Why knee joints can hurt
Knee joint device includes meniscus-shock absorbers
The knee is the largest joint in the entire human body. He is often subjected to great physical exertion. The knee joint is prone to injury and disease. The powerful muscles of the legs, surrounding the joint of the knee, carry a tremendous strain on it.
This is why the knee is predisposed to degenerative inflammatory processes and injuries. In this connection, the question arises: why knees ache? It is especially important to know the answer if the pain arises suddenly. The correct diagnosis can establish a good doctor. But to have an idea of the structure of one's own body is an elementary respect for oneself. It is important to know the structure of the knee joint and understand what can lead to pain and how to avoid it.
Functionality of the knee is provided by muscles, ligaments, cushioning layers of cartilaginous tissue and, of course, bones. The spherical endings of the bones are called condyles. This form creates a joint of bones, between them is a meniscus - a special cartilaginous layer, which allows you to distribute stress on the leg, increase the area of contact between the joints. The friction of the joints is protected by the synovial fluid. It is located in certain places - the bursa.
Causes of knee pain
Many people periodically feel pain in their lap. Initially, this symptom does not cause much inconvenience. However, the disease is gradually developing, since daily overload, wear and injury continue to act on the joint. Problems with the knees are frequent enough to address a specialist.
One of the causes of pain in the knees may be age: in older people, the knee joints become more and more painful over the years, these are possible signs of developing arthrosis. The knees of people are also hurt due to damage to blood vessels, hypothermia, various injuries. Age in such diseases can be different.When the knee hurts, do not delay the treatment of a specialist, it is he who can accurately diagnose and determine why the legs are aching. Such an expert may be an orthopedist or rheumatologist, traumatologist or neurologist. The most frequent reason for going to hospital are knee injuries. From such damages, as a stretching of ligaments or tendons, a break of a meniscus, nobody is insured. Only from one awkward movement there are dislocations of the kneecap.
Other causes of pain may be dystrophic changes, infections, excess weight, salt deposition and chronic injuries of the limbs. Constant aching pain, accompanied by a crunch in the joint during movement, is an indicator of wear of the cartilaginous tissue. Most often the diagnosis of such symptoms is arthrosis. Arthritis is an inflammation of the joint. The knee with this problem swells, inflames. The cause of suffering and pain, in some cases, become a cyst or a malignant tumor.
One of the reasons for the painful condition of the knee joint may be uncontrolled use of antibiotics.
It is worth mentioning the food you eat, it can also cause suffering. Sausage products, which are stuffed with preservatives, enter the human body. It is there that the action of the drugs introduced into food continues. People with weak kidneys and overweight are more likely to accumulate excess fluid in the body. If the liquid accumulates in the knee joints, it deforms it.
Methods of treatment
Why joints hurt, doctors can identify. Therefore, a timely visit to a specialist is an important component for quickly and correctly eliminating the problem that has arisen. What should not be done in the period of arisen in the knees, so this is an independent treatment.
A competent doctor will definitely appoint an X-ray, and if necessary, an ultrasound. Having established the diagnosis, will recommend medicamentous or operative treatment. If the problem in the joint is insignificant, the specialist will suggest using folk methods of eliminating the disease or preparations of homeopathic action.Any method of treatment is based on certain principles. Pain must first be removed. Then the inflammation is eliminated, the organ is restored. To fix the treatment it is important to remove the cause of the disease, improve the metabolic process in the body.
If an injury is obtained, it is important not to apply heat to the knee for a minimum of two days. Refuse hot baths and visit the bath. After reducing the pain symptom and reducing edema, you can use warm medical compresses and easy gymnastics for joint development.
Reduces edema. It is important to properly implement it. To re-bandage it is not necessary too hardly, behind a status of a leg or foot at thus it is necessary to watch or keep up.
Surgically, pain is eliminated by indications. Modern medicine allows you to perform operations with minimal tissue damage. The patient in such cases spends in the hospital no more than 3 days.
With excess weight, you need to drastically change the diet. Excess kilograms act negatively on the entire body and gradually destroy joints. As a preventive maintenance of the disease, perform massage, therapeutic gymnastics. Do not lift the weight without some preparation.
The knees hurt - what should I do?
Every day our legs withstand enormous loads. Since our distant ancestors - humanoid primates - have risen to the hind limbs, it is on the feet that the entire mass of the body lies. And since the knees are involved in the bending of the leg, it is often they who first let know that something undesirable happens with the legs. Of course, the best fight against knee diseases is the prevention of disease( moderate exercise, caring for the right weight, healthy lifestyle).But, let's say, we already have a situation when the knees are very sore: what to do in this case?
Let's start by examining why the knees can hurt. The human knee is the largest joint of the body. The bones of the knee are divided by two menisci( disks), their tendons, ligaments and muscles interlace. That all this extremely mobile structure unhindered to bend and unbend, inside the knee joint there is an articular cartilage, fulfilling the role of "machine lubrication".It also serves as a shock absorber for bruises and falls on the knee. So, if violations occur in at least one part of this complex joint, a person's knees ache. What can I do and can I help my feet?
Of course, you can, and even at home. Although self-medication without consulting a doctor will bring harm rather than good. After all, only an expert can reveal the reason why the knee hurts, what to do and how to treat it. If you are a fan of traditional medicine, you can help the basic treatment, but only the doctor will determine what your knee needs - physiotherapy, medication or he needs surgical intervention. After all, the causes of pain and treatment depends.
Now consider the main causes of pain in the knee joint. The most common cause is knee injury. But what exactly is damaged in the knee joint - a fracture or a crack in the patella or tibia, a rupture of one of the menisci, a dislocation or a sprain of the ligaments or tendons - the surgeon must say after the X-ray. So, consider the situation when there was edema or hematoma at the injury site, you feel numbness, tingling, legs become pale or become blue;or, on the contrary, the place of injury becomes hotter than other parts of the body, and the knees ache greatly, what to do before going to the doctor? Apply a cold compress( ice pack) to the site of the injury and take an anesthetic. Try not to step on your aching leg. Do not rush to put a tight bandage or elastic bandage - for some injuries it is contraindicated. And in no case can not apply heating or alcohol compresses.
Often, knee joints suffer from athletes due to hard training( weightlifting, bicyclists, weightlifters).But even in ordinary people, sometimes because of the loads, there are such troubles: it is necessary to abuse too great a burden, during pregnancy, or because of excess body weight - first of all, the knees suffer and hurt. What to do in this situation? It is appropriate to impose an elastic bandage to fix the loosened joint. In pharmacies are now sold a variety of bandage knee pads, what exactly is needed for your leg - the doctor will tell. If you are a young girl and only recently discovered the advantages of heels, then most likely, you have knees ached due to a patellar bias. You will have to give up high pins until your legs get stronger.
But what if there were no injuries, we did not have weights, we did not wear weights, and did not put on our heels, but my knees still hurt? The cause of this phenomenon may be the drying of the joint fluid. With age or by virtue of a genetic predisposition, this fluid, responsible for the smooth sliding of the bones in the knee joint, dries up, and the person feels discomfort, his knees ache. Treatment should be aimed at making the body produce this fluid. The drug "Teraflex" has shown its effectiveness, although it takes a long time to take it. Of the folk remedies, a tincture of 3 tablespoons of eucalyptus leaf, 2 weeks on a half liter of vodka, has proved its worth. This tincture needs to be rubbed into the knee. Compresses made of kefir and chalk, and baths with buttercup also help. Inside, you can take on an empty stomach mixture of ground celery, lemon, a small head of garlic and 2-3 tbsp.spoons of honey.
Pain in the knees: what to do, how to treat
Treatment in the event that from time to time or constantly hurt the knees, it is necessary after the diagnosis, as the causes of pain in the joint may be different. To do this, the doctor uses methods of instrumental diagnosis, and also assigns laboratory studies. Informative is general and biochemical blood test, radiograph or MRI of the knee joint.
Treatment for physical overloads
Experienced and beginning athletes, as well as people who decide to go jogging, often call a doctor with complaints that after training with them:
- Sore legs above the knees,
- Sore knees after running,
- Sore kneesafter sit-ups.
If, in addition to soreness, the patient does not experience any other symptoms, unpleasant sensations are smoothed out after a short rest, then the reason is a small stretching of the ligaments of the knee joint. This is caused by uncomfortable shoes, or by hard coating of treadmills, too intense loads. Treatment is limited to wearing the instep support and reducing the load. A good result gives a grinding "Finalgon" or "Fastum-gel".The first ointment enhances blood circulation in the tissues, the second - prevents the inflammatory process.
Many women after labor experience pain in the knees of varying intensity, and this pain is also caused by overload of the joint, but for hormonal reasons. The fact that in the body of a pregnant woman produces a hormone that relaxes the ligament, the weight of the woman rises, the load on the weakened joints increases. With the timely wearing of the instep, the joints do not suffer, and leaving a slight soreness in the knees without attention, the woman risks the following: the joint may become deformed, the inflammatory process begins.
Treatment of inflammation in the knee joint
Pain and swelling of the knees - what should I do? Answer: as soon as possible to see a doctor, such symptoms are caused by an inflammatory process in the joint cavity. Inflammation begins because of a trauma that has been received for a long time, or because of infection from another focus of inflammation: a sick tooth, tonsillitis, a sore throat.
Treatment of inflammation necessarily involves the use of antibiotics, as well as the imposition on the patient of the joint of anti-inflammatory compresses. It is impossible to apply thermal procedures or warming ointments - this activates the inflammatory process. The tumor and reddening of the compress with Dimexide are well removed: the drug solution is diluted with water in half, and any antibiotic is added to it. The finished fabric is wetted with cloth and applied to the knee. In two hours the bandage can be removed. This compress is applied not only to the knee joints, but also to the elbows during inflammation.
During the period of remission, outside the acute phase of the inflammatory process, a full course of sanatorium treatment should be completed, where mud applications and various physiotherapy procedures are used. This allows the metabolic processes in the joint to normalize and prevent its deformation. More detailed information on rehabilitation in the course of illness is given by the recommendations of Dr. Sergei Bubnovsky, his books provide answers to many questions related to the treatment of joints and spine.
Treatment of knees in children
When aching knees in a child , but more often it happens at night, then to relieve pain, you have to rub the baby's legs with any warming ointment to improve blood circulation. Most often used balm "Star" or ointment "Doctor Mom", they do not irritate the skin of the child. If the preschooler complains of pain in the knees in the morning or after a walk - this is a symptom of arthritis, and you should immediately visit a doctor.
Treatment of thrombophlebitis
A person experiencing pain in the legs below the knees of may suffer from an initial stage of thrombophlebitis. Treatment consists in the admission of special capsules: "Escuzan", "Detralex" or "Troxevasin", as well as local application of gels and ointments that improve trophic tissue and relieve inflammation.
Pain in the knees - why knees ache and what treatment is most effective |Kinesiology Myobalance Moscow
When a person begins to ache the knee , often he first takes the medication to quickly remove the sensation of pain and swelling. Let's look at the main causes of such pains, and whether or not the drugs are really effective.
Why knee aches are the main causes of
Arthritis of the knee joint is an inflammatory process characterized by pain in the knee joint, swelling, redness and increased pain at night;
Osteoarthritis of the knee joint( gonarthrosis) - the exhaustion and wear of the intraarticular cartilage and other joint elements that usually develop after 40 years. In this case, the patient complains of a crunch in the joint when walking or bending the leg in the knee, increasing pain with active physical activity.
Disease of the Cold-Schlatter - osteochondropathy tuberosity of the tibia. It often occurs in adolescents from 10 to 18 years of age when engaged in active sports and stress loads on the tendon of the quadriceps femoris muscle. Symptoms are pain and swelling in the lower leg, which is aggravated by flexion in the knee joint;
Bursitis - inflammation of the periarticular knee bag due to trauma, overexertion, infection, with swelling and pain in the area of the periarticular bag,
Inflammation of tendon( tendonitis) - manifested with excessive strain on the knee joint( sports, certain occupations andetc.) and insufficient rest;
Dislocation of the knee cap - often due to weakness and stiffness of the quadriceps muscle, leg extensor muscles,
Gout is a chronic disease characterized by excessive uric acid in the blood and deposition of uric acid salts in the joint tissues;
Longitudinal flat feet of the 2nd, 3rd and 4th stage , accompanied by the spread of pain beyond the foot in the shins and knees;
Synovitis of the knee joint - inflammation of the inner shell of the joint, resulting in the accumulation of excessive fluid in the joint cavity with the likelihood of the formation of pus;
Articulate mouse - a cartilaginous or bone body moving freely in the joint( the detached fragment of the joint) - occurs with deforming arthrosis or other knee injury. Recognition of this disease usually does not cause difficulties due to the characteristic description of attacks of the blockade of the knee joint by the patients themselves;
Trauma, bruise, sprain, meniscus injury( meniscus) - there is a chance of a crack;
Fibrosis - consolidation of connective tissue after knee injury;
and others. ..
From the listed list it is clear that a competent specialist should be engaged in diagnostics and treatment. It is better to go through a full examination once and identify the cause, than to fight the consequences yourself. Complex kinesiological testing and subsequent treatment will help restore health and restore ease to your movements.
The sooner you contact a specialist, the sooner you begin to fulfill his appointments, the sooner you will get rid of the problem that is bothering you, since neglected chronic cases are treated much longer and the treatment does not always give a 100% result.
Pain in the left or right knee can provoke different things: someone it occurs when climbing and( or) descending the stairs, someone walking on a flat surface, some worried about long standing in one place.
How to diagnose and identify violations and the cause of pain and( or) stiffness of movement. To do this, we need to understand what keeps the balance of the knee.
The first thing I pay attention to is the tone of the muscles surrounding the knee joint:
- Front: quadriceps of the hip( in reality it is not one but four muscles),
- Behind: popliteal, semitendinous with hemembranose muscle and hamstrings,
- Inside: adductors, thin and sartorius muscles,
- Outside: a large gluteus, an average gluteus and a muscle that strains the wide fascia of the thigh.
In the absence of tonus on one or more muscles, the load is redistributed to other muscles, which leads to their overload and overstrain and, accordingly, to pain, becausewhere it is overworked, it usually hurts. When such an overload exists for a long time, the ligaments of the knee joint are pathologically shortened. And then, after an even longer period of time, there is a redistribution of the cartilage and bone tissue in the joint, which leads to deformation of the joint.
During this time the patient is treated with varying success by various groups of drugs, both tablets and various ointments, which only bring temporary relief, but do not stop the process of deformation of the joint.
But there is a way out! !
It is necessary to find muscles with a reduced tone surrounding the knee joint and RESTORE their work. The most common combinations of muscle weakness:
- Gluteus maximus,
- Gluteus medius in conjunction with weakness of adductors,
- Reactivity of the gastrocnemius muscle to the popliteal and other muscle of the posterior group( i.e., popliteal muscle inhibits the work of the back muscles in its contraction),
- Weakness of the medial thigh muscle and shortening of the lateral muscle of the thigh( both in the quadriceps),
- Weakness of the sartorius muscle.
I always start treatment of the knee joint with the restoration of the foot and at the same time 80% of the problems usually go away, then I eliminate the weakness of the remaining few with a reduced reflex of the muscles. I definitely give my homework to maintain and consolidate the effect. Recently, I actively use in my work vitamins and minerals, which are nutrition for the muscles. And the sooner you contact, the faster and easier it is to restore the balance of the knee, which leads to a lack of pain, ease and swiftness of your movement, which you may have already forgotten.
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DariaHello! I'm 19 years old, doing track and field, loads every day and big enough! The knee hurts when you are pushing away in jumping or running. When I pull the sock on itself gives in the crib. The pain is not sharp, but aching, the feeling that the knee is "crammed."Please consult! And does foot injury affect pain?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! Apparently you have fixation of the patella and muscle instability around the knee
VictoriaHello, One year ago there were pains when walking below the cup, I do not remember what and exactly how it hurt, and we were not told the diagnosis. We prescribed calcium and move less, getting rid of physical education onyear. Now when I flex painfully in the area above the cup, when I unbend, it crunches and it hurts too in this region. Long in the sitting position, I can not, since there is a strong sense of fatigue in the knee, naturally in the same area. What can it be? The only thing, ehfor I often sit on the lap. Mne let. Spasibo 14 for the answer.:)
Rostovtsev EV, doctor kinesiologist, chiropractorHello! This fixation patella
ElenaHello, I'm 20 years old and a few years my knee hurts and constantly snaps. With a long standing, then sharp pains when walking, as soon as I sit down and knee crunches - everything is fine. Also, in a state of rest, until the knee does not crunch, it becomes numb and gives unpleasant sensations. What can it be and how serious is it?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! You constantly fix the patella. Given that pain often occurs in the standing position, the problem is likely with the longitudinal arch of the foot. Long-existing imbalance of the knee joint leads to damage to the anatomical structures of the ligaments, meniscuses because of this you can greatly unexpectedly be seriously injured literally from scratch, with some movement of the
ArdakHello. I am 27 years old. Tell me please when I lie on the bed stretching my legs crunching their knees after a while such a feeling of discomfort in my right leg and until the crunchy discomfort feels like there is space or liquid whats it can be?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! Apparently you have fixation of the patella
DariaHello. I am 22 years old. Prompt please, a pain in a knee at nikobe and in a status of rest. The last 4 days at work had to stand and walk for 12 hours. What could it be?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! In your case, I was the first thing I noticed, this is the longitudinal arch of the foot, because of the lack of which there is a twisting of the tibia and pain in the knee.
OlesyaHello, help me get up on my knee and I'm walking like current on the leg is very painful. When walking, pain is not present only when I rise on my knee. What could it be?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! Apparently you have nerve compression or strong fascial tension
naibZdravtsvute I have a pain in the right lower part of the knee after training or when I stand for a long time then it is difficult to sit down and it seems as if there is shaking crunches touching my hand like hryash is moving something I press hurts that it canbe???
Rostovtsev EV, physician-kinesiologist, manual therapistHello! You probably fix the patella
DenisHello! I'm 24g, woke up in the morning and 3 days could not step on my left foot from severe pain, since the knee joint has been hurting for six months, did not fall, did not hit.
Rostovtsev EV, physician-kinesiologist, manual therapistHello! To clarify the cause of pain in the knee, a kinesiological diagnosis is required.
SergeyHello! I am 30 years old. I ride a bicycle( summer often enough).Sometimes the knee is bitten( or one of them): 1) when riding a bicycle( on the inner side diagonally towards the kneecap) 2) in the supine position, when the legs are relaxed( whines when changing the position of the legs).Now nothing is whining. Half a week ago I decided to restart the sport again in the form of work with my weight in the hall. It resembled what is called a "goose" on the squat, after training, tendon ligaments from the same inner side of the knee towards the hip. I ask your professional opinion on this issue! And can you exercise because of these symptoms?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! I think that you need to eliminate these violations and then play sports
OlgaHello, my knee hurts, did not fall. . strong pain, my knee is swollen, not numb much. What could it be?
Rostovtsev EV, physician-kinesiologist, manual therapistHello! You have an imbalance of the muscles around the knee joint. It is necessary to test them and eliminate violations.
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I came to see Yevgeny Vladimirovich about neck pains. After the first session the pain was gone and so far( 2 months) has not been repeated. In passing, there was a change in the feet and right knee. I will be observed further - the method approached me. . Lana 52 years old Moscow.Read more
I want to express my gratitude to Dr. Evgeny Vladimirovich Rostovtsev for the treatment. I went to see him after an unsuccessful lifting of a heavy suitcase, as they say, "entered" in the back in the area of the shoulder blades. After returning from vacation, I tried to treat myself with pills and ointments. Ella G.Read more
Good afternoon. I want to share my experience in treating pain in the back. After exacerbation of sciatica caused by a hernia of the lumbar disc, there were exhausting pains in the right leg. Neurologists, to whom I applied, prescribed treatment with mostly anesthetics or sent to surgeons. Surgeons with ud. Nina Nikolaevna.Read more
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I've been seeing Yevgeny Vladimirovich for a year now. Acquainted by chance on the way to Hong Kong, aboard the plane. By that time, I had been carrying an orthosis for 5 months. The hand in the wrist area hurt so much that it was difficult to wash the head in the shower. Evg. Vlad, seeing the orthosis, asked: "What about the arm?"Right on the plane. Svetlana M. 52 g St. Petersburg.
Joints in knees hurt what to do?
Now God appeared in the flesh
Will not pass. This arthrosis is the wear of the cartilage.
For severe pain in the joints:
externally anti-inflammatory ointments( Bom-Benge or Butadion economy variant, best dolgite, diclofenac-, voltaren-, pyrox- and fastum-gel) or dimecid DIVERGED.The pharmacy sells a concentrate of dimexide, it must be diluted( 1 part dimexide for 2-10 parts water, maximum is allowed 50% solution, i.e., 1: 1), they moisten the tissue, which is applied to the affected area, covered with polyethylene, and on topsomething warm( scarf).for 20 to 30 minutes once a day for 10 to 15 days. Particularly strong effect, if you apply the joint with a voltarene or butadone and put a dimexide compress on it. WITH THE LOVE - REMOVE.
inside orthophene for a tablet 2-3 times a day after a meal 5 days IF THE STOMACH IS HEALTHY.If the patient - replace with movalis, nimesil or celecoxib( tselebreks) 2 times a day.
Exposure of cold or heat to the joint can reduce pain. It is difficult to predict what will be more effective in your case, so you have to try both ways and choose the one that helps you.
When the pain decreases, it is necessary:
- do not wear weights, avoid overloads( long standing and walking, especially on uneven terrain or stairs, jogging, fitness, hard physical work)
- use the walking stick for long walking and standing
- wearshoes with a low wide heel with a soft elastic soles like
- check on the flat feet and if it is - use insoles-arch supports
- do exercise therapy( not simple, namely therapeutic!) Also useful are swimminge and gymnastics in the water)
- for light exacerbations to take courses of massage and physiotherapy - you can master the massage technique yourself and buy a device for home physiotherapy, there are many of them, it is better to choose with magneto- and laser therapy
It is also useful sanatorium treatment where there are radonand hydrogen sulphide springs, mud therapy, swimming in the sea and procedures with sea water.
When overweight is recommended, swimming and limiting fatty, sweet, floury.
For any arthrosis, drugs that normalize the metabolism in the cartilaginous tissue of the joints are needed - chondroprotectors Arthra, Dona, Structum, Teraflex, Chondrazamine, Chondroitin, Glucosamine. Do not confuse them with dietary supplements. The basis of these chondroprotectors are chondroitin sulfate and glucosamine sulfate. These are natural substances, they are contained in food and are integral components of articular cartilage, so if they are deficient, the damaged cartilage is not restored.
Chondrosamine is a domestic analogue of the best drug Teraflex, only 2 times cheaper, for a course of 3-4 packs - 2 capsules 2-3 times a day, the course - 3 months, then - 1 month break, and repeat the course.
Complete treatment with chondroprotectors begins AFTER RINKING OF INFLAMMATION - when the pain has decreased. Treatment with chondroprotectors for oral administration should be long: the action usually begins after 3 months, and a steady effect - at least after 6 months. These drugs are specifically designed for long-term use and are usually well tolerated.
Do sit-ups on a chair or half-squats at a slow pace. Repeat 10-15 times. Full squats are harmful!
Rotations of the shin by weight. Raise one leg at an angle of 90 degrees, bending it at the knee, and perform rotational movements with the shin from the knee clockwise and counterclockwise. In this case, it is necessary to keep the position of the thigh of this leg immovable. Repeat 10-15 times with each foot.
Sit dangling legs and chattering with your feet.
The volume of movements should be increased gradually. If the exercise is worse - do not!
to the doctor it is necessary, it can be salt, slag, joint disease, go to the doctor do not pull
osteoarthrosis -masses with chondroxin, if strong pain drink meloxicam, diet
Spread ointment Dikul help
Teraflex, of course, the drug is not cheap, but the effect is good and long, it is necessary to start treatment now, further pain will only last longer and more often, take courses at 1.5-2 months, then six months break and repeat, if you notice an improvement, but it must come, to fix the effect, one more course - the total treatment will last 1.5 years, but it's worth it, good luck
what to do if your knees ache?
Contact a rheumatologist, there may be serious illnesses like rheumatoid arthritis.
To rub with menovasin, apparently lactic acid gathered in the joints of
First of all, you need to determine the cause. This may be a consequence of trauma, arthrosis, salt deposition, etc. General recommendations: create muscular support for the joint and develop the joint itself( the best option is swimming, it does not give harmful load to the joints), avoid jumping and running, better fast walking, follow your diet, it must necessarily contain products containing calcium, drink water, do not lift or carry weights( weight more than 4-5 kg).Try to use probukt, containing gelatin( but not fatty).[link is blocked by the decision of the project administration]
Amput slightly higher.
Firstly, it is wise to enter and exit the load, and secondly, do not forget about the sauna and massage. ..