Physical education is an excellent preventive method that fights arthritic symptoms. Usually, an orthopedist prescribes an exercise therapy for arthritis of the knee joint. Therapeutic gymnastics is an addition to the main therapy, which includes taking medication and physiotherapeutic procedures.
Some experts, for example, Dr. Bubnovsky, are of the opinion that arthritis can be cured in the early stages if a set of exercises is performed daily, which is aimed at strengthening muscles and restoring joint mobility. In addition to physical education, doctors recommend yoga or a stationary bike. Diet is also of great importance, since overweight is a factor that not only provokes the development of arthritis, but also exacerbates the patient’s condition.
- Exercise therapy
- Bubnovsky technique
- A set of exercises for arthritis of the knee joint
- Arthritis >
- General symptoms
- The value of exercise therapy
- Basic principles of exercise therapy
- Complex of exercises
- Exercise therapy for arthritis of the knee joint according to the Bubnovsky method
- Useful exercises for arthritis of the knee
- Exercise Exercise for Arthritis
- Yoga is a great way to overcome the disease!
- Massage for arthritis of the knee
- Basic exercises for arthritis of the knee
- Key Features
- practical recommendations
- Exercises for arthritis of the knee in children
Moderate exercise is beneficial for human health, inhibiting the development of many diseases, including knee arthritis, which is expressed in intense pain when walking and a feeling of stiffness. However, with a disease affecting the articular joints, active sports are contraindicated, since the load on the damaged joints will aggravate the course of the disease.
Exercise for the knees should relax and strengthen the muscles around the diseased articular joint, therefore all movements are recommended to be performed slowly and carefully.
The simplest and most effective exercise that helps to cope with morning stiffness and warms the joint is rocking your legs. It must be done while sitting on a high chair or table so that the feet “hang” above the ground. The back should be straight. You can additionally rely on the countertop or seat with your hands.
- Shake your legs lightly. Do the swings at the same time, back and forth, briefly delaying the straightened limbs in the air.
- Swing your legs alternately, bending and unbending them alternately.
- Accelerate movements and increase amplitude, focusing on your own sensations. During the exercise, the knees should not hurt.
Such movements are good because they can be performed at home or in the office.
An imitation of cycling is also effective. You can also perform it while sitting on a high table.
- Straighten your back.
- Grasp the edge of the countertop with your hands.
- Imitate cycling.
At run time, it is recommended that you accelerate the pace, then slow it down.
This sport is contraindicated for people with arthritis of the knee joints. If a person is accustomed to daily jogging, then at the first signs of illness, he must stop running and consult a doctor. If the patient does not want to lose shape, he is better off switching to Nordic walking and walking, while taking care of the orthoses that must be worn during classes. These protective bandages “unload” the knee joint and hold or fix it in the anatomically correct position.
In addition to walking, running can be replaced by:
On a note. These sports spare the joints, but develop all muscle groups, strengthen the body, help it fight pain and a feeling of stiffness in the knees.
The smooth progressive movements that a person makes when he pedals on a stationary bike or bicycle do not load the joints. In this case, the muscles of the lower leg and thigh are involved, blood circulation and metabolism in the bone, muscle tissue and the articular apparatus itself are accelerated.
In winter and autumn, it is better to exercise on a stationary bike, and in spring and summer change to a regular bicycle. Good protection should be taken into account, since cycling, although they have a beneficial effect on the condition of damaged joints, is fraught with injuries.
Serious stress should be avoided during exercise. You cannot push the pedals with force and jerks. Such movements additionally injure the knee and destroy the already damaged cartilage tissue of the articular apparatus. Contraindication is riding on uneven surfaces, as shaking also contributes to the destruction of the damaged joint.
It includes not only a training program, but also additional methods, for example, visiting a bath or sauna. The basic rules of the Bubnovsky technique:
- Start charging with rubbing or massage of the affected knee.
- The time to complete each exercise should be increased gradually, starting with 30 seconds and ending with 2-3 minutes.
- After training, you need to stretch your muscles.
- Refuse analgesics and other medications, and remove attacks of pain with massage or home compresses.
- Breathe properly while exercising.
- Repeat the movement up to 10 times.
The Bubnovsky complex includes various movements, for example, pulling the bent knees to the stomach or walking on all fours with large steps. Most exercises are done lying down.
It is aimed at developing the flexibility of articular joints and strengthening the muscles of the body. In the arsenal of yoga – light and smooth movements, so the load on the joints during the performance of postures (the so-called asanas) is minimal.
For people with knee arthritis, yoga is suitable for beginners. If it is difficult for a person to perform “standing” asanas, then you can practice sitting and lying down.
In the video below, you can find a simple yoga complex that will help repair a damaged joint.
It plays an important role in the fight against arthritis of the knee joint. The first thing that a doctor recommends is to adjust the menu and reconsider the lifestyle. Nutrition should be complete, however, a person should refrain from flour (except whole grains) products, for example, butter and sweet pastries, desserts.
- Increase the proportion of fruits and vegetables in your daily diet.
- Eliminate alcoholic drinks, sweet soda.
- Drink more fluids, herbal teas, water, including mineral.
- Cook and eat healthy meals with minimal fat from dietary meats and fish.
- Reduce the amount of salt in food.
- Eat low-fat dairy and sour-milk products.
- Supplement your diet with a complex of vitamins and minerals.
Attention. It is better to eat boiled, steamed, baked food and avoid fried, fatty, spicy and salty foods.
Exercise therapy, diet and preventive measures, such as avoiding physical overload, wearing protective equipment that protects the legs from traumatic effects, have a beneficial effect on a person with arthritis. It is impossible to cure the disease forever, but the observance of preventive measures, coupled with constant sports, will help prolong remission and alleviate arthritic symptoms, restoring the person’s ability to move normally.
A set of exercises for arthritis of the knee joint
Arthritis is a general definition of various joint pathologies of an inflammatory nature.
Therapy of the disease should be comprehensive, since it will not work out with a single method to cope with the disease. The list of recreational activities must include elements of therapeutic exercises.
- Pain syndrome of varying degrees of intensity.
- Stiffness in joints.
- Hyperemia (generalized and / or local).
- Symptoms of general intoxication: fever, chills, weakness, aching.
- Rheumatic, rheumatoid nodules, gouty tofus.
- Joint deformation.
- Limitation of mobility.
- Impaired limb function.
The value of exercise therapy
Therapeutic gymnastics is important for patients with arthritis. Exercise has a positive effect on the damaged joint, benefits the entire body, as well as:
- The strength of the muscle fibers is increased, as a result of which the knee is protected and the load on the damaged area is reduced.
- Supported leg function is supported.
- There is a stimulation of blood circulation.
- The lymphatic outflow amplifies.
- Cartilage degeneration slows down.
- There is a restoration of motor activity of the joints.
Basic principles of exercise therapy
Therapeutic physical education for arthritis is useful when the following rules and requirements are followed:
- Exercises are performed during remission, without exacerbation. Otherwise, the manifestations of the disease will intensify and cause harm.
- The selection of the complex for arthritis is carried out by an orthopedist and physiotherapist. The diagnosis, degree of damage, and well-being are taken into account.
- The exercises are controlled by the trainer and the patient himself: you should not engage at the limit of strength and ability, endure the intensification of pain.
- Adhere to the principle of “from simple to complex”, gradually increasing the load, as well as the training time.
- You need to do it regularly.
- Physical education is carried out at least 2-3 hours before bedtime, as it has an exciting effect on the nervous system.
- Do not perform exercises on an empty stomach or after eating.
- Avoid sharp, sloppy movements: you need to move smoothly and slowly.
- Alternate static and dynamic loads. In case of damage to the cartilage of the joint, pay more attention to static exercises – this will save its tissue, prevent further destruction.
- Between complexes it is useful to rest your legs, relax them.
- The duration of the gymnastics course for arthritis is several weeks, twice a year.
- After the exercises, you can massage your legs slightly or end the session with a shower.
Contraindications for exercise therapy:
- Acute arthritis, suppuration.
- Exacerbation or late stage of arthrosis.
Complex of exercises
Before training, it is necessary to warm up the joints – carry out self-massage of the knees in a circular motion until a sensation of warmth appears. Exercises for arthritis of the knee joint are carried out in different positions.
Starting position: the patient lies on his back
- Straightened legs slightly raise, smoothly bring and breed 10 p. Lower.
- Raise the limbs by 30 degrees, withstand half a minute. Return to IP. Repeat 2 times.
- The bent right leg, without tearing it off the floor, is brought as close to the body as possible, trying to reach the buttocks with the heel. Return to the IP, repeat with the other s >
- Raising the leg, straighten it in the knee, then raise the thigh, lock for 30 seconds. Gently lower, perform with the other limb. Repeat twice.
- Use a rolling pin, a bottle or a ball, place your feet on them. Roll back and forth several times.
- Sit on a high chair, hang your legs, randomly chat with them, then perform the element “bicycle”.
- Stretch arms and legs. Raise the right one as far as possible, hold for half a minute. Lower it. Repeat with the other leg.
- Same exercise with knees bent at right angles. Raise your thigh alternately, hold it for 30 seconds. Run 2 times.
- Alternately bringing the heels to the buttocks, slightly helping hands.
- Bend the right leg at a right angle, rotate the shin to the right and left. Repeat the manipulation with the left.
Exercise therapy for arthritis of the knee joint according to the Bubnovsky method
One of the effective methods of treatment is to perform the charging, which was developed by the doctor Sergey Mikhailovich Bubnovsky. The complex treats arthritis, relieves pain, discomfort. It also has high efficiency: a positive effect on the joint and muscles persists for a long time after the end of the course.
- Preparation in the form of massage rubbing the knee area is necessary.
- Gymnastics begin to perform for 10-20 seconds at a time, gradually lengthening the time of manipulation.
- After the exercises are done, make a small stretch aimed at relieving fatigue and stress.
- Exercises are performed for several months, so that there is an improvement in the treatment of arthritis.
- Remove the pain.
- Improve trophic joint.
- To establish mobility, to restore the amplitude of movements in the knee.
- Prevent exacerbations and complications of arthritis.
- Improve blood circulation.
- Pour crushed ice into a bag of dense tissue, and then fix it on the joint. IP – kneel down, hands hold the chair. Overcoming pain, step a few times. In the next workout, try to do 1-2 steps more, gradually reaching the maximum amount – 12-20 times.
- IP is the same. Sit on your heels slowly. Exercise helps stretch your muscles.
- Walking on all fours.
- Lying on your back:
- Hands bent at the elbow joints are placed under the head. Bend the torso, reaching elbows alternately to the knee on the opposite side.
- Simultaneous lifting of bent legs and upper body, reach for the ceiling.
- Raise the lower limb. Rotate, engage the knee.
- Lying on its side, swinging to the side and up.
This type of therapy can be performed by patients in the early stages of the disease, which guarantees the possibility of performing the necessary exercises.
Yoga for arthritis will return and maintain joint mobility, help in relaxation, achieve harmony with oneself and the outside world, train the body. The nervous system calms down, a beneficial effect on the blood vessels.
- Standing up Take a few breaths, expand the upper limbs, connect the thumbs and index fingers into a ring, stand still, imagine recovery, causing a feeling of joy and purity. Then walk on the spot for 30 seconds, lower your hands, resting them on the floor, linger, lower.
- Keep your hands on your hips, bend a little at the knee joints. Imagine yourself ins >
Therapeutic exercises for arthritis of the knee have a beneficial effect. But you must remember: some exercises can be harmful, and therefore they are prohibited.
Patients with arthritis of the knee joints are not allowed to perform various types of jumps, running – the elements have high loads on the joint, and they must be avoided. When choosing this type of physical education, such as swimming, you need to remember the harmful effects of cold water – this can lead to an exacerbation of the disease.
Various exercises for arthritis, whether physical therapy, classes according to the Bubnovsky method or yoga, will be useful if all the rules of execution are followed and will help to achieve positive results in the treatment of the disease.
Useful exercises for arthritis of the knee
Exercises for arthritis of the knee joint are necessary in the case of inflammatory joint diseases, which are accompanied by severe pain and swelling of the limbs. In medicine, this disease is called arthritis. To date, there are quite a few options for combating this disease, which include traditional medicine methods. But the most reliable and effective are rightfully considered special physical exercises for arthritis of the knee or hip joints.
Any physical therapy exercises help to improve the condition of the body, and are also an excellent preventive measure against many diseases.
When a person is faced with a problem such as arthritis, and doctors predict absolutely disappointing consequences for him, then first of all it is necessary to think about what is the reason for the development of this disease and how it can affect sore spots.
Gymnastics for arthritis consists of a large number of physical exercises, with the implementation of which it is necessary to be as careful as possible so as not to harm diseased joints. Before starting gymnastics, it is very important to consult your healthcare provider. He will be able to advise the optimal load for your case and recommend some exercises. On average, exercise therapy for arthritis of the knee joint should last at least 5 minutes. In this case, exercises will need to be performed several times a day.
Exercise Exercise for Arthritis
In order to be able to maintain the functionality of their joints and maintain the disease of arthritis in remission, it is necessary to regularly perform therapeutic exercises. If you follow all the requirements and recommendations, as well as correctly perform all the methods of physiotherapy, you can maintain your health in excellent shape and get rid of pain in the knees.
Below will be listed a set of exercise therapy exercises that can be performed at home.
To perform the first exercise, you will need to sit on a chair and perform oscillatory movements of the legs, while it is necessary to extend the legs at the knees so that the leg is parallel to the floor. In this position, it is necessary to fix the foot for a couple of seconds. You need to perform 10 times on each leg once a day.
The second exercise is performed lying on the floor. It is very important that when the patient lies down on the floor, his back is firmly in contact with the surface. Then it is possible to bend and unbend each leg in turn, while it is necessary to try as much as possible to press them to the stomach. A similar exercise is Bicycle, which will be very effective in treating arthritis of the knee joint.
The third exercise is also performed on the floor, only in this case the patient should lie on his stomach. After this, in turn, it is necessary to bend each leg in the knee and try to get the buttocks with the heels. The optimal number of repetitions is 7 times per leg. This exercise can be performed several times a day.
The fourth exercise is performed in a sitting position on the floor. In this case, the legs should be straightened along its entire length. After which it will be necessary to bend in the body and at the same time get the feet with your hands. If possible, they can be hugged. At the same time, it is necessary that the legs are always straight, otherwise the exercises will not bring any positive effect. Perform recommend 10-15 inclinations.
Yoga is a great way to overcome the disease!
Modern experts who have been studying the problems associated with arthritis of the knee and hip joints for a long time claim that not only physical therapy exercises contribute to a quick recovery, but yoga classes can also bring a positive result. A person in the process will not only rest his soul and heal his body, but will also improve his well-being and get rid of the unpleasant pain that accompanies him almost all the time.
Yoga classes are recommended in the morning after a person takes a warm and relaxing shower. It is important to perform the exercises slowly and breathe correctly.
- Exercise “Sensitive joints.” A person should stand upright and take 10 measured breaths and exhalations. After that, it is necessary to spread your arms in opposite directions so that your fingers can fold the letter “o”. In this position, a person should be for several minutes. During this time, all thoughts should be that the disease will pass soon, the pain will disappear and the person will begin a new, healthy life without any restrictions on movements.
- Exercise “Jar of jam.” To perform this exercise, you need to put your hands on your hips and take a stable posture, while you need to try to bend your knees slightly. When you manage to do this, you need to imagine that all the heat has been distributed over the jar that you are depicting, and with light oscillatory movements, you need to try to get out all the remnants of delicious jam on its sides. The number of movements in each direction should be at least 5 times.
- Exercise “Resting tree.” To complete this exercise, you will need to lie on the floor, on your back. Feet should be straight and relaxed. In this case, one leg should be in a level position, and the other must be slowly bent towards the knee joint of the other leg. Hands must be kept behind while performing. After 10 lifts are completed, the legs can be changed. It is important to monitor breathing. It should be smooth and slow.
- Exercise “Rotation of the torso.” For this exercise, we need a regular stool. A person becomes one foot on a stool and begins to perform circular movements with his torso. At the same time, it is very important that the head repeats all the movements of the body, that is, moves in the same direction. During the exercise, you can bend a little in the body, while you can change the speed of rotation. After 30 seconds of being on one leg, it must be changed to the other. The rush in this exercise is useless. It is important to feel the work of each muscle.
Thanks to the regular implementation of this complex of physical exercises, you can get rid of discomfort in the knee joint. It will become more docile and developed. Yoga exercises for arthritis will help normalize the human nervous system, positively affect the vessels and nerve endings. As a result, a person will feel much better, and his mood will always be on top.
Massage for arthritis of the knee
An effective complement to physical exercises can be therapeutic massage, which can easily be independently performed at home. Thanks to massage, you can relieve tension in all muscle groups, as well as reduce cramping. Massage helps to reduce pain and improves blood circulation throughout the body. As a result, oxygen gets to all vital organs. If you perform the massage regularly, then you can almost completely restore the working capacity of the diseased joint and prevent the further development of such an unpleasant disease. To perform a massage at home, it is necessary to adhere to its basic requirements, which will consist of 4 main techniques, such as:
- Lightly stroking a sore spot on the human body.
- Squeeze movements.
- Kneading and warming movements.
- Rubbing a fixed joint.
Follow all recommendations, and gymnastics for arthritis of the knee joint will definitely help you. Be healthy!
Basic exercises for arthritis of the knee
Exercises for arthritis of the knee joint will help improve knee mobility, reduce pain, reduce excess weight, which, by the way, also exacerbates the patient’s position.
Physical therapy for arthritis of the knee should be carried out by a professional instructor. However, the patient, being careful, can independently perform the exercises he likes from the exercise therapy complex.
It is especially indicated for arthritis to perform physical exercises in water, where not only the load on the diseased joints is minimized, but also freedom of movement is preserved. Swimming has a beneficial effect on the joints, but in cold water the pain often intensifies.
Exercises performed with diseases of the knee joints require a very careful approach and a low pace, since the goal of therapeutic gymnastics in this case is not physical activity as such, but stretching of cartilage and tissues, improving knee mobility.
The load on the diseased limbs should be increased gradually, to avoid the appearance of any pain and discomfort. The type of exercises and the intensity of the loads during their implementation depend on many factors, and primarily on the phase of the disease. In the acute phase, gymnastics is aimed at relieving pain, activating blood circulation in the tissues of the affected area, and reducing muscle tension. In the remission phase, movements that improve the functions of the musculoskeletal system are shown.
An indispensable rule when performing a complex of exercise therapy for arthritis of the knee joint is to carefully follow the advice of doctors, the exclusion of any, even the most seemingly insignificant “initiative”. And the first condition here is compliance with the correct ratio of activity and rest.
General advice for the course of therapeutic gymnastics comes down to several postulates:
- rest between sets should be on the back;
- all movements are performed very smoothly, without jerking (any sudden movement is fraught with causing irreparable harm to the diseased joint);
- the amplitude of movements is recommended to be increased gradually, with very small “doses”;
- if even slight pain appears, the training should be stopped (any manifestation of discomfort or the occurrence of painful sensations in a sore limb is a signal that the exercise is either contraindicated or not performed correctly);
- the main provisions in therapeutic exercises for arthritis of the knee joint are sitting and lying;
- each of the exercises of the complex is performed for no more than three minutes;
- the most effective exercise therapy in the classroom three times a day, but not more than 20 minutes.
It is necessary to perform exercises of physiotherapy exercises systematically, mainly in the morning, as if “preparing” the joint for the upcoming loads, which are inevitable during the day. At the first sign of an exacerbation of the disease, any exercise therapy should be stopped immediately. You can resume them only after a detailed consultation with your doctor.
Before the start of exercises, you should definitely stretch your legs.
To do this, rub the patella with the palms of the hands: it is convenient to place the legs (optimally at shoulder width), then massage the patella with circular rubbing movements until it feels warm.
Only after performing such a simple warm-up, you can proceed to the main set of exercises. In this case, one should always control such an important component in any physical activity for arthritis as the degree of tension: all exercises should be performed without noticeable application of effort, slowly, so as not to harm the joints.
The main types of movements when performing gymnastics, indicated for diseases of the knee joint, are all kinds of stretching, “scissors” (vertical and horizontal crossings of straight legs raised at a slight angle and perpendicular to the floor), flexion / extension of the limbs, the so-called “bicycle”, slow swings legs lying on his back and on his stomach. The exercises begin to be performed with 3 repetitions, interrupting for a short rest lying on your back, then their number is gradually increased to 10-15-20.
The complex of exercise therapy should be performed several times a day. At the end of classes, you need to walk slowly for 8-10 minutes, which will help restore all the systems involved during medical gymnastics. In addition, you need to maintain the affected area with a knee brace or orthopedic shoes, which will protect it from unwanted damage and injuries.
A positive effect on the development of the knee joints is provided by cycling, swimming in a warm pool, massage. All of the above recommendations and exercises of physiotherapy exercises will help restore damaged tissues and prolong the life of joints.
When arthritis of the knee joint is contraindicated, running and jumping, exercises with dumbbells and kettlebells while standing, since the load on the joints increases dramatically. However, this does not mean at all that the patient should doom himself to inaction and complete rest. With knee arthritis, you should try to move. If you deprive the joint of movement, the ailment may worsen. It must be remembered: movement is life! But we should also not forget that in the case of knee diseases, the most optimal solution is a moderate load on the muscles and joints.
There is another law: a correctly selected set of exercises for arthritis of the knee joint should contain both static and dynamic loads, and there should be much more static ones. Static load is characterized by the presence of “fixed” poses, staying in which (for just a few seconds – for example, with a raised leg) will allow the muscles to get the load necessary to strengthen, and the diseased joints themselves not to wear out, because exercises of this kind involve a minimum of articular movements.
An undoubted advantage of physiotherapy exercises is its effectiveness at minimal workloads, as well as accessibility for patients of all categories: it does not require financial costs either from the patient (for example, to buy medicines and drugs), or from the medical organization (for example, in the form of expensive hardware treatment ) And this method is very effective not only in the treatment of joints already affected by an ailment, but also as a preventive effect on those parts of the limbs where the disease is still “ripening”.
Exercises for arthritis of the knee in children
To avoid joint diseases and their injuries in children, parents need to be more attentive to their complaints, not missing changes in the behavior of the child. The sooner a disease can be detected, the less harm it will have time to do. The treatment of arthritis of the knee joint is quite a long business, accompanied by episodic periods of remission.
In cases of severe disease, the use of tires fixing the diseased joint is indicated, which allows the patient to move around. Also, children are recommended special shoes or insoles that support the legs and prevent joint adhesion.
Both children and adults, as a rule, are prescribed a set of medical procedures, including injections, medication and physiotherapy, massage, spa treatment and, of course, physiotherapy exercises.
You can perform exercises even at home under the supervision of parents and relatives, but only after you receive a detailed consultation with your child’s doctor or physical therapy specialist. A set of gymnastic exercises should be selected so that it matches the variety of the disease and the stage of development of the disease, the age of the child and his well-being, otherwise the fragile joints of the child may be damaged.
Remember that physical therapy is good only if it is recommended by your doctor. And to perform various exercises from time to time is not worth it, unless in the morning as a charge. Be healthy!
Shishkevich Vladimir, orthopedic and traumatologist, project editor-in-chief ExpertNews.
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