Swimming with arthrosis of the knee joint for the treatment of
disease Osteoarthritis of the knee joint is a degenerative disease.
Do you suffer from agonizing pain in your knees? If so, you are not alone. Pain in the knee is a very common complaint of people of all ages. Osteoarthritis of the knee joint is the most common disease in people over 65 years of age. Female patients with knee arthrosis account for 25.4% of cases of osteoarthritis, and men with this disease - 17.6% of cases.
What happens with arthrosis of the knee joint?
Osteoarthritis affects the elderly whose joints have lost cartilage for many years of use. Cartilage is a soft substance around the joints to prevent bones from rubbing. Cartilage is a shock absorber. A joint fluid lubricates the joint, facilitating the movement of bones. When the cartilage wears off, the bones begin to break down. The most common symptoms are a feeling of stiffness, especially in the morning or after inaction, swelling around the joints and pain. The deterioration of the cartilage state affects the shape and composition of the joint so much that it no longer functions normally.
The patient then decreases the amount of synovial fluid. The cartilage is destroyed by particles that can float in the joint fluid, causing pain. As a result, released chemicals called cytokines( proteins that cause inflammation).This causes even more damage, pain, swelling. At the ends of the bones osteophytes are formed, which cause damage to surrounding tissues and cause pain. Movements become painful and difficult. There may be difficulties with walking, climbing and descending the stairs.
What can I do to help myself?
The knees are one of the important complex compounds in the body. Knees consist of ligaments, tendons and bones. They are very susceptible to injury and damage. But if you take measures to strengthen and support the knees, you can prevent pain. Many patients with knee arthrosis believe that because of the pain, they can not perform ordinary daily activities: get out of bed, go up and down the stairs, sit behind the wheel of the car. Going to work, they are not able to perform work during the working day, especially when it is associated with a long stay on their feet or the need to sit for a long time.
In addition to traditional treatment, the patient himself can do a lot for his health. To help yourself, you need to change your way of life.
You need to get rid of extra pounds and maintain a healthy weight. This is the best thing you can do for your sick knees. Each additional kg creates an additional burden on the joints and worsens their condition. If you already have sore knees, you need to do exercises that will help you regain the strength of the surrounding joints of the muscles to strengthen the function of the knee joint and reduce pain. Because in fact, not knees hurt. The muscles surrounding the knee joint hurt.
It is necessary to engage in exercise therapy. To be strong and stay flexible, you can practice some sports that the attending physician will allow. It is very important. Because weak muscles do not support the damaged joints and can cause knee injury. It is necessary to strengthen the quadriceps and the hamstrings that support the legs in the knees.
The best kind of sports lessons for arthrosis of the knee joint is swimming and aqua aerobics. This is very effective for arthrosis of the knee joint. Water exercises can include aerobic exercises that strengthen endurance, flexibility. Exercises in the water are performed in warm water 34-36 ° C.
Why exercises in water are better than other exercises?
Water has been used for therapeutic purposes for many decades.
- Hydrotherapy helps to relax the muscles and ease the pain.
- Hydrotherapy is especially useful for arthrosis of the knee joint, as water allows you to bend and stretch the knee with less resistance.
- Warm water helps to relax muscles, and cool water will relieve pain.
- The human body has such a property in water as buoyancy. Being on the waist in the water, a person feels only about 50% of the weight. Being in the water on the chest, you can subtract another 25% of the body weight. Being in water, a person's body weighs 50-90% less than on land. For patients with knee arthrosis, this is very important, since the load on the joints decreases.
- Exercises in the water allow the patient with arthrosis to strengthen the muscles.
- Exercises that are painful on land are much less painful in water for people with arthrosis.
How effective are exercises in water for patients with arthrosis of the knee joint?
On October 17, 2007, the report of the international medical community was published in the Kohreinov Electronic Library. Patients with arthrosis of the knee and hip joint participated in the studies during 3 months. During the studies, patients performed water exercises at different time intervals. Other patients performed ground exercises. The third group of patients did not perform the exercises.
Researchers concluded that in people with arthrosis of the knee joint after regular exercise, the pain may decrease by more than one point on a scale of 0 to 20, and joint function by 3 points on a scale of 0 to 68. Patients,who practiced water exercises, there were improvements in joint function and quality of life, positive changes at the level of pain.
Researchers found that water exercises give a beneficial effect on the condition of the knees for arthrosis only with prolonged, regular exercise with water exercises. In the long term, exercise in the water can actually reduce pain, strengthen the muscles that surround the joints. Water exercises are especially suitable for those patients who are difficult to move because of the severe form of arthrosis.
Sports doctors recommend athletes to use water for rehabilitation after injuries.
What exercises can you do in the pool?
I. Walking on the water.
- you can walk in the shallow or deeper part of the pool.
- can go forward, to the side, and also forward your back to the pool to tone up different muscles.
II.Exercises in the water.
Before starting any exercise in the water, you should definitely discuss such exercises with your doctor. This is necessary to be sure that for you the benefits outweigh the risks( for example, overload the damaged joints).It is necessary to find out from the doctor what water exercises are right for you and to what extent, so as not to overdo it and not hurt yourself, exacerbating the pain.
All water exercises support the muscles of the legs, knees and increase its flexibility. Exercises in the water give natural resistance to the muscles of the legs, so it is easier to perform them than on the ground.
Most water exercises consist of exercises that are performed in an upright position
- Make flies with your legs. Sitting at the edge of the pool, lower your foot into the water and make a swing with your foot.
- Bend the knee. Hold on to the edge of the pool, standing with legs completely submerged in water. Slowly lift the leg, bending the knee at an angle of 45 °.Then you need to return to the standing position. Do this exercise for both knees up to 30 minutes every day.
- March in the water. People with knee arthrosis lose strength in the quadriceps femoris and in the popliteal muscles. To keep these muscles strong, it's useful to march in the water, raising your knees high for a long time.
- Swim with breaststroke. Swimming with a breaststroke helps legs build muscle strength. This is very useful for patients with arthrosis of the knee joint.
- Rock your foot. Immerse your body in water until your waist or higher. Put one hand on the edge of the pool for support and swing your foot, like a swing. Do the same with the opposite leg. Hold and hold your foot in front of you for at least five seconds.
- Raise your legs to the sides. Raising the leg to the side helps to keep the range of leg movements and cope with the pain. Hold on to the edge of the pool to increase balance. Lift one leg to one side and slowly lower it. Repeat the exercise with the other leg. Try 5 reps with each leg.
- Do sit-ups in the water. Stand with your back to the pool wall. Do squats in the water, bending your knees. Return to the starting position. Start doing 5 sit-ups. Then you can do more without damaging your knees.
- Place your foot in the water. Keep your knee in the water as straight as possible. Make small and large circles with your foot. Repeat the exercise with the other leg.
- Raise a straight leg. Exercise while standing in the waist in the water. Sit down, as if you are sitting on a chair. Your hips will be parallel to the bottom of the pool. Knees should be at the ankle level. Pull your back against the wall of the pool. Make sure that the back remains stationary during this exercise. Place your hands on each side, touching the walls with your hands. Raise the foot to a height of 30 cm. Hold it in this position. Make it the other leg. You need to straighten your legs as much as possible. Inhale when doing this exercise.
- Stretching of the hamstring. Do it by standing in waist-deep water. Stand with your back to the pool wall. Tighten the muscles of the thigh and buttocks. Pull your arms out to the sides. The palms touch the wall of the pool. Pull your foot out in front of you as far as possible. Straighten the injured knee until you feel your hamstrings are stretched. Hold the stretch for five seconds. Return the leg in a standing position. Repeat this exercise 5 times.
- Walk in the water around the perimeter of the pool. Do it by standing in waist-deep water. Stay on one side of the pool. Make sure that both your feet completely touch the bottom of the pool. Take a walk along the perimeter of the pool. Begin to perform this exercise slowly, gradually increasing the tempo. Deep-sea walking is more intense than in shallow water. Start with a walk in shallow water and continue your journey to the deep end of the pool. Raise your knees high while walking along the perimeter of the pool. This adds intensity and burns calories. Start with a small lift. Then achieve a high level of knee and super-high. Work your knees intensively for most of the workout.
- Stand with your back to the pool wall. Water should be at the waist or chest level. Raise and tighten your toes and hold them in this position for 5 seconds. Relax. Start doing with 10 repetitions. When your aching knees will be able to cope with this, increase to 20 repetitions per session.
III.In the pool there is often a gym.
Exerciser for the patient with knee arthrosis
Is it possible to apply the simulator to patients with knee arthrosis? Yes, you can. But not any simulator is suitable. Do not use a simulator like a treadmill. It is inadmissible to use such a simulator, which creates a shock load on the joint. Power trainers are forbidden. You can use the bicycle ergometer. But before you go to the simulator, you need to remember the following rules:
- Before starting workout on the simulator, you need to do warm-up: warm up muscles, perform joint exercises.
- You can not squat with the weights when working with the simulator.
- Do not use pain medication before training on the simulator, because otherwise, using the simulator, you will not feel pain and risk getting a joint injury.
- The load on the simulator must be symmetrical, that is, on both joints. As otherwise, the joint will overload.
In arthrosis of the knee joint, exercises in water, swimming improve joint condition: range of movements, flexibility, relieve joint pain and stiffness. You can use a physician-authorized simulator. This will slow the development of arthrosis of the knees. The correctly chosen simulator promotes effective treatment of the disease and rehabilitation of the patient.
Therapeutic exercises for arthrosis of the knee and hip joint - the main component of the treatment of this disease
The most accessible and at the same time effective cardiovascular exercises for patients with arthrosis of people are:
A brisk walk not only strengthens the muscles of the legs, making a person more mobile and helping to reduce pain in the joints, it also strengthens the heart muscle, which is important for all people over 40 years of age.
Biking is good for the ankle, knee and hip joints. If there is no opportunity to ride an ordinary bike, due to some circumstances, you can twist the "bike" in the air, lying on the floor.
Swimming is useful for everyone and always. In water, the joints work softer, and painless, as in the aqueous environment, the load from the body's gravity is practically nonexistent. However, one should know that for patients with arthrosis, swimming pools are suitable, the water in which is heated.
The lack of navigation is that if a patient has a loss of bone mass, water procedures, unlike the above exercises, do not interfere with this. Therefore -
Only swimming development of arthrosis does not stop .
Exercises strengthening muscles
Many believe that with arthrosis "swinging" is prohibited - this is a misconception.
Exercises associated with lifting weights strengthen the muscles around the joints, thereby relieving them of the load, which is why they cease to hurt.
Studies show - weight training with weight on the leg with a diseased knee joint significantly strengthens the knee. With this, the pain decreases, and the mobility of the joint increases. In addition, such training reduces the risk of falls, and this often happens with people suffering from arthrosis.
And of course - yoga and tai chi, are the most sparing kinds of physiotherapy exercises, which nevertheless perfectly strengthen the muscles.
Exercises to increase joint flexibility
There are a number of specific exercises designed to increase the flexibility and range of motion in the knee and hip joints. They can be performed both in the pool and on the mat spread on the floor. Do everything without tension, neatly, slowly. You can start with 2 times a week, gradually bringing the frequency of training to daily. Repetition of each movement at first can be 2 times, but ideally - 8 times.
So, by the end of the first month of training, the following set of exercises should be performed daily, and each movement of the complex - 8 times from one and 8 times from the other leg.
Complex of exercises for knee and hip joint osteoarthritis
- Become one leg while holding on to the edge of the pool or behind the wall. The other leg is swinging from side to side, gradually increasing the range of motion.
- In the same position, the foot is swinging back and forth.
- To go down one knee( as they do when they ask for hands and hearts).The back is straight, the shoulders are straight. The knee on the floor should be at the level of the toes of the bent leg.
- Get on a chair. One leg to hold in a bent position, and the second to straighten and raise slowly. Ideally, the raised leg is at the same level as the chair, or even above it.
- Lie on the mat, face down. Gently stretch the heel to the buttocks, while the thigh should not tear off the floor.
This exercise can be performed with resistance, but you need to do this on the simulator. Some "smart" tie dumbbells to the ankle, trying to simulate the simulator so. Doing this is strictly prohibited, since the weight attached to the leg is not able to evenly distribute the load on the leg, which will lead not to cure, but to exacerbation of arthrosis. If there is no special simulator nearby, then it is better, to perform this exercise, to perform normally, without burdening.
Osteoarthritis of the knee joint: exercise bike, walking, sport, yoga, swimming and running
Doctors unequivocally assert that with the second degree of arthrosis of the knee joint, running is contraindicated. Even with initial changes in the joints, the benefits of running are not supported by everyone. You can recommend only light short runs. But in any case it is necessary to consult with the attending physician to assess the benefit-risk ratio. To run or not at an arthrosis of a knee joint - the qualified expert will solve, having considered all for and against each concrete case.
Can I crouch with knee arthrosis?
Carefully it is necessary to treat and squats. Many doctors with osteoarthrosis of the knee do not recommend them to conduct at all, while others - as much as possible to limit, try to meet the following conditions:
- Do squats in such a way that you do not completely bend your knees. In this case, the load on the joint is less.
- If you do not recommend squats yet, then you can perform such an exercise: lying on your back and not tearing it from the floor surface, bend your knee, trying to pull up the heel to the buttock.
- It is good to perform sit-ups with knee arthrosis in water, as the load on the joint becomes less.
It should be remembered that incorrect squats, even in healthy people, can lead to further development of arthrosis of the knee joint. Therefore, follow the exercises according to the medical recommendations.
Swimming with knee arthrosis
Swimming is an excellent versatile tool for treating many diseases of the musculoskeletal system. Being in water, the body experiences much less stress on the joints due to the reduction in body weight. To be engaged in swimming is useful at any age and at any articulate pathology, including with an arthrosis of a knee joint. In this case, unloading of the affected joints takes place, muscles relax, and the movements become smooth, unsharp.
The amplitude of exercise in the water increases, as the limbs experience less resistance. There is an opportunity to strengthen those structures that are responsible for the stabilization of the knee. These include:
- The quadriceps muscle of the thigh and its tendon.
- Calf muscle and its tendon.
- Medial and lateral lateral ligaments.
- Back cruciate ligament.
The style and method of swimming varies depending on the affected joints. With osteoarthritis of the knee, you can swim in the style of "breaststroke", as well as a freestyle on the chest or back. If the technique of navigation suffers, then first the working off of the movements in the water at the rim is shown.
You can swim not only in the pool, but also in open reservoirs.
Especially useful for arthrosis is in seawater, since the body weight in this case becomes even less, and mineral salts have an additional positive effect.
Joint tissues absorb the necessary natural components, improving their trophicity and blood circulation. In addition, in the context of sanatorium treatment, mud baths, which also facilitate the unloading of the joint and supply the cartilage and bone tissue with useful substances, will be superfluous.
Swimming will not only provide a faster recovery, but also help prevent arthrosis of the knee in people at increased risk. This is an excellent preventive tool and a good opportunity to always be in shape.
Exercise bike with arthrosis of the knee
Therapeutic exercises for osteoarthritis include a wide range of gymnastic exercises. Treatment of arthrosis of the knee joint is strictly individual: those gymnastic procedures that are shown to one patient may not be suitable for another. Therefore, all movements with the use of simulators are performed under the strict supervision of the doctor and in accordance with his recommendations.
As already known, joints for their normal functioning should be stressed.
With the help of adequate exercises, there is a slowdown in the destruction of cartilage and an increase in mobility in the knee.
However, incorrectly applying such methods, it is possible to achieve the directly opposite effect - acceleration of cartilage destruction.
The exercise bike should be exercised with caution, bearing in mind the following:
- The stress experienced by the knee joint during exercise often does not meet the requirements.
- You can only do it with the minimum load.
- You can replace the training device with the help of the exercise "bike": lying on your back perform such movements as when riding this type of transport.
According to many orthopedic trauma doctors, it is necessary to treat knee arthrosis using a treadmill and an exercise bike selectively so as not to harm the patient.
Yoga for knee osteoarthrosis
The best option for patients with arthrosis of the knee joint will be yoga exercises. According to the eastern views, arthrosis causes incorrect circulation of energy flows in the body. According to Ayurveda, various sets of exercises from yoga are recommended to treat the disease depending on its type. There are three types of the disease:
- Arthrosis of the Vata type - the pain pulsates, radiates to neighboring areas, increases in the cold and decreases in heat, characterized by crunching and creaking in the joints. People of this type are nervous, excitable, suffering from causeless fears.
- Arthrosis of Pitt type - manifested by severe pain, which is intensified in the warmth and passes in the cold, edema of the near-articular region, and an increase in body temperature. Additionally, diarrhea and sweating are of concern.
- Osteoarthritis of Kapha type - pain almost permanent, intensifying at rest, damp areas, but stopping in movement. Characterized by a marked swelling of the skin around the joint.
You can do yoga without fearing to injure the knee, because in this case the movements are carried out smoothly, muscle spasms are eliminated, their mild warming takes place, the tone returns. There is no overload of joints, and, hence, traumatization of cartilaginous tissue. And most importantly, yoga pays great attention to the proper breathing technique, thanks to which the tissues are saturated with oxygen.
For arthrosis of the Watt-type knee, such yoga elements that will reduce inflammation and pain are suitable:
Is it possible to work on simulators for arthrosis of the knee joint? If so, on what?
What is the degree of gonarthrosis?if over 2, then it is not recommended.you need to do the usual gymnastics
The term arthrosis means "erasing" the cartilage in the joint and reducing the joint gap. Do you need these classes? And then what?operation to replace the joint. Now you need a spa treatment and very light loads( swimming)