Evdokimenko’s gymnastics for arthrosis of the hip joints

The correct and uninterrupted operation of the musculoskeletal system is largely determined by the condition of the joints.

They provide the mobility of the skeleton. When healthy, cartilage distributes stress and absorbs stress.

Problems in the hip area cause great discomfort and suffering. Illnesses can appear with age.

To prolong the youth of the body and improve mobility, Evdokimenko’s gymnastics for the hip joints was created. The therapeutic exercise complex will help strengthen ligaments and muscles, as well as activate blood flow.

Indications for Evdokimenko gymnastics

• Therapeutic gymnastics by Evdokimenko for hip joints: video exercises

Healing gymnastics has the following indications for use:

• coxarthrosis or arthrosis of the hip joints;
• arthrosis of the knees;
• early stages of scoliosis;
• cervical radiculitis;
• displacement of intervertebral discs;
• meniscopathy;
• inflammatory process of the thigh tendons;
• osteoparosis;
• gouty arthritis.

Contraindications to gymnastics

There are also some contraindications to gymnastics. You should not exercise during periods of exacerbation of the disease. It is better to relieve the inflammatory process with the help of medications, and then move on to physical therapy. Loads and stretching are contraindicated in the following cases:

• hypertension;
• hernia in the abdomen and groin;
• for chronic diseases of internal organs;
• after operation;
• severe vascular and heart diseases;
• critical days for women;
• heat.

Gymnastics is used for treatment when remission occurs. In this case, normal body temperature is established and pain is reduced.

The effectiveness of the exercise therapy system for knee diseases

Physical activity during such chronic inflammatory processes as gonarthrosis, post-traumatic arthrosis, and enthesopathy of the knee joint has many effects at the cellular, tissue and organ level.

The effectiveness of exercise therapy is manifested:

• improved blood circulation;
• increased muscle tone;
• resumption of nutrient exchange between cells and intercellular substance.

Thanks to Dr. Evdokimenko’s technique, the symptoms of the inflammatory process go away, so if your knees hurt, you need to turn to her.

Rules for performing gymnastic exercises

To start practicing, just download a suitable video clip with a set of exercises. Or look at the end of this article.

But at the same time it is necessary to study the rules for performing the complex. For example, with arthrosis, you need to strengthen the muscles, and not load the joints.

In this case, static movements are used. They allow you to activate muscles with minimal joint movement.

Over time, it will be possible to move on to more dynamic movements. Complexes should be changed periodically. Here are the basic principles to keep in mind:

1. From the complex you should choose exercises to strengthen muscles.
2. In case of poor physical fitness, gentle static exercises are used.
3. Static movements are used, in which the position is fixed for a certain time. Dynamic exercises are performed smoothly.
4. Stretching is done with minimal pressure and slowly.
5. Not only the joints of the affected areas are treated, but also the muscles of the back and abs. Since in this case the limbs are better supplied with blood.
6. Exercises should be performed regularly, at least 3-4 times a week.
7. Movements can be changed.
8. The daily complex should include about 6 strengthening movements and 2-4 stretching ones. Classes should take approximately half an hour.

Despite the ease of the exercises, the effect will be noticeable within 2-3 weeks. However, in the first weeks, pain in the joints may intensify.

As the reviews confirm, relief will come over time. The basic rule for physical therapy is no rush.

Exercises should be performed without jerking, as this can tear the muscle.

• Gymnastics for knee and hip joints from Dr. Evdokimenko

Treatment method of Dr. Myasnikov

It comes down to working out the knee joints several times a day, best in the morning and evening. The main exercise in the fight against arthrosis is to imitate walking while sitting. Myasnikov recommends turning any housework into physical exercise, using as many muscles as possible.

It is also necessary to include in the daily complex:

1. Flexion/extension of the knee joint. This movement is best performed in water, then the load on the affected area is reduced.
2. Walking uphill or up steep stairs.
3. Stretching on the back and front of the thigh.
4. Simulates cycling or exercising on an exercise bike without pedal resistance.

Movements

You need to exercise on a special mat. You can also use a blanket or blanket. Let's consider a basic complex with exercises.

Exercise 1

You need to lie on the floor, place your legs straight and extend your arms. Then the right leg is raised to an angle of 15 degrees . At the top point it must be held until the count is 40 .

After this, return to the floor. A static lift of the left leg is also performed. Then comes the dynamic part of the exercise. First, the right leg rises to the same height 12 times , and then the left.

You cannot raise your legs high and sharply.

Exercise 2

While lying on the floor, you should bend your right leg at an angle of 90 degrees , and leave your left leg straight.

Then the right limb is raised at an angle of 10 degrees and held for a count of 40 . Then the same lift is performed with the left leg.

After this, the dynamic part is carried out. With each leg bent at the knee, lifts are carried out 12 times . In this case, you need to linger for two seconds at the top point. With an illness such as coxarthrosis, exercises should not cause pain. Physical therapy should be carried out smoothly and without jerking.

Exercise 3

You need to lie on the floor and raise both legs at an angle of 15 degrees . You need to spread your legs apart and then bring them together.

At the same time, the muscles of the buttocks and thighs become tense. You need to do 10 repetitions without lowering your legs.

For older people, the amount should be halved.

Exercise 4

You need to lie on your right side and bend your lower leg, leaving your upper leg extended. The left limb is raised at an angle of 45 degrees and held at the top point for 40 seconds .

• Nine best exercises for the treatment of gonarthrosis - arthrosis of the knee joints

Exercise 5

First you need to lie on your right side. In this case, the right leg should be bent at the knee and the left leg should be placed straight. Then the straight leg must be raised at an angle of 35 degrees .

Then the foot turns outward. The whole leg should be involved, not just the foot. You need to perform 15 such turns .

Then the leg lowers and the body relaxes. After this, the same thing is repeated only with the other leg.

When performing gymnastics, pain should not be allowed, since with arthrosis the hip joint is weakened.

Exercise 6

In a lying position, your legs should be spread apart and bent. The pelvis is raised as high as possible above the floor and held for 40 seconds .

After time has passed, it falls back. Then the pelvis is raised to an angle of 15 degrees and fixed in this position for 2 seconds .

Then it lingers for the same amount at the bottom point. You need to do 15 repetitions . You can’t put too much stress on the damaged joint, so you should lean on your shoulders when lifting.

If you are overweight, then you should be very careful when performing gymnastics.

Exercise 7

Starting position, sitting on the floor. In this case, the back and legs should be straight. You need to smoothly lean forward and try to clasp your feet with your hands.

You should remain in the bent position for 3 minutes . This is done only once. You should bend as long as your body allows.

To avoid harming your back, you can use a towel to hold your feet.

In this case, the spine should not bend too much.

Exercise 8

You need to sit on a chair and bend your legs at an angle of 90 degrees. Then you need to straighten your right leg and raise it high, fixing the position for 30 seconds .

The same should be done for the other leg. It is important to do 4 repetitions . When performing this movement, the hip joint should not come off the chair.

Exercise 9

You need to sit on the floor and lean your back against the wall. Then your legs should be spread as wide as possible. The leg needs to be bent at the knee, and then begin to bend it towards the floor, inward.

At the bottom point you need to stay for 10 seconds . Such tilts should be repeated 4 times . This exercise can be performed at the initial stage of arthrosis.

Gymnastics should be carried out for 30-40 minutes. After classes, you need to self-massage the outer and inner surfaces of the hip joint.

In this case, you should rub from the knee. Therapeutic physical training complex should be performed regularly. Therapy of arthrosis requires an integrated approach. In addition to gymnastics, the doctor must prescribe physiotherapy and special medications.

Author: · Published 11/26/2019 · Updated 04/28/2020

These videos present a set of exercises for treating hip joints.

The exercises from our video are useful for diseases of the hip joints:

• with coxarthrosis - arthrosis of the hip joints;
• in case of infarction of the hip joint - aseptic necrosis of the femoral head (also known as avascular necrosis);
• with ankylosing spondylitis, which occurs with inflammation of the hip joints;
• for faster recovery of the hip joint after injuries - joint dislocations and hip fractures.

VIDEO: Therapeutic gymnastics for hip joints, part 1

Basic set of exercises

I would like to clarify that part 1 is a basic set of exercises with which you need to start treating your hip joints. When you have mastered this set of exercises (part 1), then about a week from the start of classes, proceed to mastering the main set of exercises (part 2) - see below.

In the future, it is best to do gymnastics every day to treat hip joints, part 2.

Gymnastics for the treatment of hip joints, part 2

Basic set of exercises

ADDITIONALLY:

Gymnastics for knee and hip joints, part 3

"Office option"

Contraindications to therapeutic exercises

Therapeutic gymnastics for the hip joints is a fairly serious treatment method that has its own contraindications.

Despite their usefulness, these exercises cannot be performed:

• on menstruation days in women;
• with significantly increased arterial and intracranial pressure; • with elevated body temperature (above 37.5 ºС); for influenza, ARVI and sore throat - you need to wait for recovery and wait another 3-4 days;
• in the first month after operations on the abdominal and chest organs;
• for inguinal hernias and abdominal hernias;
• for acute diseases of internal organs, for example, with appendicitis, exacerbation of cholelithiasis or exacerbation of cholecystitis, etc.;
• with severe heart damage and severe blood diseases.

Attention! If a particular exercise causes sharp pain, it means that it is contraindicated for you or you are doing it incorrectly. In this case, it is better not to do it, or at least postpone it until you consult with your doctor.

Rules for performing therapeutic exercises

The main rule is that when doing gymnastics, do not rush. If you want to recover, you will somehow have to train yourself to do the exercises slowly and smoothly, without jerking. Snatching will only tear muscles and damage joints, and will do you absolutely no good.

And remember that even if you perform gymnastics correctly, improvement does not come immediately. In the first 2 weeks of training, joint pain may even intensify slightly, but after 3-4 weeks you will feel the first signs of improvement.

I wish you the will and perseverance necessary to regain your former ease of movement! Be healthy!

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The condition of the joints is reflected in the functioning of the human musculoskeletal system. Healthy cartilage is responsible for load bearing and shock absorption. If diseases occur in the hip area, the patient experiences pain and discomfort. To maintain joint mobility and prolong the youth of the body, Evdokimenko’s healing gymnastics for arthrosis of the hip joints was invented.

General characteristics of the complex

All exercises in the Evdokimenko method are aimed at:

1. Increased muscle tone of the anterior and posterior thighs.

   
   Gymnastics of joints Evdokimenko

2. Development of the muscles of the anterior and posterior surface of the lower leg.
3. Improving blood circulation and nutrition of the tendons that are located near the knee joint.
4. Reducing pain by influencing the movement of supporting force from bone structures to muscle structures.
5. With constant performance of the complex, the abdominal and back muscles are developed.

Before starting the complex you must:

1. Prepare a spacious room for performing the complex, ventilate the room, remove dust, wash the floors.
2. Prepare a hard mat on which to lie comfortably and perform exercises.
3. Prepare sportswear that will not restrict movement.
4. Prepare clean still water that you can drink during the workout.
5. If necessary, you need to take with you a small soft towel made of natural fabrics that absorb moisture (sweat) well.

Indications for performing the complex according to Evdokimenko’s method:

• chronic inflammatory processes in the knee joint (gonarthrosis);
• restoration of the knee joint after injury (fracture, sprained ligaments and muscles, bruise and hematoma of the knee joint);
• prevention of hereditary diseases that are accompanied by damage to the knee joint (rheumatoid arthritis, polyarthritis, etc.).

basic information

An important aspect of the successful treatment of arthrosis is Evdokimenko’s physical therapy. Treatment of this disease requires an integrated approach that will improve health, strengthen ligaments, activate blood circulation and ensure the delivery of vitamins and minerals to cartilage tissue.

Doctor Evdokimenko

Doctor Evdokimenko

Pavel Evdokimenko has been working as a rheumatologist for 20 years. He gained his fame thanks to the development of several methods of complex treatment of various diseases. He is the author of a unique physical education and manual technique for stretching joints.

The doctor treats pathological conditions of the cervical spine, osteoporosis, postural problems, arthrosis of the knee joints and meniscus diseases, Schmorl's hernia, myositis and Scheuermann-Mau disease.

The doctor wrote several books about various joint diseases and the treatment of osteochondrosis, which were published in huge quantities. His most famous works include:

• "Athletics";
• "Arthrosis";
• "Arthritis";
• “Pain in legs. Manual for patients";
• "Pavel Evdokimenko. Arthrosis - healing gymnastics."

Main rules of gymnastics

Due to the different localization of joint damage, a set of exercises is selected individually for each patient. There are three main parameters to consider:

• form of the disease;
• degree of pathology;
• the presence of consequences and complications.

• form of the disease;
• degree of pathology;
• the presence of consequences and complications.

Therapeutic gymnastics for coxarthrosis according to Evdokimenko includes exercises for large joints. By doing it regularly, you can get encouraging results. Such gymnastics strengthens ligaments and muscles, improves tissue trophism. It does not involve flexion, extension or rotation of the damaged joints. Strenuous physical activity can contribute to the progression of the disease.

When performing exercises, slight soreness may occur, but this is due to the strain of muscles that are not accustomed to such actions. Within a few days, with regular exercise, this discomfort will go away. The presence of sharp pain is an indication that the exercises are not performed entirely correctly. It is necessary to strictly follow the instructions.

You cannot do therapeutic exercises during an exacerbation. You should start doing exercises when the time of remission comes. You should not do all the movements at once in the first lesson. Approximately one lesson should include a couple of stretching exercises and 5-6 to strengthen muscle tissue and joints. You should start with 15 minutes a day, gradually moving to a 30-minute session.

Patient mistakes

According to the doctor, treatment of arthrosis without the use of sports activities is ineffective. Patients who neglect physical activity, even when following other recommendations (taking medications, physical procedures), note a deterioration in their condition. Mistakes made by patients in the treatment of joint pathologies:

• at the slightest relief after drug therapy, exercise therapy is ignored due to its “frivolity” or “futility”;
• Trying to speed up the healing process, a person does gymnastics “to the max.” At the initial stage of training, the number of repetitions and the time of static pauses is minimal. Their number should be increased gradually. Doing 100 squats at once will be just as harmful to the joint as doing nothing;
• Correct execution of the complex is possible only under the supervision of an instructor or physiotherapist.

A joint is a complex mechanism. The development of arthrosis destroys its surface. A thoughtless approach to training aggravates the condition of the joint, and the destruction progresses. It is important not just to practice, but also to perform gymnastics under the supervision of a specialist.

Indications for physical education

During illness, the bone and cartilage layer are destroyed. Such patients are prescribed special therapeutic exercises. There are a number of indications for performing Evdokimenko gymnastics for coxarthrosis:

• arthrosis of the knee joint;
• initial degree of scoliosis;
• arthrosis or coxarthrosis of the pelvic joints;
• osteoporosis;
• damage to the menisci;
• gouty arthritis;
• displacement of intervertebral discs;
• sciatica of the neck;
• inflammation of the femoral tendons.

Contraindications to classes

During an exacerbation of the disease, it is not recommended to perform exercises. It is better to engage in physical therapy when remission occurs and the patient’s temperature normalizes and the pain goes away. The inflammatory process must be combated with drug treatment. It is contraindicated to exercise if the patient has one of the following diseases:

• inguinal hernia;
• hypertension;
• fever and heat;
• menstrual period in women;
• chronic diseases of internal organs;
• postoperative period;
• cardiovascular diseases.