint. It is better to do exercises after a massage. The purpose of the massage session should be to relax the lower leg muscles. The knee is not massaged.
Exercise therapy includes exercises with isometric tension and subsequent relaxation of the thigh muscles. Repeating movements until a nagging pain appears helps improve blood circulation in the extremities and normalizes muscle tone. After performing gymnastics, it is recommended to lie down for 15 minutes with your legs extended.
For arthrosis of the knee joint, in order to prevent atrophy of the thigh muscles, exercise therapy is prescribed to strengthen the quadriceps muscle. The load on the muscles is increased gradually.
The patient in the supine position should straighten the lower leg and keep the leg straight until slight pain appears. As the muscles strengthen, it is recommended to perform this exercise while sitting and then standing against the gymnastics wall.
As the endurance of the joint increases, flexion and extension of the lower leg are introduced into the complex. Over time, a cuff with a weight is used for weighting, which is attached to the ankle joint or an elastic bandage is used.
Perform exercises that are aimed at increasing the range of motion in the affected joint.
Physical therapy in the pool is effective for arthrosis.
Rotational active movements in the knee joint, flexion and extension of the lower leg, rotational movements in the ankle and hip joints are performed. Holding the handrails, they perform an exercise in water that simulates riding a bicycle. Gymnastics in the pool can be combined with hydromassage of the legs and gluteal muscles.
Physiotherapy exercises during the period of remission of arthrosis of the knee joint perform the following tasks:
This is achieved by performing general strengthening exercises and breathing exercises.
Performed from the position: lying on your back
Performed from the position: lying on your stomach.
After gymnastics, it is recommended to massage the thigh using a warming massage cream.
Lack of movement is detrimental to joints. Due to lack of physical activity, muscle mass and volume decrease. And muscles are a supporting frame and a pump that supplies blood to the tissues. Without movement, the ligaments shorten, the circulation of synovial fluid, which serves as a lubricant for the joints, slows down, metabolic processes slow down and stagnation develops. A set of exercises will help protect articular joints from destruction and loss of mobility. Gymnastics for arthrosis of the knee joint is a mandatory component of treatment. But the load must be dosed taking into account degenerative-dystrophic changes in knee arthrosis.
The importance of exercise therapy for maintaining health is comparable to the importance of drug therapy. Its role in the treatment of arthrosis of the knee joint exceeds the role of physiotherapeutic procedures. The advantages of therapeutic exercises for gonarthrosis over other methods of therapy:
Exercise for knee joints with arthrosis is beneficial for the body as a whole.
Therapeutic exercise and gymnastics significantly reduce the risk of developing knee arthrosis if the exercises are performed correctly and the load is dosed. A sedentary lifestyle and heavy physical work with monotonous loads, in particular, professional sports or dancing, are equally dangerous for joints. In the first case, their nutrition and blood supply are disrupted, and dystrophic changes occur in the articular and periarticular tissues. In the second, articular cartilage and bones wear out faster and their safety margin is exhausted. In addition, professional athletes and dancers often injure their legs, and after rupture of knee ligaments and other injuries, knee arthrosis is highly likely to develop.
With knee arthrosis, indications for therapeutic exercises for the knee joints are available at any stage. Physical therapy for osteoarthritis is most effective if you start training at a time when degenerative changes are just beginning and are limited to the articular cartilage. If at this stage you combine the use of chondroprotectors with exercise therapy to activate blood circulation, trophism, and metabolism, the destruction of cartilage tissue can be stopped. For grade 1 gonarthrosis of the knee joint, treatment begins with adjusting the diet, limiting the load on the knees in parallel with strengthening the surrounding muscles.
It is necessary to minimize static, shock, and vibration loads. That is, avoid standing for long periods of time, eliminate running and jumping, and lose weight. It is recommended to wear orthopedic structures for the knee joint to reduce mechanical wear of the cartilage, and use a cane when walking.
Exercises for sore knees are performed mainly while sitting or lying down to strengthen the muscles without subjecting the cartilage to unnecessary stress. The effect of therapeutic exercises for grade 1 osteoarthritis of the knee joint:
Gonarthrosis of the 2nd degree of the knee joint is accompanied by a reduction in range of motion, the formation of joint-muscular contracture, and loss of muscle mass. If you begin to perform gymnastics for sore knees only at this stage, you will need to make a lot of effort to make these manifestations less pronounced. Exercise therapy for grade 2 knee joint gonarthrosis helps relieve muscle spasms and relieve pain. In case of synovitis of the knee joint or acute inflammation, it is necessary to start exercise therapy after its relief. For grade 3 arthrosis of the knee joint, joint exercises are still relevant. The range of movements at this point is significantly limited, but by regularly performing exercises aimed at developing the knee joint, it is possible to prevent it from becoming completely immobilized.
Physical therapy exercises for arthrosis of the knee joint should correspond to the patient’s capabilities and the stage of the disease. For elderly, weakened people, patients with cardiovascular disorders, the most gentle complex is selected. The initial stage usually proceeds without acute manifestations, and exercises for arthrosis of the knee joint can be performed without restrictions. But it is not always possible to immediately begin exercise therapy for grade 2 gonarthrosis, which is characterized by intense pain and an inflammatory process. First, it is necessary to conduct a course of drug therapy to relieve these manifestations, and only after that perform therapeutic exercises for gonarthrosis.
For exercise therapy to be beneficial for osteoarthritis of the knee joint, you need to follow a number of rules:
With grade 3 arthrosis of the knee joint, it is often necessary to resort to endoprosthetic surgery. It is also necessary to exercise before and after knee replacement. During the period of early postoperative rehabilitation, muscle tension-relaxation exercises are indicated. From 3–5 days, active and passive movements in the joint are added, and after 2 weeks you can move on to gymnastics in a standing position.
Videos demonstrating therapeutic exercises recommended for osteoarthritis of the knee joint can be found on YouTube or downloaded via torrent. Such videos are much clearer than verbal descriptions of complexes, even those illustrated with photographs and drawings. On the Internet you can find training videos using the methods of Dr. Popov, Dr. Evdokimenko, Vladimir Kotlyar, Sergei Bubnovsky, Vitaly Gitt with detailed comments from the authors. But still, you should not choose a gymnastics complex for gonarthrosis of the knee joint on your own and start performing it without consulting your doctor.
Popov’s gymnastics are useful for deforming arthrosis of the knee joint and a number of other diseases. You need to cover the wooden floor with felt or a regular carpet, kneel with support on your fists, this will help relieve the joints and the knee-elbow position. Perform low-amplitude rolls left and right, stretching your knees. When they get used to the load, straighten up and stomp on the spot, swaying with the whole body, transferring weight from one knee to the other, you can take small steps forward, barely lifting your knees from the floor. Dr. Popov recommends using a warming ointment before performing the exercise.