Gymnastics according to Bubnovsky for knee arthrosis

Gonarthrosis of the knee joint on x-ray.
Exercises for gonarthrosis of the knee joint of 1st and 2nd severity are the most accessible and effective method of restoring the full range of motion in the joint, which also has an anesthetic effect. More than half of the patients note that with regular exercise, joint pain is significantly reduced, and this makes it possible to reduce the dose of painkillers.

Even if the diagnosis of gonarthrosis of the knee joint has not been made (this is especially typical for stage 1 of the disease, which proceeds almost unnoticed), exercises can be used for prevention after injuries.

Description of the pathology

Before starting treatment, you need to familiarize yourself with the characteristics of the disease. With arthrosis, the knee joint undergoes deformation, and the cartilage becomes thinner. That is, a suffering person with this disease will find it more and more difficult to move, and at the final stage of gonarthrosis he will not be able to move at all. The functionality of the limbs decreases and gait worsens.

The pathology mainly affects people over 50 years of age. The disease process occurs unilaterally or bilaterally. This is caused by damage to both or one limb. Often young people acquire such diseases due to injury received during physical exercise. Other factors causing this pathology:

parallel diseases inside the knee;
the appearance of excess body weight;
meniscus formation;
poor nutrition, which provokes metabolic disorders in the body.

Some experts say that gonarthrosis in the joint occurs during prolonged stress. In this case, both elderly and young people suffer from the disease.

Execution Rules

No matter how severe the injury to the knee joint, gymnastic training will always be beneficial for the patient. Physical therapy is not able to cure the affected joint, but it can improve its function, as well as stabilize blood flow and activate muscle tone before surgery. There are two sets of knee exercises.

The main rules of therapeutic exercises are presented below.

Regular use. Using any exercise once will not bring any benefit. In addition, when performed dynamically on an untrained knee, it can lead to further impairment of active movements. The first part of the exercises must be performed for at least 3 months, and after surgery on the knee joint - before independent, easy manipulations in the endoprosthetic joint.
Gradual increase in loads. Exercising too intensely will lead to ligament rupture and muscle strain.
You can't overdo it. With regular training, 30-40 minutes a day is enough for the full effect of gymnastics.
Monitoring by medical staff. The beginning of any training is carried out under the supervision of a doctor or exercise therapy instructor. In the postoperative period, the condition of the leg is monitored by rehabilitation specialists, who develop an individual complex of therapeutic effects of dosed physical activity.
Symmetry. Even if only one joint is affected, both should work fully. This will ensure uniform blood flow and facilitate movement in both limbs.
Strictly no pain. If exercises cause serious discomfort, you should stop using them. Only an experienced specialist will give further instructions on physical activity. A little pain is not an obstacle to exercise, since straightening the muscles and increasing the range of motion in the injured knee is impossible without it.

Every patient suffering from pathology in the knee joint is recommended to use a set of therapeutic exercises. For mild injuries, training will help to quickly restore the functioning of the joint; for severe injuries, it will ensure the success of postoperative rehabilitation. Although exercise therapy cannot completely cure a knee, it can improve the condition of all muscles and tendons involved in movement.

Only the attending physician should prescribe a set of exercises. He will determine the optimal load based on the patient’s age, stage of the disease and concomitant ailments

This is especially important when selecting exercises for knee joints with arthrosis for the elderly

Gymnastics should be performed only at a slow pace. Sudden movements should not be allowed, as they can harm the joint. If the exercise provokes severe pain, then it should be stopped immediately.

Exercise therapy is carried out only during remission; during an exacerbation, gymnastics cannot be practiced. It is necessary to load the joint gradually; blood pressure should be monitored before training. To prevent physical exercise from harming the patient, it should be abandoned in the following cases:

Period of menstruation.
Recently undergone surgery.
High body temperature.
Exacerbation of inguinal hernia.
Recent heart attack or stroke.
Severe exacerbations of diseases of internal organs.

Main symptoms

Frequent pain in the knee area is considered the first signal of gonarthrosis. Therefore, first of all, you need to switch your attention to the symptoms. At the very first stage of the pathology, you can feel discomfort, which over time turns into more acute pain - this is due to the gradual progression of the disease. The primary period of the disease lasts from two months to a year or more, after which the second degree of exacerbation of the disease occurs.

Often, pain syndrome initially appears during physical activity, no matter whether it is sports or household chores. But the sudden onset of pain does not signal gonarthrosis; this is already associated with another problem.

At the second stage of progression, patients feel increased discomfort. With a mild degree, they feel mild pain only during exercise, and in the second case, the pathology makes itself felt even during rest.

Features of manifestation and symptoms of pathology

In medical practice, there are three degrees of knee gonarthrosis, differing in the manifestations of the disease.
At the earliest of them, patients notice periodic, mild pain in the affected joint after physical activity, which goes away on its own after rest. If we are talking about the treatment of gonarthrosis of the 2nd degree of the knee joint, then this indicates the appearance of more intense pain, especially in the morning, when the patient gets out of bed and begins to move. Adds a feeling of discomfort while moving. Very often, when bending, a crunching sound is heard in the joint, swelling appears, and redness of the skin is observed. The knee begins to change in appearance, enlarging and deforming to one side. Further development of the disease will lead to a change in the shape of the legs to an X-shaped or O-shaped.

A characteristic sign requiring treatment of grade 2 knee gonarthrosis is considered to be “joint mouse”. This phenomenon manifests itself in the form of a sharp pain syndrome during movement, and is explained by the fact that the cartilage began to collapse and a piece of it at that moment fell into the joint cavity.

The fact that the pathological process has moved from the second to the third degree is indicated by limited mobility of the joint, a change in gait, and severe pain of an almost constant nature, which does not allow stepping on the leg.

Stages of the disease in detail

Experts say that the disease has 3 stages of development. At its mildest, the patient experiences minor discomfort during active movements and activities. Osteoarthritis in the knee is accompanied by the accumulation of synovial fluid, which, in turn, provokes the formation of a Baker's cyst. The bones themselves are not affected by the disease and are not deformed, but disturbances occur in the cartilaginous tissues. Doctors use radiography to make an accurate diagnosis. It is very difficult to determine the stages the first time, so secondary diagnosis will be required.

Exercises for gonarthrosis of the knee joint: rules and technique, video

The second degree of pathology significantly damages the cartilage. The same radiography is used and a primary and secondary examination of the knee is performed. In this case, not only deformation of the internal tissues is noticed, but also a change in the bone structure. Pain occurs even when walking, but disappears in an instant when the person stops moving. The first signal indicating the presence of the disease is a loud cracking sound during flexion and extension of the limb.

The third stage is considered gonarthrosis, it is final. The final deformation of bones and cartilage occurs, their structure completely changes. Changes can be seen not only on an x-ray, but also externally. The pain syndrome does not relieve the patient even when he does not move at all.

Gymnastics for arthrosis of the knee joint in the pool

For grade 1-2 gonarthrosis, exercise therapy in water can be a complete replacement for therapeutic exercises.

Unique exercises take into account the specific effects of the aquatic environment on the human body: hydrostatic pressure accelerates blood flow and nutrition of the joints, improves metabolism.

Exercises in the pool will be especially useful for people who experience pain or discomfort when trying to do regular gymnastics.

Swimming and exercise in the pool are very useful.

Slow walking along the bottom of the pool with flexion and extension of the knee joints for 3-5 minutes;
Alternately bending your legs back so that your heel reaches your buttocks;
Slow walking along the bottom of the pool with partial squats so that the face remains above the water (up to 30 squats);
Swimming with any style that uses the legs.

Treatment Options

Gonarthrosis can be cured if you use complex therapy. Experts prescribe not only medications, but also strongly recommend engaging in other equally important procedures that help eliminate pain, restore the affected area and achieve normal blood circulation . Treatment methods:

Ozone therapy. It is considered one of the most effective ways to eliminate the disease. The damaged knee is treated with ozone or used as an injection. Many patients noted this technique as positive. Because the recovery process does not take much time. An important advantage of this therapy is the absence of side effects and contraindications.
Kinesitherapy. It is also considered one of the popular methods. This option involves the use of physical special exercises that have different levels of load. An individual approach is used for each degree of pathology progression. This technique does not require special equipment.
The first and second options can be combined together using modern biological additives (BAS) together with a set of training. This is an excellent alternative to drug treatment.

Naturally, the ozone therapy procedure is expensive, since special medical equipment is used, which is not available in every hospital. Therefore, patients prefer Bubnov physical exercises for arthrosis of the knee joint.

How does exercise support healing?

There is a stereotype that if you have bad knees, it is better not to move. But complete immobility is as destructive as overexertion during gonarthrosis. Therapeutic exercise, or exercise therapy for short, promotes rapid recovery and reduction of pain, and this happens due to the following factors:

Blood flow increases, which makes soft tissue regeneration faster.
The muscles that support the joints of the leg are strengthened, due to which the trajectory of joint mobility expands.
Relieving muscle spasms.
Stagnation is accelerated and inflammatory processes are minimized.

It is important not to overdo it; exercises for grade 2 knee joint gonarthrosis should be gentle and careful, including in the technique of execution. You should not overexert yourself; for every 15 minutes of exercise there should be a 20-minute break.

Types of exercises for gonarthrosis of the knee joint

Gymnastics for gonarthrosis of the knee joint is done only from those positions in which the body weight falls on the body, and not on the joints. These are the following provisions:

sitting;
standing, resting your buttocks on the tabletop;
lying on your stomach;
lying on your back.

Do not confuse fatigue from exercise and pain. If exercise brings pain, it means that something is going wrong.

From the prone position

Smoothly raise your leg up and hold it for about three seconds. Do the same with the other leg. Next, you can make the exercise a little more difficult. From the same position, raise your leg and bend it at an angle of 90°.

It is necessary to hold the leg in an elevated position for as long as possible - this will help strengthen the muscles and ligaments. Increase the time spent doing the exercise gradually.

From the supine position

Slowly raise your leg up and hold it for about three seconds. Repeat with the second leg. Involve your foot in the exercise and pull your toes alternately, sometimes toward you, sometimes away from you. And again complicate the exercise by bending your leg 90° when lifting. You can gradually complicate the complex by raising both legs at the same time.

From the side-lying position

For the third exercise, you need to bend the leg on which the support is placed, and straighten the one on top. Raise your leg up and hold it in this position for about three seconds. Repeat 3 or 5 times and change sides, repeat on this side also 5 times.

From a sitting position

Sit on a flat surface, back straight. Swing your legs back and forth, but not too violently. Straighten your leg and hold it for about 3 seconds. Do the same with the other leg.

Exercise bike

It can be done even at home during morning exercises after waking up to make the joint more mobile. While lying on your back, raise your legs at an angle of 90° and begin to spin an imaginary bicycle. A very easy technique, but very effective exercise.

After class, you can stretch a little. This is how it is done. Sit on the floor, legs straight, start trying to lie with your chest on your knees, but do this as long as it is comfortable. If discomfort appears, then you should stop stretching and fix the position in which you are comfortable. Over time, the amplitude of the stretch will begin to increase. A visual video showing the technique of performing the exercises helps to avoid mistakes.

Advice! It is better to turn on relaxing music so that during training there is no temptation to do jerking exercises like in classical fitness.

Exercises for gonarthrosis in water

One of the most gentle ways to alleviate the plight of a person suffering from grade 3 gonarthrosis is physical therapy in water. Even just being in the water and just swimming helps with gonarthrosis. And if you also do gymnastics in the water, then this is a double benefit.

This is done this way:

Slowly walking along the bottom with high steps, as if marching.
Walk along the bottom of the pool, squatting.
Grasp the side with your hands, making sure that your body is in the water. Try to reach your back with your heels.

Repeat all exercises from 5 to 10 times, gradually increasing intensity. Lower your leg from the exercise until you feel completely relaxed.

Benefits of gymnastics

Doctor of Medical Sciences Bubnovsky created a modern unique method of treating gonarthrosis based on complex physical exercises. The peculiarity of such gymnastics is the absence of surgical intervention and the use of medications.

He believes that such an effective development will be able to eliminate the disease and relieve pain in the joint. Since the disease occurs through the release of a small amount of fluid, which provokes an inflammatory process, this is considered the main cause of the pathology. It is such effective gymnastics that helps restore this substance.

Regular physiotherapy exercises for arthrosis and gonarthrosis of the knee joint normalize the proper nutrition of cells in the cartilage. The Bubnovsky technique is effectively used at all stages of the disease. A course of treatment will restore motor functions to normal.

A significant advantage lies in conducting training at home. However, the first few sessions are best done under the supervision of an instructor or someone who has successfully completed a course of treatment. Such gymnastics always begin with preparing the knee - exercises and massage.

After a certain period of training, the exercises become more complicated and the time increases. If unprepared people have to spend an average of 35 seconds on exercises, then over time they need to reach 2-3 minutes or more.

To reduce knee pain and fatigue, finish with stretching. The best results are achieved at the first stage of arthrosis, which has not yet developed into gonarthrosis.

You don't have to do intense strength training. It is enough to lie down on a special prepared mat laid on the floor and perform simple actions that help restore normal blood circulation. You don’t need to invest significant amounts of money for these activities.

Therapeutic gymnastics by Bubnovsky for arthrosis of the knee joint: a set of exercises

Contraindications for gonarthrosis

To stop the progression of knee joint gonarthrosis of any severity, it is necessary to refrain from a number of movements and body positions:

all movements that increase the load on the cartilage are contraindicated;
You can’t lift heavy objects;

you need to give up heels and switch to shoes with flat soles or minimal heels;
When performing exercises or any actions while kneeling, be sure to use soft pads;
squatting or on low chairs is not recommended - this impairs blood circulation in the knee joint;
Prolonged physical activity is contraindicated. Any activity should alternate with periods of rest;
It is best to sit on high chairs;
if you need to get up from a sitting position, it is best to first focus on your arms, placing the entire weight of your body on them, and only then lean on your legs.

Easy workout

According to the specialist, the feet contain points that are responsible for the functionality of all internal organs, including the brain and spine . The algorithm of actions for the treatment of arthrosis of the knee joint according to Dr. Bubnovsky’s method is as follows:

After waking up, without getting out of bed and lying on your back, your toes are stretched and kneaded. Then they are repeatedly bent and unbent. Then the feet are turned as far as possible in one direction, and then in the other.
In the next step, the feet are moved along the surface of the bed. The right limb is bent at the knee, and the heel is pulled towards the buttock. A similar procedure is performed with the second leg. After which the limbs are alternately pulled forward so that tension is felt in the heel.
When lying down, your legs are spread apart and bent at the knees. Such exercises for the knee joint with arthrosis according to Bubnovsky are done at least 10 times. Then, in the same position, the feet are brought closer to each other, and the limbs are pressed. Then, keeping your heels on the bed, raise your pelvis to its maximum height.
The legs are extended and pulled forward. You need to reach the chest with your knee, which is fixed with your hand. The back is slightly raised and rounded. Task: touch the kneecap with your chin. The same procedure is done with the other limb.
At the end, they work on belly breathing. The hand is placed on the stomach and the legs are bent. Next, during inhalation, the stomach is protruded forward and pulled back in. Do this until tension is felt in the abdominal muscles.

After a long, multi-day procedure, Bubnovsky’s therapeutic exercises for arthrosis of the knee joint will help strengthen the muscles of the legs and eliminate pain. It is important to start training from the moment you wake up. Then such physical education will be quite easy.

How to rest after physical therapy

After performing therapeutic exercises, you can take a break, but you should also rest properly. You should not lie with your knees bent, as this will create additional stress on your legs. You will need to get more comfortable on the floor and straighten up completely, and relax your muscles. Then you can roll over onto your stomach, spread your legs slightly to the sides, and rest in this position for a few minutes. You can also sit on a high chair or table and swing your legs from side to side. Such rest can also be included in the physical therapy process as breaks.

For articular disease of the knees, therapeutic exercises can be a very effective remedy for stiffness in movement. It is important to remember that no exercise should cause discomfort or pain. It’s worth starting small, gradually increasing the volume of loads.

Exercise therapy at a severe stage

This treatment method works effectively when arthrosis becomes severe. Physical education relieves inflammation of the joints, and deformed bones are restored. To avoid taking anti-inflammatory and painkillers, the following recommendations should be followed:

First, the patient makes a compress from ice crumbs, which should be placed between two dense materials. Then comes the knee bandaging. Task: in this position you need to move around the room for as long as possible. If this is difficult to do, then at least you need to move a few steps forward while holding onto the chair. After some time, the pain will subside and walking will become easier during training, therefore, the number of steps is increased.
The patient sits on the floor and stretches his limbs forward. He takes his toes with his hands and pulls them towards himself, despite the increasing pain.
Squats are effective in repairing damaged knees. During classes you will need a chair, and then you can do without it, when training will be much easier. The number of repetitions is increased.
During gonarthrosis, Dr. Bubnovsky recommends stretching the thigh muscles. You need to lie on your stomach and help your hands to pull your feet towards your lower back.

Advice! Before classes, always consult with doctors who will indicate contraindications.

According to all rules, the course of treatment is approximately 30 days. The number of exercises per day is 3 times. The average time of physical education is 15 minutes. You should not overload the damaged joint in the first days of training. Exercises begin with a weak amplitude, which is gradually increased every day. After the procedure, the patient needs rest. It is enough to take a lying position and lie on your back for 5 minutes. Then the knees are doused with cold water. It will additionally help relieve pain. And massage together with thermal procedures and training will speed up the healing process.

Doctor of Medical Sciences, S.M. Bubnovsky, the author of numerous medical articles and inventions, has been dealing with problems of the musculoskeletal system for many years. What he created successfully treats diseases such as gout, osteochondrosis, arthrosis and arthritis. One of the unique developments was Bubnovsky gymnastics for knee arthrosis, which returned patients hope for a life without pain and disability.

Gymnastics of Doctor Belyalov

Exercises based on the principle of resistance, which were developed by Dr. Belyalov A.E., are considered quite effective for gonarthrosis. To perform such exercises, you will need to lie on the floor, on your back, clasp your shin with your hands, trying to straighten your leg, but at the same time preventing it from doing so, squeezing it in your hands. This procedure must be done in several approaches, and with regular exercise, the patient will begin to feel that the symptoms of gonarthrosis will begin to recede.

Dr. Belyalov also recommends regularly practicing the so-called “goose step ,” which many may remember from school physical education lessons. To do this, you need to squat down and move around the room in this position for several minutes.

When performing such exercises, you should carefully listen to your own sensations: if pain comes to your knee joints during gymnastics, it should be stopped immediately. See more Bubnovsky exercises at home.

What problems does Bubnovsky’s technique solve?

Therapy for knee arthrosis from Bubnovsky is a solution to the most important problems contributing to the development of the disease. It includes:

elimination of pain symptoms;
restoration of the structure of hyaline cartilage tissue;
treatment without drugs;
returning the joint to its natural functions and motor abilities in full.

The treatment program is selected individually and consists of exercises and physiotherapy developed by Bubnovsky for knee arthrosis. The health complex is based on many years of research and practical testing of the proposed methodology.

Software specifics of arthrosis therapy from Bubnovsky

Understanding very well that a disease such as gonarthrosis must be attacked from all sides, Dr. Bubnovsky included several effective methods in his program to combat it:

diaphragmatic breathing technique, which activates the vascular system and normalizes pressure;
classes on MTB (Bubnovsky multifunctional simulators);
cryo- and hydrothermotherapy as natural pain relievers.

The duration of therapy for knee arthrosis according to Bubnovsky and the selection of a simulator depends on the degree of the disease, the patient’s age and his general physical condition. Gymnastics from Bubnovsky on video:

Bubnovsky: my knees hurt - what to do? Description and treatment

How to do the exercises?

Physical activity should be commensurate with the degree of the disease. At the first stage, gymnastics can be done in 5 approaches, with a rest break. A set of exercises for arthrosis:

The patient assumes a sitting position on the table surface, keeping his back straight. He begins to swing his legs, gradually increasing the amplitude, but moderately. It is advisable to perform the exercise in any free minute.
In a sitting position, the patient raises his leg, straightening it at the knee. Holds the limb horizontally for up to 3 seconds. The foot has an angle of 90 degrees relative to the lower leg. The legs are alternated, and the procedure is repeated several times.
The patient in a standing position rests his back on the table. Spreads your knees and bends them slightly, your feet should point in different directions. The exercise involves bending forward without bending your back. After execution, the initial pose is assumed.
The patient lies down and bends his legs, placing his feet parallel to each other. One leg is pulled up to the stomach, straightened and slowly lowered next to the second limb. The foot is at an angle of 90 degrees to the shin. Legs need to be alternated.
The “bicycle” exercise is performed lying down and involves simulating riding a pedal vehicle. Slowly at first, increasing the pace, alternating legs and amplitude.

It is useful to perform a selected set of exercises in the pool.
Exercise therapy can be performed in a sitting, lying or standing position. It will be effective to do exercises in the pool: water has more resistance than air, but it relaxes the muscles well and prevents overload. In the water you can squat, bend and straighten your legs, and walk slowly along the bottom. The load on the joint, even when swimming, should be moderate. The patient may also walk on their knees for a few minutes.

Gymnastics tactics

While developing a set of exercises, Dr. Bubnovsky established certain rules that must be followed when starting to treat knee arthrosis with the help of his exercises. They look like this:

The first classes are conducted with an instructor who monitors the correct execution of the exercises and the patient’s well-being.
Each workout begins with a mandatory warm-up. Muscles and joints must be warm enough for subsequent exercises to be beneficial.
The duration of training at the beginning of classes is 30-60 seconds for each exercise. Then the execution time is increased, bringing it to several minutes for each exercise.
Complete the set of exercises with stretching. It is necessary to relieve accumulated fatigue and relieve pain.

The doctor warns that to achieve noticeable improvement, classes must be regular and long-term.

A set of exercises for arthrosis of the knee joint

Lie on your stomach, straighten your legs. Place your arms freely along your body.

Slowly, using the muscles of the buttocks and thighs, lift the leg straightened at the knee about 15 cm from the floor and fix it in this position for 30–40 seconds. Perform once for each leg.

The basis of the exercises are static movements, which make it possible to put less stress on the knee, and, therefore, treat it more effectively.

It is performed in the same way as the first, only keep the leg suspended for 1-2 seconds. Repeat 12 times with each leg.

Lie on your stomach, straighten one leg and bend the other at the knee at a right angle. Place your arms freely along your body. Without changing the position of the bent leg, raise it above the floor by 10 cm and hold it in this position for 30 seconds. Repeat 1 time for each leg.

It is performed in the same way as the third, only keep the leg suspended for 1-2 seconds. Repeat 12 times with each leg.

Lie on your stomach, straighten your legs. Place your arms freely along your body. Raise both legs above the floor 10-15 cm, spread them apart very slowly, and then bring them together. Repeat 8-10 times without lowering your legs. The exercise should be performed with the strength of the thigh muscles.

Lie on your side, bend your lower leg at the knee. Raise your straight upper leg above the floor 45 degrees and hold in this position for 30-60 seconds. Do one repetition on each leg.

Sit on a chair, straighten one leg at the knee joint and raise it above the floor as far as possible, hold in this position for 30-60 seconds. Do 2-3 repetitions on each leg.

Stand on the floor and rest your hands on the back of the chair. Slowly rise on your toes and stay in this position for 1 minute, then slowly lower down.

Performed in the same way as the eighth, only with a delay at the top point for 1-2 seconds and repeated 10-12 times.

Stand on the floor and rest your hands on the back of the chair. Lean on your heels, lift your foot up, stay at the top point for 1-2 seconds and lower to the floor. Repeat 12 times.

Therapeutic gymnastics should end with self-massage - circular stroking of the knees, as well as light kneading of the thighs and calves. This will enhance the effect of the exercises and relax the muscles.

Self-massage for arthrosis of the knee involves different influences: stroking, rubbing, kneading, finger shower, vibration.

Useful tips from Bubnovsky when doing exercises

Bubnovsky accompanies his original technique with various useful tips and professional recommendations. Some of Dr. Bubnovsky's advice for knee arthrosis is unusual and may cause confusion, but the professor knows what he is talking about. All his recommendations have been tested by time and constant training with patients.

We walk on all fours

Getting down on all fours when you have knee arthrosis and are in pain seems like an unthinkable solution. However, according to Bubnovsky, walking on knees is useful and effective. In order to spare the knee joint, the doctor suggests applying an ice compress to it during movements. The first steps will be difficult for you, but after taking two or three today, you should increase their number, bringing up to 30 steps at a time.

Contact the Bubnovsky Center for detailed explanations on walking on all fours.

Magic "Ha!" to exhale the disease

The amazing discovery made by the doctor is that when performing exercises, exhalation should be accompanied by shouting “Ha!” This is where Bubnovsky’s famous statement was born that “The disease must be exhaled.” The doctor is convinced that this procedure enhances the effectiveness of therapeutic exercises on gonarthrosis.

Use the magic “Ha!” You can do it by walking on all fours, trying to sit on your heels afterwards. Shout out “ha” when you try to sit on your heels, and you will more easily endure the pain syndrome, and after 3-4 months you will be able to do it easily and naturally.

A set of therapeutic gymnastics exercises according to Bubnovsky

It is not necessary to look for a trainer or specialist to do recreational gymnastics. You can perform the exercises developed by Bubnovsky for knee arthrosis at home. The main thing is to monitor the gradual increase in load, the technique of performing movements, and prevent the occurrence of severe pain.

Description of the complex exercises:

To perform the first exercise, you need to lie with your back on the floor, bend your legs at the pelvis and knees. Now we proceed to alternately extending and bending the legs. The number of repetitions is 20 times.
We remain in the same position. Legs are straightened and lie on the floor. We bend one leg and try to raise the foot, fix it for a few seconds, lower it, and proceed to perform the movement with the other leg.
In this exercise, you need to alternately bend your right and left legs at the knee. Movements should be soft and smooth.
Now you need to bend your leg at the knee and try to press it to your body, fix the movement, then relax your leg and return it to a straight position.
Raise the straightened left or right leg about 30 cm up, hold for 5-10 seconds, lower. We do the same movement with the other limb.
Everyone knows the “bicycle”. We perform it carefully, monitoring our sensations.
We turn over from our back to our stomach. And we begin to alternately bend our legs at the knees from this position. If you can, try to touch your heel to your buttock.
For the following exercises we will need a chair. Sit on a chair, straighten your back, lift one leg and hold it for about 5 seconds. Make sure your heel is straight. Repeat with the other leg.
Stand near the back of a chair, hold on to it and swing your legs to the sides.
Turn sideways to the back of the chair and swing your legs back and forth.

It is advisable to do gymnastics every day. The minimum repetition of one exercise is 10 times, but it is important to increase their number and try to perform it with maximum amplitude. Dr. Bubnovsky himself talks about how to breathe correctly during gymnastics:

Gymnastics A.E. Belyaeva

It is recommended that physical therapy for gonarthrosis of the knee joint include isometric exercises. Their essence is that with the help of your hand you need to try to bend the leg that is offering resistance. Lie on your back or stomach, clasp your shin with your hands, do not let your leg straighten. 5-10 repetitions of this exercise will help relieve the symptoms of gonarthosis.

The goose step, familiar to us from school physical education lessons, is also useful. Its essence is simple - you need to walk crouched, with your shin resting on your thigh. If this exercise causes pain, do not do it.

What improvements does Bubnovsky’s gymnastics provide?

Patients suffering from gonarthrosis are interested in what results they can achieve by doing adaptive physical therapy using the Bubnovsky method. This is not an idle interest, because the disease is dangerous in that it can lead to disability and loss of quality of life. Reviews from people already practicing this method indicate that there are significant improvements. Experts state that the use of Bubnovsky’s techniques allows:

improve the motor function of the sore knee;
increase range of motion;
reduce the manifestation of pain;
improve the quality of nutrition of cartilage and joint tissues;
reduce the risk of re-exacerbation and further development of the disease.

Agree that with such forecasts it is worth paying attention to the professor’s invention and applying his methodology to yourself.

When can you not do exercise therapy according to Bubnovsky?

The doctor himself, and the specialists working in his center, warn that not all patients with gonarthrosis can do such gymnastics. It is prohibited to use it in the following cases:

with serious inflammatory processes occurring in the joint;
if the patient is diagnosed with ankylosis or acute arthritis;
if the patient suffers from suppuration;
in the last stage of arthrosis and during its exacerbation.

Before starting classes, be examined by a therapist to find out your general health.

Opinions about Bubnovsky's technique

Bubnovsky’s therapeutic exercises, proposed for patients with gonarthrosis, look unusual and, naturally, arouse skeptical considerations from other specialists. Many rheumatologists and orthopedists are suspicious of his methods and mercilessly criticize the professor’s innovation. However, there are statistics that state that the number of people who have overcome arthrosis with the help of Bubnovsky gymnastics is steadily growing.

Humanity has not yet found methods that can completely cure gonarthrosis and other types of arthrosis. Doctors do not stop searching and may someday achieve success. Today, patients are offered effective ways to combat this disease, and Bubnovsky’s method is no worse than others. If it helps, then it's worth trying.

9887

For arthrosis and other joint pathologies, in addition to drug treatment, other auxiliary therapeutic measures are also important. In particular, special gymnastics. For arthrosis, treatment with gymnastics according to Dr. Bubnovsky’s method supports the functioning of the joints and prevents damage to their structure. It differs from the conservative one, but many patients note the high effectiveness of this method and rapid recovery.

Types of recommended movements

Therapeutic gymnastics includes a number of exercises:

Pulling movements that improve the flexibility of the knee joint at home. The complex should be selected by a doctor (based on the stage of the disease and the general condition of the patient).
Strengthening exercises that work the muscles that surround the joints.
Light aerobic exercise strengthens the heart, blood vessels and respiratory system.

Therapeutic aquatic exercise

It is advisable that gymnastics for arthrosis of the knee joints include exercises in the pool. Water exercises are performed while standing shoulder-deep in water. They are recommended for people with excess body weight, because they can reduce the load on the affected areas. At the same time, the muscles become stronger (due to resistance).

Many experts are of the opinion that water aerobics for grade 2 arthrosis will successfully replace classical gymnastics for knee arthrosis. At the second stage of the disease, it is recommended to perform the following exercises:

Slow walking along the bottom of the pool. Gently bend and straighten your joints. Perform warm-up movements for 5 minutes.
Bend your right leg, trying to reach your buttock with your heel. Then repeat the exercise with the other limb. Perform for 2-3 minutes.

What exercises are contraindicated for arthrosis?

There are some types of physical activity that are prohibited for knee joints:

Osteoarthritis of the knee joint does not mean exercise on an exercise bike or cycling. But treatment of the affected limbs includes performing a simulation exercise in a supine position

Remember to move smoothly and carefully. It is recommended to avoid squats and lunges. They put excessive stress on the affected area

Even healthy people are recommended to perform such exercises with knee pads. If desired, they can be replaced with an elastic bandage. Jumping worsens the patient's condition. Kangu jumps classes are allowed. During training, the load on not only the knees, but also the back is reduced several times. Unfortunately, this type of fitness is almost not widespread among us. Running for patients with arthrosis is contraindicated even in the initial stages of the disease. Impacts of the feet on a hard surface destroy cartilage tissue.

Information about the author of the method

Sergei Mikhailovich Bubnovsky is known far beyond the borders of Russia and the CIS countries. His original method of movement treatment, called kinesitherapy, has become widespread in recent years. Today, thousands of patients with arthrosis and other joint pathologies are treated in Bubnovsky’s specialized centers.

The doctor is the author of numerous publications on his technique; he has developed and implemented methods for treating injuries without surgery, as well as osteochondrosis, arthritis, gout and arthrosis.

Instead of taking non-steroidal anti-inflammatory drugs for pain, he suggests that patients practice diaphragmatic breathing, thereby protecting the body from the harmful substances contained in these drugs. Thanks to the doctor’s efforts, the principles of sports medicine aimed at treating diseases of the musculoskeletal system were introduced into the practice of Russian doctors.

For spinal fractures, patients can undergo rehabilitation using a special simulator - MTB. Its developer is also Sergey Bubnovsky.

Drugs for grade 2 knee gonarthrosis

The initial task when drawing up a course of treatment for bilateral gonarthrosis of the 2nd degree of the knee joint, as well as unilateral one, is to block the pain of the onset of inflammation.
For this purpose, analgesics and non-steroidal anti-inflammatory drugs are prescribed (Diclofenac (for greater effect, tablets and ointment for external use are combined), Nimesulide and others). NSPP relieves both inflammation and pain. The next group of drugs are chondroprotectors. These drugs are aimed at restoring cartilage tissue; they are based on synthetic analogues of chondroitin and glucosamine. Among the most common: Structum, Rumalon.

Treatment of grade 2 gonarthrosis of the knee joint with injections of hyaluronic acid directly into the affected area is effective. This acid is used as a substitute for joint lubrication and facilitates the sliding of bones relative to each other. Among the popular drugs that are praised on forums are Duralan and Synvisc.

Features of arthrosis and therapy

Mostly older people experience arthrosis. Young people most often suffer from it due to injuries. Treatment methods for the disease are as follows:

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

taking medications;
special diet;
physiological procedures;
physiotherapy;
surgical intervention.

However, the doctor’s technique, developed as a result of many years of research, allows you to cure the disease solely through physical activity. When practicing Bubnovsky gymnastics, arthrosis can be overcome without medications. There is no need to wear special devices for external fixation such as corsets.

Special exercises are aimed at strengthening the body as a whole and joints in particular; thanks to them, a person’s recovery capabilities are activated. Those tissues that are involved acquire mobility and strength, the natural muscle corset is restored, due to which joints and bones are protected from stress.

Movements become easy and flexible, blood microcirculation improves, degenerative changes and salt deposits stop. Against this background, the person feels better, his psycho-emotional state normalizes.

However, Sergei Bubnovsky does not recommend practicing on your own; supervision from a specialist is required so as not to worsen your condition.

Key principles of treatment and indications

The Bubnovsky treatment method has its own characteristics and principles:

you need to completely abandon drug treatment, especially painkillers. If you need to relieve attacks of acute pain, it is recommended to apply compresses or rub;
the first few times the exercises should be performed under the guidance of a specialist who can monitor the correctness of the patient’s actions;
At first, training should be short - no more than a minute is allocated for one exercise. Over time, their duration increases;
Regular visits to the bathhouse and dousing with cold water are recommended. This will help strengthen the body, relieve tissue inflammation near the affected joint, relax muscles and relieve swelling;
support from a psychotherapist is required. An experienced specialist will help you accept the fact that you can recover without medications, as well as get rid of the fears associated with starting movement therapy;
you need to regularly do special gymnastics in a designated room under the supervision of an instructor; for some exercises, a simulator is used, thanks to which the load is removed from the sore joint;
Be sure to practice proper breathing, which saturates the body with oxygen and normalizes the patient’s psycho-emotional state;
Each workout should begin with a massage, warm-up or exercise. This will allow you to warm up your joints or muscles before training. At the end, it is recommended to do stretching, which will reduce pain and relieve fatigue.

Experts and patients say that thanks to Bubnovsky’s exercises, many diseases can be successfully cured.

In addition to arthrosis, we are talking about osteochondrosis, arthritis, injuries, flat feet and diseases of the spine. But you shouldn’t expect quick results; the effect will only be after long-term courses.

Indications for performing special exercises are as follows:

restoration of joints after damage and injury;
treatment of joint diseases in the initial stages, when they have not yet progressed;
rehabilitation after inflammatory processes;
the appearance of joint stiffness.

Even children, older patients, pregnant women and people with severe pathologies can perform the exercises.

Rules for training

Before you start doing physical therapy, you should definitely consult with a specialist. This will allow you to select the optimal complex.

The basic rules of implementation are simple:

Exercises are performed only during remission; if the disease worsens, you should refrain from training.
Movements should be enjoyable; in no case is it recommended to perform the complex through force or endure pain.
It is optimal to exercise in the fresh air; you can combine exercise with massage or swimming.
Training should be regular - it is better to do it every day for 20 minutes than once a week for an hour and a half.

All movements are aimed at developing the knee joint affected by grade 1-2 gonarthrosis, strengthening and building muscles, and normalizing metabolic processes in the joint. Stabilization of the patient’s psycho-emotional state also plays an important role. Gymnastics for gonarthrosis allows the patient, exhausted by pain, to calm down and again believe that an active life without pain is possible.

To make physical therapy enjoyable, you need to take care of everything:

Comfortable shoes, preferably made from natural materials. The sole must be sufficiently hard and reliable. There should be arch supports to support the foot.
Comfortable clothing that does not restrict movement.
About the mat needed to perform the exercises.
A chair can easily serve as a support at home. It just needs to be stable enough.

Increase the range of motion in the joint and the load on the joint gradually. Under no circumstances should you force events and overload the joint - this will cause irreparable harm;
exercises should not be accompanied by painful discomfort. You should not overcome the pain and attribute it to the option of getting used to the load. Muscle fatigue after exercise is normal, but joint pain is unacceptable;
The gymnastic complex must be performed regularly. You can skip classes only due to ill health or poor health;
It is strictly forbidden to engage in exercise therapy during exacerbations. During these periods, the knee swells and increases in size, and any movement brings pain, not to mention physical exercise;
It is very important to load both joints. There is a misconception that you only need to work on a sore knee. Firstly, it’s easier and more familiar, and secondly, it’s an excellent prevention of gonarthrosis on the second, healthy leg.

Recommendations for performing exercises

The complex developed by the doctor is aimed at relieving the symptoms of joint diseases. It provides a long-lasting effect even after completing the course. A person feels better, gets rid of stress and depression. Some exercises for knee pain include:

take ice and place it in a thick cloth. The affected joint is wrapped with the resulting bandage. Then you need to kneel down and hold onto the chair with your hands. In this position, you need to try to walk several steps, eventually bringing them up to 25;
while kneeling, you should sit on your heels with your buttocks. This will stretch the muscle walls and improve the functioning of the knee joint. It is recommended to place a bolster under your knees. Recommended execution time: up to 3 minutes;
To relieve pain in the joint, you need to stretch the back of the femur and shin. To do this, you need to sit or lie down comfortably and pull the sock towards you as much as possible;
A good exercise is a supported squat. In this case, you will need a stick or a chair to lean on. You need to squat so that your back is kept as straight as possible and your legs are bent at a right angle. The first time they perform 20 squats, then gradually increase the number to one hundred;
The expander is compressed in the hand, the feet are placed shoulder-width apart, the hands are placed on the feet and movements are made by analogy with lifting dumbbells. The head is kept in one position, the chin should move forward.

When walking on your knees, you don’t need to wear knee pads with ice, but if the pain is too painful, then you can’t do without them.

Exercises for osteoarthritis

With a disease such as osteoarthritis, pathological degenerative processes occur in cartilage tissues. The goal of treatment in this case is to relieve the joints. An MTB simulator is used for training. The following exercises are recommended:

A shock absorber is attached to the simulator, and the patient gets down on all fours. Changing legs in turn, you need to sharply move your hip forward;
lying on your back, one end of the shock absorber is attached to the lower leg, and the second is attached at a height above the body position. Your legs should be kept straight, and you should try to touch the floor with your heels;
in a similar lying position, you should try to touch the floor with your buttocks.

All exercises should be done on a regular basis. The effectiveness of movement therapy largely depends on the frequency of exercise. Additionally, it is recommended to perform breathing exercises.

Experts note that at first there will be severe pain, but you need to endure it in order to achieve what you want.

Universal exercises

Among the universal exercises from Bubnovsky, which do not require special equipment, are the following:

in a sitting position, the legs are bent, and you need to lean on your hands. The legs, without straightening, are lifted in turn 20 times;
the legs need to be bent, then the left leg is straightened, the toe is turned to the side and pulled towards itself. The leg comes off the floor and rises slightly. The movement is repeated 20 times;
straighten your legs in front of you, you need to raise them in turn by 45 degrees. Repeat 5 times for each leg;
your legs should be bent in front of you. In a straight position, one leg is raised and moved to the side. At the same time, the second one is bent at the knees and turned to the side. There are 8 repetitions for each leg;
The legs are bent at the knees and rest on the hands. The back is lowered as close to the floor as possible, and the legs are raised towards you. At the same time, the raised limbs are straightened with bending of the arms;
lying on your back, legs bent at the knees. One hand is placed under the head, and the other is straightened. With a bent leg you need to stretch towards your head, and with the opposite hand - towards your knee;
in a similar position, the hands are placed under the head, the knees are bent and turned to the side. Raise the upper back and head 15 times;
in the same position, the arms are straightened and raised above the head simultaneously with the legs, then brought together. The exercise is repeated 20 times.

Another complex

It is recommended to begin this complex with stretching, especially the tendons along the back of the knee - this helps improve the elasticity of the muscles and ligaments.

Then you will need a wide and long piece of fabric, such as an old sheet. Fold it so that you get a long strip, the width of which is about 20 cm, then lie on the floor. Hold the ends of the sheet with both hands, place your right foot in the loop formed, and straighten your leg. Pull the sheet towards you, while moving your leg further to the side. Feeling tension (but not pain), hold for 20 seconds. Then relax and repeat the exercise again. Do the same for the other leg.

For the second exercise you need a chair. Hands are placed on his back. The right leg should be bent at the knee, and the left leg should be lunged back. Make sure your left leg is straight. Try to hold the stretch for 20 seconds. Do this exercise 5 times for each leg.

Next, lie on the floor, bend your legs at the knee joints. Raise your upper body, your elbows should touch the floor and rest against it. Raise your straightened right leg up without extending your toes. Hold your leg in the air at the level of your left knee for a few seconds, then slowly lower it. Repeat 10 times for each leg.

When lying on the floor, your legs are bent at the knees; between them you need to hold a pillow or ball, which is pressed firmly. Hold the position of extreme tension for 5 seconds, then relax. Repeat 10 times.

Standing straight, place one hand on the wall or back of a chair. Rise onto your tiptoes so that your heels are as high as possible above the floor surface, and hold for three seconds. Lower yourself smoothly, then repeat ten times in a row.

In the same position, shift your body weight to your left leg, and take your right leg to the side in a straightened state. Having reached the extreme position, hold for three seconds and lower your leg. Repeat 10 times for each limb.

By doing everything correctly and regularly, you will soon notice that the pain has subsided and your mobility has increased. There are quite a lot of methods, and it is important that the doctor selects the complex for you, taking into account the stage of the disease and the characteristics of its course.

We suggest watching a video with some exercises.