Should I use an exercise bike for arthrosis of the knee joint? Exercise bike with arthrosis of the knee is an important part of the treatment and rehabilitation of the joint in the presence of a pronounced degenerative-dystrophic process. Despite the fact that with arthrosis that damaged the knee joint, even the slightest movement causes pain to the person, it is still impossible to completely immobilize the joint and exclude the sport, as this will only accelerate the process of destruction of the cartilaginous tissues.
When will physical exercises benefit the knee joint?
The knee joint is the largest person in the body, and it not only serves to provide movement, but also supports the weight of the whole body when walking. It is the lack of necessary physical activity in most cases that is a predisposing factor for reducing the supply of articular tissue and the beginning of the process of destruction of cartilage, synovial membrane and other joint elements.
It is worth noting that to provoke arthrosis of the knee can and increased physical activity, including professional sports. When practicing sports, non-pedal injuries of the knee joint. New and chronic traumas are the catalyst for disrupting the work of all joints and lead first to tissue scarring, and then to eating disorders and degenerative destruction. To play sports as a treatment after a trauma that caused the development of arthrosis, you need extremely dosed, and it is necessary only after consulting a doctor.
Predominantly arthrosis proceeds without pronounced inflammatory process, but this is not always the case. As a rule, if arthrosis provoked acute joint trauma, then a pronounced inflammatory process may be present. The use of physiotherapy is possible only in the absence of pronounced inflammation, since in this case sports can cause deterioration of the course of the disease and the appearance of trauma.
If there is no inflammation, but there are signs of dystrophic processes, it is very important to determine the stage of the disease, since this determines the specificity and intensity of the physical load necessary to achieve a positive effect. In the treatment of arthrosis, sport is very useful and even necessary for the return of the mobility joint, in addition, improving the supply of tissues, which will help to eliminate or slow down the degenerative-dystrophic process. Among other things, sports can reduce the risk of developing muscle atrophy, which is not a rarity.
Osteoarthritis of the knee joint is a very dangerous disease capable of completely destroying the joint in a short time, therefore it is very important to conduct therapy under the supervision of a doctor, since only in this case it is possible to defeat the disease. The basis of treatment should be medicines, and physical activity allows you to accelerate the process of restoring joint health, but they must be strictly metered and coordinated with both the attending physician and the physiotherapist. Physiotherapy is applied after arresting an acute period of flow.
Hiking, bicycle and exercise bike can significantly improve the condition of knee joints with arthrosis 1 and 2 degrees, and the training can be lengthy and intense. If there is arthrosis of the third degree, it is worthwhile to take a very careful look at the planning of training, since joint damage at this stage is very serious and an awkward movement can lead to injury.
Use of an exercise bike for joint rehabilitation with arthrosis
Sport in the treatment of arthrosis gives the patient a great deal of discomfort, but it is extremely important, since it allows to speed up metabolism and recovery processes significantly, and besides, sport allows to reduce weight, which will facilitate the early recovery of the joint affected byarthrosis. The main symptoms of the appearance of the degenerative-dystrophic process are:
- weakness, discomfort in the knee;
- decreased mobility;
- pain syndrome with physical activity;
- pressure in the joint;
- fast fatigue.
All these symptoms make it difficult to train, because the patient feels not only obvious discomfort in the knee, but also painful sensations. There are many different options for physiotherapy, used for arthrosis, including swimming, massage, therapeutic gymnastics, etc. Among other things, most doctors recommend patients walking, cycling and exercising on an exercise bike.
Buy a bike or an exercise bike can afford most people, so therapy can be carried out not only in a hospital physiotherapy room, but also at home. Walking, biking and an exercise bike give a different load. Many may think that walking is the least intensive process that can act as a physiotherapy and at a late stage of arthrosis, but this is not entirely true. In fact, using a bicycle allows you to load knee and hip joints much less than walking, and the exercise bike allows you to choose the optimal mode for any severity of the disease, as, as a rule, such units have a built-in computer that allows you to regulate the load.
When walking to a damaged joint, not only does the tension associated with motor activity in the joint itself, but also the weight of the entire body. The bicycle is much easier to carry, since in this case the body weight is supported by the seat, and the knee joints have a relatively small load associated with the pressure on the pedal. In addition, if a conventional bicycle is used for physiotherapy, then part of the load is delayed by ligaments and muscles, so the overload of damaged structures is minimal. The exercise bike is used to create an optimal load at all stages of knee arthrosis, and this method of rehabilitation is extremely convenient, because the patient can be engaged in any weather in comfortable home conditions.
In most cases, biking, running and walking are used to create an optimal training regime for stage 1 and 2 stages of arthrosis. In later stages, the bicycle as well as walking can be used, but more limited. In order not to damage the knee even more, it is worth paying attention to the exercises on the stationary bike.
How to draw up a training schedule on an exercise bike with arthrosis of the knee joint?
Even if a patient can buy an exercise bike or has the opportunity to attend a gym or physio cabinet, the intensity of training should be determined by the doctor, as the sport can damage and cause new injuries. Typically, a combination of different knee load methods is assigned.
At the initial stage of rehabilitation, the loads should be weak-intensive and short-term. If the patient is engaged at home, it is recommended to use the exercise bike for about 3-5 minutes, and do not load the joint heavily. At the same time, training can be done very often, for example, every hour. Approximately in 1,5 weeks after the beginning of a course of medical gymnastics and employment on a velosimulator it is possible to start to gradually increase loading and duration of employment. In this case, an exercise bike with arthrosis of the knee joint will allow to create an optimally rising smooth load on the damaged joint, which will exclude the possibility of aggravation of the problem or muscle atrophy.
Rehabilitation of the knee affected by arthrosis is a very long process. In the first 2-3 months it is necessary to gradually increase the duration of training on the stationary bike to 30 minutes, and the number of trainings should be reduced to 3-6 per day. The intensity of training should be constantly monitored and adjusted to provide the joint with the necessary tension and activate recovery processes.
What is knee-walking for arthrosis?
One of the most serious and difficult is the diseases associated with impaired functions of the spine and joints. Throughout a person's life, the joints wear out because they move almost continuously. As a rule, special lubrication protects them from degenerative diseases. However, over the years, because of the wrong way of life and nutrition, it stands out very little. As a result, the joints become more vulnerable to various diseases.
To problems with joints can lead and exhausting exercise. Professional athletes engaged in light and heavy athletics, powerlifting and other power forms are often injured due to excessive loads. During training, the joints take an unnatural position for them and become predisposed to injury even more. In the risk zone, usually the shoulders, knees, elbows.
People with diseased joints often become meteosensitive, that is, respond to changes in the weather. Therefore, in case of violations of the musculoskeletal function, it is necessary to protect the diseased joints from hypothermia. Most often, people have joint diseases such as arthritis, arthrosis and gout.
Methods of treatment of arthrosis
If a patient is diagnosed with joint disease, do not put an end to the active lifestyle. In addition to medical treatment, which will be prescribed to the patient by the attending physician, there are also non-traditional methods of healing and restoring the mobility of joints. The patient should reconsider his attitude to such things as physical activity, eating habits.
In the diseased joint, the cartilaginous lining is depleted, which causes friction of the bones and the development of inflammation.
Even an ordinary Russian bath or sauna can be an excellent restorative in the fight against arthritis and arthrosis. The main advantage of this type of treatment: when visiting a bath the problem areas are well warmed up, because the cold is one of the main enemies of sick joints. The second plus is in humidity. To get the necessary warming and moisturizing effect, you can stay in the steam room for 5 to 10 minutes. It is during this period of time that the greatest amount of heat and steam accumulates in the sauna or bathhouse. Such procedures have an excellent anti-inflammatory effect in osteochondrosis, arthritis, rheumatism and other such diseases.
For arthrosis of the knee joint, it is very useful to walk on your knees. And such exercises should continue even if there are unpleasant pain, gradually increasing the time of the exercises. Of course, this will require willpower.
For 1 time you need to do at least 50 steps, kneeling. For a day it is desirable to perform such an exercise 3-5 times. After walking it is necessary, holding on to some firm object, to make an attempt to move to the heels. This exercise is not easy, but very useful in such a disease. The result of the classes will surpass even the most daring expectations.
Basics of proper nutrition
Incorrect and inadequate nutrition also harms the joints. To avoid serious diseases of the knee, hip and other joints, the diet should contain the necessary norm of proteins, fats, carbohydrates, as well as vitamins, minerals and other nutrients. Doctors advise not to limit the body in ordinary water. In doing so, they prescribe supplements containing glucosamine and chondroitin. Preparations containing these active substances are popular both among elderly people with fragile joints and in professional athletes experiencing increased loads.
The diet of people suffering from various dysfunction functions must necessarily include fatty omega-3 acids. They are found in fish oil, as well as in linseed oil. These substances can have anti-inflammatory effect. Alcohol and fatty or spicy food, on the contrary, will be harmful to the afflicted body.
List of products, the reception of which can be useful in diseases of joints.
- Fresh greens from a bed containing beta-carotene, calcium, folic acid, iron and vitamin C.
- Broccoli cabbage is a natural source of beta-carotene, vitamin C, folate, iron and potassium. It is useful to eat fresh or cooked steamed broccoli several times a week.
- Ordinary and all favorite carrots are also rich in beta-carotene. It is recommended to eat it every day in raw or boiled form.
- Celery has an anti-inflammatory effect and is a source of potassium. Eaten preferably in raw form.
- Bananas are famous for their high content of potassium and fiber. They are desirable to eat as often as possible: from 3 times a week or more.
- Soft cartilaginous tissues of mammals and fish are sources of glucosamine and chondroitin necessary for joints.
Health will restore physical education
Severe physical exertion is as harmful to joints as their complete absence. Often, patients doubt whether they can run or exercise, for example, with knee arthrosis( gonarthrosis is different) or with coxarthrosis of the hip joint. Doctors do not advise completely to give up physical exertion, since when properly performed they train the aching joints. Exercises of physiotherapy exercises restore and establish metabolism. With regular exercises around the diseased organ, muscles grow, blood flow increases, which begins to nourish the adjacent ligaments, bones. Thus, the process of restoration of diseased joints takes place.
In restorative practice, the following exercises are considered useful for knee joints:
- walking on the knees;
- ordinary walking on the stairs;
- running( moderate).
When walking on your knees, you should do about 30-50 steps in one approach, the same applies to sit-ups. You need to start with a minimum number of approaches. At first all movements are slow, then the physical load is gradually increased and the tempo is increased.
Do exercises every day, even through pain. Within 5 or 6 hours after gymnastics joints should rest. This time interval is ideal for regeneration of affected tissues.
Arthrosis of the knee joint - what are the causes, symptoms, treatment, gymnastics
People after the age of 40 often go to the doctor with complaints of knee pain when walking. Sometimes similar problems arise in younger people, who lead a highly mobile lifestyle. The reason for this in most cases is arthrosis of the knee joint ( medical term - gonarthrosis).This disease greatly reduces the quality of human life, since the main load in the vertical position falls on the knees.
What is arthrosis of the knee joint
This is a degenerative, dystrophic lesion of cartilage and ligamentous joint apparatus. The changes are mostly non-inflammatory. Various malfunctions of metabolic processes lead to the deposition of salts in the bonds, which makes it difficult to move. But usually the mechanism of degeneration begins with the disturbance of microcirculation in the knee joint, which leads to stagnant phenomena. There is a thinning of the cartilaginous tissue of the articular surfaces, down to its absolute disappearance. As a result, the bone tissue grows compensatively( due to calcium salts) and "thorns" are formed, which significantly complicates the course of the disease and the rehabilitation process.
Causes of arthrosis of the knee joint
More often the disease develops in middle-aged women. Predisposing factors are obesity and varicose leg disease. At both states, a violation of blood microcirculation and metabolic processes in the body is expressed, which negatively affects the nutrition of the joint tissues. Arthrosis of the knee joint affects professional athletes because of disproportionately high stress on the legs. Often gonarthrosis is a complication of the long-term inflammatory process in the knee( arthritis) due to the accumulating fluid in the joint cavity. The disease can also occur after injuries and surgical interventions, especially radical( removal of the meniscus).Thus, the causes arthrosis of the knee joint are diverse, but they are all united by the localization of external influence.
Symptoms of knee arthrosis
The first and mandatory symptom is pain when walking. In the beginning of the disease, it is not very intensive, it quickly passes when walking. In more advanced cases, the pain is so severe that a person can not move without pain medications. Symptoms of arthrosis of the knee joint arise after a long period of immobility, so the morning stiffness in the legs is characteristic. Pain when moving increases during climbing or descending the stairs. After a long stay in the vertical position, the intensity of pain is also increased. Appears heaviness and swelling in the joint. When you unbend the limb in the joint there is a crunching or clicking.
For patients with gonarthrosis, a pronounced reaction to changes in weather conditions is characteristic. It arises in wet weather and manifests itself with heaviness and aching pain in the knees, disturbing the night's sleep.
The disease can be either unilateral or bilateral. The latter is typical for people suffering from obesity, because of the high symmetrical load on the knee joint.
Osteoarthritis of the knee joint of the 1st degree
Early stage of the disease, which does not show pronounced symptoms. Attention to yourself draws a small pain in the knee, passing by itself, a rare tingling sensation while walking or climbing the stairs. Usually, this does not cause anxiety in patients, so the disease can progress unchecked. Osteoarthritis of the knee joint of the 1st degree is best curable.
Osteoarthritis of the knee joint of the 2nd degree
With this degree the disease is already quite started. The pains occur when walking, they have an intense aching character, they do not pass for a long time. There is a restriction of mobility in the knee. Leg extension is always accompanied by a crunch. The knee joint can be swollen and begins to deform. When palpation of the joint area, painful sensations arise, especially when the patella is displaced.
Osteoarthritis of the knee joint of the third degree
. Typical at this stage of the disease are intense, almost constant pain, arising from the slightest movement in the knee. The restriction of mobility is expressed. The patient can not fully bend or unbend the leg in the joint. Expressed edema and deformity. When a bilateral process appears X or O-shaped bend of the legs, which leads to disability.
The third degree of gonarthrosis is confirmed by radiography, which clearly shows changes in articular surfaces.
Treatment of knee arthrosis
Gonarthrosis can not be completely cured. Therefore, the goal of treatment is persistent remission. It is important to remember that after relieving exacerbations, it is necessary to repeat preventive courses of treatment on a regular basis.
The main postulate is to ensure peace. NSAIDs are used to relieve the pain. Chondroprotectors are used to restore microcirculation and cartilage nutrition. Locally applied anti-inflammatory ointments that have a warming effect. Treatment of arthrosis of the knee joint must be supplemented with medical compresses.
After removal of acute manifestations of arthrosis, physiotherapy, massage and manual therapy are prescribed. Applicable with arthrosis of the knee joint 1 and 2 degree .
For arthrosis of the knee joint of the third degree, surgical treatment is often resorted, up to the replacement of the joint.
Treatment of arthrosis of the knee joint folk remedies
Use a pack of horse radish. To do this, it is finely chopped, scalded with boiling water, and wrapped in gauze, apply to the affected joint for 20 to 30 minutes.
Make packs of onion peel and oatmeal. Also used baths with broths of herbs, with the addition of flower honey.
Treatment of arthrosis of the knee joint folk remedies should be under the supervision of a doctor, in order to avoid complications.
Gymnastics for arthrosis of the knee
LFK in gonarthrosis takes an important place in treatment and at the same time in rehabilitation after remission. With the help of correctly selected exercises, mobility in the joint is restored, saline deposits dissolve, microcirculation and metabolism improves. This helps to relieve inflammation and prolonged remission of the disease. Gymnastics for arthrosis of the knee joint can be performed daily at home. But in the beginning the consultation of a physician is necessary.
Knee arthrosis knee joint
Apply it as a means of rehabilitation to ensure relative rest in the joint. It can be used both during treatment and after relieving the exacerbation. Usually enough of the simplest soft knee. You can also use an orthosis, which has better damping properties. Knee arthrosis knee joint can be used constantly with increased stress on the legs, for example, when playing sports.
Being a chronic disease, arthrosis of the knee joint limits the life possibilities of a person. Therefore, people at risk should take preventive measures before the onset of the first symptoms of the disease. Namely, to monitor diet and weight, enough time to rest and daily perform morning exercises. When the first signs of the disease appear, it is urgent to see a doctor and follow the recommendations responsibly.
Svetlana Valeryevna specially for the site Moloditsa.rf
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Physiotherapy with arthrosis of the knee joint
For arthrosis, as a rule, use hardware physiotherapy, which today includes a whole arsenal of procedures:
Magnetotherapy of the localhas a stimulating effect on the regenerating processes, improves blood flow and the general state of the vessels. Electrophoresis - drugs are localized under the influence of an electric field, which allows to avoidside effects The ultrasonic effect on the localized zones of arthrosis contributes to the enhancement of cellular metabolism. Laser radiation in the broad light spectrum of
The courses of physiotherapeutic procedures for achieving maximum effect should be performed three times a year. They can be aimed at both improving the health of a person and treating a disease that has been stopped in certain areas.
Osteoarthritis is a joint disease, the manifestation of which is local in nature, but the entire body is affected, which means that it is more rational to use physiotherapeutic procedures of a general nature. In the case of acute pain, the hardware effect can be localized.
1. In order for gymnastics to be of use, it is necessary to perform therapeutic exercises regularly, every day.
2. Try to avoid movements that give too much strain on the knees, as well as on the hands. As already mentioned above, the essence of the right exercises is to strengthen the muscles, but do not burden the joints.
3. Try to make the legs relax completely between exercises. For this it is most convenient to lie down.
4. At least once a day, complete the performance of therapeutic exercises with a small foot massage - at least for five minutes. To do this, easily walk your fingers along the hips and legs, stroking and lightly massaging them. You should avoid too much pressure and kneading muscles. It is possible to combine such self-massage with the use of therapeutic massage and warming-cooling gels and creams that are useful for joint arthrosis - for example, the gel "Horsepower" or the therapeutic cream-balm of V. Dikul, or any other.
Yoga for arthrosis of the knee
What kind of sport can you do with arthrosis of the knee joint? Is it possible to ride a bike?
Swimming is optimal, the bike is also possible, if there are no painful sensations.
Artificial Intelligence Can. An acquaintance with a deforming arthrosis of the knee joint bike only saved. And when he walks on foot, he limps. You can skate, but at the expense of sports, a question. Loads are different.
marivanna With arthrosis of the knee joint, it is probably better to swim, but with a coke brew, the bicycle helps very well, is checked for yourself.
Cat Chess. Ride a bike - only overcoming the pain.
Veronichka Read-here is a great and good article. Intense sports are prohibited, certain exercises are useful.http: //www.vekzdorovia.ru/ dis_artroz1.shtml
T & P Can. Bubnovsky helps people in their centers and with such a diagnosis.).To familiarize with its technique it is possible here http: // fly-massage.narod.en /lfk/1/ 1.html. ..( identities without spaces).
Dmitry Veniaminovich Chess, swimming. It is not advisable to ride on a bicycle. You can do the exercise "bike" lying down, but this is also for the time being.
Manual Masssage during an exacerbation and treatment - no. LFK
You can read about gymnastics and exercises here.
What are the types of arthrosis http: //sustavprof.ru/bolezni/ar/ vidy-artrozov-kolennogo-sustava.html.
Along with physical exercises in water with deforming arthroses of varying degrees, swimming is successfully used. When swimming, the amplitude of movements in the joints increases due to the fact that with the same muscle effort, the counteraction of stretchable soft tissues in the aquatic environment is less. In addition, in the swimming process, differentiated strengthening of certain muscle groups can be achieved.
The style and manner of swimming for arthrosis are determined by the typical nature of the limitation of joint movements with the initial manifestations of arthrosis( limitation of the amplitude of the lead and internal rotation in coxarthrosis, restriction of knee extension in arthrosis of the knee joint and extension in the ankle joint with arthrosis of the ankle).When limiting the lead and external rotation in the hip joint and unbending in the ankle joint, it is advisable to swim with the style "breaststroke" on the chest, and with the restriction of the extension of the thigh - swimming with a freestyle.
In the process of swimming, the opportunity to strengthen( especially with coxarthrosis) is used, not overloading the lower limb, muscles - joint stabilizers, primarily extensors of the hip, knee joints and flexors of the ankle( gluteus muscles, quadriceps, triceps, etc.)).
With insufficiently satisfactory technique of navigation( bad coordination of movements), it is advisable to start not with swimming, but with clear development of swimming movements in water, holding hands by the side of the pool.
With coxarthrosis, it is useful to move the legs with the style of "breaststroke" and freestyle in the position on the chest and back.
Do not overload the joints. It is not recommended to work on squats and knees, frequent sit-ups, long walking up the stairs or uphill. Before squatting, first make several movements in the knee joints without any load, and then slowly squat with the help of hands. Get up from the chair, help yourself. First steps after a long sitting do carefully. Preliminary warm-up of the joint promotes the accumulation of joint fluid. In case of exacerbation or pronounced involvement of joints, it is better to use a cane, stick or crutches to relieve the load on the joints. With severe arthrosis, climbing the stairs, lean on the railing. Why, after a day's work, do we strive to lie on the couch, straightening our legs? Because in this position the muscles and joints are relaxed.
A combination of these circumstances can lead to the fact that the synovial fluid will not suffice in the knee joint and the spongy surfaces of the cartilage will begin to come into direct contact. And this will cause the appearance of signs of deforming arthrosis of the knee joint. In the initial stage, despite the appearance of pain, objective signs of destructive disorders can not always be identified. Then, on an X-ray, you can see the roughness on the smooth joint surface during examination.
Thus, the main way to eliminate the occurrence of pain in the knee joints is seen in the reasonable methodical approach of coaches and athletes to the use of large gear in the training process and during the period of participation in competitions. A highway or a tracker using large gears must be physically prepared for this.
In arthrosis of knee joints, bicycle riding is considered optimal: the main load falls on the knees, and the skeleton remains relatively inactive.from here( http: //www.zdoroviedv.ee/ars/ 10-005 / ar04.htm)
Every morning you need to do morning exercises( up to 30 min).For the prevention of arthrosis also shown swimming, cycling( twice a week) regardless of age.from here( http: //www.doctoroff.net/article/ a-1638.html)
The bicycle is especially useful for the elderly and not trained enough, as well as for those who suffer from beginning femoral or knee arthrosis from here( http://www.city-people.ru/?pg=art&id = 48)
People who have a risk of developing arthrosis of the hip joints, it is useful to swim in the pool, ride a bicycle, do yoga from here( //www.nizhpharm.ru/user/sovet/ q19364.html? print = y & qq = 19364)
Effective measure against arthrosis -weight loss through diet and rational physical activity!
Fitness and weight loss of 1.5 kg gives an improvement in 20-25% of patients with arthrosis of knee joints. Physical training and weight loss of 8.5 kg gives an improvement in 23-38% of patients with arthrosis of knee joints
"You will carry a bag weighing 3 kg and you will feeltheir knees, "- so say all patients with arthrosis of the knee joints. Imagine now how hard it is for leg joints, if you are overweight.
There are simple tricks to reduce hunger and allow you to control the amount of food you eat:
1. Cook your own meals in small portions.2. Prefer low-fat, raw fruits and vegetables, low-processed foods.3. Remember that any alcoholic beverages increase appetite.4. Before serving, spread the food into portions.5. Serve food on a table in small plates - portions will seem bigger.6. Every time, sitting down at the table, repeat to yourself: "I carefully control my food".7. Never eat, if you do not want to, and do not force others.8. Eat slowly, as thoroughly as possible chewing each piece.9. Talk less with food, never combine food with reading and television programs( this worsens control over eating).10. Make small pauses while eating.11. Feel the saturation, immediately stop eating.12. It is not necessary to finish eating.13. Never eat until you feel full.14. After each intake, rinse your mouth thoroughly.15. After each meal, take 100 steps.16. Do not eat after 19 hours.17. Weigh yourself every morning and write down your weight.18. Watch the chair. The chair should be every day.19. At the end of the day, analyze your diet:
"Did not I eat too much and which particular product?" "What was missing in my diet?" "What should I refuse?"
Do not overload the leg joints with excess weight!
The main food products should be vegetables and fruits. It should be noted that while experts recommend limiting the intake of potatoes and other vegetables from the family of nightshade.
It is allowed to consume kefir, skim milk and low-fat cheeses.
Low-fat varieties of fish and meat( tuna, herring, salmon, chicken, veal, rabbit, etc.) are useful for patients, as well as sunflower, corn and olive oil.
Not recommended products of
People suffering from arthrosis of the knee joint, it is desirable to exclude animal fats from their diet or to limit their intake to a minimum.
In this case, fatty milk and kefir, sour cream, cream, fatty cheeses, condensed milk and mayonnaise are products that can harm a patient's health. It is not recommended to eat pork and lamb, as well as goose and duck meat.
It is also necessary to refuse or limit to a minimum in your diet such digestible carbohydrates as white bread, sugar, confectionery and chocolate.
Self-massage after physical exercise. If it is performed once a day, the duration of the procedure is 15 minutes, if two to three times a day, then 10 minutes. Remember: self-massage techniques, and each of them is repeated 3-6 times, should not cause or intensify pain. Massed as a sick and healthy leg. Self-massage of the knee joint. Sit on the bed, right leg straight, left down.
Right hand put above the right knee, left-lower. Carry out stroking the knee( Figure 1) with each hand in the opposite direction. The same on the left knee.
Thoroughly grind the side surfaces of the joint with "forceps": the fingers move forward and backward. The right knee is massaged with the left hand( Figure 2), the left one is right. Then, grind it like this: the palms and knuckles of the thumbs are firmly pressed against the lateral surfaces of the knee joint and move along it back and forth( Figure 3).
The thumbs rest on the upper part of the knee( Figure 4).Pads of the remaining fingers make circular rubbing of the lateral sections of the knee joint( "spiral").Then it is necessary to make a "hatching" of the same areas. Pointing, middle and ring fingers straighten and, pressing deeply, with straight movements move the tissue back and forth.
Finger pads set to the right of the upper edge of the patella, make a circular knee joint rubbing( Figure 5).The same on the left side. Self-massage of the thigh. To stroke the outer side of the thigh, the palm is pressed tightly to the body.
Slightly bending the right leg in the knee and slightly unfolding it outward, alternately with both hands to do stroking the inner surface of the thigh( Figure 6).Then the fingers are slightly compressed into the fist and the bony projections of the middle interphalangeal joints( the fist comb) to rub the external surface of the thigh( Figure 7).When squeezing the right hand, massage the outer surface of the right hip, the left - the inner. Brush the fingers of the hand together, base the right palm and bump the thumb to produce pressure, pushing the brush from the knee to the hip joint. For greater efficiency, the right hand pressure increases the left one( Figure 8).
The right leg is stretched out on the bed, the left leg is down. Several turns the trunk to the right, relax the muscles of the thigh. Brushes of hands to put across the massaged muscles one from the other at the width of the palm of your hand, straighten your fingers. Tightly grasp the muscles with two hands, slightly pulling them up and making rotational circular movements of the right from themselves, left to themselves, to make kneading from the knee to the groin, as if passing the muscles from one palm to the other( Fig. 9).The brushes move smoothly, without jerking.
Relax the muscles of the thigh, grab them with your thumb and little finger. Brushing vibrational movements in the direction transverse to the hip axis and simultaneously pushing the brush from the groin to the knee and back, perform shaking. If the muscles of the hip as a result of the disease have significantly decreased in volume, it is useful, after shaking, to make rubbing, tapping or stroking the external and front surface of the thigh, by no means internal.
When rubbing the brush is straightened, the fingers are diluted and relaxed. The blow is applied by the little finger, and the remaining fingers at this time easily close.
When making effleurage, a blow is struck with the hand bent into the fist, patting-the back surface of the fingers, not tightly compressed into a fist. Performing percussion techniques, make sure that the muscles of the thighs are completely relaxed.
After sitting in a chair, set your right foot on the toe to the side, bend at the knee, lift the heel. In this case, the muscles of the hamstrings will be more fully relaxed. The base of the palm is to stroke from the popliteal fossa to the buttock fold. Then, straightening your fingers, tightly grasp the massaged muscles and, raising, to rotate in the direction of the little finger;pushing the brush from the popliteal fossa to the gluteus fold, perform kneading( Figure 10).To stimulate the muscles of the front surface of the thigh, massage of the points located along the nerve trunks is recommended. One of them is on the outer surface of the thigh, above the kneecap, the other below it( Figure 11, depicting the right knee).Pull the large, index or middle finger to make rotational movements in the area of the point. Initially, the pressure is superficial, it is gradually increased until a sensation of aches or feelings of bursting arises. Then the pressure force gradually decreases. The duration of massage of each point is 1-2 minutes.
It is possible to apply mechanical vibrating massage, it supplements the action of manual and is especially effective if the muscle tone is increased.
We recommend a light mechanical vibration with a sponge and a spike nozzle.
With arthrosis of the knee joint with the permission of the doctor, you can include indefatigable walks in the regime of the day. With the beginning of deformation of the joint, you must pass short distances and be sure to rest while sitting. You can recommend such a patient swimming, preferably in a pool with warm water. By reducing the load on the knee joint, swimming simultaneously increases the tone of the body, improves well-being. Useful for rowing, cycling. It is advisable not to lift weights of more than five kilograms. With severe pain in the knee while walking, it is recommended to lean on a stick.
Ultrasonic therapy for arthrosis - is used to treat arthrosis, in cases when the patient exhibits frequent pain in the joint. This kind of physiotherapy is most often performed by elderly people. There is a category of people who are forbidden to undergo ultrasound therapy, for example, those who have heart disease or more complicated cases of arthrosis, such as synovitis.
Microwave therapy for arthrosis - microwaves can penetrate quite deep into the joint tissue, which is very good in the treatment of arthrosis. This method of therapy is good because it is harmless even for people who have heart disease or other diseases in which other types of physiotherapy are not possible.
Application of coolants for arthrosis - this is one of the most popular physiotherapeutic methods of treating arthrosis all over the world. It consists in the fact that the heat carriers increase the temperature in the diseased joint, due to which the metabolism is increased, the cartilage is restored, the metabolism of the tissues is enhanced. In the case of the last stage of arthrosis( third), this method of treatment should not be used, as well as in cases of other joint diseases.
Electrophoresis for arthrosis - this method is used in cases of pronounced pain symptoms, most often to elderly patients. If the application of electrophoresis goes to zinc, magnesium or sulfur, this method contributes to the treatment of arthrosis, since it improves the metabolism in the joints. With dimexide electrophoresis, pain and inflammation in the joint are eliminated.
Local barotherapy for arthrosis - this method of physiotherapy improves blood circulation in the joints, is used in cases when the medicamental methods are powerless. Local barotherapy has contraindications, such as other methods of physiotherapy against arthrosis.
Do not forget that before treatment by one of the hardware methods of physiotherapy, you should consult a doctor, since physiotherapy methods have contraindications.
The appearance of the first symptoms of arthrosis is a signal of the body about the need to change the existing way of life.
First, it is necessary to limit the movement causing pain. When arthrosis of the hip, knee joints, dose such activities as running, jumping, lifting and carrying weights, squats, fast walking, especially on rough terrain, climbing the mountain, walking on stairs.
Second, lead an active lifestyle. Increase the movement, not having a negative impact on the cartilage. The peculiarity of such exercises is that the load on the articular cartilage is minimal, and the muscles surrounding it mainly work. This allows you to maintain normal mobility, optimal blood circulation in the limbs and strengthen the cartilage itself.
The Russian bath is the ideal folk remedy in the complex treatment of arthrosis. Dispensing allows you to remove the decay products from the body, and properly performed massage, steam bath and water procedures can improve blood supply and prevent the development of degenerative-dystrophic phenomena in the joint. Strengthen the positive effect of bath procedures will allow the use of special bath decoctions.
Recipe for decoction number 1. In equal parts, take the violet grass tricolor, tripartite, veronica medicinal, leaves of wild strawberry, burdock root and wheat grass root. Pour 1 tbsp. Spoon dry mixture 1 cup boiling water, let it brew for 45 minutes. Broth drain and dilute 2-3 liters of water. Spatter the solution on the glowing stones in the bath.
Recipe decoction number 2. Take in equal parts of the kidney pine, fruit barberry ordinary, grass wild rosemary and nettle dioecious, the root of dog rose cinnamon. Pour 1 tbsp.a spoonful of a dry mixture with a glass of boiling water, simmer in a water bath for 15-20 minutes with gentle boiling, wrap it and let it brew for about 40 minutes. Strain, dilute in 2-3 liters of water and splash solution on the glowing stones in the bath. A beneficial effect is the inhalation of the resulting steam.
Recipe for decoction No. 3. Take in equal parts leaves of cowberry and black currant, and also cinnamon rose hips. Pour 1 tbsp. Spoon dry mixture 1 cup boiling water, insist under the lid for 30 minutes. Decoction to filter, dilute in 2 liters of water and splash solution on the glowing stones. This solution can also be taken orally - 1/3 cup 3 times during bath procedures.
Exercise bike and walking
I would like to know how much time to exercise and whether the bicycle and the treadmill are not harmful for knee arthrosis?
- It does not matter if you have any deviations in health or not, consult your doctor before starting workouts, - Maxim Luchinin, physician of physical therapy and sports medicine at the network of fitness clubs "Planet Fitness", advises.- He will assess the state of your cardiovascular system and tell you how to properly do it to achieve your goals( for example, lose weight) and not to harm your health. Plus will determine the optimal pulse, which you should adhere to during training. The optimal time for classes is an hour and a half.
Do not forget that strength training should be combined with aerobic exercises - walking on a treadmill, exercising on an exercise bike or ellipsoid( "skiing").With arthrosis of the knee joint, such loads are safe and will not cause complications. But the exercises that overload the knee joint - jumps, jumps, squats, running - should be deleted.
To lose weight in addition to regular training( 3-4 times a week) you need to monitor what you eat. Consult with a nutritionist or choose for yourself a healthy diet. The general advice for everyone is less artificial food, "harmful" fats, sweet, flour, but vegetables, lean meat, fish - more. Eat often and gradually. Food should help you not only adjust the figure, but also give energy.