Regular treatment of therapeutic physical education helps sick osteoarthritis to slow down the development of the disease. Special exercises not only do not injure cartilage, but also help to keep it. Read more about therapeutic physical education at osteoarthritis Read in the article.
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The meaning of therapeutic physical education during osteoarthritis
As with many diseases of the joints, the gymnastics is very important at all stages of osteoarthritis. It allows for a long time to preserve the mobility of the joints. Physical exercises should be engaged in the lying position or sitting when the load is as low as possible on the joints. Exercises do not need to be done through pain, it is better to start them after taking anesthetic. The intensity of classes and the frequency of repetitions are determined by the severity of joint pain. Energetic movements are contraindicated. There is no age limit for physical classes.
It should be remembered that in addition to the positive emotional charge, the physical activity contributes to the strengthening of the cardiovascular system and bone tissue. The volume of movements should be increased gradually. Classes are best started under the guidance of a rehabilitation specialist (physician LFC). After graduation in the group, you should continue to study at home using the skills. The main principle is frequent repetition of exercises during the day for a few minutes.
Exercises need to be performed slowly, smoothly, gradually increasing the volume of movements. At the same time, it is better to focus on the sore joint, think about how during movements blood flows to the joint, brings with them nutrients, which, when relaxing, feed in cartilage, and with movements are extruded into the articular cavity, providing good «Lubrication» joint. Most patients have these exercises will not cause increased pain in the joints. If, however, a significant pain continues more than 20 minutes after the exercise is fulfilled, it is necessary to reduce the number of repetitions of up to 5 exercises at a time, gradually increase their number to 15, when well-being.
Complex of exercises in osteoarthritis of the knee
Each physical education exercise during arthrosis should be at least 5 times.
- Source position: Sitting on the table. Take the table top. Sit straight. Chat with a moderate amplitude of movements. This exercise do as often as possible.
- In the same position, lift the leg and hold it 3 seconds parallel to the floor. Stop at the same time at right angles to the leg. Change leg. When performing this exercise, you need to feel the stress in the muscles of the thigh and the legs.
- Standing on the floor, buttocks to rely on the tabletop. Knees a little bent and divorced. Socks on the sides. Not bending your backs, bend forward and go back.
- «Small bike». Bend both legs in the knees, feet on the floor. Right leg lead to the belly knee, then straighten it and slowly omitted on the floor and again bring to the second leg. Stop at the same time always at right angles. Feet change.
- Lying on the floor on the back. Legs stretched out. Bend the knee, while the stop slightly lift over the floor. Hold so 5 seconds. Foot change.
- «Big bike». Lying on the floor on the back to turn your feet like when riding a bike. Perform first slowly, then faster; slower - faster. All the time pay attention to the tension in the muscles of the thigh.
- Lying on the floor on the back bend leg in the knee, clap the thigh hand and tighten to the stomach. Pull the knee (stop at right angles, «pull on» heel). Muscle tension. Hold 5-8 seconds. Omit the heel to the floor, then pull the leg. Legs to change one after another. The second leg that lies on the floor, try not to bend.
- Lying on the side, with a small pillow under the cheek, right hand - under the pillow, with your left hand rest in the floor in front of oneself. Right leg half-bent. The left foot bends in the knee, drives to the stomach, then it is assigned back as far as possible. Exercise do slow.
- Position the same (on the right side). Left leg bent and knee rests on the floor. The right leg is stretched and removed from the floor by 25-30 cm. Repeat the same exercises on the left side.
- Lying on the stomach, bending alternately legs in the knees. Follow so that the pelvis does not break away from the floor.
- In the same position, bent the same leg in the knee and hold 5-10 seconds. Change legs.
Complex of exercises with osteoarthritis of hip joint
All shown exercises should be performed at least 5 times, ideally as much as indicated in the description.
- Standing on the back. Both legs bend in the knee joints to the maximum, the feet do not break away from the floor. In this position, the knees are bred to the sides and again. Try to gradually increase the amplitude of movements. Repeat 10-15 times.
- An exercise «scissors» - starting position lying on the back, legs straightened. One foot breaks away from the floor and performs movements from side to side with the maximum possible amplitude. At the same time try not to bend the leg in the knee joint. The same is repeated by another foot. With a good training, you can make movements at the same time with two legs. Repeat 10 times.
- Standing on the back. We tear off the straightened foot from the floor for the maximum possible height, then lower the leg. Repeat 10 times one foot, then change your leg.
- Position sitting on a chair. Try in the slope of the body forward touch the hands of the fingertips of the stop, then straighten up. Repeat 10 times.
- Starting position standing, one leg stands on a low stand (step), we rely on the table. With another foot, we make Mahi back and forth, gradually increasing the amplitude. Later add moves to the foot to the side. Repeat 15 times.
General recovery of the body during osteoarthritis
Regularly conducted wellness classes must be part of any treatment. They contribute to reducing pain, improving movement in the joint and good general well-being.
Walking at a flat terrain at a moderate pace is a good way to maintain muscle tone. Try to take walks every day for 20-30 minutes. The main thing is not to hurry, since when quickly walking the burden on the joints begins to exceed the body weight of 1.5-2 times. Shopping with heavy bags does not contribute to the improvement of physical form.
Swimming classes are an optimal sport with joint diseases. In water, the maximum volume of movements in the joints without load is possible, which is optimal for the articular cartilage. If you do not know how to swim, you can study in the groups of aquagimnastics.
Bicycle ride In addition to the useful influence on the joints, brings a positive emotional charge. Avoid ride on uneven locality. Bouncing movements harm the joints, as well as dangerous drops from a bike. If you have difficulty with holding equilibrium, weakness, problems with vision or you do not really confidently hold on to the saddle, then it is better to do at home on the exercise bike. It is also important to choose a bike. You need to choose between sports and sempute type, as they are easier and more speed than road. Because sports bikes of the steering handle are lowered down, and the roads are usually located horizontally or raised, more comfortable at the sports type bike. Raise handles steering. Most problems occurs when the saddle height is improved. It must be installed so that with full pressing on the pedal in the lower position of the foot was completely straightened. If the knee in this position of the pedal is bent, then pain in the joints and muscles arise. It is also important and the distance to the steering wheel - elbows must be slightly bent. Cyclist, unlike a pedestrian, gives a load on other muscles. Therefore, it is enough to get enough 15-20 minutes away, later, depending on the possibilities, the duration of trips can be extended to 30-40 minutes.
