Therapeutic physical training significantly speeds up the rehabilitation process after joint arthroscopy surgery in Moscow. Regular exercises allow you to restore joint mobility and normalize its functioning. In order for the exercises to be effective and beneficial, experts recommend following a few simple rules: Exercise regularly. Each workout should last from 20 to 30 minutes, preferably several times a day. Therapeutic physical training after arthroscopy of the knee joint should be carried out under the supervision of a specialist, at least at the initial stage. If you experience pain or discomfort while performing any exercises, be sure to tell your doctor. During the early rehabilitation period, training is carried out in fixing bandages (bandages). Even if you think that you are ready for increased stress, under no circumstances do it too abruptly. The load should be increased gradually so as not to provoke complications and unpleasant consequences. At the end of classes, a light leg massage is recommended to improve blood circulation. All exercises should be performed at a moderate pace. Remember that you are not competing or performing exercises against the clock. The workout should take place in a calm state at a moderate pace. Be sure to monitor your health. If your body temperature rises or severe pain occurs, consult a doctor immediately.
Walking while sitting
Walking while sitting for the treatment of arthrosis
To begin gymnastic exercises, you need to sit comfortably on the edge of the seat in a stable position. The legs should be at the level of the chair legs in a spread state. If pain occurs immediately after waking up, you can “relocate” to a stool or do a warm-up routine by lowering your lower limbs from the bed.
The first exercise of Popov’s gymnastics for the knee joints is called “Walking in a sitting position.” It is performed at the beginning of the complex and after each stage to relax the ligaments and muscles.
To dull the pain a little, you need to place your foot on the heel and then on the toe, making “walking movements” in a sitting position. Your hands should be on your knees. Using circular movements of the palms, you need to warm up the joints and muscles of the thigh, doing a light circular massage, while continuing to move the foot from heel to toe. Movements should be smooth, light, and in no case squeezing or harsh. At the same time, it is important that the whole body moves and regular blood circulation returns to the legs.
Proper heating occurs within 30-40 minutes. Then they are ready to take on the load of the whole body. In case of severe pain, foot movements should be smooth and measured, without sudden transitions. The spine should be straight, the back should be straight.
During warming massage movements, your legs should be slowly pulled closer to the legs of the chair. First, we pull up the toes and only after the heel, this should lead to pain. Then you should stop pulling your legs and continue lifting movements, raising your knees up at the expense of the toes. At the same time, the stroking massage should not stop. First in one direction in a circular motion, then in the other.
Then the lower limbs are slightly straightened with “walking movements”, and the transition is made to the starting position. Slowly they pull themselves back to the legs of the chair with the same smooth steps. In this case, circular warming movements are made on the front and side of the thigh.
If your palms are tired, you need to straighten up and make light shaking circular movements with your hands to relieve tension. And then slowly return to a slightly bent position and continue warming up the joint.
Features of performing exercises for different courses of arthrosis
When performing therapeutic exercises, it is also important to know certain features in order to obtain the expected positive effect after gymnastics. Main nuances:
- The first degree of arthrosis involves the complete exclusion of squats and resting on the knees, since these movements can contribute to further deformation of the joint;
- The set of prescribed exercises should be performed 15–20 times in three approaches, gradually increasing them over time;
- If you experience severe pain, you should stop exercising and consult your doctor!
- Elimination of relaxation of the knee muscles in a bent form;
- Ensuring light load on the knee joints when performing exercises.
It should be noted that all exercises of a therapeutic nature should bring a positive effect, and if discomfort occurs or the general condition worsens, the correct use and performance of exercise therapy should be reconsidered!
In conclusion, I would like to say that therapeutic exercises in the treatment of arthrosis are an integral part of general therapy and, if all the rules for performing the exercises are correctly followed, it gives a quick and positive effect!
Source newsustav.ru
If you have severe pain due to gonarthrosis, it is strictly forbidden to visit gyms or do a set of heavy gymnastic exercises. Therefore, Dr. Popov’s sitting gymnastics for the knee joints was developed, which can be done at home by watching a video or reading the instructions. Feedback from older people is only positive and many doctors recommend gymnastic exercises to ease the symptoms of the disease.
With foot connection
Technique with joining the feet
Smoothly and gradually pull the toes towards each other inward, and then slowly spread the knees in the opposite direction.
When your legs are brought together, your back should be slightly tilted forward. On the reverse stroke, the lower back straightens.
When doing gymnastics, we must not forget about the rules of breathing. Air enters through the nose when spreading the legs, and is exhaled through the mouth when returning to the starting position. It is important not only to move your legs, but also to involve your whole body in the work.
At the same time, you should not spread your limbs too much if it hurts. After this exercise, you need to go back to “sitting walking” to relax your joints.
Gymnastics for legs with arthrosis
Arthrosis is a chronic joint disease in which degenerative disorders occur. In simple words, with age, cartilage tissue is destroyed, which is why the joints begin to hurt and stop moving normally.
Therapeutic exercises for arthrosis are prescribed during the period of remission of the disease, when the patient is not bothered by severe pain. Exercises help develop a sore joint, strengthen the muscles around it to relieve stress on the joint. In addition, physical education helps improve blood circulation in tissues, which helps improve the nutrition of cartilage and stop their destruction.
httpv://www.youtube.com/watch?v=embed/MPiqbT-xS8Y
When performing exercises for arthrosis, you must follow the following recommendations:
classes should be started after consultation with a doctor, especially if the joints hurt; it is necessary to gradually increase the load, a beginner cannot immediately perform exercises for athletes, this is fraught with injuries and complications; it is very important to do the exercises every day, otherwise the treatment will be ineffective; You can’t exercise on an empty stomach, but it’s also not recommended to overeat immediately before starting gymnastics; if your health worsens before training, you should postpone it; it is not recommended to exercise if you have severe pain, elevated body temperature, problems with blood pressure, or exacerbation of chronic pathologies.
Patients with arthrosis are recommended to perform gymnastics not only for the affected part of the body, but for the whole organism
For example, when performing gymnastics for arthrosis of the foot, it is very important to use the ankle and knee joints. We must remember that everything in the body is interconnected, and you can improve your condition only with an integrated approach to the problem.
With a slight sway
Dr. Popov's technique with light rocking
After warming up, Popov's therapeutic gymnastics for arthrosis of the knee joint continues with smooth rhythmic pendulum movements.
The knees rock inward, engaging the balls of the feet, and outward. Then the “seated walking” is repeated. At this stage of using the technique, the pain should already disappear.
Movement of the knee joint should not be limited, despite osteoarthritis. Otherwise, the platform cartilage stops working completely and growths appear in them, which cause pain and cause a lot of inconvenience when walking.
To prevent this from happening, all gymnastic amplitude movements are performed during training, aimed at flexing and extending joints, preventing new formations and breaking up existing ones.
Doctor Bubnovsky's technique
The essence of the technique of the famous doctor S. M. Bubnovsky is the use of a special set of exercises in combination with kinesiotherapy using cooling methods of pain relief. Treatment of sick patients is purely individual, but it is worth giving a few examples of exercises from this technique:
- Lying position on the bed. In this case, you should bend your knees, easily sliding your feet along the surface of the bed;
- Walking on your knees. A knee pad should be made using cotton cloth and ice cubes. Then tie it to the affected knee and begin to walk on your knees. Gradually increase the total number of steps on average to 30 times;
- Doing squats. When performing this procedure, you need to exhale deeply with each bend. It is worth noting that at first this activity causes pain, so for pain relief it is best to place a soft cushion under the heels.
By performing simple exercises in combination with other treatment methods, you can achieve significant success, but you should understand that before performing gymnastics you should get a recommendation from your doctor!
Interesting video on gymnastics by Dr. S. M. Bubnovsky:
To straighten
Method for straightening your feet
When your knees are warm enough, you need to try to gradually and slowly straighten your legs with walking movements. The limbs are placed with emphasis on the heel so that there is no pain. If everything is in order, light amplitude rocking movements are performed aimed at complete relaxation.
After a few minutes, pull-ups are performed in the same position. The thumbs alternately stretch towards the knees.
At the same time, the hands are on the joints and work like on a simulator. To complete the exercise, you need to slowly return your legs to the chair with “walking” pulling movements to their original position.
It is important to listen to your body when doing gymnastics. If there is strong tension in the muscles, you need to take a more comfortable position, relaxing them as much as possible.
Exercises for older people with arthrosis
This pathology quite often occurs in old age, when metabolic processes are disrupted and the general functioning of the body begins to experience certain disruptions. Therefore, experts have developed special classes for this age category that take into account all possible changes in the aging body. List of main procedures:
- Walking in place, when your feet need to be placed shoulder-width apart and bent at an angle of 90 degrees and at the same time changing them alternately;
- Tilts to the side. Feet should be placed shoulder-width apart, arms along the body, and then bend in the opposite direction, touching the floor. The exercise is performed in 3–4 approaches;
- Walking on a tightrope involves moving along a straight, established line and helps improve coordination of movements in space;
- Walking on heels and toes. A fairly simple exercise for this is to alternately stand on your toes or heels and move forward. In this case, the speed of movement can be gradually changed.
It is worth noting that the exercises are very simple and do not put a heavy load on the body, so they are not contraindicated in old age and are quite safe!
Hip swing
Gymnastics in the gym: hip swings
The next stage of Dr. Popov’s set of exercises for arthrosis of the knee joints begins with maximally pulling the toe toward the buttock. Then the limbs straighten. Performed alternately for each foot.
If it is difficult to lift your leg up, you can gradually pull it towards you, placing your foot on your toe. In this case, it is important to make slight twisting movements of the spine, directing the hands towards the working hip. While bending and straightening one leg, inhale through the nose, and exhale with the other. If there is no pain, the speed can be increased.
There are 3 more complex options for performing swings:
- Legs stretch and relax. Then they are placed to the sides to the maximum possible width. The toe is pulled towards the knee, bending the joint alternately. The emphasis is on the work of cartilage and ligaments without lifting the hip up from the chair. Hands move towards the working limb.
- Semicircular movements are made. The leg is moved to the side, bending slightly at the knee joint, and returns to the starting position with straightening. Repeated with the second limb. When performing, the arms are spread apart and joined together at chest level. We must not forget to make small turns of the back when performing gymnastics.
The legs are spread as wide as possible diagonally from the chair in a slightly bent state. The foot is placed straight. The torso leans slightly to the side, stretching the leg so that the muscles of the thigh and knee joint are involved, gradually straightening it. The thigh should also stretch. After returning to the starting position, everything is repeated on the second limb.
Then the shoulder girdle warms up a little, lowering your arms along the body and making light circular movements. Small shaking movements of the lower limbs are also performed to relax.
General rules
In order for the treatment of arthrosis of the knee joint to be safe and effective, several rules must be followed during training:
First, you should rub your knees with your hands, this will improve blood flow and prepare the joints for exercise. Gymnastics must be performed rhythmically, but very carefully. The movements are performed counting from 1 to 10. Breathing is kept even and calm. Muscles need to be tensed throughout the body, not just in one place. If desired, the load is gradually increased. If pain occurs, you should stop exercising and consult a specialist. It may not be charging correctly.
What does exercise help with?
Osteoarthritis of the knee is the most common joint disease. What is arthrosis? This is a change and destruction of cartilage tissue. Typically, this disease develops in women after forty years, but men are also susceptible to the disease. It can also occur at a young age due to injury or increased stress. Arthrosis can be bilateral or unilateral.
The causes of the disease can be varied. The appearance of arthrosis can be influenced by one reason or a combination of them. These include:
- injuries - dislocations, fractures;
- excess weight;
- excessive physical activity;
- joint diseases – arthritis, synovitis;
- constant stress;
- weak ligamentous apparatus;
- Metabolic disorder – lack of minerals and vitamins.
As for injuries, they are the ones that lead to the occurrence of arthrosis at a young age. Since if the knee is damaged it cannot be bent or unbent for some time, blood circulation and nutrition deteriorate. This becomes the reason for the development of arthrosis after some time, despite the fact that after the injury the knee joint begins to function normally again.
Excess weight and excessive physical activity lead to injury to the menisci, which can also lead to gonarthrosis after some time. As for weak ligaments, with this condition a person may have flexible muscles and physical activity may be high. However, due to excessive mobility of joints and loose ligaments, exercise leads to microtrauma, and this in turn leads to arthrosis.
Read about how yoga can help with arthritis here.
Joint diseases, such as arthritis, for example, can also lead to arthrosis over time. Since blood circulation is impaired in joint diseases, inflammation occurs. If the metabolism is still disturbed, that is, the knee does not receive enough necessary substances, then arthritis can develop very quickly. And stress is another common reason that leads to poor circulation, inflammation and destruction of cartilage.
The main symptom of arthrosis is pain. It may be weak and irregular at first, but gradually the pain begins to be felt more and more strongly. In addition, pain can occur with prolonged walking or excessive exertion. Over time, poor knee mobility may occur, and sometimes a crunching sound can be heard when bending and straightening the joint.
Whatever the symptoms and causes of the disease, it must be treated. If pain occurs periodically, then you need to seek help from a specialist. He will conduct a diagnosis and prescribe a specific treatment. This usually involves medication and physical therapy. In addition, therapeutic exercises must be prescribed. And at home, Dr. Popov’s gymnastics for the knees is suitable.
Contraindications to performing therapeutic exercises
When using exercise therapy exercises, you should also consider possible contraindications to the use of this treatment method:
- The occurrence of severe pain with characteristic redness of the affected area;
- Limitation of the affected joint;
- Presence of high temperature;
- High swelling of the joint;
- The appearance of other pathologies;
- Cardiovascular diseases;
- Postoperative period;
- Menstruation in women;
- Various types of hernia.
If the above-described exceptions appear, you should refuse to perform therapeutic exercises, since instead of benefit, you can get the development of negative manifestations!
Restrictions
If pain increases during exercise, you should stop exercising.
There are practically no direct contraindications for such non-energy-intensive activities. But you should refrain from doing the exercises if:
- there is a general poor condition of the patient;
- there are bleeding and wounds, especially in the area that actively participates in the exercise;
- pain caused by exercise;
- there are serious injuries to the knees or spine.
