Attention! When lifting your leg, you need to ensure that the movement occurs solely due to the efforts of the muscles of the thighs and gluteal muscles; The stomach and pelvic bones should be pressed tightly to the floor, the body should not turn after the rising leg. There is absolutely no point in raising your leg too high - it is more important that the exercise is performed correctly, without turning the body.
Note from Dr. Evdokimenko:
Both legs should work with equal tension; that is, both need to be held suspended at approximately the same angle and for the same amount of time .
When lowering your leg down, be sure to relax the leg muscles for at least 1-2 seconds each time; When lifting your leg, hold it at the top point for 1-2 seconds each time.
Exercise 2. Performed on the floor. Starting position: lying on your stomach. Stretch your arms along your body. The left leg is straight. Bend your right leg at the knee at a right angle.
A. Slowly lift your right leg, bent at the knee, about 10 degrees from the floor and hold it suspended for 30-40 seconds. Then slowly lower your leg back to the starting position and relax completely. After a short rest, repeat the exercise with your left leg. In this static version, the exercise is performed with each leg only 1 time.
Both legs should work with equal tension; that is, both need to be held suspended at approximately the same angle and for the same amount of time .
When performing the exercise, make sure that during the exercise your leg remains bent at the knee at an angle of approximately 90°.
As already mentioned, you need to ensure that the upward movement of the leg occurs solely due to the efforts of the muscles of the thighs and gluteal muscles; The stomach and pelvic bones should be pressed tightly to the floor, the body should not turn after the rising leg. Don't lift your leg too high!
Exercise 3. A fairly complex exercise that is suitable only for physically strong patients. Performed on the floor. Starting position: lying on your stomach, legs straight. Stretch your arms along your body.
Slowly raise both legs (straight) to a height of approximately 15- above the floor. Keeping your legs suspended, smoothly spread them apart. Then slowly bring your legs together.
Without lowering your legs, slowly spread them apart again, and then slowly bring them together again. Perform 8-10 of these slow leg extensions.
Leg movements should be smooth, without jerking.
Exercise 4. Performed on the floor. Starting position: lying on your right side, bend your right leg at the knee and straighten your left.
Raise your left leg and hold it suspended at an angle of approximately 45° for about 30 seconds. Then slowly lower your leg and relax completely. Then roll over to the other side and repeat the exercise with your right leg.
Exercise 5. Performed on the floor. Starting position: lying on your right side, bend your right leg at the knee and straighten your left.
Raise your straightened left leg to an angle of approximately 30-40°. Without bending your knee or lowering it, slowly turn your entire leg and foot outward. Then slowly turn your entire leg and foot inward.
Perform 10-15 such rotations with your left leg outward and inward, keeping your leg suspended and without bending it at the knee, and then lower your leg and relax completely.
After a short rest, roll over to your left side and perform the same exercise with your right leg.
Rotate your leg “from the hip,” that is, rotate your entire leg outward—inward, not just your foot. Do the exercise slowly and smoothly, otherwise there is a risk of damage to the hip joint.
Exercise 6. Performed on the floor. Starting position: lying on your back, bend your knees and spread them to the sides approximately shoulder width apart. Stretch your arms along your body.
A. Leaning on your shoulders, slowly raise your pelvis as high as possible and fix the achieved position for 30-40 seconds. Then slowly lower yourself down to the starting position and rest a little. In this static version, the exercise is performed only 1 time.
B. After a short rest, perform the same exercise in a dynamic version: slowly raise your pelvis as high as possible and fix the achieved position for 1-2 seconds, then slowly lower your pelvis 15-down.
Then again slowly raise it as high as possible, etc. Do 12-15 such movements with your pelvis up and down, moving extremely slowly and smoothly, without making jerks or sudden movements. Then slowly lower yourself down to the starting position and relax completely.
Exercise 7. Starting position: sitting on the floor, legs straight. Lean forward and, without bending your knees, try to clasp your feet or toes with your palms. Then slightly pull your body forward with your arms as far as you can and stay in this position for 2-3 minutes, completely relaxing. Perform this exercise only 1 time per day.
If the stiffness of your ligaments does not allow you to freely grab your foot with your hands, as in the previous exercise, use a belt or towel. Throw a “loop” of these improvised means around your foot, and hold the ends of the loop with both hands. Using a loop will make it easier for you to pull yourself forward.
Bend over as much as your body allows. Don't try to exceed your natural flexibility. Do not jerk or make significant efforts. Just fix the achieved position and relax. After about a minute, the relaxed muscles will give you the opportunity to bend a little lower, and after another minute - a little lower. By repeating the exercise day after day, you can significantly increase the angle of inclination within a year.
Your task in this exercise is over time, over several months, to stretch the muscles of the back of the thighs and back muscles to such an extent that the angle of inclination approximately doubles. Then the spasm of the posterior muscles of the thigh and lower back will disappear, and the blood supply to the legs will improve.
To accomplish the task more efficiently, we can use small tricks. You can play with tension and relaxation of the muscles: when you have pulled yourself forward as far as you can and feel that the body is not “going any further”, while inhaling, tense the muscles of your legs and lower back, as if trying to straighten back. But with your hands, maintain the previously achieved body position.
Maintain tension for about 10 seconds, and then, as you exhale, relax completely - also for about 10 seconds, and at this moment allow the body to freely fall forward and down. Don't disturb him, just relax completely. Or help your body very slightly by slightly pulling your arms forward in the direction of your feet.
You will be surprised to notice that at the moment of relaxation (after tension), the body moves forward more easily. Repeat the tension-relaxation cycle 3-4 times in one session, and you will achieve good results even in one session. And by repeating the exercise daily, you will very quickly restore the elasticity of the hamstring muscles.
When performing the exercise, be careful not to tilt your head down - the head should be a “continuation” of the back line. And do not arch your back - your back should remain as straight as possible.
Exercise 8. Performed while sitting on a chair. Slowly straighten your right leg at the knee and lift it as straight as you can. Hold your leg in this position, suspended, for 30-60 seconds. Then slowly lower your leg and relax completely. Then repeat the exercise with your left leg.
Exercise 9. This exercise is good for reducing painful spasms of the outer lateral thigh muscles. Starting position: sitting on the floor, lean your back against the wall (back straight). Straighten your legs and spread them to the sides as far as possible. Without bringing your legs together, bend your affected leg at the knee and place your foot on the floor.
Gently pressing with both hands on the knee of the sore leg, with smooth rocking movements, gradually tilt it inward, towards the knee of the straightened healthy leg, until you feel maximum tension, almost pain. Now we have to use little tricks - let's play with muscle tension and relaxation.
When you have tilted your sore leg as far as you can and feel that it is not “going any further,” while inhaling, tense the muscles of your sore leg, as if you were trying to move it back in the direction of its original position. But don't let your leg move back with your hands.
Hold the tension for about 10 seconds, and then, as you exhale, completely relax your leg - also for about 10 seconds, and slightly increase the pressure with your hands at this moment, tilting your leg even more downward and inward. But do not allow obvious pain, do everything very gently and carefully.
Repeat this tension-relaxation cycle 3-4 times in 1 session.
Alternatively, this exercise can be done while sitting in a chair or on a low stool.
This exercise is recommended for patients only with the initial (first) stage of coxarthrosis, since in the second and third stages it can increase joint trauma.
Exercise 10. Starting position: sitting on the floor, lean your back against the wall (back straight). Straighten your legs and spread them to the sides as far as possible.
Bend your sore leg at the knee, grab the foot of your sore leg with your hands and slowly pull it towards you until you feel tension (but not pain!). If the slightest pain appears, release your leg slightly, and when the pain disappears, gently pull your leg towards you again. Having reached the limit, fix the position. Maintain it for 1-2 minutes, trying to completely relax. Perform the exercise only 1 time.
If your flexibility does not allow you to wrap your hands around your foot, use a strap or towel to pull your foot toward you.
Alternatively, this exercise can be done while sitting in a chair.
Attention! This exercise is recommended for patients only with the initial (first) stage of coxarthrosis, since in the second and third stages of coxarthrosis it can increase joint trauma.
Exercise 11. Self-massage of the thigh. It is usually performed at the end of classes. Do self-massage while sitting. Massage the front and sides (but not the back!) surfaces of the thigh above the knee.
Execution: place your palms firmly on your thigh just above the knee and begin to vigorously rub your leg, gradually moving along the thigh from bottom to top, from the knee to the groin. Rub your thigh for about 3 minutes until you feel a steady warmth, but not burning or pain. At the end of the exercise, perform a soft, smooth stroking of the thigh, from bottom to top, from the knee to the groin, for a minute.
Attention: to retain heat after rubbing and to improve blood circulation in the legs, you can use warming ointments during the procedure. For example, Nikoflex cream or ointment, Espol, Ballet massage cream, and other similar products.
Article by Dr. Evdokimenko© for the book “Arthrosis”, published in 2003.
Edited in 2011
A video of gymnastics for the treatment of coxarthrosis can be viewed here
The hip joint can withstand a significant load, since it accounts for a considerable part of the body's weight. Therefore, it is so important to strengthen this joint and develop its flexibility by performing joint exercises.
This joint is formed by the acetabulum of the pelvic bone and the head of the femur. The hip joint is almost spherical, so it is quite mobile: the leg in this joint can make movements in different planes and rotate along different axes. The hip joint bears a lot of weight, so unsuccessful movements or impacts can cause injuries: fractures of the neck and head of the femur, and even the acetabulum of the pelvis. In addition, this joint can be affected by various diseases, such as arthrosis and coxitis.
Exercises for the hip joint not only strengthen and develop the joint, but also increase the elasticity of the muscles associated with it, which helps to better perform movements and also improves posture.
Stand straight, place your feet shoulder-width apart, and place your hands at your sides (at your waist). Then turn your torso to the right so that all muscles and joints are involved, but do not open your feet from the floor.
You shouldn't turn too much to avoid damaging your spine, but you need to stay in the turn for a few seconds.
Then turn the same way in the other direction.
The exercise is performed for 5 minutes, during which time as many turns are made as possible.
Lie on your back. Raise your right leg and bend it at the knee so that the leg is vertical from hip to knee and horizontal below. Then straighten your leg and pull it towards you with your hands, holding your shin. After that, bend it again and put it back on the floor.
Next, do this with the second leg.
Performs up to 16 times.
Sit on the floor with your legs straight. Try to reach your toes with your hands without bending your legs. The chest should touch the legs. Then straighten back.
Repeat this exercise up to 16 times.
Kneel down so that your body above the knees is vertical. Fold your toes in so they rest on the floor. Next, you need to bend back, pushing your hips forward as much as possible, and then return back.
Repeat up to 12 times.
Stand with your right side to the chair and hold on to its back. Squat down on your left leg and move your right leg out to the side as far as possible. The torso should be vertical.
Then rise up and do this on the other leg.
Repeat up to 12 times.
Stand straight with your feet wider than shoulder-width apart. Squat down only on your right leg, and take your left straight to the side. Try to tilt your torso down.
Straighten up and do this for the second leg.
Repeat up to 16 times.
Stand up and spread your legs wide. Then bend down without bending your legs and place your palms on the floor, fingers facing each other. Next, lean forward, trying to get your elbows on the floor as well. At the same time, the legs can move further apart.
Then straighten up and repeat up to 16 times.
Stand with your legs wide apart. Bend over and place your palms on the floor. Then spread your heels to the sides, then spread your toes to the sides, then bring your heels together, then your socks. Finally, straighten up.
Repeat all this up to 10 times.
Sit on the floor. Stretch your arms back and place your palms on the floor. Lift your torso off the floor so that only your feet (and palms, of course) touch the floor. From this position, bend your right knee inward, trying to touch the floor.
Then do this with the second knee.
Do this up to 16 times.
Sit on the floor, bend your knees and place one foot next to the other (knees apart). Use your hands to gently press on your knees, trying to press them to the floor.
According to sad statistics, coxarthrosis (arthrosis of the hip joint) affects from 3 to 16% of the world's population. This is a severe degenerative-dystrophic pathology of the musculoskeletal system, which is characterized by a progressive course. An obligatory component of therapy is therapeutic exercises - the simplest and most natural method of getting rid of joint diseases. However, like any other method of treatment, it should be carried out under the supervision of a doctor, since incorrectly selected exercises (and their incorrect execution) can only aggravate the development of the disease.
All therapeutic measures for patients suffering from coxarthrosis are aimed at reducing pain, strengthening ligaments and muscles, and slowing down the destruction of articular cartilage.
Regularity of classes is the most important condition for exercise therapy. Proper gymnastic exercises help improve joint stability and stretch and relax the hip flexor and extensor muscles.
The treatment process uses dynamic (moving) and isometric (static) exercises, in which the muscles are tensed without moving the body itself. In this case, the range of motion in the hip joint should be within the limits of preserved mobility (before pain occurs). Numerous studies have proven that even with severe pathological changes in the joints, patients with a well-trained muscular system develop compensatory (adaptive) mechanisms*. But their formation requires long-term systematic training.
* Compensatory mechanisms are reflex reactions aimed at eliminating or weakening functional changes in the body caused by the environment, diseases, etc.
For a patient suffering from arthrosis of the hip joint (HJ), exercise therapy exercises are recommended that strengthen the ligaments and muscles, but do not force the joint to excessively extend and flex.
Recommendation. It is advisable to combine gymnastics with self-massage of the thigh and gluteal muscles. To do this, you can use special massagers that are commercially available.
1. IP (starting position) – lying on the floor, on your stomach. Arms along the body, legs straight. Slow lifts are performed with a straight leg 15 degrees from the floor, holding it in this position for 30-40 seconds. Then the legs are changed. This exercise can only be performed once with each leg (per workout). All movements are performed due to the efforts of the thigh and gluteal muscles.
Then the same movement is performed in a dynamic version: the legs straightened at the knees are slowly and smoothly alternately raised up and held for 1-2 seconds at the top point. During the entire exercise therapy session, 10-12 lifts should be performed.
2. I.P. - lying on his stomach, arms along the body. The right leg is bent at the knee at a right angle, the left leg is straight. The exercise is performed in the same way as the previous one. In the static version - once with each leg, in the dynamic version - 10-12 times. Then the legs are changed.
3. I.P. - lying on his stomach, on the floor. Legs are straightened, arms are extended along the body. Very slowly, straight legs are raised up to an angle of 15° from the floor, held in weight, and then smoothly spread and brought together (8-10 times).
This exercise is not recommended for patients with high blood pressure, as well as people over 40 years of age.
4. I.P. - lying on the right side with the right leg bent at the knee, the left leg straight. For about 30 seconds, you need to keep your left leg suspended (45°), and then, after a short rest, roll over onto your right side and perform the same movement with your right leg.
5. I.P. - sitting on the floor, legs straightened. Without bending your knees, you need to lean forward and try to clasp your feet or toes with your palms. Pulling your body forward, you need to stay in this position for a couple of minutes. Perform no more than once a day.
If this exercise is performed regularly for several months, the muscles of the back and hips will stretch, and the angle of inclination will double. As a result, the blood supply to the legs will improve, and muscle spasms in the hip and lower back will disappear.
In physiotherapeutic practice, many similar exercises are used in the treatment of arthrosis of the hip joint, but all of them must be prescribed individually by a physical therapy instructor. This takes into account the stage of the pathological process, as well as the individual characteristics of the patient.
All movements that cause severe pain are strictly contraindicated for the patient (by the way, pain can also occur if the exercises are performed incorrectly).
With arthrosis of the hip joint, the following is prohibited:
In order to return the movements to their former lightness, will and perseverance are required. However, before you start exercising, you need to consult with your doctor and find out if you have any contraindications for physical education. And, most importantly, read very carefully the rules and features of the recommended gymnastics complex.
The hip joint is the largest joint in the body. It is subject to heavy loads and wears out quickly. Painful deformations occur in all parts, changes in bones, blood vessels, muscles, and cartilage are observed. At first the pain is tolerable, but as the disease progresses it intensifies. As a result of serious violations, lameness can appear. Destruction occurs at a rapid pace, disorders progress, if you do not consult a doctor in time, the process can lead to a complete loss of mobility. The causes of hip pain are:
This is caused by genetic predisposition, congenital pathologies of bones and joints, estrogen deficiency, previous surgeries, excess weight, increased stress, and injuries. Metabolic disorders and decreased thyroid function contribute to the onset of the disease.
Complex treatment gives the desired effect. Self-medication is unacceptable, it is not able to eliminate the cause of pain, and sometimes leads to the development of complications. Only a doctor can make a diagnosis and prescribe the correct treatment. Treatment methods are selected depending on the severity of the disease. In case of serious illness, surgical intervention is required. Sometimes this is the only opportunity to eliminate the cause of the disease. In mild cases, treatment without surgery is prescribed; complex therapeutic measures are effective. The complex may include taking anti-inflammatory drugs, chondroprotectors (drugs that restore cartilage), drugs that improve blood circulation in the joint, and vitamins. Massage and physical therapy are often prescribed.
If therapeutic exercises are prescribed for the hip joints, they differ depending on the cause of the disease.
The main purpose of exercise is to reduce joint pain. Warm-up should be done regularly; there are no age restrictions. Warming up helps increase joint stability and stretches and relaxes muscles. You need to perform exercises for joints and ligaments smoothly, in a calm manner.
The set of exercises does not cause discomfort or overexertion. If the pain in one of the joints intensifies while performing exercises, you should repeat more slowly, preferably under the supervision of a medical professional. Focus on your well-being.
The cause of arthritis is inflammation. It can occur slowly or quickly cover the entire joint. Treatment includes anti-inflammatory therapy, physiotherapy, and exercise. A set of exercises for arthritis will help in the absence of acute pain. For arthritis, horse racing, aerobics, and strength training are contraindicated.
With arthrosis, deformation and destruction of cartilage occurs: the main cells are destroyed. For pain in the hip joint, gentle physical exercise is prescribed; the task of the exercises is not to complicate the situation, but to develop the damaged area and prevent fusion. Physical education classes are aimed at maintaining mobility in the joint and preventing wear and tear. They must be performed with caution, without sudden or too vigorous movements. The main task is not to train muscles, but to improve blood circulation. But movement is required, in this case the phrase “Movement is life!” the only true one.
A sprain or rupture of the ligaments occurs when there is a heavy load on the connective tissues of the hip joint. If the ligaments are torn, urgent surgical intervention is required. It is sometimes accompanied by muscle rupture, acute pain, loss of support, hemorrhage at the site of injury, visual shortening of the thigh, and swelling. Muscle and ligament sprains are more common among athletes. As a rule, spraining is less painful, does not entail serious complications, and often appears later, on the second day. When a ligament is sprained, a person experiences severe pain, swelling, and sometimes stiffness in movement. If a ligament is injured, you need to act immediately to prevent a bone fracture.
Rehabilitation treatment involves physical therapy. Before classes, the sore spot must be protected from repeated damage; when sprained, it is better to use special underwear or an elastic bandage. Exercises can be performed two weeks (or more) after injury. A sprain requires a long recovery.
Recommended set of exercises for injured ligaments:
Remember: do not overstrain the ligaments! It is much more difficult to cure a repeated sprain.
With the disease, bone tissue density decreases and metabolism is disrupted. The reasons leading to imbalance and weakening of bones in osteoporosis are age, poor diet, and bad habits. As a result, disorders occur and bones become fragile. The disease is dangerous and complicates the treatment of other joint diseases.
Complex treatment includes medications, vitamins, and physical activity. With moderate physical activity and gentle stretching of the muscles, recovery is more effective and bones become stronger. For osteoporosis, therapeutic exercises are designed to strengthen muscles and maintain bone thickness.
With advanced osteoporosis, exercises should be performed with caution. In case of osteoporosis at the initial stage, the effectiveness of treatment is higher; in severe forms, the symptoms can only be alleviated.
Dislocation of the femoral neck is a severe injury (congenital or acquired), accompanied by severe pain, limited movement, shortening of the limb, and sometimes impaired sensitivity. Complex treatment is required. Physical therapy begins when the patient is on bed rest. First, light exercises are used to improve blood circulation. Later they do exercises to strengthen the muscles.
Exercise therapy when restoring hip joints, in order to avoid the risk of fractures, should not include jerking or give significant force loads. For any cause of illness, a set of therapeutic measures will help solve the problem of recovery. Consulting a doctor, a healthy lifestyle, proper nutrition, and exercises for the hip joints will reduce the risk of the disease or reduce the negative consequences of the disease.
These exercises for the treatment of arthrosis of the knee joints , developed by Dr. Evdokimenko and Lana Paley, will help you effectively strengthen and restore sore knees. However, it is important to know that, like any other therapeutic exercise, exercise for the treatment of gonarthrosis has some contraindications.
Important! These exercises cannot be performed:
Exercise 1. Performed on the floor. Starting position: lying on your stomach, legs straight. The arms are extended along the body.
A. Slowly lift your right leg, straightened at the knee, about 15 degrees from the floor and hold it there for 30-40 seconds. Then slowly lower your leg and relax completely. After a short rest, repeat the exercise with the other leg. In this static version, the exercise is performed with each leg only 1 time.
When lifting your leg, you need to ensure that the movement occurs solely due to the efforts of the muscles of the thighs and gluteal muscles; The stomach and pelvic bones should be pressed tightly to the floor, the body should not turn after the rising leg. There is absolutely no point in raising your leg too high - it is more important that the exercise is performed correctly, without turning the body.
B. After a short rest, perform the same exercise in a dynamic version: very slowly and smoothly lift your right leg up, straightened at the knee, and hold it at the top point for 1-2 seconds. Then slowly and smoothly lower your leg down. Perform approximately 10 - 12 of these smooth leg raises and lowerings.
When performing the exercise, do not overdo it! It is not at all necessary to raise your leg too high - it is enough to raise it at least 15 degrees from the floor.
After a short rest, perform the same exercise with the other leg.
As already mentioned, you need to ensure that the upward movement of the leg occurs solely due to the efforts of the muscles of the thighs and gluteal muscles; The stomach and pelvic bones should be pressed tightly to the floor, the body should not turn after the rising leg.
After all, when performing the dynamic version of this exercise, we do not have the task of “setting a record” for the height of the leg lift. It is more important for us to send a “wave of blood” down the leg with the help of smooth movements. And this can only be done with the help of soft movements performed correctly and without strain.
Performed on the floor. Starting position: lying on your stomach. Stretch your arms along your body. The left leg is straight. Bend your right leg at the knee at a right angle.
As in exercise No. 1, when lifting your leg, you need to ensure that the movement occurs solely due to the effort of the muscles of the hips and gluteal muscles. The stomach and pelvic bones should be pressed tightly to the floor, the body should not turn after the rising leg. There is absolutely no point in raising the bent leg too high - it is more important that the exercise be performed correctly, without turning the body.
B. After a short rest, perform the same exercise in a dynamic version: very slowly and smoothly lift your right leg bent at the knee about 10 degrees from the floor and hold it at the top point for 1-2 seconds. Then slowly and smoothly lower your leg down to the starting position (still keep your leg bent at the knee). Perform approximately 10 - 12 such smooth raises and lowerings of the bent right leg.
After all, we again need to use smooth movements to send a “wave of blood” down the leg. And this can only be done with the help of soft, low movements, performed correctly and without strain.
Both legs should be worked with equal tension; both need to be “pumped” approximately the same number of times.
A fairly complex exercise that is suitable only for physically strong patients. Performed on the floor. Starting position: lying on your stomach, legs straight. Stretch your arms along your body.
Slowly raise both legs (straight) to a height of approximately 15- above the floor.
Keeping your legs suspended, smoothly spread them apart.
Then slowly bring your legs together.
This exercise can provoke an increase in blood pressure, so it is not recommended for patients over 40 years of age and people with heart problems or a tendency to hypertension.
Performed on the floor. Starting position: lying on your right side, bend your right leg at the knee and straighten your left.
both legs should work with equal tension; that is, both legs need to be held suspended at approximately the same angle and for the same amount of time .
Performed while sitting on a chair. Slowly straighten your right leg at the knee and lift it as straight as you can. Hold your leg in this position, suspended, for 30-60 seconds.
Then slowly lower your leg and relax completely. Then repeat the exercise with your left leg.
Perform the exercise with each leg 2-3 times.
Stand up straight. lightly holding the back of the chair, rise on your toes as high as possible and stay in this position for about a minute. Then slowly lower yourself down and rest for a while.
After a short rest, perform the same exercise in a dynamic version: very slowly and smoothly rise up on your toes and slowly lower down.
Perform about 10 - 15 of these smooth up and down movements on your toes.
When rising on your toes, hold at the top point for 1-2 seconds each time; When you go down, be sure to relax your leg muscles for 1-2 seconds each time.
Exercise 7. Stand up straight, holding the back of a chair. Leaning on your heels, lift your toes higher and hold this position for a minute. Then slowly lower your toes and rest for a while.
After a short rest, perform the same exercise in a dynamic version: standing on your heels, very slowly raise and lower your toes. Perform about 10 - 15 such smooth movements with your toes up and down.
When raising your toes, hold them at the top point for 1-2 seconds each time; As you lower your toes down, be sure to relax your leg muscles for 1-2 seconds each time.
Exercise 8. Stand up straight. Lightly holding the back of the chair with your hands, lean on the toe of your left foot and lift your heel as high as possible. The right foot is firmly on the floor. Then slowly “roll” from foot to foot: the left heel goes down, and the right heel, on the toe, goes up. Slowly and smoothly roll from foot to foot, on your toes, for about a minute.
When performing the exercise, try to create a “wave of blood” along your leg, moving from bottom to top, through the smoothness of your movements.
Self-massage of the thigh. It is usually performed at the end of classes. Do self-massage while sitting. Massage the front and sides (but not the back!) surfaces of the thigh above the knee.
Execution: place your palms firmly on your thigh just above the knee and begin to vigorously rub your leg, gradually moving along the thigh from bottom to top, from the knee to the groin.
Rub your thigh for about 3 minutes until you feel a steady warmth, but not burning or pain. At the end of the exercise, perform a soft, smooth stroking of the thigh, from bottom to top, from the knee to the groin, for a minute.
To maintain heat after rubbing and to improve blood circulation in the legs, you can use warming ointments during the procedure. For example, Nikoflex cream or ointment, Espol, Ballet massage cream, and other similar products.
A video with gymnastics for the treatment of arthrosis of the knee joints can be viewed here
Video with gymnastics for the treatment of arthrosis of the knee joints, part 2 can be viewed here
An obligatory component of the treatment of arthrosis of various localizations is the implementation of a complex of therapeutic exercises. Many famous doctors who specialize in the treatment of diseases of the musculoskeletal system develop their own sets of exercises for various joints. The author of one of these methods is chiropractor Vitaly Demyanovich Gitt. His exercises are effective, in particular, for coxarthrosis of the hip joint and gonarthrosis. They can be performed at any stage of the disease; they are suitable for elderly, weakened people, and those undergoing rehabilitation after injury.
Vitaly Gitt, a chiropractor with over 25 years of practical experience, sees patients at the Century of Health medical center in the capital. He is also known as the author of numerous publications in the magazines “Physical Education and Sports”, “Be Healthy!” and a number of books. Some of Vitaly Demyanovich's books are addressed to his colleagues - novice chiropractors, others are designed for a wide range of readers and will be interesting and useful to everyone who cares about the health of their own joints and spine. Dr. Gitt maintains a blog, “Notes from a Chiropractor,” on his official website. Here you can also watch videos that cover the treatment of arthrosis and demonstrate exercises. The Life TV channel regularly conducts live broadcasts with Gitt, during which viewers can ask questions to the famous chiropractor.
Vitaly Gitt refutes the opinion that arthrosis cannot be completely cured. His technique allows him to help patients with arthrosis of peripheral joints and diseases of the spine, even in the most difficult cases, at the last stage. Methodical impact on the joints makes it possible not only to stop, but also to reverse the pathological processes occurring in them, without resorting to surgery on the knee or hip joint.
According to Gitt’s teachings, treatment of arthrosis should include the following methods of influence:
Gitt's exercises are based on the theory of micromovement, which the author compares with homeopathic doses of medications. These are movements with minimal amplitude (1–2 cm), during which the joints are not subjected to intense loads. It is necessary to perform such exercises for a long time, but they are not tiring. What is the health effect of micromovements associated with? The impetus for the development of arthrosis, as a rule, is a malnutrition of the articular cartilage, and it receives nutrients from the synovial fluid. By performing small-amplitude movements, you can activate the circulation of this fluid inside the joint cavity and ensure its constant flow to the cartilage.
Why should the amplitude be small? With vigorous, intense movements, the cartilage receives more nutrients than it can absorb and “chokes.” It is important that the movement of intra-articular fluid is not too active, but constant. Sudden movements with a large amplitude can only harm diseased joints, injure them and aggravate the destruction. There are two ways to activate the microcirculation of synovial fluid:
The influence of Vitaly Gitta’s vibrating couch helps to relax muscles that are usually painfully tense with arthrosis, strengthen them, and normalize the functioning of internal organs. Microcirculation of physiological fluids, nutrition, oxygen supply, hydration of articular cartilage and intervertebral discs are activated, and blood sugar levels are reduced. The vibrating couch creates complex physiological vibrations similar to those that occur when walking and running. They are carried out with high frequency, but since the muscles are relaxed at this moment, such an impact is not traumatic.
It is not difficult to completely restore JOINTS! The most important thing is to rub this on the sore spot 2-3 times a day...
Treatment of arthrosis using micromovements has proven itself well. This technique is also effective for the prevention of degenerative changes in joints. Exercises to improve joint health are very popular for a number of reasons:
Interestingly, Gitt’s idea of micro-movements was inspired by the system of the famous strongman Alexander Zass. During the First World War he was imprisoned, but continued to strengthen his muscles in a cramped cell, developing his own set of exercises.
To master the Gitta exercises, it is best to watch the author’s videos. On them, Vitaly Demyanovich explains in detail how to correctly take the starting position, what movements to perform, and how this exercise works. The story is accompanied by a visual demonstration: the patient, under the guidance of a chiropractor, performs exercises. On the official Gitta website you can find exercises that are effective for coxarthrosis of the hip joint, arthrosis of the knee joint, ankle, arm joints, and osteochondrosis of different parts of the spine. General principles and rules for the treatment of arthrosis with micromovements:
For bedridden patients, a set of isometric exercises has been developed, during which muscles tense and relax. Each muscle is worked in isolation from the others, and movements with a large amplitude should not be performed in the joint. Breathing should be light and shallow. Initially, you need to perform the exercise for 2–3 to 10 minutes, alternating 20-second cycles of tension and relaxation. Gradually the muscle is tensed for a longer time. You need to achieve a large tremor, hold the muscle tense for another 5-10 seconds, then relax. It is recommended to initially work out only one muscle group per day, and switch to another the next day. After some time, when the muscles become stronger, you can combine exercises for different groups.
Treatment of coxarthrosis is carried out with the help of exercises that are performed lying and sitting.
This complex is also suitable for knee joints. A few more exercises indicated for gonarthrosis.
Treatment of arthrosis according to Gitt does not require the use of expensive medications with numerous side effects, and allows you to do without complex operations. The exercises are simple and accessible to people of any skill level. The only drawback of the technique is the significant time investment; to achieve a pronounced effect, Vitaly Demyanovich recommends doing the exercises for 3–6 hours a day; bedridden patients can increase this duration to 10 hours. People engaged in sedentary work can perform exercises for the joints of the legs without interrupting their work. Over time, you develop the habit of performing micromovements constantly, automatically.