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A set of exercises by Dzhamaldinov for arthrosis of the knee joints

Arthrosis of the knee joint is characterized by irreversible damage to hyaline cartilage. Therefore, an important part of the treatment of a degenerative disease is preventing its spread to healthy tissue. This can be achieved in two ways - a course of taking chondroprotectors and regular exercises and physical education. And the combination of these methods not only prevents the progression of the pathology, it allows you to eliminate its leading symptoms - joint pain and limitation of movements.


Jamaldinov Muslim.

Dzhamaldinov’s set of exercises for arthrosis of the knee joints helps to quickly improve a person’s well-being. The doctor claims that to restore the functional activity of the joint it is necessary to perform exercises with a small amplitude. This approach helps improve blood circulation in the knee, but does not load its anatomical structures.

Key features of the method

Muslim Jamaldinov is a specialist in sports rehabilitation. The complex he developed helps to significantly improve the condition of the joints. Each exercise should be done with a slight amplitude so that blood circulation in the knee area improves, but their anatomical structure is not damaged.

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Any therapeutic gymnastics or physical education is aimed at strengthening ligaments and tendons and building up the muscle corset. All this allows you to reduce the risk of joint injury in the future. Dzhamaldinov believes that classical gymnastics helps strengthen muscles, but against the background of this, intact cartilage begins to wear out. His set of exercises is based on the method of Dr. Popov, who treated pathologies using the tactics of smooth movements. Thanks to this, the development of the disease was first stopped and then completely resolved.

Exercises normalize the production of synovial fluid, which acts as a source of bioactive and nutritional components for the knee joints. When exercising, the knees receive sufficient blood supply to remove toxins and waste. If the movements are performed at a moderate pace, then the cartilage tissue and bones will not be damaged. With gymnastics, the result is as follows:

  • blood flow improves in vessels;
  • in the focus of inflammation at the cellular level, tissue nutrition improves;
  • muscle spasms disappear in connective tissues;
  • pain goes away;
  • tissue elasticity is restored.

The author of the technique believes that classes should be continued until complete healing. They cannot be interrupted even during an exacerbation of the disease - there are special exercises for this case.

Thanks to Muslim Jamaldinov's classes, tendons and ligaments, as well as the entire spine, are strengthened for arthrosis of the knee joint. How the load on the joints will be distributed depends on the condition it is in. In addition, exercises have a positive effect on the functioning of the autonomic and central nervous systems.

Complex efficiency

Dzhamaldinov’s gymnastic complex is performed at a leisurely pace so that there is no pain or discomfort. If it is difficult for an elderly person to perform some exercise, then it should not be done by force. Dzhamaldinov’s technique makes it possible to significantly improve the condition of the knee in a short period of time.

The therapeutic gymnastic complex allows you to:

  • significantly improve the properties of cartilage tissue;
  • relieve pain;
  • reduce the tone of the muscles of the lower leg and thigh, eliminate spasms;
  • stimulate the secretion of nutrients to the pathological area;
  • stabilize vascular circulation in muscle tissue.

Rules for performing exercises

Muslim Jamaldinov’s set of exercises is called “Health Hall”. In order for exercises to be beneficial for arthrosis of the joint, you must follow the following rules:

  • before starting a workout, you need to warm up your muscles;
  • physical stress on damaged joints should be minimized;
  • you need to perform breathing exercises;
  • you need to practice on a regular basis;
  • exercises are performed smoothly and slowly, no additional effort is needed;
  • Sports equipment for exercise should be used strictly under medical supervision.

The order of exercises can be changed at your discretion. It is not recommended to exercise in severe forms of the disease and severe swelling. During an exacerbation, you need to perform exercises every other day, the total duration of exercises should be shorter than during remission.

Warm-up complex

The first and main exercise of the entire technique is “Walking while sitting.” It is performed in 3 stages. To do this, you need to sit on a chair or the edge of the bed with your legs down. The back should remain straight but relaxed. Hands are placed on your knees and begin to massage the surface of the thigh in a circular motion. The palms should not rub the skin, but only stroke it, without burning or pain, warming up the muscles. Next, the exercise begins:

  1. The first stage is walking. The feet seem to shift in place, rolling from toe to heel. In this case, all movements should be performed without putting stress on the knee joint. It is advisable to continue performing these actions for half an hour.
  2. The second stage is pull-ups. The knee is raised by placing the foot on the toe and being pulled towards the legs of the chair. At the first sign of pain, you should stop and slowly return your legs to their original position.
  3. The third stage is straightening. In small steps, the legs move away from the chair until the joint is completely straightened. Then the feet return in the same way.

The massage should not be stopped during all stages of the warm-up. If your shoulders and back get tired, you need to lower your arms and shake your whole body, relieving tension from the muscles of the torso and upper limbs.

Medicinal value

Arthrosis of the joint means an inflammatory process; when the disease occurs, a person is constrained in movement and cannot engage in usual activities. Climbing stairs, running, or sitting down may be difficult. Older people who also have other joint problems are most susceptible to the disease. Treatment of the disease must be timely and comprehensive, including:

  • taking special medications;
  • massage;
  • therapeutic exercises.

  • taking special medications;
  • massage;
  • therapeutic exercises.

There are many therapeutic methods. Muslim Jamaldinov is the host of a channel on YouTube, where he demonstrates his exercises. He believes that classes with minimal stress for patients are more effective than the gym, where you need to exert maximum effort, and this is contraindicated for arthrosis.

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A special feature of the technique is that the joints in the legs, arms, neck and shoulders work. The exercises are aimed at strengthening the spine, because the condition of the internal organs and joints depends on it.

Dr. Jamaldinov says that even outside of class, you need to constantly move, but not make any effort. It is necessary to regularly walk outside, swim in the pool, but we must not forget about constant monitoring of one’s condition. In case of arthrosis, you must strictly follow the recommendations of your doctor; it is additionally recommended to undergo a course of sanatorium-resort treatment, due to which the remission will be longer.

Exercises using the Dzhamaldinov method should not cause discomfort. If this happens, then it is better to abstain from some exercises. In other cases, they are suitable for patients of different ages with any form of the disease. Also, thanks to training, you can recover after surgery on the joints. The author of the method claims that regular exercises allow you to reduce the intake of medications and lead a normal lifestyle.

Muslim Dzhamaldinov: therapeutic exercises for gonarthrosis, exercise therapy classes for the elderly

A set of exercises for the knee joints by Jamaldinov Muslim is one of the best and most effective methods in the treatment of osteoarthritis. In the video, the doctor independently demonstrates all the movements and exercises with comments and explanations. Thanks to the full development of all muscles and joints, the pain recedes, and the condition of the knees gradually improves. The author of the method is Dr. Popov. His complex turned out to be so effective that not only the doctor Dzhumaldinov uses it in his work, but also other, including foreign, specialists, as well as athletes, for example, the famous Ilya Timko.

Preparing to Walk

When the muscles are warmed up and adapted to the load, you can begin standing exercises. Given the specifics of the disease, they should not be performed without support. This will make it easier to maintain balance and not overload the joint when you have to lift your foot into the air. You can and should lean your entire weight on your hands:

  1. Warm up. The leg on the toe first sways so that the muscles get used to the change in position. Then you need to begin circular rotational movements of the heel clockwise and counterclockwise. If the muscles get tired quickly and pain sets in, it is necessary to change legs as often as possible.
  2. Walking. It is necessary to completely transfer the weight to your hands and carefully begin to perform walking movements similar to the first exercise of the complex. First, they are made in place, and then you can move your feet, moving from toe to heel.
  3. Stretching. The leg is pulled back, placed on the toe. The knee bends slightly. The muscles are stretched due to the fact that the heel is pressed to the floor. And then she makes circular movements to relieve tension.
  4. Rotations. This is a continuation of the stretch. Both legs are involved at the same time. One moves forward, and the other in the opposite direction. At the same time, the pelvis twists. Then the legs are spread wide and rolls are made, when you need to lean on one leg to stretch the other. At the end of the exercise, you need to walk in place and draw circles with your heel.

When performing all exercises, one must not forget about the condition of the hands. Periodically, you need to rest your shoulders by shaking your upper limbs and torso.

Treatment of arthrosis of the knee joint after a knee injury

A set of exercises, authored by Muslim Jamaldinov, from the “Health Hall” series, aimed at treating arthrosis of the knee joint after a knee injury:

  • Sitting on a chair, stretch your arms up and forward, as if you woke up. Actively stretch your arms and back muscles. The exercise will prepare you for the start of a set of exercises.
  • As the first set of exercises, this one must begin with “walking” - the main warming up, preparing, stimulating blood circulation exercise.
  • Sitting on a chair, perform circular rotations with your shoulders, forward, backward.
  • "Walking". Don’t forget to warm up your hips and knees with your hands.

A set of exercises will help you recover faster from injury and cure arthrosis of the knee joint.

Swing movements

Muslim Jamaldinov conducts all classes for elderly patients diagnosed with arthrosis of the knee joint, gradually increasing the load. After the warm-up complex is completed, you can begin swinging movements:

  1. Hip swing. You need to sit on a chair and pull your toes towards your buttocks, and then straighten the joint. To do this, the knee will have to be raised up. If you can’t complete the exercise with one movement, you need to gradually pull your foot as close to the chair as possible, slightly raising your knee.
  2. Turns. The leg bends slightly at the knee and moves to the side, and then returns and straightens. Then everything is repeated for the second. In this case, each time the torso must be turned towards the working limb, and the arms should be spread opposite the torso, connecting them together when the straight legs are placed side by side.
  3. Stretching. In this exercise you need to “swing” your torso. The legs are spread apart and straightened, but not completely. The foot should completely touch the floor. The torso leans to the side, tightening the hip muscles and fully straightening the joint. Then the tilt is repeated in the other direction.
  4. It is important to monitor your breathing rhythm. When performing alternating actions with your legs, you need to inhale when swinging one limb, and exhale when repeating the exercise with the other. Air should enter the body through the nose and exit through the mouth.

Contraindications

Exercise therapy is not recommended in the following cases:

  • severe heart and vascular diseases;
  • blood diseases;
  • the presence of a hernia of the abdomen or hips;
  • for acute infectious diseases;
  • in the first days after surgery regarding the knee or leg;
  • regardless of the degree of arthrosis in the presence of severe pain in the knee.

For arthrosis of the knee joint, regardless of the degree of the disease, patients are usually prescribed a set of therapeutic physical exercises. Such training, of course, will not restore the damaged organ, but will significantly help stop the process of cartilage destruction and improve the functionality of the joints.

Therapeutic exercises are one of the important and mandatory elements of the complex for the treatment of arthrosis of the knee joint in its initial stage.

When treating arthrosis of the knee joint using the Dzhamaldinov method, several important rules should be followed:

  1. Physical activity during exercise should be minimized so that the patient does not feel pain.
  2. If the muscles are not warmed up, you cannot start doing the exercises.
  3. Gymnastics is performed deliberately and at a slow pace - haste and sudden movements are unacceptable.
  4. Only regular exercises show positive dynamics.
  5. It is permissible to change the order of exercises - it does not really matter.
  6. Therapeutic exercises at the initial stage are carried out only under the supervision of a specialist.
  7. Sports equipment can only be used with a doctor.
  8. Physical therapy for acute illness, pain or swelling is unacceptable. Classes can be carried out only after the symptoms of gonarthrosis have been eliminated.

After the doctor determines the stage of the inflammatory lesion and the stage of destruction of cartilage tissue, the specialist, based on diagnostic data, develops an individual technique for performing and the number of exercises according to Dzhamaldinov’s method.

If arthrosis is in the acute stage, as a rule, light and short exercises are prescribed at intervals every other day. During the remission stage, full-fledged exercises are allowed every day. With minimal pain in the affected knee, a special set of exercises is prescribed.

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Exercises for pain relief:

  1. Sitting on a chair, imitate easy walking. When alternating legs, the heels should not be lifted off the floor. At the same time, you need to massage the thigh muscles with both hands without applying strong pressure. After 10 minutes, you can complicate the task - lift your feet off the floor. These movements help warm up your knees.
  2. Without changing the posture of movement, movements of the knees are carried out in the form of swinging outward and inward. Press your feet to the floor.
  3. In the same position, do not lift your heels off the floor. With uniform and deep breathing, you need to parallelly move your socks inward and then outward.
  4. Sitting on a chair, perform the movements as when walking, making them with your heels and toes on the floor.
  5. Stretch your lower limbs, then alternately bend and straighten your legs. The ankle muscles should be relaxed, only the knee joints work.
  6. After bending and extending your legs, you need to pull the toes of your feet towards you on each leg one by one. Then do the walking exercise.
  7. Sitting on a chair, place your feet shoulder-width apart and bend your knees. Press your heels into the floor and move your feet and knees in and out.
  8. In IP, feet are shoulder-width apart. We bend forward/backward towards the back of the chair. This exercise allows you to stabilize muscle function and improve spinal function.
  9. The pain-relieving set of exercises ends with walking and, after 5 minutes, lightly massaging the legs.

Exercises allow you to thoroughly warm up your knee joints and relieve pain. This gymnastic complex is best performed in the morning, after sleep, 5 to 10 times with a gradual increase in the amplitude of movement.

If gonarthrosis occurs as a result of a recent injury, it is necessary to perform a special therapeutic course of physical education, which is designed for the injured knee.

Physical therapy after injury includes the following exercises:

  1. The starting position is sitting on a chair. Stretching the arms up and forward, as after sleep. The exercise allows you to stretch the muscles of your back and arms before starting the whole complex.
  2. As in the previous treatment course, to relieve pain you need to start with walking to stimulate blood circulation and warm up the joints.
  3. In the initial position, make circular movements with your shoulders back/forward.
  4. Warm up your knees and thighs with your hands using light strokes. Then walking again.
  5. Stretch your legs forward in a sitting position and bend your knees inward. In this case, you need to touch the heel with your hand when the leg is bent. The exercise must be performed dynamically, with even breathing.
  6. Legs bent at knees shoulder width apart. We pull them to the chest, while touching the opposite foot with our hand.
  7. Repeat an exercise that simulates walking in place.
  8. We spread the limbs bent at the knees as wide as possible. Hands rest on knees. We press our feet to the floor and bend our torso alternately towards both legs. Shoulders are actively working.
  9. Steps in place. It is necessary to warm up the hips and knees with stroking movements of the hands.
  10. IP - standing. Legs should be straight. Stretch your arms up and bend down, reaching your fingertips to the floor.
  11. We bend our limbs slightly in a standing position. We make circular movements with our knees in and out.
  12. The gymnastic complex ends with steps in place and lightly stroking the legs.

Thanks to a medical complex of exercises according to Muslim Jamaldinov’s method, you can achieve excellent results in a short time, restore the knee after an injury and cope with arthrosis.

Apply a gymnastic complex while lying on your back:

  1. Bend your leg and lift your foot. Hold your leg in this position for 10 seconds. For each leg, repeat the exercise 5 times.
  2. Bend and straighten your knees alternately 15 times.
  3. We stretch the leg and loosen it, then bend it at the knee and press it to the body with both hands, holding in this position for up to 10 seconds. Repeat 15 approaches on each leg.
  4. Lying on your stomach, bend your limbs at the knees, gradually reaching your heels towards your buttocks. You cannot lift your hips off the floor. Repeat the exercise 25 times.
  5. Sit on a chair and dangle your legs with a gradual increase in dynamics.

https://www.youtube.com/watch?v=WOOBm0fkZKA

The main direction in such physical therapy exercises is to reduce the load on the affected knee joint, and all exercises are performed in a smooth, slow rhythm. Pendulum movements, which help warm up the knee and prepare it for the main gymnastics cycle.

Exercises should not cause pain or discomfort!

If some exercise is difficult for older people, then it should not be performed with force. Gymnastics involves replacing the complex with an easier and more enjoyable type of exercise.

Jamaldinov’s set of exercises for arthrosis of the knee joints is indicated for patients at any age; gymnastics can relieve pain, reduce signs of inflammation and improve joint mobility.

all songs: Islam Jamaldinov

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Soundtracks

How can physical therapy help restore knee joints with arthrosis of degrees 1 and 2?

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Rules for conducting training

Exercises for arthrosis

Physical activity requires a competent approach and knowledge of the required dosage. Therefore, usually all sports activities should be led by a coach who knows the capabilities of each person in his group

This is especially important if it is necessary to use physical therapy. Many movements with gonarthrosis are contraindicated, as they can do more harm than good

Especially when an elderly person with sore knee joints comes to class.

That is why gymnastics for gonarthrosis Muslim Dzhumaldinova uses all the achievements of exercise therapy to first of all alleviate the symptoms. With proper repetition of all exercises, a person improves blood flow to the joint, relieves pain and gradually restores knee mobility. The main thing is not to forget to follow simple rules:

  1. Slowness. Sharp jerking movements create increased stress on the joint. Pain and swelling can be relieved only with the leisurely and measured use of the entire gymnastic complex. This will take about an hour, or even more, depending on the condition of the knees.
  2. No overvoltage. When the exercises become difficult and the muscles get tired, it is better to rest and continue later. Physical therapy restores normal muscle function. This is not a competition and the Olympic slogan “Faster, higher, stronger” has no place here. Therefore, it is worth periodically giving rest to the muscles of the legs and back.
  3. No pain. Initially, the entire Dzhamaldinov complex was developed on the basis that a person cannot even really get out of bed due to arthrosis in the knees. Therefore, the first exercise, which includes warming up the ankle and massaging the thigh, is aimed specifically at relieving pain. All subsequent actions should also be performed until the person begins to feel discomfort.
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