Why do joints and knees ache after training? Treatment and prevention
Joint pain is a common problem for people involved in sports, not only professionals, but also amateurs. Most often suffer knee and elbow joints, less of ankle, wrist and hip. Why is this happening? What to do with discomfort, and how can it be prevented? These and other important questions are answered further.
Three causes of pain
Discomfort in the joints after training can be caused by the following reasons:
Pain in the tendon-ligament apparatus. Overstretching of tendons and ligaments leads to their traumatization and, consequently, to painful sensations.
Pain inside the joint:
Arthritis. In the case of pain after training, it is an inflammation that occurs after trauma( dislocation, stroke, etc.).The joint hurts not only with movements, but with palpation, often there is an increase in size due to edema or an increase in the amount of intra-articular fluid.
Osteoarthritis - destruction of articular cartilage, resulting from chronic microtraumatism.
The famous bodybuilder Li Labrada said: "Your power, if limited genetically, is only the strength and endurance of your joints."As a result of prolonged excessive exercise, arthrosis occurs, which causes pain and stiffness later.
Some trainers and sports physicians believe that muscle pain after training is a useful thing, showing that the body has received sufficient stress. The slogan of a bodybuilder: "There is no pain - no growth". However, this does not apply to joints: some exercises can cause pain, which will require the intervention not of a trainer, but of a doctor. An experienced athlete will always distinguish "right" pain from "wrong".
Features of the lesion "traumatic" joints
Pain in the elbow joints
This problem is most typical for representatives of power sports: bodybuilders, powerlifters, to a lesser extent hockey players and tennis players, but any strength training can lead to problems in the elbow.
This joint is very tender, so it needs maximum stability when carrying out strength exercises. Do not intend to stretch it or bend it on an unnatural trajectory, the most dangerous for him is the French press and deep push-ups on the uneven bars. Also, do not abuse isolated exercises on the biceps and triceps, which lead to chronic traumatization of the elbow cartilage.
The knee joint is a global problem for any athlete. Active sports( football, downhill skiing, tennis, wrestling, gymnastics, etc.) are characterized by dislocations, bruises and damage to the ligament apparatus. For power( bodybuilding, weightlifting, powerlifting, etc.) - abrasion of the cartilaginous membranes and the formation of arthrosis.
Injury of knee ligaments arises during movements in the joint along an unnatural trajectory, after which a partial or complete rupture of the external ligaments of the knee occurs. The joint with such a trauma begins to bend not only back and forth, but also to the right and left.
It is also possible to break the internal ligaments of the knee, and there is its instability( the shin with respect to the thigh can be moved as a drawer).
Knee ligament injury is a very serious thing, after it was put an end to the career of a huge number of athletes. It makes itself felt immediately: the pain occurs immediately after the injury, significantly increasing with time.
Meniscus injury occurs as a result of prolonged mechanical abrasion of the meniscus, or as a result of direct action( knee, dislocation, etc.).With such a trauma, the pain arises abruptly after an unsuccessful movement. Ingredients, fragments of the meniscus can "jam" the joint - getting into an unnatural position makes knee movements almost impossible because of the harsh pain.
Damage to the articular cartilage
This pathology is also the result of prolonged mechanical abrasion, which arises from the constant monotonous overload( running, cycling), or due to excessive vertical load( weightlifting, bodybuilding).The weight of an athlete( sumo, bodybuilding) is extremely harmful for the knee joint. If the cartilage is damaged, except for the pain, the patient may be disturbed by the crunch when moving.
Chronic galling of the knee cartilage inevitably leads to arthrosis.
Pain in wrist joints
In the wrists, pain after exercise usually occurs due to damage to the tendon-ligament apparatus. The reason may be excessive flexion or extension( tennis, hockey, martial arts), as well as excessive force on the brush. Arthrosis in this joint arises extremely rarely and in the majority are caused genetically.
Pain in the ankle
Pain in the joints of the foot, as well as in the wrists, is the result of a trauma to the ligaments or tendons. With unnatural bending inward or outward, fractures( rather, detachments) of the ankles are possible. Also, as in the brush, arthroses in the ankle in athletes - a rarity.
Treatment of pain
If you have joint pains - consult a doctor for diagnosis. Depending on the problem, the doctor will prescribe treatment.
Rapid interim measures:
- As an analgesic, non-steroidal anti-inflammatory drugs can be used: diclofenac, ibuprofen, nimesulide, etc. It is strongly recommended not to exceed the recommended dose, as this group of drugs can cause bleeding in the stomach, toxic inflammation in the liver, andrenal insufficiency.
- A good reducing effect is omega-3 fatty acid. It is found in large quantities in oily fish, fish oil( extracted from cod liver), as well as in linseed oil. You can use dietary supplements for this purpose, but a natural product is more effective and safer.
It is highly not recommended to swallow painkillers and continue training with the same load.
After consultation with your doctor, talk to the trainer. This is necessary to reduce the load, correct the technique of exercising, or at least temporarily abandon sports.
Four important prevention measures for
As you know, any injury is easier to prevent than treat, so every athlete must follow a number of simple rules so that doctors do not go afterwards:
Carefully observe the technique of doing the exercises. Many teenagers in the basement "rocking chairs" are engaged without a coach, and then complain about problems with joints. A qualified coach not only selects an athlete adequate load, but also carefully monitors the technique of exercises.
Do not neglect the warm-up. Any training should begin with a warm-up. It increases blood flow in the muscles, increases the tensile tendon, prepares the cardiovascular and respiratory system. Any professional will tell you: "no warm-up - the path to injury."
Use orthoses - special bandages that fix the joint. Orthosis prevents the movement of the joint along an unnatural trajectory, and also protects the tendons, redistributing the load.
Gently dose the load. Do not pursue rapid progress, excessive stress and overtraining do not contribute to the correct technique of performing exercises, and therefore increase the risk of injury.
The pain in the joints arising after sports is the result of injuries, improper exercise techniques, non-compliance with safety procedures during training, and excessive physical activity. Therefore, this problem requires the intervention not only of a doctor, but also an experienced coach.
It is important to know: why joints crackle.
Why joint pain after workout: pain in the knee joint |Are joints aching?
The nature of the pain usually happens:
- in the field of tendons during sprains, bruises;
- in the joint itself in case of inflammation or destruction in the result of a bruise or dislocation, while it will be clearly palpable;
- slight swelling or swelling.
Many competent athletes and medical specialists believe that joint pain after exercising is always present. So the load was in sufficient quantity and accordingly if there is no reaction - there is no sense from training. But here it is important to distinguish between a serious problem or a consequence of the usual not preparation. At the initial stages of training a person can experience pain, but only exclusively in the muscles.
Pain of the elbow joint
Appears when exercising on power - powerlifting, hockey, basketball, volleyball. But another kind of sport can damage joints. They are very easy to damage, so when doing the exercise you need to use special protective equipment. Do not intend to put your own vital organs in jeopardy. In addition, in the future, the road to any sport will be closed forever.
Pain in the knee joint
When the knee joints after the workout hurt, it means that the person is actively engaged in such sports, where for the most part the legs are involved, for example, athletics, figure skating. Here you can not do without dislocations, bruises and injuries of ligaments, and even their rupture may occur. It looks like the joint begins to bend not only back and forth, but also to the right and left.
Treatment of pain
At the slightest appearance of this kind of pain - do not hesitate, contact your doctor for help. Depending on the existing problem, he will be able to choose the right treatment.
Measures applied to combat the disease:
When the knee joints ache after training, you can take medications such as diclofenac, ibuprofen, fanigan, etc., as an anesthetic. Do not, in order to achieve a better effect, exceed the usual dosage, as this can causeharm to the stomach, liver and kidneys. My patients use a proven means, which can get rid of the pain in 2 weeks without much effort.When the first signs of pain appear, if, for example, the load is associated with running it is not necessary to stop training at all, it is quite possible to replace it without athletic walking for a while.
Everyone concerned about this issue when visiting a doctor asks a constantly recurring question: "Why are joint pains after exercise hard?.The doctor's task is only to find the right treatment, to remove the pain syndrome. The rest - the task of the coach to reduce the load, the technique of exercise or even for a while to abandon the sport.
Any disease, trauma or illness is better not to tolerate than in the long term to treat. Therefore, every novice athlete should know certain rules for the prevention of the disease:
- It is correct to observe the safety practices of the exercises. Many young people do not want to deal with the coach, believing that they already know everything. But in vain, any experienced coach will be able to properly select individual load, give a sensible advice and constantly monitor the technique of exercises.
- Begin all exercises always with a little warm-up.
- To prevent or prescribe a doctor, you can use special bandages that fix the joint. They are called "orthoses", which impede the movement of the joint, and also protect the tendons, redistributing the load.
- You never need to chase the achievement of a quick effect, thus increasing the load and time. A person who trains for weight loss will never be able to lose weight in 1-2 days, even if he trains instead of half an hour - a longer period of time. Any fatigue can dramatically increase the reception of trauma.
What do people say about joint pain, what specifically worries them?
After training, the hands do not bend and do not unbend in the hand and elbow
How often do you find out that after training the hands do not unbend, or do they bend in the full amplitude of physiological movements? Do you experience pain and slight trembling? Is there a swelling and discoloration of the skin in the area of the problem joint? Do not arms flex symmetrically or does only one limb signal such unhealthy symptoms? Answers to these questions can help in many ways to establish a preliminary diagnosis.
And we will help you to understand the possible causes of this condition. From the article you will learn why the hands do not bend after the workout and give a feeling of pain when trying to make the movements that are familiar to you. The question of why the hand does not unbend and hurt is also touched upon separately.
After training, the hands do not unbend - reason number 1
Reason number 1 of why the hands do not unbend after training - exceeding the allowable limit of physical activities during the session. Unprepared and warmed muscle fibers can not withstand extreme physical exertion. In this case, under conditions of insufficient blood supply, there is a temporary oxygen deficit in the tissues of the myocytes. A process begins which, in its etiology, resembles an acute myocardial infarction. Muscles respond with pain and refusal to continue contractile movements. As a result, aseptic inflammation develops, which intensifies the pain syndrome. A rapid accumulation of lactic acid begins, which further prevents the restoration of normal blood flow.
If there is no microscopic rupture of the muscle and tendon tissue, then the recovery period may take up to 14 days. In order to eliminate these symptoms, you just need to turn to an experienced manual therapist, who will conduct several sessions of therapeutic restorative massage and thereby restore normal blood flow.
Do not unbend your hands - the reason number 2
The second reason that you do not straighten your hands after exercise during training, can hide behind deeper pathological processes. These are microscopic injuries, which the athlete receives with sharp and intermittent movements. In the normal state, the tendon and ligamentous apparatus of a person is not ready for the fact that he will have to respond quickly to sudden physical stresses of an extreme nature. There is a certain "corridor" in which there is a stretching and contraction of the muscle, attached to the joints with the help of tendons.
With a sudden increase in severity or intermittent motion, a rapid contraction of the muscle fibers occurs, resulting in a microscopic rupture of the ligament or the muscle itself. This causes severe pain. Within a few hours there is swelling and redness of the area around the injured place. Stretching of the ligaments of the upper limbs can be either one-sided or symmetrical, for example, with a sharp rise in the rod.
Hands do not bend after training - reason number 3
Reason number 3 of the fact that the hands do not bend after training - is a slow metabolism in the muscle tissue. With active physical exertion in myocytes, proteins, fats and carbohydrates decay intensively to release energy, due to which you make any movements. In this biochemical process, toxins, products of decomposition and oxidation are released. All of them are diverted through the blood network of small capillaries. A large amount of oxygen is also required. If the metabolism is slowed down then the decay products and toxins accumulate in the muscle fibers, you experience pain and that the hands do not bend after training.
This is a dangerous condition, as inflammatory processes increase the volume of muscle tissue, small blood vessels are pinched and the recovery period is delayed for an indefinite period. At this time, your muscular mass of the upper humeral girdle is experiencing an acute shortage of oxygen and nutrients. With malnutrition and lack of physical exertion, muscle tissue can be replaced by fat cells filled with water.
Emergency assistance is required. In our clinic of manual therapy there are specially developed sports programs for recovery after training. You will be offered a relaxing and stimulating blood supply massage in conjunction with manual methods of affecting the muscles, ligaments and tendon apparatus. In addition, we conduct reflexotherapy sessions that are aimed at stimulating metabolism in the human body. This guarantees you a complete absence in the future of such conditions, when the hands do not bend after training.
The hand does not unbend - reason number 4
Another common reason that the hand does not unbend after the training is an easy dislocation of the wrist joint. Usually it is formed against a background of frequent stretches of ligaments and tendons of the carpal articulation of the bones of the hand. This causes further injury to the ligaments, which causes pain and a decrease in muscle tone. Typically, recovery, even without external medical assistance, occurs within 7 to 10 days. However, in the future, such injuries are not only repeated, but are becoming more severe in their manifestations. The final chord may be a fracture of the ray or rupture of muscle fibers.
To prevent this will help correct rehabilitation. First of all, it is necessary to give up further physical exertion and provide complete rest to the wrist joint for a period of 5 to 10 days. On the joint area is imposed a tight bandage. After acute symptoms subsided, you can start rehabilitative actions. To do this, you need an experienced manual therapist, who will recommend special methods of massage and therapeutic gymnastics. These measures will help restore the health of the muscular and ligament apparatus of the brush.
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Sore elbows after training
dibyl, how do you stay in the internet GO to DOCTOR! !!!bb Nubyar
After the first training in the gym, the arms hurt in the elbows is what?( They are clearly not in the joints)
Corruption - fatigue pain. Muscles ache from an unusual load. It will pass if you do not quit.
it means that the load on the muscle has gone, it's normal, it will pass gradually!))))))
It's wise to enter the load and go out, once a week always go to the sauna. ..Otherwise, soon these loads will not be in favor, but to the detriment of. ..
If the pain is in the region of the elbows, it is because of the congestion of the ligaments!there are micro tears.very small.when they grow up, the pain will pass away.(when muscles hurt - you immediately feel that these are the muscles!)
Elbow after training
the load on the joints is overstated, the load is reduced, before their development. And food, well, there, a cold and so on.