Exercises for mobility of the knee joints. Recommendations and exercises for strengthening the knee joint

Moderate physical activity helps keep the body in good shape and even fight pain, for example, special exercises for knee pain they can significantly improve the condition. May cause pain in the knee joint various reasons, but in any case, physical activity helps reduce the unpleasant symptom.

Causes of knee pain

Why do my knees hurt? The pain can be rare and short-term or frequent and long-lasting, aching and sharp. It may be accompanied by other symptoms - redness, swelling. The causes of these pains are varied. There are five main reasons:

• joint diseases;
• injuries;
• too active physical activity;
• excess weight;
• little physical activity.

The most common cause is injury. This could be a minor bruise or a serious fracture. Either way, the injury results in knee pain. If a fracture or rupture of a ligament causes sharp pain, a bruise or sprain usually manifests itself as a mild aching pain. Of course, if you have an injury, you cannot do exercises right away, but after a while, when a specialist allows it, you need to start doing gymnastics.

Joint diseases are very diverse - from inflammation to cartilage destruction (arthritis, arthrosis). They can occur due to infections or metabolic disorders. For such diseases, the doctor usually prescribes drug treatment, as well as therapeutic exercises. Exercise therapy is necessarily included in the complex of treatment of knee joints for various diseases. You need to attend physical education regularly, then the improvement will be noticeable within a few weeks.

As for very heavy physical activity, they contribute to the occurrence of problems with the tendons and cartilage of the knee joints. Gradually, the cartilage becomes ossified, and various bone outgrowths form on it, which in turn negatively affect the surrounding tissues. Little activity is also harmful, since the knee does not work at full strength, and blood circulation worsens.

Excess weight puts a lot of stress on your knees. Therefore, for any diseases or injuries of the joints, you should pay attention to weight. If there overweight, you definitely need to get rid of them with the help physical activity and diets or proper nutrition. This will significantly improve not only the condition of the knees, but also the whole body.

Who can do the exercises?

Of course, exercise helps keep the body and body in good shape. However, not everyone can do the exercises. For example, it is necessary to stop exercising immediately after a knee injury. It is allowed to start a special set of exercises only after being prescribed by a specialist, otherwise you can only make things worse.

Important! Very often, exercises are prescribed after the cast is removed from the leg. Do not ignore this purpose; exercises will help develop the joint and remove the feeling of stiffness.

When else is gymnastics prohibited? You should stop exercising after knee surgery. Only after some time can you increase physical activity. Here are some other reasons why you should stop charging:

• ligament damage;
• meniscus injury;
• removal of the meniscus;
• arthritis in the acute stage;
• hemorrhage into the joint cavity.

In all other cases, special exercises will help relieve knee pain. It is best if the complex is prescribed by a specialist. Since the patient himself may choose the charge incorrectly. But this applies to cases of severe pain. If the pain is mild, then you can choose a set of exercises yourself. You need to exercise regularly, but if discomfort is present, you should stop doing gymnastics and consult a specialist.

Gymnastics for sore knees

To prevent knee pain, 15-20 minutes of physical exercise is enough. Of course, you need to exercise regularly. You need to start with light loads, especially with severe pain. And you can gradually increase your activity. Exercises should not be painful; if there is severe discomfort, it means the exercise is being performed incorrectly.

What exercises are best for joint pain? Here approximate complex physical exercises for the knee joints from a standing position:

1. Walking in place - you cannot lift your socks off the floor, do it for two minutes.
2. While kneeling, pull your left knee with your left hand towards your buttocks very slowly - then repeat with the other knee.
3. Standing with your knees slightly bent, you must perform circular movements knees in different directions.

The following exercises are designed to be performed from a lying position:

1. Bend your knees, lying on your stomach, and pull them alternately towards your buttocks.
2. Lying on your back, raise your legs at an angle of 90 degrees and hold for a couple of seconds.
3. From the same position, bend one leg at the knee and pull it towards the opposite hip, then repeat the same with the other leg.
4. Do the bicycle exercise.

And some more simple exercises from a sitting position:

1. You need to sit high off the floor and dangle your legs for about 1-2 minutes.
2. Straighten your legs while sitting on the floor and slowly pull your leg towards you, bending your knee.
3. Sit on the floor with a straight back and bend and straighten your legs.
4. Sitting on a chair, raise one leg parallel to the floor, then repeat with the second leg.

Gymnastics for the knee joint can also be done with a scarf. Two exercises are enough to prevent your knees from hurting. The essence of the first is to pull your legs towards you using a scarf (you need to wrap the scarf around your feet) from a sitting position. And the second exercise is to hold the leg with the help of a scarf, from a position lying on your back. You need to raise your leg high and hold it for thirty seconds.

Nuance! Of course, you can do without exercises with a scarf if you have the opportunity and desire to go to the gym.

All exercises should be done at least ten to twelve times. You can gradually increase your activity. However, you need to monitor your well-being: if pain or discomfort appears, you should reduce your activity again and perform the exercises 7-10 times. After all, the load should relieve knee pain, and not cause it again.

One original way to relieve pain

Exists Chinese exercise, which helps to significantly reduce painful sensations. Just one exercise and no pain in the knee joints, you should save it and repeat it regularly. To prepare for the exercise, you need to prepare a soft mat, blanket or felt. Nothing else is needed. It should be performed for about 2-3 minutes, and after a couple of days or weeks you can increase the time.

How to do the exercise correctly? During the process, you need to feel warmth in your knees, and after completion you will feel relaxed and comfortable. Here are the detailed instructions:

1. Get on your knees; if the pain is severe, you can lean on your fists.
2. Move your knees, stepping from one to the other, lifting them.
3. Move in small steps back and forth.

You can get rid of pain in the knee joints only with regular classes. Therefore, you should not avoid charging, even if it is difficult. After some time, it will become easier to exercise, the condition of the joints will improve, and the pain will go away or decrease. Gymnastics will also improve the general condition of the body, raise tone, and relieve bad mood.

I want to talk in more detail about the basic exercises that need to be performed to restore your joints and which I recommend to almost all people in the form of prevention and treatment.
These exercises, of course, were created thanks to the advent of the MTB simulator, which is used both in specialized treatment centers and at home. But not all people have such capabilities, so I recommend performing these exercises with a rubber shock absorber. First, let me remind you of the basic safety rules when performing these exercises:
1) the rubber shock absorber should be attached to the lower part of the shin with a loop, preferably on a thick sock. The other end is attached to a stationary heavy support, such as the leg of a sofa, bed or cabinet. But it is better to screw some kind of hinge-type brackets at different heights into the load-bearing wall of the house or room, to which the free end of the shock absorber could be secured for performing exercises on the floor or on a bench;
2) a rubber shock absorber, and now silicone ones have appeared, should have handles at the ends, like an expander. It should be of such length that tension is felt in the leg muscles and the shock absorber does not sag. Exercises must be performed with 15–20 repetitions in one series. These exercises should be performed fairly easily for the first two to three weeks, that is, without excessive force when stretching the rubber shock absorber. With each cycle of exercises (12), the number of shock absorbers can be increased, following an increase in leg strength. You should not stomp on one effort. It is necessary to feel some discomfort during tension, that is, to overcome it. But there is no need to rush to increase the number of shock absorbers;
3) each movement must be performed gently, with the same effort from start to finish. There is no need to jerk your foot on the shock absorber and suddenly throw your foot back to its original position;
4) muscles, ligaments and tendons performing these exercises for the first time may creak, crack and hurt the next day. Swelling and cramps are possible. This is a normal reaction of adaptation to the new life of the body, while muscle fibers will not straighten out and restore the passage of blood vessels inside themselves. Think better about what will happen if you stop doing these exercises. Do you want to go back to drugs and suffering?
5) the minimum number of classes per week is three. The duration of the lesson is no less than 20 minutes and no more than 60. With each week and month, try to increase the number of exercises performed over a certain period of time;
6) immediately decide what time of day you will perform this treatment program, and under no circumstances refuse to complete it at the allotted time;
7) if you have concomitant diseases, for example, coronary heart disease, and are taking medications, then it is not recommended to stop taking them immediately. At the same time, pay attention to your health after exercise and decide whether you need to take another pill if it improves? Try to gradually push pills out of your life, replacing them with exercise;
8) poor health should not be a reason for missing classes, since these are the exercises that help get rid of it;
9) it is advisable to perform the exercises to a pleasant accompaniment or in front of a TV screen;
10) set yourself up for recovery, because by doing these exercises, you create the conditions for restoring your own health.
The first group of exercises is strength.
Strength exercises are necessary to restore muscle “pumps”. These “pumps” work only under one condition: contraction and relaxation of the muscle, that is, the power element of the movement.

Exercise No. (see photo 1 a, b)

Photo 1 a

photo 1 b

Performing this exercise helps to stretch the spasmodic muscles of the popliteal area and improve the drainage function of the thigh muscles, due to which the edema (swelling) of the knee joint area that occurs after direct and indirect injuries disappears.
A direct injury is an injury that occurs immediately after the knee hits a hard object or the knee is struck by an object. In the book, this is the trauma of our Galina Feodosyevna. An indirect injury is an injury associated with a sprain of the musculo-ligamentous apparatus of the leg, resulting in edema (swelling) of the knee joint, which prevents the knee from fully bending and unbending. In our book, this is a story about rally mechanics. If you do not perform drainage exercises against swelling or swelling, that is, those in which the muscles above and below the knee begin to perform a pumping function (eliminate swelling), the swelling increases and the knee takes the form of a fluid-filled sack. Usually, in such cases, the actions of doctors to artificially drain edema using a Janet syringe can lead to severe pathology of the joint, even arthrosis.
If you do not take any action and use compresses and ointments of any composition, the swelling can fix the knee, bringing it to contracture, that is, the inability to straighten. In addition, prolonged failure to eliminate edema can lead to suppuration of inflammatory fluid. Therefore, it is proposed to perform exercises with stretching the muscles of the thigh and lower leg using a rubber shock absorber, one end of which is fixed to the lower part of the lower leg, and the other is secured to a fixed support at different heights so that when straightening the leg is fully extended, and when bending to the maximum possible bending the leg at the knee joint towards the buttock. If the person performing this exercise is lying on the floor, then it is advisable to place a thick pillow or a filled pillow under the knee. hot water heating pad If he/she is kneeling, then it is desirable that the leg with which he/she performs the traction-flexion movement lies on a stationary support (a bench with a soft surface, an ottoman, a stool). In the first days of training, the tension of the shock absorber should be such that the person performing the exercise can freely bend and straighten the leg for 20–25 repetitions. In subsequent days, the tension should increase either by increasing the distance from the fixation of the free end of the shock absorber (from the wall), or by increasing the number of shock absorbers (two, three, four). You need to know that when performing this exercise, in the first days the practitioner may hear crackling, crunching, and clicking sounds in the working joint. This is a normal reaction of spasmed and poorly working muscles in the area of ​​attachment to the knee joint. After performing this exercise, you can apply a cold compress to your knee for a few seconds. Many patients, even young people, are initially afraid of these sounds. It seems to them that something has broken, cracked, or shifted. But this is an illusion fueled by fear. The exercise is completely safe if you can perform it for at least 10 repetitions. But when performing this exercise, you should not jerk your leg or throw it sharply back. Sudden movements cannot damage the integrity of the knee joint, although the muscles can be stretched, causing new pain. And one more note. Please, without fanaticism! That is, no extra effort is needed, but at the same time the muscles should feel that they are contracting and stretching. Just try to do this exercise 15-20 times, each time increasing the impact of the shock absorber on the working muscles. The main advantage of this exercise is the decompression of the articular surfaces of the knee joint. That is, they do not touch each other when performing these movements.
Note. The same exercise is recommended for bursitis of the knee joint, rehabilitation after meniscus removal or cruciate ligament transplantation of the knee joint.
IN gyms For this purpose, the MTB-1 simulator (No. 19) is used using a universal bench.
Do all exercises during the strength phase (bending, pulling) while exhaling “Ha-a”!

Exercise No. (see photo 2 a, b)

Extension of the leg at the knee joint with the traction of a rubber shock absorber from a standing position or lying on the stomach (depending on the degree of damage to the knee joints). If one joint is damaged, then you can perform this exercise from I.P. standing on healthy leg. If two joints are affected - I.P. lying on your stomach.
At the first I.P. (standing on a healthy leg), the leg with the shock absorber is slightly moved back and up (approximately 30 degrees), while the heel with the shock absorber is raised above the floor as much as possible, but without tilting the torso forward.
If there is a high fixed support (for example, a wall bars), fix the free end of the rubber shock absorber to it and, when performing this exercise, rest your hands on the wall in front of your chest, keeping your back in vertical position. The exercise is performed by straightening the leg at the knee joint until it is fully straightened. When performing this exercise, you may experience unpleasant sensations in the musculo-ligamentous apparatus of the knee. You don't need to pay much attention to this. The exercise is considered correctly performed if, when extending the leg, the quadriceps femoris (anterior muscle) is fully tense. The degree of tension of the rubber shock absorber is determined in the same way as in exercise No. 1. When extending your leg, try not to touch the floor with your toe.

photo 2 a

photo 2 b

With the second I.P. (lying on the stomach), the leg involved in the exercise is placed on a high elastic cushion or a thick blanket rolled into a cushion, the height of which should be such that when the leg is extended at the knee joint, the toe also does not touch the floor.
The exercise is performed alternately with each leg same number repetitions. If one leg is noticeably weaker than the other, then it needs to do this exercise twice as much.
Note. In case of severe bursitis, that is, large edema or swelling, it is recommended to perform this exercise with an ice pack.
If the swelling is not very pronounced, then an ice compress can be applied to the knee for a few seconds after performing the exercise.
In gyms, the MTB-1 simulator (No. 20) is used for this.

Exercise No. (see photo 3 a, b)

Bending the leg at the knee joint with shock absorber traction from a standing position.
I.P. standing, the shock absorber is attached to bottom part shin, its other end is fixed on the free hand. Bend your leg at the knee joint, trying to touch your buttock with your heel. Keep your knee in one position, without moving it away from the vertical line of your body. When bending, blood circulation in the popliteal area improves. When lowering the leg, the muscles of the thigh and lower leg are stretched with complete unloading of the thigh and lower leg. In the kinesitherapy room, this exercise is code-named “28”. Performed alternately: first with one leg, then the other. The exercise is recommended not only for arthritis and arthrosis of the joint, but also for bursitis, tendovaginitis, after surgery on the ligamentous apparatus of the joint, as well as meniscus injuries. In addition, strength exercises for hip flexion and extension can be used in the gym to treat knee pain, recover from injuries and surgeries.
In gyms, the MTB-1 simulator (No. 28) is used for this.

photo 3 a

photo 3 b

Exercise No. 4 (see photo 4 a, b)

I.P. sitting sideways to a fixed support, for which one end of the rubber shock absorber is fixed, the other end is attached to the lower part of the shin or foot on the side of the fixed support, bring the leg with the rubber shock absorber, then move it to the side as much as possible, while the leg is straight, the other can be bent.
When performing this exercise, pain may occur in the inner area of ​​the knee. This is a normal reaction of the muscles attached to this area and for a long time not working. If pain persists during the exercise, apply an ice pack for 10–15 seconds. Try to perform this exercise for at least 10-15 repetitions in one set. The same with the other leg (even in the case of a healthy knee joint). The force can be reduced or increased by changing the starting position, moving closer or further from the shock absorber mounting point, and by increasing or decreasing the number of rubber shock absorbers. But it is necessary to remember: the greater the angle of abduction of the leg to the side, the greater the effect this exercise gives.
This exercise also has a great rehabilitation effect for damaged menisci or in the period after surgery to remove the menisci.
One of the options for performing this exercise can be reproduced from I.P. standing on one leg, sideways to a fixed support to which a rubber shock absorber is fixed, but at the same time it is necessary to fix the shock absorber as high as possible (higher than a person’s height).

photo 4 a

photo 4 b

Note: in case of pain in the lower back, both versions of this exercise can be replaced by performing it from a position lying on your back with your side to a stationary support.
In gyms, the MTB-1 simulator (No. 21) is used for this.

Exercise No. (see photo 5 a, b)

Another exercise, IP, similar to the previous one, but in this version the leg is moved to the side as much as possible. And with this exercise, you can experience pain in the outer surface of the knee in the area where the working surface of the muscles attaches. The exercise is performed 15–20 times, and you must try to perform it with the maximum range of motion.
Explanations: these two exercises for the adductor and abductor muscles of the hip are so effective that they can replace surgery to remove the menisci if they are destroyed. In addition, it is recommended to massage the muscles in the area of ​​the lateral surfaces of the joint through the pain, applying a cold compress afterwards.
In gyms, the MTB-1 simulator (No. 22) is used for this.

photo 5 a

photo 5 b

Exercise No. 6(see photo 6 a, b)
Bench press in IP. This exercise is performed after the effect of flexion and extension of the leg at the knee joint is achieved.

photo 6 a

photo 6 b

It can be called walking in the air if performed simultaneously with two legs with two rubber shock absorbers. The bending of the leg at the knee joint should be deeper with each subsequent session, and the straightening of the leg should be complete.
In gyms, the MTB-1 simulator (No. 18) is used for this.

2nd group of exercises
The exercises are decompression, that is, when they are performed, the articular surfaces do not rub against each other.
Necessary to perform the drainage function of joints, that is, to pump out inflammatory fluid from the joint and enhance its microcirculation. Usually performed after strength exercises or in alternation with them.

Exercise No. (see photo 7 a, b, c)

From I.P. on all fours (arms and legs) a shock absorber is fixed to the sore leg behind the lower part of the shin. The other end of the shock absorber is fixed to a fixed support at different heights (the higher the better). The shock absorber should be as tight as possible, like a tow rope. The movement is carried out by pulling the hips forward, quite sharply, like hitting a ball. The head should not be lowered. The hip thrust should be performed as above (15-20 repetitions).
You can complicate this exercise by increasing the distance between the starting position and the fixed support or the number of shock absorbers fixed to the leg.
Explanation: the exercise helps restore the anthropometric length of the thigh and lower leg muscles in order to eliminate their rigidity (shortening). Pain during exercise disappears on the 3rd–4th day after the start of exercise.

photo 7 a

photo 7 b

photo 7 in

Exercises No. 1, 2 and 6 help strengthen the collateral and transverse ligaments of the knee, thereby restoring the ability to move the joint after removal or damage to the meniscus. The exercise is also used for bursitis.

Exercise No. (see photo 8 a, b)

I.P. lying on your back with your head towards a high, stationary support, such as a wall bars. The rubber shock absorber, as in all previous exercises, is attached to the lower part of the shin, and the other end is attached to the highest point of fixed support. The point of the exercise is to lower your straight leg until your heel touches the floor with the rubber shock absorber stretched to the maximum. This exercise is a very good (perhaps better than others) stretcher. posterior group muscles of the thigh and lower leg. In addition, the internal ligaments of the knee joint – the cruciate ones – are strengthened.

photo 8 a

photo 8 b

One of the main features of this exercise is that it must be performed through fairly pronounced soreness of the muscles that are stretched by the shock absorber. This soreness primarily manifests itself in the popliteal area. There is no need to be afraid of her. Moreover, it is necessary to go into pain, overcoming it each time, which will allow you to restore the anthropometric norm of the length of these muscles. I would like to remind you that it is rigidity, that is, shortening of these thigh muscles, that leads to the majority of functional compression syndromes of the musculoskeletal system - arthrosis, arthritis, osteochondrosis with IVD hernias. Therefore, performing this exercise and overcoming pain not only relieves pain and swelling in the knee joint, but also contributes to the prevention and, in case of acute pain, treatment of the mentioned diseases.
The requirements for performing the exercise are the same as for all others.

Exercise No. (see photo 9 a, b)

Bend the leg at the knee joint from a supine position, fixing the leg with your hands.
I.P. the same. But the leg bends at the knee joint. Try to touch your buttock with your heel. The exercise is extremely useful after surgery on the cruciate ligaments (both) and total bursitis (complete swelling of the knee). Its peculiarity is that the higher the shock absorber is mounted, the more effective exercise. In addition, this exercise is very useful for the rehabilitation of the Achilles tendon after injury or surgery.

photo 9 a

photo 9 b

Exercise No. (see photo 10 a, b)

Lowering a straight leg with the traction of a rubber shock absorber from a position lying on its side (MTB - “side”).
I.P. as in the previous exercise, only on the side. This exercise improves the collateral ligaments of the knee, thereby strengthening the meniscal areas, protecting them from destruction and helping to restore nutrition in case of surgery.
When performing the last two exercises, you need to know that from I.P. The effectiveness of the exercise depends, that is, the lower the shock absorber is fixed to the support ( Swedish wall), the better the muscles stretch and the faster they restore the muscle “pump”. The main thing in all these exercises is a smooth contraction and no less smooth stretching of the muscles, that is, it is not recommended to jerk the rubber shock absorber with your foot in order to stretch it. It is advisable to combine strength and stretching exercises every other day, but the number of series of these exercises can be increased to 6.

photo 10 a

photo 10 b

Exercise No. 11(see photo 11 a, b)
I.P. lying on your back, with your feet towards a stationary support at the maximum possible distance from it. The affected leg is connected to a fixed support through a rubber shock absorber. Either with one or the other hand you need to hold on to a support, for example, the leg of a sofa. Pull the thigh toward the body from the position of an extended leg until the thigh touches the lower abdomen. If it is impossible to perform this movement only, say, with your left leg, you can help yourself with your left hand, placing it on the knee area. By performing this exercise, we stretch the front of the thigh, through which quadriceps muscles The thighs are grasped and secured by the knee pad. This is one of best exercises for the treatment of patellar bursitis. It also helps tremendously in the rehabilitation of the leg after removal of the menisci and surgery on the cruciate ligaments (in particular, the anterior one).

photo 11 a

photo 11 b

Exercise No. (see photo 12 a, b)

I.P. the same, but lying on the side opposite to the leg fixed by the shock absorber. Perform leg pulls in such a way that the leg is completely twisted in hip joint until your knee touches the floor in front of your stomach. When the leg returns to its original position, it unwinds, while the heel looks strictly at the floor.

photo 12 a

photo 12 b

Features of the exercise: when rotating the leg in the hip joint, crunching, cracking and even mild shooting pains are possible. Since the exercise is decompressive in nature, such sounds may indicate neglect of the ligamentous apparatus in terms of hypokinesia, which means this is a normal phenomenon.

The knee joint is one of the most complex and mobile in the human body. He carries heavy load during walking, running, jumping, moving up stairs, static loads. As a result of injuries, inflammatory and degenerative-dystrophic diseases of the knee joints, the blood supply and nutrition of the tissues deteriorate, the cartilage layer of the intra-articular surfaces of the bones becomes thinner, the menisci are destroyed, and the functioning of the musculo-ligamentous apparatus is disrupted.

Arthritis, osteoarthritis, changes in the integrity of bones and ligaments lead to chronic progressive inflammation and impaired mobility of the knees. Drug treatment is used to treat diseases, surgical methods therapy, physiotherapy and exercises to strengthen the knee joints. Physical therapy (physical therapy) is prescribed at different stages of the disease and significantly improves the function of the musculoskeletal system.

Objectives and rules of training

A set of therapeutic exercises is prescribed by a doctor depending on the nature and severity of the pathological process, concomitant diseases, and the patient’s age. Full-fledged training begins during the period of subsidence of the acute phase of the disease - reduction of pain, normalization of body temperature, reduction of local inflammatory manifestations. The main task gymnastics is:

• increasing the elasticity of the knee ligaments;
• strengthening muscle groups thighs and legs, involved in the process of motor activity of the knee joint;
• normalization of blood circulation, as a result of which metabolism improves, synovial fluid synthesis is activated, cartilage tissue cells are restored;
• improvement of general well-being and emotional background, which has a beneficial effect on recovery.

Exercise therapy can be done in groups under the supervision of a specialist

With daily performance of a set of exercises, the function of the knee joints is restored completely or partially, depending on the degree of disturbance of the anatomical structures.

During exercise therapy classes, you should adhere to the following rules:

• training should be regular, the course of treatment is from 14 to 30 days;
• gymnastics should be done 2-3 times a day for 10-15 minutes, the total exercise time is 30-45 minutes;
• the load on the knee joints should gradually increase, the frequency of exercise repetitions starts from 3-4, increasing to 10-15 in one approach;
• amplitude at the beginning of training is low and increases towards the end gymnastics complex;
• each exercise is performed carefully, muscles and ligaments are well worked;
• after physical exercise, you should rest in a lying position on a hard surface with your knees bent, which helps restore blood flow in the trained joints;
• after a set of exercises you can take cold and hot shower, carry out self-massage of the affected joint and surrounding soft tissues;
• Gymnastics should not bring discomfort or pain; if discomfort occurs, you should stop training;
• Pain syndrome during subsequent training requires consulting a doctor.

Don't expect fast positive effect, exercise therapy improves the condition of knees with arthrosis and arthritis as a result of long-term patient treatment, which does not exclude other types of therapy.

A set of exercises using the Evdokimenko method

Effective complex Exercise therapy for the rehabilitation of inflammatory and degenerative diseases of the knee joints was created by Russian academician, rheumatologist and psychologist Pavel Valerievich Evdokimenko. Based on his many years of experience, he has developed exercises that have a positive effect on the musculoskeletal system and improve the emotional state to combat the disease.

Most often, dysfunction of the knees occurs with osteoarthritis, which is characterized by the destruction of cartilage and bone tissue, impaired synthesis of synovial fluid, and a decrease in the range of motion of the lower extremities. The disease develops after injury, as a result of metabolic pathology, inflammatory process of the structures of the knee joint (arthritis, periarthritis, bursitis).

The complex structure of the knee joint and its mobility lead to the frequent development of pathology

Before you start physical therapy, you should familiarize yourself with the list of contraindications for exercise:

• arterial hypertension;
• increased intracranial pressure;
• abdominal and inguinal hernias;
• acute blood diseases;
• severe chronic heart and vascular diseases;
• acute inflammatory process in internal organs;
• increased body temperature;
• menstrual bleeding;
• postoperative recovery period for a month.

The physical training complex for arthrosis of the knee joint includes 9 exercises that must be performed in the proposed sequence.

1. Lying on your stomach, arms along your body. One by one, we raise the straightened leg up to a distance of about 15 cm from the floor and hold it suspended for 40 seconds. In this case, the pelvis is tightly fixed, and movements are carried out by the muscles of the thighs and abdomen.
2. The starting position is the same. Bend your left leg at the knee joint at an angle of 90 degrees and slowly lift it to a height of 10 cm from the floor, holding it there for at least 10 seconds. Then perform the exercise with your right leg.
3. The starting position is the same. Slowly raise both legs to the maximum possible height, then smoothly, without jerking, spread your legs apart and bring them together. Exercise may increase blood pressure and should be performed with caution by patients suffering from coronary heart disease and hypertension.
4. While lying on your right side, bend your leg of the same name and your left lower limb straighten and lift as high as possible, hold for 20-30 seconds. Then repeat the exercise on your left side.
5. Sitting on a chair, alternately straighten and raise your leg, holding it there for up to a minute. If, when performing gymnastics, reduce the amplitude of movements until the feeling of discomfort stops.
6. Turn your face to the back of the chair in a standing position and, holding it with your hands, smoothly rise onto your toes, stay in this position for 3 seconds and lower your feet to the floor.
7. The starting position is the same. Now you need to stand on your heels, lifting your feet up as much as possible.
8. The starting position is the same. Raise your left leg onto your toes while your right leg is motionless, then do this exercise with the other leg. It turns out to be a roll from one leg to the other. Feel the blood rush to your knees.
9. At the end of the gymnastics complex, perform self-massage on the anterior-lateral surface of the thigh from the knee joint to the groin for 5 minutes. First, rub the skin, then knead the muscles, and at the end of the procedure, stroke. After the massage you should feel a pleasant warmth.

Joint gymnastics according to Evdokimenko’s method is available for patients of all age categories

Exercises for knee arthrosis improve its motor function and relieve pain from the first days of exercise, however, to consolidate the positive effect, it is important to complete the full course physical therapy. For correct execution gymnastics, you should consult a doctor who will help you determine your training technique. In addition, there are numerous visual videos on the Internet that explain in detail the features of exercises for diseases of the knee joint.

Exercise therapy for the knees effectively restores their functional activity and is an important part of the complex treatment of diseases of the musculoskeletal system. The right approach and following the recommendations of a specialist when performing gymnastics will help maintain the health of the knee joints and prevent the progression of the pathological process.

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 it. 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, thereby reducing the elasticity and mobility of the joints. Arthrosis most often affects the knee and hip joints. Arthrosis is common thumb feet on the leg. A knee with arthrosis often makes itself felt by pain when walking or squatting.

Effective treatment of arthrosis

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.

The importance of physical activity for arthrosis

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 musculo-ligamentous apparatus of the joint and restoring its functions.

Rules for performing physical therapy

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 medical 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.

Exercises for the knee joint

All exercises for therapeutic effects do not tolerate sudden movements and are performed smoothly and slowly:

• 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;
• 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;
• Lying on your back, arms along your body. Raise the leg bent at the knee to the stomach one by one;
• Exercise "bicycle";
• Lying on your back, perform swings with straight legs at a height of 20 cm from the floor in a horizontal plane;
• Lying on your side, doing lifts upper leg to a small height. The lower leg is bent at the knee. Perform on different sides;
• Lying on your stomach, arms along your body. Perform alternate bending of the legs at the knees;
• Lying on your stomach, arms along your body. Perform lifts with a straight leg to a height of 15-20 cm from the floor, with the toe facing toward you. IN this exercise it is important that the pelvis and chest are pressed tightly to the floor, and the lifting is accomplished by tensing the thigh muscles;
• While sitting on a chair, perform relaxed swings of the leg, bending and straightening the knee joint.

Static exercises for the knee joint

These exercises are performed several times at intervals of ten seconds:

• Sitting on a chair, raise your leg, straightening it at the knee joint and hold for up to 30 seconds. Then perform the exercise with the other leg;
• Standing at the back of a chair, rise on your tiptoes and stand for up to 60 seconds. After doing this exercise several times, you can repeat it in a dynamic version;
• Standing at the back of a chair, lean on your heels and hold out for up to 60 seconds. It is recommended to carry out this exercise in a dynamic version, that is, change positions more quickly;
• Standing at the back of a chair, perform smooth transitions from “heel” to “toe”, as if in smooth wave movements, forcing the blood to rise more actively to the knee joint.

Self-massage

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.

Recommendations from nutritionists for patients with arthrosis of the knee joints

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. 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.

Video - Gymnastics for arthrosis of the knee joint

A set of physical therapy exercises for arthrosis of the knee joint

With gonarthrosis, degenerative changes in the articular cartilage occur with painful manifestations and a decrease in the functionality of joint mobility. The process of pathological changes in cartilage is irreversible, but to prevent further undesirable consequences and emerging complications, a set of special treatment measures is provided.

Therapeutic gymnastics for arthrosis of the knee joint, supplemented by massage, allows you to stop the process of damage to the structure of cartilage tissue and maintain the amount of physical activity necessary to maintain a satisfactory quality of life. It should be remembered that physical education should not be traumatic and is not recommended if there are individual contraindications. The effectiveness of the positive effects of treatment and preventive procedures in the early stages of the disease is significantly higher.

Exercises for arthrosis of the knee joint.

Physical exercises are performed mainly in sitting and lying positions to minimize the traumatic load on the joint. The set of exercises should be performed with gradual increase loads, avoiding sudden pain. It is necessary to focus on the condition of the diseased joint. Correctly distributed load, after gymnastics and self-massage, will be manifested by the restoration of all usual joint movements 25-30 minutes after completion of classes.

Therapeutic exercise is performed by alternating each exercise (starting with 5 repetitions and gradually increasing up to 20 times). Charging should be done regularly: 20 minutes three times a day.

1. While lying on your back, you should bend both legs at the knee and hip joint at the same time. Carry out movements: alternately bending and then straightening your legs.
2. Pose by lying on your back and stretching your legs. The knee of one leg should be bent and the foot slightly raised above the surface, fixing the position for 5 seconds. Change the exercised leg.
3. Without changing your position, raise one leg, bending at the knee joint. Perform movements - bending and then straightening the leg. Perform the exercise with each leg in turn.
4. The basic starting pose remains the same. Bend your leg and fix it for a few seconds in a bent position, pressing it to your body, followed by relaxation and return to its original starting position. Repeat with alternating legs.
5. Without changing the starting position, lift the straight leg to a height of about 30 cm (from the heel to the surface) and hold the leg for 5-8 seconds. Repeat alternately with both legs.
6. Continue lying on your back and perform the leg rotation exercise - “bicycle”. It is necessary to maintain the pace: from slow to faster.
7. Roll over onto your stomach, then bend one leg at the knee, while trying to reach your buttocks with your heel. Perform by alternating legs.
8. Sit on a chair and raise your leg with your foot straight to a position parallel to the floor and hold for 3-5 seconds until a certain tension is achieved in the muscles of the thigh and lower leg. Perform with each leg alternately.
9. Stand behind a chair and grab its back with your hands. Move each leg to the side in turn, repeating the movement several times.
10. Turn sideways to the chair, leaning on the back of the chair with one hand and giving your body a stable position. Perform repeated swinging movements of each leg forward and backward.
11. Sit on a chair or suitable cabinet (a certain height is required) and dangle your relaxed legs. The exercise is recommended to be performed more often during each day.

Treatment according to Bubnovsky

Among the various treatment methods, a special place is occupied by the author’s treatment system, developed and patented by Doctor of Medical Sciences. CM. Bubnovsky. The essence of the method is therapy without drugs, using physical exercises and movements that have a therapeutic effect (kinesiotherapy - movement treatment), and physiotherapy.

Kinesiotherapy is based on the study and practical use of deep knowledge of anatomy, biochemistry, physiology, human psychology and pedagogy in the treatment process. Gonarthrosis, in this scientific direction of research, is considered as a disease caused by processes associated with insufficient blood supply, muscle wasting, and loss of joint fluid. By compensating and restoring the changes that have occurred, it is possible to achieve psychophysiological normalization of the patient’s condition and create comfortable life sensations from an improved quality of life.

To compile the most adapted set of exercises in each case, depending on the severity of the disease and clinical manifestations, the selection of an individual treatment plan is provided. This technique eliminates the use of warming ointments (gels). To relieve pain, the joint is cooled by exposure to cold water or ice during treatment procedures.

By improving the developed exercises, consolidating the positive results and using the accumulated knowledge, the idea was realized to create therapeutic MTB simulators (MTB - multifunctional trainer Bubnovsky). This type of exercise machine can be used at home.

Using massage as an addition to exercise therapy

A professional massage treatment course can only be carried out by a specialist with special medical training. Massage helps to activate microprocesses in the tissues adjacent to the joint: increase capillary blood flow, stimulate cellular metabolic processes, improve nutrition of damaged cartilage structures.

You can perform self-massage quite successfully - it has a significant auxiliary therapeutic effect. Massage movements are performed on your own using stroking and rubbing movements. Massaging passes are applied successively to the area of ​​both knee joints (healthy and sick).

The progress of self-massage is represented by the following sequential stages:

1. Accept sitting position in bed with one leg extended horizontally on the bed and the other leg relaxed and lowered.
2. On the leg that is on the bed, the hands are placed below and above close to the joint, with the right hand on top of the joint and the left hand below.
3. Stroking back-and-forth movements are carried out.
4. Move your hands to both sides of the knee joint and use your fingers to perform active rubbing movements up and down relative to the leg.
5. Next, similar rubbing movements of the lateral periarticular surfaces are performed with the palmar surfaces of the hands.
6. Having accepted support position For thumbs at the top of the joint, the remaining fingers make intense rotational and circular movements along the sides of the joint.
7. Without changing the disposition of the hands, kneading movements (with displacement of skin areas) are carried out with three fingers (index, middle, ring) of both hands.
8. Carry out final stroking movements on the joint with the palms of both hands.

The duration of the procedure should be at least 15 minutes. In the case of 2-3 times repetition during the day, you can proceed from the 10-minute duration of each session.

Predicted treatment results

In all cases, subject to systematic procedures, as a result of the use of physical therapy and self-massage, the following positive changes are noted:

• nutrition of joint elements and adjacent tissues improves;
• pain syndrome is relieved;
• motor functional indicators of the joint improve;
• the amplitude of performed movements increases;
• the structure of cartilage tissue improves;
• relapses of the disease are prevented.

TreatmentSpiny.ru

Therapeutic exercises for arthrosis of the knee joint

Therapeutic exercises for arthrosis are designed to improve joint mobility by unlocking it. If you do it daily, the degenerative process can be preserved for a long time or even lead to its retreat. Our topic today is exercises for arthrosis of the knee joint.

Exercise therapy for arthrosis of the knee joint is designed to strengthen the muscles around the joint

Therapeutic exercises for knee arthrosis

To understand what joint blocking is, let us remember that it is not for nothing that arthrosis is called deforming:

• Destruction of hyaline cartilage is accompanied by simultaneous thickening of the subchondral bone
• In the later stages, hard calcium growths – osteophytes – appear on the destroyed cartilage surface.

Osteophytes of the joints play a protective role: if they were not formed, the head of the bone would completely collapse.

The negative role of osteophytes is precisely in blocking the joint, which ceases to move and rotate freely.

Prescription of exercise therapy for arthrosis of the knee joint

Physical exercise, massage, manual therapy - this is a set of measures that can restrain joint calcification, partially breaking it down

However, what should be the therapeutic exercises for arthrosis of the knee joint?

Many patients make the serious mistake of trying to put as much stress on their sore knee as possible by squatting up to a hundred times a day. Imagine that you suddenly start driving a car with a worn-out chassis over long distances. What can happen? That's right - the car will most likely break down. But this would not happen if you replaced individual parts, which would improve driving performance.

In our case, the role of such repairs will be played by correctly selected exercise therapy.

We do not yet plan to replace individual parts of our ODS, but it is within our power to strengthen them.

Strengthening the periarticular muscles and ligaments will strengthen the bone joints themselves and the “walking”, that is, the motor functions of our musculoskeletal system.

Exercise therapy for arthrosis of the knee joint is thus intended not for the joint itself, but for the femoral and tibia muscles.

Along the way, the back muscles, pelvic, gluteal, extensor muscles of the toes, etc. will be involved.

Video: Gymnastics for arthrosis

Requirements for therapeutic exercises

Gymnastics cannot be done:

• with increased arterial or intracranial pressure
• on critical days
• at elevated temperatures
• during exacerbation of chronic diseases
• immediately after operations
• for serious cardiovascular diseases

If your knees hurt a lot, then you need to start exercises with static exercises.

Static exercise creates stress on the muscles and ligaments, leaving the joint itself motionless

Examples of static exercises for the knee

You can perform them standing, sitting, lying down. Only squats are excluded.

Static exercises for gonarthrosis should be performed while maintaining the immobility of the knee joint

1. Straight leg raises: The exercise can be performed while sitting on a chair (on the floor), lying on your back, on your stomach, or on your side. It is important to use all of these positions to develop the joint in all directions.
   • We alternately raise one leg and then the other:
     • the leg should be straight at the knee
     • the height of the leg lift can be either large or up to 20 cm - it’s all the same
   • The essence of the exercise is to hold the leg in an elevated position for some time:
     start with 10-15 seconds, then gradually increase the time you raise your leg to 30 seconds or more
   • Tension should be felt in the muscles of the thighs and lower legs
   • Slowly lower your leg and relax it for a few seconds.
   • We make ten such lifts in total
   • The rhythm of movements should coincide with breathing:
     • on the way up we take a breath
     • while holding the leg - holding the breath
     • lowering down, exhale
   • You can use a more dynamic version of the exercises:
     • Hold the leg at the lifting point - one to two seconds
     • You still need to lower your leg slowly and smoothly
2. Bent leg raises: These lifts can also be performed in any position.
   • Bend the leg at the knee at an angle of 90˚
   • Raise the hip without changing the angle of the bent leg
   • We hold the leg in the same way as described in the first exercise.
   • Lowering your leg, relaxing
   • Repeat 10 times
   • In the dynamic version we reduce the time the leg is held
3. Foot rotation
   • In a sitting or lying position, place your legs at a distance of the length of your feet
   • Turn your feet outward and hold them with muscle tension
   • Align your feet and relax
   • Now turn your feet inward until your big toes touch.
   • We also linger in this position and then return back
   • The exercise can be performed with both straightened and bent knees
4. Emphasis on the toe or heel: The exercise is usually performed while standing, but for elderly and weak patients a sitting option can be recommended.
   • We rise on tiptoes, holding on to the back of the chair
   • We hold this for up to one minute.
   • Slowly sinking to our heels
   • Now we place the emphasis on the heels, and lift the toes of the feet and pull them towards us
   • Slowly lowering ourselves onto our toes
   • We make rolls:
     • One foot with emphasis on the toe, the other on the heel
     • Then we change the position of the legs
     • Try not to bend your knees

At the end of the gymnastics, it is advisable to massage the front and side surfaces of the thighs, starting from the knee to the groin.

Exercises for knee arthrosis can be combined with massage

Dynamic gymnastics for joints

When the pain has passed, you can begin more active gymnastics. This doesn't mean you need to run, jump or squat right away: start with simple exercises, combining them with a knee massage.

Video: Gymnastics for arthrosis of the knee joint for the elderly

https://www.youtube.com/watch?t=711&v=sFNZi3oXRxs

Examples of dynamic exercises for gonarthrosis

• While sitting or lying down, we slowly bend and straighten alternately the right and left leg without lifting your feet off the floor
  At the same time, you can stretch your knee with your hands
• Bend and straighten with your feet off the floor
  You can hold your knee with your hands
• Pull the bent knee up with your hands
  Lowering the leg, straightening it
• Sitting on a chair, leaning on the back
  • Legs straightened, with emphasis on the heels, hands holding on to the seat
  • We tilt our torso towards our knees, simultaneously bending our knees and lowering our feet to the floor.
• We step forward and backward in a sitting position:
  two or three steps forward and the same amount back
• We roll from toe to heel, while the knee joint moves and bends freely
• Lying on my back legs bent perform the “bicycle” movement

Warming ointments for arthrosis improve the effect of therapeutic exercises.

They can be rubbed into the surface of the knee directly during exercise, combining them with a massage.

To prevent gonarthrosis, as well as during remission, you can use exercise therapy complex shown in the video below.

Dynamic movements are aimed at mobilizing the knee joint

Video: Exercise therapy for arthrosis of the knee joint

Gymnastics works wonders for arthrosis of the knee joint.

Such a complex disease as arthrosis of the knee joint requires an integrated approach. Among various methods Therapeutic gymnastics plays an important role in treatment. It improves metabolism in the joint and in the limb as a whole, helps increase overall muscle tone, and serves as a prevention of contracture (incomplete flexion and extension of the joint).

To maintain the functionality of joints, it is necessary to perform a set of physical exercises aimed at strengthening the peri-cartilaginous muscles and ligaments. Class time should be 30-40 minutes a day, and this time should be divided into several segments of 10-15 minutes. When performing exercises, a balance must be maintained between the state of rest and the time of stress on the joints. Many people need to rest joints affected by arthrosis every 4-5 hours, this is necessary for the regeneration of joint cartilage. Perform the exercises smoothly, increasing the range of movements gradually. When doing exercises, focus on the sore joint, imagine how blood flows to the knee and the joint is restored.

First of all, you should do physical exercise every day, and several times a day! This alone is often sufficient to significantly slow down the progression of the disease. Shoes should be comfortable, and it is advisable to have special orthopedic insoles inserted into them. It is necessary to use devices to unload the joints - knee pads, instep supports.

Exercises

If you perform these exercises every morning 5-10 times every other day, your joints will be much more mobile.

In a lying position:

• I stretch my arms along my body, pull my toes towards me, then pull my toes back;
• hands to shoulders, elbows forward, spreading elbows to the sides - inhale, bringing them together - exhale;
• arms along the body, alternately moving the left one, then right leg to the side and back;
• hands to shoulders, perform circular movements with bent arms back and forth;
• my arms are spread to the sides, I turn my body first to the right and then to the left.

Lying on your side:

• I bend and straighten my legs at the knees;
• I slowly move my leg to the side and return it back;
• I bend and unbend the leg that is on top.

Lying on your stomach:

• I alternately raise and lower my legs low;
• I move my legs as if swimming in water.

It is very important to conduct the first gymnastics session in the morning, before a person gets to his feet and starts walking. Then the exercises should be performed three more times a day. After the evening session, it is recommended to apply a semi-alcoholic warming compress to the sore joint. And before going to bed, take a warm (36-36.5°) pine bath. This will serve as a home treatment package.

Walking

To treat arthrosis of the knee joint, walking on your knees is used - you need to take 400 steps on them. It will hurt at first and required amount It’s unlikely that you will be able to do it, but over time it will become easier and you will be able to.

Exercises in water

Exercises in the pool are most preferable for those who experience pain while exercising under normal conditions. Training in water has its own favorable features. Firstly, it reduces body weight and, accordingly, the load on the joint, which makes it easier to perform exercises. Secondly, thanks to movements in the water, hydromassage of the skin and blood vessels is carried out, which has a beneficial effect on the joints and the body as a whole. For arthrosis of the knee joints, any exercises in water that involve bending your knees will be useful.

Restrictions

Types of physical activity such as running, jumping, squatting, lifting and carrying heavy objects should be excluded. It is necessary to limit fast and long walking, especially on uneven terrain, climbing uphill, walking up stairs, staying in one position for a long time - standing, sitting, squatting. It is also very important to normalize body weight - this will help reduce the risk of disease progression.

Real life experience

From 2003 to 2009 he was treated according to traditional medicine and, as a result, stage 3 of deforming arthrosis. He could barely walk on crutches, his knees and right foot were swollen. To somehow relieve the pain, I had to take furosemide half a tablet 3 times a week, bypassing the doctors’ advice. As a result, the attending physician refused treatment! I have a problem with my kidney, so all medications were contraindicated, because... Kidneys may fail. I did exercises without load for 3 years and there was a slow improvement. A year ago, my arthrosis deformans moved from stage 3 to stage 1. Now I can spend the whole day on my feet. Walking on hard things on your knees is still painful. I don’t take any medications other than half an aspirin tablet or a Citromon tablet. Therapeutic exercises without load 4 types of exercises for 2 hours a day. Plus a hot bath and massage. And this despite the fact that the arthrologist at the regional hospital said that at my age it is impossible to cure. It turns out it's possible. I realized that all non-steroidal drugs (including Aflutop, Teraflex) help for a certain time, but then they don’t help and the disease develops. You need to do gymnastics as much as possible per day, then you will see results.

I think that this positive experience will give you great incentive in the fight against your illness.

site-zdorovie.ru

Physical therapy (physical therapy) for arthrosis of the knee joint

Exercise therapy for arthrosis of the knee joint is one of the main methods of treatment. She helps:

• Maintain normal joint mobility.
• Increase muscle strength and flexibility.
• Control your weight.
• Increase the performance of the cardiovascular system (cardiovascular system).

Complex physical therapy exercises for arthrosis of the knee joint:

1. Lying on your back, bend and straighten your knees. Do the exercise 10 repetitions.
2. Place a rolled-up towel under the knee hole. Straining the anterior thigh muscles, press your knee onto the towel and hold this position for 5 seconds. Do the exercise 10 repetitions.
3. The exercise must be performed standing in front of a chair. Hold the table with one hand, grab the outer surface of the foot with the other, and bend the leg at the knee as much as possible. Hold this position for 15 seconds. Do 4 reps.
4. The exercise is performed standing. Place the heel of your foot on a step or chair, your back is straight, your knee is straightened as much as possible. We tilt the body forward all the way, do not bend the leg at the knee! Stay in this position for 15 seconds. Do 4 reps. The purpose of the exercise is to strengthen the hamstrings.
5. The exercise is performed standing. Place your hands against the wall, bend one leg at the knee, the other (sick) leg is in front, straightened, located behind. Carefully lunge forward without lifting your heels off the ground. Hold this position for 15 seconds. Do 4 repetitions. The purpose of the exercise is to strengthen the popliteus muscle.
6. This exercise must be performed lying on your back. A cushion is placed under the knee area. The leg is relaxed. Slowly straighten your knee as far as possible. Hold this position for 15 seconds. Do 4 repetitions. The purpose of the exercise is to strengthen the popliteal muscle.
7. The exercise is performed while sitting. The leg is bent at the knee, the angle is approximately 45 degrees. Press your heel onto the floor and hold this position for 5 seconds. Do 10 repetitions.

For patients diagnosed with arthrosis of the knee joint, therapeutic exercises allow them to maintain a full range of motion.

Physical education for arthrosis of the knee joint

Complexes of physical exercises should be performed three times a week, preferably every other day, so that the muscles have time to recover. The number of repetitions gradually increases. To perform the exercises you will need an expander and a Swiss ball.

1. The exercise is performed while sitting on a chair. One end of the expander is fixed on the chair leg, the other on the ankle of the leg being trained. The back is straight. Slowly straighten the knee by tensing the anterior thigh muscle. We start with 3 sets of 10 repetitions.
2. The exercise is performed while lying on your stomach. One end of the expander is securely fixed, the other on the ankle of the trained leg. Slowly bend your leg at the knee. We start with 3 sets of 10 repetitions.
3. The exercise is performed standing. We place the ball between the wall and the back, pressing it, thereby fixing it. Feet shoulder width apart. Slowly we begin to squat, keeping our back straight. We start with 3 sets of 10 repetitions.

Yoga

Yoga for arthrosis of the knee joint is the best option for daily help for your body. To begin, the patient should consult with the attending physician. An individual selection of a set of exercises tailored to your condition is considered optimal.

Massage

Massage is one of the most effective methods treatment and prevention of diseases of the musculoskeletal system. Massage is prescribed for arthrosis of the knee joint to reduce symptoms and improve the course of the disease. As a result of this treatment, blood circulation improves, muscle tone, flexibility and pain relief.

Exercise and rest are very important for people with this condition. Doctors almost always recommend running for arthrosis of the knee joint. But before running, the patient must accustom his body daily exercise to increase endurance. First you need to get used to walking at a speed of 5 km/h or more. Such walks should last at least 30 minutes. Gradually the pace and time increases.

Conscientious and systematic implementation of all recommendations (physical therapy, massage, gymnastics) for arthrosis of the knee joint will help slow down the progression of the disease and maintain a normal lifestyle.

Therapeutic exercises for arthrosis of the knee joint - the best physical education

The positive effect of gymnastics on the knee joint This physical exercise improves blood circulation in the knee joint. Due to this, inflammation is relieved and bone and cartilage tissue is restored. Any physical exercises performed with a certain frequency help improve overall tone, discipline and increase self-esteem. Immediately noticeable is that the range of motion increases and sleep improves.

can be performed from a sitting position

The exercises themselves do not take much time. It is best to do them in the morning, without jumping out of bed right away, but by stretching the joint, doing a light massage. Already during the day, if there is a suitable opportunity and the appropriate environment, you can use the video https://video.yandex.ru/users/idealbodyorg/view/123/, which shows basic exercises suitable for performing with arthrosis of the knee joint. All exercises are simple, accessible and do not require special equipment. You may just need a chair or an exercise ball.

Set of exercises

The largest set of exercises is in the lying position. This can be done in the morning in bed to relax the muscles and “disperse” the blood. But it’s better to move to a mat on the floor. Having thrown away all unnecessary thoughts, you need to focus on your joints and consistently perform the following exercises:

• with straight legs, bend your feet with your toes towards you,
• alternately lower and raise both legs at the hip joint,
• from the starting position, when the leg is bent 90 degrees in weight, it straightens and bends again, then the same is done with the other leg,
• from the same starting position, both legs bend and unbend alternately like a “bicycle”,
• straight legs in weight are brought together and spread like “scissors”,
• lying on your side on a bent supporting leg, raise and lower your upper straight leg,
• alternately pull your leg towards you, bending the knee and without lifting your feet from the floor,
• lying on your stomach, alternately bend and straighten your leg at the knee joint,
• lying on your stomach, alternately raise and lower your straight legs,

After the exercises while lying down, you can move to a chair and perform several exercises while sitting:

• Leaning your hands on a chair, quickly bend and straighten your knees,
• Unbending the knee, straighten the leg and hold it over the canopy.

Exercises from a sitting position are good because they can be done at work without attracting attention to yourself. special attention and without taking a long break from the work process. If arthrosis has not yet entered the stage of serious destruction, gymnastics for the knee joint allows you to perform next exercise standing. From a standing position, leaning on the back of a chair, we squat, lifting the heel off the floor.

scissors exercise

Rules for performing gymnastics for the knee joint

You should not start classes in full swing, no sudden movements. As soon as it appears the slightest pain, classes must be stopped. Each exercise is done slowly, but at full amplitude. The intensity with which gymnastics is performed for the knee joints is determined by the phase of arthrosis. It is best to repeat the exercises several times a day in short bursts.

It is very important to listen to your condition and choose a complex that is suitable for your needs. this moment diseases. Beginning with simple exercises, as you become more trained, you can increase the load, but without Olympic zeal. Without systematically performing the exercises, you can’t expect any effect. There are certain requirements for what to do.

If almost any clothing fits, then the shoes must be special. To avoid damaging your foot, it is not recommended to exercise barefoot. Sneakers should have a rubber sole two to three centimeters thick. At the same time, it should be soft and elastic, but the top should preferably be leather.

exercise "bicycle"

Shoes should not be tight, otherwise blood circulation will be impaired and calluses may rub. To do this, there should be a free distance of one centimeter from the toe of the shoe to the tip of the big toe. Such shoes must have two instep supports for transverse and longitudinal support of the foot. If over time the pain subsides and you feel an improved general condition, then everything is being done correctly.

How does pathology manifest itself?

Arthrosis is a disease mainly of older people. This is the result of the fact that over time the cartilage becomes thinner, shock-absorbing properties are lost, pain occurs, and a cracking sound appears in the knee. Primary arthrosis occurs after an infection or injury in childhood. At first, such deformation does not cause any problems, but by the age of 45, the symptoms of arthrosis become fully apparent.

Other causes of arthrosis of the knee joint include varicose veins, overweight body, flat feet. It is important not to miss the onset of the disease itself, when it is possible to prolong the functionality of the knee as much as possible and prevent serious consequences. The first sign is pain in inside joint pain, which is typical in the morning, but during the day the knee may not bother you at all. It is necessary to try to unload the knee joint.

It is not permissible to make efforts while overcoming pain. It is necessary to eliminate the causes that provoke unpleasant sensations, for this it is proposed:

• weight loss,
• maintaining a routine with long sleep and long walks,
• massage and self-massage (but not the joint itself),
• wearing special shoes with arch support,
• refusal of a profession associated with microtraumas of the knee.

This entire complex and timely actions will allow you to avoid serious drug exposure, and sometimes surgical intervention. Realizing that it is impossible to cure arthrosis, you need to get used to the idea that you will have to change your lifestyle. As they say, saving a drowning person is the work of the drowning person himself. And with a diagnosis of arthrosis of the knee joint, special gymnastics will help you stay afloat.

Joints provide human movement. They consist of cartilage tissue and synovial fluid, which improves their mobility. The knee joint is quite vulnerable, as a large load is placed on it.

It is necessary to take care of them so that their mobility is not impaired as they age. People often don't think about their joints until everyday activities cause them pain. Problems often start due to overload. To prevent this from happening, you need to know how to take care of them. It is necessary to carry out comprehensive joint strengthening, which includes a special diet and exercises.

The knee is one of the largest joints in human body. It is formed by the lower end femur, upper end of the tibia and patella. These bones are connected by ligaments and cartilage. The meniscus serves as a shock absorber.

Range of motion is measured in angles. When walking, the range of movements reaches 65 degrees. To pick something up from the floor you need to 70 degrees. For climbing stairs 85 degrees and to get up and sit down - 95 .

Quite often the knee joint is subject to various injuries. Therefore, you need to pay attention to them, since severe injuries can disrupt the functioning of the knee joint.

Exercise sets

To strengthen your knee joints, you need to perform special exercises. You should know that before performing them you need to do a warm-up. This will prepare the joints and muscles so that complications do not arise after performing the exercises.

First complex

1. You need to stand on one leg on the floor. For insurance, you can place a chair nearby that can provide insurance. It is necessary to change legs the moment you lose your balance. If a person can maintain balance for 30 seconds on each leg, then you can move on to the next exercise.
2. It is much easier to maintain balance on a flat surface. To complicate the task, you need to take a pillow and place it on the floor. This will increase the load on the knee joint and strengthen it. You need to stand with one foot on the pillow and also keep your balance. Continue until the person can hold on for 30 seconds. To make the task even more difficult, you can fold the pillow in half.
3. You don't need a pillow for this exercise. You should close your eyes with your palm and stand on one leg. Vision plays a big role in maintaining balance. When the body begins to deviate from the position, an impulse is sent to the brain to correct the position. If you do the exercise without using your vision, the muscle reaction will improve. With your eyes closed, you need to stand on one leg. It is advisable to do this next to a wall so that if you fall, you can lean on it. After 30 seconds you need to change legs.

If all of the above exercises are performed without difficulty, then you can move on to the second complex.

Second complex

It is important to know whether the knee bends correctly. Before carrying out the exercises, you need to conduct a test.

Test: A person should stand in front of the mirror on one leg and bend it at the knee. Next you need to see where the knee joint will extend. If it pulls out straight, then this is normal. If there is a deviation to the sides, then the risk of injury is quite high.

1. Squats are quite useful, especially when the mobility of the knee joint is limited. You need to stand up straight and just squat down to the ground. Your back should be kept straight. If it is difficult to do such squats, then you can use a chair instead of a support.
2. You need to stand on one leg, spread your arms to the side. Jump about 1 cm. You need to try to land softly. The next jump should be repeated only after balance is completely restored. Repeat 3-5 approaches and 10 jumps on each leg.
3. You need to draw a 20 by 20 cm square on the ground or imagine it. You need to jump clockwise around it (5 times). Then you need to change direction. If this exercise seems too easy, then you should increase the size of the square.

Such sets of exercises strengthen the knee joints, as well as nearby muscles.

Nutrition

Nutrition plays an important role in strengthening joints. Please pay attention to the following recommendations:

• You should avoid eating pickled vegetables; it is better to simply ferment them;
• To preserve vitamins, food should be cooked in enamel dishes;
• Fruits and vegetables for use in winter should be dried or frozen;
• The cooking time for vegetables and fruits should be reduced in order to preserve beneficial features products.

There is also a list of permitted and prohibited products.

Authorized Products

The following products are beneficial for knee joints:

1. Lean meats. Helps remove excess phosphorus from the body.
2. Green vegetables, raisins, prunes. Rich in magnesium, which improves the functioning of the nerves serving the knee joints.
3. Fish and seafood. Contain organic phosphorus, necessary for normal joint function.
4. Dairy. Contains organic calcium. Unlike inorganic calcium, it is not deposited in the bones in the form of stones. Organic calcium is essential for bones.
5. Seaweed, gelatin, cartilage and other products used to make cold meat. They are quite useful, since they are similar in composition to the synovial fluid of the joints.
6. Fish liver, butter. Contains vitamin D, which promotes calcium absorption.
7. Citrus fruits, rose hips, some types of berries. They contain vitamin C, which is necessary for nourishing joints.

These foods must be included in your diet to improve joint nutrition.

Prohibited Products

• Products containing inorganic phosphates. These include: carbonated drinks, processed cheese, ice cream, crab sticks.
• Marinated, salted and smoked products. They contain a large amount of salts, which irritate the joint capsule and provoke inflammation.
• Tea, coffee, chocolate. They contain purines, which are the main cause of gout.

If possible, these products should be excluded from the diet.

What else should you know?

Knee joints are quite complex. During various processes, symptoms may appear that can frighten a person. Therefore, you need to know when to pay attention to them.

1. Clicks. In most cases, they are not dangerous and are regarded as normal. If you feel pain with them, you should consult a doctor.
2. Crackling. If it continues a short time and has no pain, then there is no need to worry about it.
3. Limited mobility. If it is difficult to straighten your leg after squatting, then you should not worry here either.
4. Pain. This symptom is a sign of problems in the body. If the pain continues for a long time, you should consult a specialist.

Thus, you need to take timely care of your joints to prevent the development of diseases.