Gymnastics for osteoarthritis of the knee

The content of the article
  1. Preparation and rules for conducting classes in osteoarthritis of the knee.
  2. A set of exercises for the knee joint.
  3. Prevention of osteoarthritis.
  4. Therapeutic exercises for arthrosis of the knee joint. Knee Joint Exercise V >Exercise therapy for arthrosis of the knee comes to the rescue when the patient needs to overcome the pain and remove the symptoms of arthrosis. Physiotherapy exercises contain a specific set of exercises for the joints, which allow not only to restore the knees, but also to strengthen them.
  5. Video exercises for arthrosis of the knee
  6. Gymnastics Dr. Evdokimenko
  7. Dr Jamaldinov’s exercises
  8. Exercises by Sergey Bubnovsky
  9. Patient Reviews
  10. Therapeutic exercises for arthrosis of the knee joint. Knee Joint Exercise V >Exercise therapy for arthrosis of the knee comes to the rescue when the patient needs to overcome the pain and remove the symptoms of arthrosis. Physiotherapy exercises contain a specific set of exercises for the joints, which allow not only to restore the knees, but also to strengthen them.
  11. Video exercises for arthrosis of the knee
  12. Gymnastics Dr. Evdokimenko
  13. Dr Jamaldinov’s exercises
  14. Exercises by Sergey Bubnovsky
  15. Patient Reviews
  16. Why exercise therapy is necessary for osteoarthritis of the knee
  17. The effectiveness of exercise therapy for diseases of the knee joint
  18. A set of exercises to improve the condition
  19. Rules for gymnastics
  20. Contraindications to physical education
  21. A set of exercises for osteoarthritis of the joints: knee, hip, ankle
  22. The effect of gymnastic exercises on the course of the disease
  23. General rules for charging
  24. Joint exercises between the pelvis and thigh
  25. Effective charging for the ankle
  26. Bubnovsky treatment
  27. Physiotherapy exercises for osteoarthritis of the joints
  28. How does therapeutic exercises affect the joint
  29. Rules for conducting classes in osteoarthritis
  30. For the knee joint
  31. For ankle joint
  32. For the hip joint
  33. For the shoulder joint

Osteoarthrosis is a disease, the essence of which is the destruction of the cartilage of the articular ends of the bones. A person loses the ability to fully move and adapt to the environment. It is more difficult for him to serve himself and he begins to need care. Gymnastics with osteoarthritis of the knee joint is designed to prevent and mitigate these and other negative consequences of destructive changes.

Preparation and rules for conducting classes in osteoarthritis of the knee.

Before proceeding to physiotherapy exercises, it is necessary to tell the patient about the essence of the disease, risk factors for the progression of osteoarthritis, and on the prevention of premature aging of the knee joint. The complex of exercise therapy should not consist of many similar exercises, just 3-4 in different initial positions with 4-6 repetitions is enough. You should subordinate your physical activity and lifestyle to the following simple rules:

  • Eliminate prolonged static loads: standing, sitting in the same position as the legs;
  • Do not squat on less than 90 0 bends in the knees, do not squat, do not lay “leg by foot”;
  • Do not move “on all fours”, do not kneel, beware of getting up quickly;
  • Limit the duration of the continuous ascent of the stairs to one or two flights, and the portable weight of 3 kg;
  • Limit the duration of the walk to 30 minutes, avoid sections of rough terrain;
  • Running, jumping, accelerating are contraindicated in osteoarthritis.

In order for exercise therapy for knee osteoarthritis to be beneficial, it is necessary for the specialist to participate in choosing the complex and teaching the patient how to perform the exercises correctly. Be sure to take breaks to relax and relieve muscle fatigue after walking and prolonged work “on legs.” The patient should know simple truths:

  • Begin classes after “warming up”. This may be a slight circular rubbing with the palms of your hands until you feel a warmth;
  • During the day, you should not perform exercises for more than 30-40 minutes, it is worth dividing the workout into 3-4 sets of 10 minutes;
  • Load dosed, do gymnastics while sitting or lying down, start with a healthy leg;
  • Movements and static elements of exercises should be performed painlessly;
  • The amplitude of flexion and extension does not exceed the limits of painless mobility;
  • The movements should be smooth, graceful.
Shishkevich Vladimir, orthopedic and traumatologistShishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.

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A set of exercises for the knee joint.

Therapeutic gymnastics will help to maintain mobility with ostearthrosis of the knee joint and muscle strength if practiced daily. There are several techniques developed by different authors. This or others are taught in rehabilitation departments or physical therapy rooms. Here is a description of the exercises available for use by almost anyone:

1) Position – lying on your back.

  • Raising straightened legs up to 45 about;
  • Bending the leg at the knee, tear the foot off the floor for 5 – 10 seconds, then repeat with the other leg;
  • Bend your legs and twist the “bike”;
  • Cross the raised straight legs like “scissors”.

2) Position – lying on his stomach.

  • Perform the maximum possible painless flexion – extension in the knees;
  • To straighten up, tear straight arms and legs off the floor for 5-10 seconds and, if you feel good, breed and bring them together;
  • Straining the gluteal muscles, alternately tear off straight legs from the floor with a delay of 5-10 seconds.

3) Position – sitting, back straight.

  • Without touching the feet of the floor, bending and unbending legs to swing the legs;
  • Alternately unbend legs, holding upright for up to 20-30 seconds;
  • Copying the previous exercise, reduce and spread legs;
  • Alternating, pull the legs to the stomach, bending in the hip and knee joints.

In the absence of contraindications, the patient’s desire and depending on the physical condition, other exercises for osteoarthritis of the knee joint, including standing, can be added. The main thing is to never deal with an exacerbation of the disease, the presence of edema and severe pain.

Not everyone has within walking distance rehabilitation centers and clinics. Today this does not mean that such patients do not have access to professional methods of exercise therapy. Exercises necessary for ostearthrosis of the knee joint can now be studied in detail in the video.

Prevention of osteoarthritis.

In the prevention of osteoarthritis, the leading importance is given to the correction of nutrition and motor activity. Nutrition should be balanced for trace elements, vitamins and other components. Calorie content cannot exceed daily energy costs, and ideally, should contribute to weight loss.

Daily physical activity is required to reduce the load on the movable joints while increasing the musculature. It is important to maintain the motor regimen at a sufficient level so that the cardiovascular system does not suffer. Cycling and water exercises can help here.

Therapeutic exercises for arthrosis of the knee joint. Knee Joint Exercise V >Exercise therapy for arthrosis of the knee comes to the rescue when the patient needs to overcome the pain and remove the symptoms of arthrosis. Physiotherapy exercises contain a specific set of exercises for the joints, which allow not only to restore the knees, but also to strengthen them.

Having decided to engage in physical therapy, be sure to consult a rheumatologist or exercise instructor.

Therapeutic exercises for gonarthrosis (as the knee arthrosis is called in medicine) will allow the patient to recover if he is consistent and persistent. By combining exercise therapy with physiotherapy, mud treatment, leeches, electrophoresis, the patient has every chance to restore his knees.

Here are some of the positive factors that exercise physical therapy carries:

  • the pain subsides;
  • joint space becomes larger;
  • blood flow improves;
  • muscles adjacent to the joint are strengthened;
  • spinal problems are corrected;
  • Respiratory system functions are improved.

Properly constructed gymnastics for the knee joints, performed systematically and persistently, will help in the case when the disease has stepped over the 2nd degree. If arthrosis does not completely pass, then progress in the destruction of the joint will not be observed. The patient will not need surgery, he will not go on disability and will be able to return to normal life.

Physical therapy for arthrosis of the knee has a regulation that must be followed in order to avoid unnecessary suffering and damage to the knee:

  1. Intense loads must be interspersed with peace. Cartilage is regenerated if the knee joint is at rest every five to six hours.
  2. Particular effectiveness can be achieved if you do not immediately load the knee for half an hour of training, and divide the time into ten-minute periods.
  3. Getting started is slow, increasing the amplitude little by little.
  4. Physical education for arthrosis of the knee is shown three times a day for 4-6 repetitions of each movement.
  5. Do not neglect pain during exercise for sick knee joints. Gently move your knee until a little pain appears.
  6. After doing gymnastics, you need to rest.

Physical therapy for knee joints prevents complications and restores joint activity. The bone no longer deforms because the painful process stops. The lessons need to be approached comprehensively, combining physical exercises with simulators, exercises in the water and rehabilitation courses.

With arthrosis, you can also exercise on an exercise bike, Pilates exercises, asanas of hatha yoga and micromotion are shown. It is important to do gymnastics for the knees under the supervision of an experienced trainer. To develop muscles with arthrosis of the knee joint, steppers are used – exercise machines that work on the principle of walking.

The complex of exercise therapy exercises for arthrosis of the knee joint

Lying on your back:

  1. Extend your legs, bend your knee, raise your foot. Hold for 5-7 seconds. Return to starting position and repeat with the other leg.
  2. Bend the limb, pull it to the body, stand still for 5-7 seconds. With sliding movements, lower the foot first to the floor, followed by the knee. Same with the other foot.
  3. Simulate the movement of cycling, alternating intensity with a state of rest.
  4. Bend your legs, trying to touch the buttocks with your heels. Measure, return to starting position, relax.
  5. Straighten both limbs, lifting them 15 degrees, simulate the movement of scissors in a vertical plane.

Lying on his stomach:

  1. Lift the leg straightened in the knee from the floor by about 30 degrees, hold it for several seconds, tightly holding the buttocks. Legs are tense, body is pressed to the floor. Breathe measuredly. Gently lower to the floor, repeat in a mirror.
  2. Play exercise 1 in a more active mode, holding the foot for one to two seconds. Such an exercise for the knee joint will improve blood circulation.
  3. Raise straightened arms and legs over the floor at the same time. Try to stay in this position for up to 30 seconds, slowly return to the starting position. To strengthen the knee, make the exercise less simple by moving your arms and legs.
  4. Bend the leg at an angle of 90, lift and freeze for half a minute. The stomach is pressed to the floor, the back does not bend. Gently lower your leg, rest and repeat in a mirror.
  5. Perform the previous exercise for the knees quickly, but smoothly, with interruptions of at least 2 seconds.

In a standing position:

  1. Leaning on a chair, stand on tiptoe, stand still for 1 minute. Reproduce all this more actively. Knees to strain and straighten.
  2. Standing by a chair, gently roll the foot from toe to heel.
  3. With both hands lean on the back of the chair. Take turns to take straight legs to the sides.
  4. Standing sideways to a chair, grasp the back with one hand. Make swings alternately back and forth with straight legs.

Sitting on a chair:

  1. Tighten and relax the muscles above the knee, leaving the knee joints motionless.
  2. Hands clutching the seat, raise the straight limbs and part them. Flatten and lower.
  3. Raise your legs, touch the floor with your hands, without bending your knees.
  4. In turn, pull one leg after the other to the stomach, bending at the knee.
  5. Both legs are on the floor, spread them to the side to the width of the foot, rise from the seat, spread your arms, stand for two or three seconds and return to the starting position.

There are contraindications for exercises with diseased joints. Exercise is possible only with persistent remission. When the joints are inflamed, the knees should not be stressed.

There are also situations when joint gymnastics should not be done:

  • chronic disease in the acute phase;
  • severe injuries;
  • disturbances in blood flow in the brain and in the coronary vessels;
  • elevated temperature;
  • swollen knee;
  • diseases of the heart and blood vessels;
  • period after surgery;
  • hernias anywhere.

Exercise for arthrosis of the knee joint is prohibited if they cause severe pain. It is forbidden to squat low, walk for too long, carry weights, perform various jerks. When the chronicle worsens during the exercise complex, you need to abandon it for at least a week.

Charging and subsequent exercises of the complex of physical therapy for arthrosis allows medications to work more actively in the body. But we can’t always afford a personal trainer or a visit to a rehabilitation center.

In this case, do not despair and just start doing gymnastics for the knee joints at home. In this case, you need to be very careful and not engage when you feel pain. The exercises need to be approached carefully and at the slightest unpleasant sensations abandon them.

Osteoarthritis begins if the joints are overloaded, overweight, or severely damage the knee joints. To get rid of pain, you need to change your attitude to health completely. Do not abuse salt, reduce weight, do not lift weights and do therapeutic exercises.

Video exercises for arthrosis of the knee

Gymnastics Dr. Evdokimenko

Dr. Evdokimenko, who has written more than ten books about this insidious disease, has created his own unique technique of exercises for diseased joints.

Dr Jamaldinov’s exercises

Muslim Rimievich Jamaldinov shows how to relieve pain with arthrosis.

Exercises by Sergey Bubnovsky

The quintessence of a unique development for curing Sergei Bubnovsky’s gonarthrosis is walking on his knees in knee pads with ice. Here is a video of his exercises.

It is extremely necessary to do joint gymnastics with arthrosis of the knee joint. The range of motion increases in the knee, muscle tone decreases, muscles do not degenerate into scars. For a long period after exercise, blood circulation around the joint and destroyed cartilage improves. Gymnastics for the treatment of deformed knee joints affects not only the lower limbs, but also the entire body.

Patient Reviews

Catherine, 60 years old.
Used for the treatment of arthrosis of the knee with medications, used various folk remedies – lotions, rubbing. I felt relief only when I started doing joint gymnastics. Finally I began to sleep, before I was in pain.

Ivan, 47 years old.
I got arthrosis of the knees, working hard in the face in constant dampness. He began to look for proven funds. All indications were that medication and diet alone were indispensable. I began to do exercises on video on the Internet. It has become much easier.

Therapeutic exercises for arthrosis of the knee joint. Knee Joint Exercise V >Exercise therapy for arthrosis of the knee comes to the rescue when the patient needs to overcome the pain and remove the symptoms of arthrosis. Physiotherapy exercises contain a specific set of exercises for the joints, which allow not only to restore the knees, but also to strengthen them.

Having decided to engage in physical therapy, be sure to consult a rheumatologist or exercise instructor.

Therapeutic exercises for gonarthrosis (as the knee arthrosis is called in medicine) will allow the patient to recover if he is consistent and persistent. By combining exercise therapy with physiotherapy, mud treatment, leeches, electrophoresis, the patient has every chance to restore his knees.

Here are some of the positive factors that exercise physical therapy carries:

  • the pain subsides;
  • joint space becomes larger;
  • blood flow improves;
  • muscles adjacent to the joint are strengthened;
  • spinal problems are corrected;
  • Respiratory system functions are improved.

Properly constructed gymnastics for the knee joints, performed systematically and persistently, will help in the case when the disease has stepped over the 2nd degree. If arthrosis does not completely pass, then progress in the destruction of the joint will not be observed. The patient will not need surgery, he will not go on disability and will be able to return to normal life.

Physical therapy for arthrosis of the knee has a regulation that must be followed in order to avoid unnecessary suffering and damage to the knee:

  1. Intense loads must be interspersed with peace. Cartilage is regenerated if the knee joint is at rest every five to six hours.
  2. Particular effectiveness can be achieved if you do not immediately load the knee for half an hour of training, and divide the time into ten-minute periods.
  3. Getting started is slow, increasing the amplitude little by little.
  4. Physical education for arthrosis of the knee is shown three times a day for 4-6 repetitions of each movement.
  5. Do not neglect pain during exercise for sick knee joints. Gently move your knee until a little pain appears.
  6. After doing gymnastics, you need to rest.

Physical therapy for knee joints prevents complications and restores joint activity. The bone no longer deforms because the painful process stops. The lessons need to be approached comprehensively, combining physical exercises with simulators, exercises in the water and rehabilitation courses.

With arthrosis, you can also exercise on an exercise bike, Pilates exercises, asanas of hatha yoga and micromotion are shown. It is important to do gymnastics for the knees under the supervision of an experienced trainer. To develop muscles with arthrosis of the knee joint, steppers are used – exercise machines that work on the principle of walking.

The complex of exercise therapy exercises for arthrosis of the knee joint

Lying on your back:

  1. Extend your legs, bend your knee, raise your foot. Hold for 5-7 seconds. Return to starting position and repeat with the other leg.
  2. Bend the limb, pull it to the body, stand still for 5-7 seconds. With sliding movements, lower the foot first to the floor, followed by the knee. Same with the other foot.
  3. Simulate the movement of cycling, alternating intensity with a state of rest.
  4. Bend your legs, trying to touch the buttocks with your heels. Measure, return to starting position, relax.
  5. Straighten both limbs, lifting them 15 degrees, simulate the movement of scissors in a vertical plane.

Lying on his stomach:

  1. Lift the leg straightened in the knee from the floor by about 30 degrees, hold it for several seconds, tightly holding the buttocks. Legs are tense, body is pressed to the floor. Breathe measuredly. Gently lower to the floor, repeat in a mirror.
  2. Play exercise 1 in a more active mode, holding the foot for one to two seconds. Such an exercise for the knee joint will improve blood circulation.
  3. Raise straightened arms and legs over the floor at the same time. Try to stay in this position for up to 30 seconds, slowly return to the starting position. To strengthen the knee, make the exercise less simple by moving your arms and legs.
  4. Bend the leg at an angle of 90, lift and freeze for half a minute. The stomach is pressed to the floor, the back does not bend. Gently lower your leg, rest and repeat in a mirror.
  5. Perform the previous exercise for the knees quickly, but smoothly, with interruptions of at least 2 seconds.

In a standing position:

  1. Leaning on a chair, stand on tiptoe, stand still for 1 minute. Reproduce all this more actively. Knees to strain and straighten.
  2. Standing by a chair, gently roll the foot from toe to heel.
  3. With both hands lean on the back of the chair. Take turns to take straight legs to the sides.
  4. Standing sideways to a chair, grasp the back with one hand. Make swings alternately back and forth with straight legs.

Sitting on a chair:

  1. Tighten and relax the muscles above the knee, leaving the knee joints motionless.
  2. Hands clutching the seat, raise the straight limbs and part them. Flatten and lower.
  3. Raise your legs, touch the floor with your hands, without bending your knees.
  4. In turn, pull one leg after the other to the stomach, bending at the knee.
  5. Both legs are on the floor, spread them to the side to the width of the foot, rise from the seat, spread your arms, stand for two or three seconds and return to the starting position.

There are contraindications for exercises with diseased joints. Exercise is possible only with persistent remission. When the joints are inflamed, the knees should not be stressed.

There are also situations when joint gymnastics should not be done:

  • chronic disease in the acute phase;
  • severe injuries;
  • disturbances in blood flow in the brain and in the coronary vessels;
  • elevated temperature;
  • swollen knee;
  • diseases of the heart and blood vessels;
  • period after surgery;
  • hernias anywhere.

Exercise for arthrosis of the knee joint is prohibited if they cause severe pain. It is forbidden to squat low, walk for too long, carry weights, perform various jerks. When the chronicle worsens during the exercise complex, you need to abandon it for at least a week.

Charging and subsequent exercises of the complex of physical therapy for arthrosis allows medications to work more actively in the body. But we can’t always afford a personal trainer or a visit to a rehabilitation center.

In this case, do not despair and just start doing gymnastics for the knee joints at home. In this case, you need to be very careful and not engage when you feel pain. The exercises need to be approached carefully and at the slightest unpleasant sensations abandon them.

Osteoarthritis begins if the joints are overloaded, overweight, or severely damage the knee joints. To get rid of pain, you need to change your attitude to health completely. Do not abuse salt, reduce weight, do not lift weights and do therapeutic exercises.

Video exercises for arthrosis of the knee

Gymnastics Dr. Evdokimenko

Dr. Evdokimenko, who has written more than ten books about this insidious disease, has created his own unique technique of exercises for diseased joints.

Dr Jamaldinov’s exercises

Muslim Rimievich Jamaldinov shows how to relieve pain with arthrosis.

Exercises by Sergey Bubnovsky

The quintessence of a unique development for curing Sergei Bubnovsky’s gonarthrosis is walking on his knees in knee pads with ice. Here is a video of his exercises.

It is extremely necessary to do joint gymnastics with arthrosis of the knee joint. The range of motion increases in the knee, muscle tone decreases, muscles do not degenerate into scars. For a long period after exercise, blood circulation around the joint and destroyed cartilage improves. Gymnastics for the treatment of deformed knee joints affects not only the lower limbs, but also the entire body.

Patient Reviews

Catherine, 60 years old.
Used for the treatment of arthrosis of the knee with medications, used various folk remedies – lotions, rubbing. I felt relief only when I started doing joint gymnastics. Finally I began to sleep, before I was in pain.

Ivan, 47 years old.
I got arthrosis of the knees, working hard in the face in constant dampness. He began to look for proven funds. All indications were that medication and diet alone were indispensable. I began to do exercises on video on the Internet. It has become much easier.

Why exercise therapy is necessary for osteoarthritis of the knee

Osteoarthrosis of the knee joint (gonarthrosis) is a disease that causes destructive processes in the structure of hyaline cartilage. The disease requires immediate treatment, since the dynamics of its development is very rapid. Exercise therapy for osteoarthritis of the knee joint is a complex of exercises that are important components of the therapeutic complex. Thanks to physiotherapy exercises, it is possible to stop the destruction of the joint and improve the general condition of the patient.

The effectiveness of exercise therapy for diseases of the knee joint

Therapeutic physical education is part of the conservative treatment of diseases of the musculoskeletal system. Every person who has had to deal with such diseases knows about its benefits. The main reasons for the appointment of exercise therapy for diseases of the joints:

  • constant necessary movement;
  • muscle tone to support the skeleton;
  • elimination of excess weight, which creates a load;
  • stimulation of proper blood circulation;
  • expansion of the interarticular gap;
  • improvement of metabolic processes of cartilage;
  • elimination of painful symptoms;
  • general positive qualities (vivacity, psycho-emotional stability).

The effectiveness of physiotherapy exercises is associated with the stage at which the disease is located. The sooner a person pays attention to a problem and, accordingly, begins to engage in physical education, the higher are the chances of a full recovery. Two-thirds of sick people do not perceive exercise therapy as an effective method for the treatment and prevention of gonarthrosis. Cases of neglect of classes are frequent. A person can skip morning exercises and workouts, perform exercises not properly, and independently adjust the set of exercises. All this leads to a complete lack of good results and wasted time.

Full lessons in a short time improve the patient’s condition. In this matter, it is better to be guided by the recommendations of the attending physician. The doctor must choose a treatment regimen taking into account the individual characteristics of each individual patient. It is important that the complex of exercises was selected by a specialist who has an idea about the effect of the disease on the body.

We should not forget that training is possible only during remissions. With an exacerbation of the disease, it is better to avoid any stress on the knee joints. Only moderate, alternating with good rest, training will be beneficial.

Otherwise, the person will be left without the desired result, and exacerbate the already existing condition – the joints will begin to deform at an accelerated pace. Many praise the complex of physiotherapy exercises from Dr. Evdokimenko

A set of exercises to improve the condition

To avoid overload, exercise therapy for osteoarthritis of the knee joint is best done while sitting and lying down. Standing exercises are carried out in the presence of any auxiliary support.

An approximate set of exercises for the treatment of gonarthrosis.

Take a stable footing. Legs do not touch the floor. You can use the table for this. Take turns to oscillate with your legs. The amplitude is moderate. The movements are smooth and unhurried. Repeat 15 times for each limb.

Being in the same position, straighten the knee parallel to the floor. Hold the limb for 3 seconds and return to its original position. Repeat with the second leg. The exercise is performed correctly if tension is felt in the lower leg and thigh.

Become the back to the table. Hips rest against the edge of the countertop. Bend your knees slightly. Lean forward without bending your back. Return to starting position. Repeat 5 times.

Lie on your back. It is advisable to sit on the floor or a hard mattress. Hands along the body. Legs are straightened. Bend your left leg. The foot is in the air (as in the photo). Hold the limb for 5 seconds and lower it. Repeat with the right foot. It is recommended to do 5 approaches.

“The bike is simple.” Take turns to tear off the limbs from the floor, bending the knees. After a few seconds of delay, return the leg to its previous position.

“The bike is complicated.” Bending both legs to tear them off the floor. Perform movements simulating the rotation of the pedals of a bicycle. No need to do this too quickly and intensively. The rotation speed is moderate and unhurried.

Bend the lower limb, grasping the femur with both hands. Try to pull the knee to the stomach. In this position for 5 to 8 seconds. Change leg.

Lie on your side. If the person is placed on the right side, bend the left leg. Pull it very slowly to your stomach and then take it in the opposite direction, as far as possible.

Roll over on your stomach. In turn, bend the legs in the knee, holding each for 5-10 seconds.

Being in the same position to carry out vibrations with his feet. The movements are smooth and slow.

After training, you should rest for 20 minutes. The treatment of osteoarthritis of the knee according to Dr. Bubnovsky can be found on the video. You can also learn about articular gymnastics on the advice of Dikul

Rules for gymnastics

So that therapeutic gymnastics with osteoarthritis of the knee brings real benefits, you need to plan your workouts correctly. It is advisable at the initial stage to be under the supervision of a doctor or a special trainer.

There are several basic principles of proper gymnastics.

    He composes a set of exercises and selects a scheme of >

If you follow simple and useful tips, classes will soon lead to an improvement in condition. In the video on the Internet, you can observe a clear example of the correct gymnastic exercises for osteoarthritis of the knee joint.

Contraindications to physical education

Some contraindications limit the ability to conduct physical therapy classes. This includes:

  • severe conditions of a person;
  • diseases of the cardiovascular system (rhythm malfunctions, increased intrasystem pressure, thrombophlebitis);
  • the presence of pain of various nature;
  • chronic inflammatory processes of bones;
  • hemologic disorders (severe anemia, leukemia, clotting problems);
  • bleeding and the likelihood of developing blood loss as a result of physical activity;
  • spinal injuries that caused serious organ malfunction;
  • femoral and abdominal hernias;
  • postoperative period;
  • acute infectious diseases;
  • hyperthermia or fever.

It is not allowed to exercise therapy during exacerbations of gonarthrosis. Treatment occurs during remissions.

Self-correction of the treatment regimen and duration of training is not allowed. If a person voluntarily increases or decreases the prescribed loads, this will lead to undesirable consequences. It is important to comply with all appointments. This will help to quickly get rid of the symptoms of the disease, and improve the general condition of the cartilage tissue of the joints.

Knee osteoarthritis is a dangerous disease that needs proper treatment. The sooner the patient complains about his condition, the earlier the diagnostic study begins, and, accordingly, the actual treatment. If gonarthrosis is not treated, irreversible consequences will occur. A person will face a lot of unpleasant and hazardous to health symptoms. In addition, exercise therapy is an important component in the prevention of diseases of muscles and bones.

A set of exercises for osteoarthritis of the joints: knee, hip, ankle

Gymnastics for joints with osteoarthritis occupies an important place in the treatment of this ailment. It favorably affects not only the joints, but also the entire patient’s body, toning and strengthening it. A correctly selected set of exercises for such a charge helps to achieve a remission of the disease much faster and extend it as long as possible. Physical therapy also helps to slow down the degenerative processes in the cartilage and restore the function of the leg after surgical treatment.

The effect of gymnastic exercises on the course of the disease

Exercise therapy for deforming osteoarthrosis has a positive effect on the periarticular fibers of muscle tissue. It is an unhealthy state of the muscles that is often a contributing factor to the development of osteoarthrosis. The unstable position of the joint, which occurs when its framing is weak, increases the load exerted on the cartilage when performing movements.

Regularly performed exercises provide more intense blood supply to the joint area, which activates all metabolic reactions in the cartilage.

Physical education gradually forms a strong tendon-muscle corset, in which the joint is in the correct position from the point of view of anatomy, which helps to redistribute the load in this area of ​​the leg and significantly improve support function.

General rules for charging

There is a list of rules and recommendations that it is advisable to follow in order to avoid negative effects on the leg area with the affected joint, as well as to prevent possible complications of the disease.

  1. Exercises for osteoarthritis of the joints of the legs should be performed without sudden movements, smoothly and gradually increase the volume of the amplitude.
  2. If during the execution of one or another exercise there is pain in the joint, then it should be abandoned altogether or try to perform it later.
  3. Static loads during joint training should prevail over dynamic options. This is due to the fact that with this type of exercise, the muscles and ligaments are strengthened due to the position of the leg fixed for some period of time, and the cartilage does not wear out.
  4. When resting between two adjacent exercises, you must strive for complete relaxation of the leg.
  5. Charging during exacerbation of osteoarthritis cannot be performed in one go. The entire required amount of exercise must be distributed throughout the day. Each part of the complex should not take more than three minutes of time.
  6. At the end of the gymnastics, the patient should feel a slight fatigue.
  7. To achieve the desired result, exercise therapy should be performed regularly and in good faith.
  8. The specialist should select the exercises taking into account the indiv >

Therapeutic gymnastics with osteoarthritis of the knee helps to restore the motor function of this area of ​​the leg and get rid of the pain syndrome. Before you begin classes, you should definitely consult your doctor and undergo an examination if necessary. The following is an exemplary set of exercises for osteoarthritis of the knee, tested in its effectiveness by many patients.

  • The exercise is performed lying on the floor surface with the stomach down with outstretched legs and hands pressed to the side surfaces of the body. It starts on the right side. The straightened leg must be elevated 15 cm from the floor and soak it for 30 to 40 seconds. Lower and relax your leg, repeating everything for the other side. After that, still raise the limbs in turn about 10 times each, without delaying them at the top point for longer than 1-2 seconds.
  • In the same position, the limbs in the knee are bent at an angle of 90 degrees and lift them in turn, holding each couple of seconds above the floor at a height of about 10 cm. The number of repetitions is identical to the previous task.
  • Lying with your back down, you need to raise straight legs, spreading them to the sides at a height of ten centimeters from the floor. Holding them like that for a couple of seconds, return them back. Perform about 10 times.
  • From the position of the body on its side, the leg is bent at the knee and the thigh is raised 45 degrees. Holding it for 30 seconds, lower it back and repeat the same action for the second leg.
  • Sitting on a chair, they lift the straightened leg. Having reached the highest point, try to keep the leg from 30 to 60 seconds. After a predetermined time, the limb is slowly lowered and gently bent at the knee. A similar movement is performed with the second leg. For each leg, the specified exercise should be done 2 to 3 times.

During physical education with osteoarthritis of the joint, it is better to use knee pads of moderate stiffness or soft. The doctor will help you choose the fixative for the joint correctly.

Each set of exercises must be completed by performing self-massage of the knee. This will relax the muscles after exercise and at the same time increase blood flow to them. Light movements of the massage type are performed only with your fingertips for no more than five minutes. An intensive massage is not allowed in this situation.

Joint exercises between the pelvis and thigh

Exercises for osteoarthritis of the hip joint are often combined with those for the knee joint. The restoration of the joint is not a quick matter and it happens gradually. The main goal of gymnastics in osteoarthritis of the hip joint is to restore active movement in the joint and return the length of the shortened periarticular muscles.

  • Lie on your back, pulling your heels as tight as possible to the buttocks. Leaving the feet in this position, legs should be spread apart and fixed at the maximum possible point for 2 seconds. Repeat each time for 20, gradually increasing the amplitude.
  • Raising one of the straightened legs without changing the pose, waving it from side to side about 10 times for maximum opportunity. Repeat everything with the other leg.
  • Alternately, they lift their legs, without bending them in the knee region, to the maximum permissible height, after which, after holding them there for no more than two seconds, lower them back. A total of 8 repetitions are performed.
  • Sitting on a chair and straightening the lower limbs, stretch your fingers to your socks, without bending your back in the process. Only 10 slopes.
  • Become one foot on a hill. It can be a brick, a book or something like that and lean your hand on the back of a chair. With his free foot, make waving movements in the forward and backward direction, gradually increasing their intensity. To make 10 such movements for each joint, regardless of the defeat of his osteoarthritis.

Excessive effort should not be exerted without coordination with the attending physician and physical therapy trainer, even if discomfort is not felt when performing movements.

Effective charging for the ankle

Exercises for osteoarthritis of the ankle joint are based on rotations, as well as flexion and extension in the ankles. Their main influence is on the ligament-tendon apparatus.

  1. Being on the floor with your back down with straight legs, the feet move towards and away from you. Such movements must be made 15 on each joint.
  2. From the same position, breeding and mixing of the feet is performed until the ankles touch each other. Repeat 20 times.
  3. Also lying down, they rotate their feet in different directions for 15 repetitions for each side.
  4. Sitting and pressing the heels tightly to the surface of the floor, move their feet, simulating walking, lifting them and lowering them. The duration of the exercise is about one and a half minutes.
  5. From a position sitting on a chair, foot movements are performed similar to those when grabbing small objects from the plane for 60 seconds.

Bubnovsky treatment

A certain set of exercises, as well as the rules for its implementation, was developed by Dr. Bubnovsky. He recommends conducting classes with the instructor, at least the first few, gradually increasing the duration of the exercise from 30 seconds to several minutes. The rule is to perform a stretching exercise before a workout or massage and after it. All exercises are performed sitting or lying down, which allows not only to reduce the load exerted on the joint affected by osteoarthritis, but also to reduce the risk of injury.

If all the conditions of this method of treatment are observed, then the motor parameters of the joint are gradually improved, the nutrition of the periarticular tissues, as well as the articular cartilage is activated, the pain becomes less, and relapses of osteoarthritis are much less common.

It is forbidden to use this method of treatment in the presence of inflammation in the joints or their suppurations, developed ankylosis or acute osteoarthritis.

Physiotherapy exercises for osteoarthritis of the joints

After a successful surgical or drug treatment, gymnastics is prescribed for osteoarthritis of the knee joint. Rehabilitation measures allow you to restore the motor activity of the joint and return the patient to their previous lifestyle. Using a set of specially selected exercises, it is possible to increase the duration of remission and slow down the progression of degenerative processes. Physiotherapy exercises (LFK) reduces the risk of complications. This is especially true for the elderly.

How does therapeutic exercises affect the joint

Exercise therapy for osteoarthritis helps to improve the condition of the periarticular muscles. Hypotrophy, atrophy, or an imbalance in muscle functioning is one of the causes of osteoarthritis. Due to insufficiency of the muscular system, instability of the joint occurs, which increases the load on the articular cartilage.

Regular physical activity 3-4 times increase the consumption of nutrients and oxygen by the cartilage tissue. They have a positive effect on blood circulation. In the process of constant training, a muscle corset is formed, which holds the joint in the correct position, reduces the load on the cartilage and improves the supporting function of the limb.

Rules for conducting classes in osteoarthritis

In order not to harm the affected joint and not cause pain, the exercises are performed slowly and smoothly, without sudden movements. The range of motion should be increased gradually.

If the movement causes severe pain, you cannot do it.

It is important to alternate static loads with dynamic ones. Static load occurs when a limb is fixed for a short period of time in a certain position. They allow you to train muscles without wearing cartilage.

In the pauses between exercises, you need to try to completely relax the limb.

With an exacerbation of the disease, therapeutic exercises are performed in several stages. The set of exercises is divided into parts and gradually performed throughout the day, spending no more than 2-3 minutes on each stage. The duration of classes, the intensity of the load and the number of repetitions of movements are determined, guided by their own feelings.

After doing the exercises, a pleasant, light fatigue should appear. If the movement is accompanied by a slight soreness, its amplitude is reduced and the number of repetitions is reduced.

To achieve the desired result, you need to engage in physical therapy regularly, strictly following all the recommendations of the doctor.

A set of exercises is selected individually, taking into account the characteristics of a particular pathology. The general physical level of the patient is also taken into account.

Contraindications to exercise therapy are:

  1. Decompensated heart and lung diseases.
  2. Other pathologies in which physical activity can be harmful.
  3. You can not do it if your body temperature rises.

For the knee joint

Exercises are as follows:

  1. It is necessary to lie on your stomach, stretch your legs and press your hands to your body. The straight right leg is slowly raised to a height of 15 cm and fixed for 30-40 seconds. Then it is lowered, relaxed and raised the left limb. The legs are lifted another 10–20 times, keeping them on the weight for no longer than 1-2 seconds. It is necessary to try to raise the limbs to the same height, regardless of which of them is affected by osteoarthritis.
  2. Without changing the position of the body, they bend their legs at a right angle. The right limb is gradually lifted. The knee should be at a height of 10 cm from the floor. The leg is fixed in an elevated position for 1-2 seconds, and then carefully lowered. Lifting is repeated 10–20 times, and then performed with his left foot.
  3. Having rolled over on a back, legs straighten. They are raised to a height of 10-15 cm, then taken to the sides by 20-30 cm. 1-2 seconds after breeding, the legs are brought down. Dilution-mixing is repeated 8-10 times.
  4. It is necessary to lie on the right side and bend the right lower limb in the knee joint. Raise the left leg by 45 ° and keep it on weight for 20-30 seconds. Then the left leg is lowered, relaxed and the right lower limb is raised, being on the left side.
  5. Sitting on a chair, the left leg is straightened at the knee and raised as high as possible. At height, the straight leg is fixed for 30-60 seconds, then lower and gently bend the knee. Similarly raise and lower the other leg. Each limb needs to be raised 2-3 times.

For ankle joint

Physiotherapy exercises for osteoarthritis of the ankle joint consists of rotational and flexion-extensor movements. They allow you to act not so much on the joint as on the ligamentous apparatus and muscles.

  1. Lying on your back, you need to straighten your legs. The feet alternately direct themselves and away from themselves. It is necessary to make 10-15 movements with each foot.
  2. While on their backs, they raise and lower their feet so that the ankle of the right foot touches the left ankle. Mixing-breeding is repeated 15–20 times.
  3. Without changing the position of the body, make rotational movements of the feet in both directions. The rotation in each direction is repeated 15-20 times.
  4. In the sitting position, the feet make movements resembling walking (up and down). In this case, the heels should be firmly pressed to the floor surface. After 1 minute of training, the feet are slightly turned ins >

For the hip joint

  1. While lying on your back, you need to bend your knees. Feet are pulled to the buttocks as much as possible. However, the heels should remain pressed to the floor. Both bent knees are simultaneously pushed apart, hold them in this position for 1-2 seconds, then reduce. The first time you need to slightly spread your legs. With each new assignment, the amplitude is gradually increased. Dilution-mixing is repeated 20 times.
  2. Without changing the position of the body, the legs straighten. The right lower limb is lifted almost perpendicularly and perform 10 swings to the right and left with the maximum permissible amplitude, without bending the knee joint. Then the swings are repeated with the left foot.
  3. Lying on their backs, swinging their arms outstretched. The right leg is lifted to the maximum permissible height, held up for 1-2 seconds and gently lowered. Machs repeat 8 times, then make them the left lower limb.
  4. Sitting on a chair, the body is tilted forward, trying to touch the feet with his fingers. Keep your back straight. Then the body is returned to its original position and relax. Slopes are repeated 10 times.
  5. It is necessary to stand s >

Exercises for osteoarthritis of the hip joint are recommended to be combined with movements for the knee joint.

For the shoulder joint

  1. You need to get up with your feet shoulder w >

If the exercises in osteoarthritis of the shoulder joint caused fatigue in the sore arm, a long break should be taken. Relieve a painful sensation with a relaxed hand in different directions.

Morozov Georgiy

Georgy Morozov, rheumatologist. For more than 20 years, he has been involved in the diagnosis, treatment and prevention of joint diseases.

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