What exercises for the knee joint. Reliable and effective sets of exercises for arthrosis of the knee joint

25.11.202027.05.2017

Exercise for arthritis knee joint, as well as other procedures and activities are mandatory. After all, with diseases of the musculoskeletal system good effect achieved only after a comprehensive healing course.

Importance of physical activity

Osteoarthritis of the knee joint (or gonarthrosis) develops as a result of deformation of the tissues of the knee cartilage. This leads to a gradual decrease in the level of fluid within the joint space.

In childhood and / or in youth, arthrosis of the knee usually develops as a result of severe injuries. In middle age, the main cause of the development of pathology is recognized as insufficient physical activity.

Arthrosis is especially dangerous for the elderly. At an older age, constant morning work-out. Some simple exercises ensure the mobility of the knee joint and the safety of all its components.

If a person is used to constantly playing sports to the best of his ability, this will be a good protection against arthrosis. Of course, if the intensity of the load is properly balanced.

A dangerous consequence of gonarthrosis is a decrease motor activity. At rest, the joint does not hurt. Therefore, a person tries to move less to avoid discomfort. However, this is fundamentally the wrong approach. After all, hypodynamia accelerates all painful processes. As a result, the joint can completely atrophy. The patient becomes disabled.

The degree of development of the disease

Pathology in the absence of proper treatment and training goes through 4 degrees of development:

Arthrosis of the knee of the 1st degree causes subtle discomfort in the area of the affected joint. In parallel, there is a slight decrease in motor activity. During flexion or extension of the knee, a crisp characteristic sound is heard - crepitus. X-ray allows you to track the reduction of the intra-articular gap.
At the 2nd degree of development of arthrosis, the above symptoms are noticeably intensified. Also begins the destruction of bones and atrophy of adjacent muscles.
Arthrosis of the knee joint of the 3rd degree is manifested by acute intense pain, swelling of the patella, local hyperthermia. The limb as a whole loses motor activity.
The final stage - the 4th degree of arthrosis of the knee joint - leads to the complete destruction of the cartilage and the cessation of the release of joint fluid. In this case, surgical intervention is necessary. In some cases, the leg is amputated.

Therefore, gonarthrosis is better not to run. If you have any doubts, you should visit a doctor. After the examination, complex treatment will be prescribed. The exercise therapy instructor will recommend a set of exercises and the degree of intensity of the load.

What to Consider

Exercise therapy for gonarthrosis of the knee should be started immediately after diagnosis. Physical exercise For medical complex it is necessary to select together with exercise therapy - an instructor according to the instructions of a doctor.

The intensity of a particular exercise should be determined very carefully. After all, insufficient mobility will lead to joint atrophy. Excessive load will cause the intensification of pathological processes and the gradual destruction of cartilage tissues and the element as a whole.

Exercise therapy for arthrosis is necessarily included in the complex treatment program along with such methods as:

taking oral medications;
therapeutic injections;
external means;
massage;
motor activity correction.

Therapeutic gymnastics is prescribed taking into account such indicators as:

patient's age;
the cause of arthrosis;
general state organism;
specific stage of the disease;
normal level of physical activity;
the presence of comorbidities.

Is it possible to continue with arthrosis of the knee joint active classes sports, the doctor decides. In the early stages of the disease, it is usually recommended to adjust the intensity of such activities. This will avoid overstrain and prevent atrophy of the articular tissues.

Therapeutic gymnastics for arthrosis of the knee joint is a set of exercises performed in a standing position, sitting, lying on your back or stomach. The main thing that initial position the body was not strictly fixed. During the exercise, you can not squat or sit in a chair.

For classes you will need:

sportswear;
gymnastic rug;
stable chair With high back and hard seat.

During classes, you should periodically relax and rest. This will prevent overload of the knee joint and the entire musculoskeletal system. You need to work constantly.

If the pain increases, the exercises must be interrupted, completely relaxing the joint. It may be necessary to suspend gymnastics for 2 or 3 days on the advice of an instructor or attending physician.

Mode of conduct and preparation for classes

Depending on the condition of the knee joint, physiotherapy exercises need to be done from 30 to 40 minutes daily. In order for the load on the joints to be optimal, it is better to perform exercises 3 or 4 times a day. The duration of each lesson is no more than 10 minutes.

At first, exercises are done 5 times. Over time, the number of repetitions gradually increases. As the mobility of the joint is restored, the amplitude of training movements also increases. Exercises should be performed 30 minutes before the next meal or 90-120 minutes after it.

The workout starts with a light warm-up. After that, the exercises recommended by the exercise therapy instructor are performed. The specified order must be followed. Motor activity and physical activity increases gradually.

Fast and abrupt movements during exercise should be avoided. It is necessary to bend and unbend diseased joints very carefully. At the same time, you need to carefully monitor your condition. By doing exercise therapy complex only slight discomfort is allowed. When pain occurs, you need to see a specialist.

After the end of the next workout, you need to do self-massage and relax a bit, completely relaxed. More on this will be discussed below.

Exercise therapy in the prone position

Classes begin in the supine position. To do this, lay a special rug or thick bath towel on the floor.

Lying down, pull your heels forward. The toes are pointing straight up. This will relax the muscles.

Firmly press the back and especially the lumbar region to the mat. Straighten your arms along the body. Stretch your legs and lift them alternately, trying not to bend your knees. The extended leg is held on weight for about 5 to 10 seconds.

Press a straight back to the litter. Stretch your arms to the sides. Bend the legs alternately at the knee and pull them to the abdominal region or to the chest. After a few seconds, gently return the leg to its original position.

An exercise that simulates cycling is performed with smooth, alternate movements from a prone position. On the advice of a specialist, you can use.

Horizontal swings are performed in lying position. The legs alternately rise above the surface by about 20 cm and are laid aside.

Lie on your right side. Align your back left hand stretch parallel to the body. Bend the right leg at an angle of 90 ° at the knee joint. Left - stretch and lift 10 - 15 cm. Hold on weight for a few seconds. Lower slowly. Roll over to your left side and repeat the exercise with your right leg.

Lie on your stomach, pressing lightly against the mat chest. Straighten your arms along the body. Gently bend the legs in turn at the knee joint. After holding for a few seconds in a bent position, gently straighten.

Lying on your stomach, press your chest and pelvis tightly against the mat. Straighten your arms along the body. Stretch your legs and alternately raise them 15 - 20 cm from the surface. Point your toes towards yourself. When performing the exercise, only the femoral muscles work.

Static exercise therapy sitting and standing

To perform such exercises, you need to choose a comfortable and stable chair with a high back and a hard seat. Sitting on it, you need to align your back. Outstretched leg gradually raise to the highest possible height. Hold in this state for no more than 30 seconds. Then slowly return to the starting position. Repeat the exercise with the other leg.

Stand near a chair and grasp its back with your left or right hand. Straighten your back and straighten your legs. Gradually rise on your toes or stand on your heels, lingering in this position for 3 to 5 seconds.

Without changing the starting position, slowly roll from toes to heels and back, imitating the movement of a sea wave. The intensification of blood circulation at the same time will improve the condition of the joint.

Sit on a chair or table. Straighten your back. Hands rest on the surface. Lower your legs and relax. gently rocking lower limbs Alternate flexion and extension of the knee joints.

Therapeutic classes in the pool

A good effect in arthrosis of the knee joint is exercise in the water. In summer, you can perform them in open water. In cold weather - visit the pool for this.

The main thing is that the water temperature is pleasant. This will relax the joint. Water significantly reduces the intensity of pain in knee pathologies, so the load during such exercises can be slightly increased.

Basic exercises for arthrosis of the knee joint in water:

slow;
flexion and extension of the joint;
smooth swings in any direction;
squats;
rotation of the knee joint;
oscillatory movements.

Before starting such training, you should consult with a specialist.

When all the exercises are done, you need to conduct self-massage. For this smooth movements in the forward and reverse direction (from the groin to the knee), the hips are gently rubbed in front and on the side.

When the massage procedures are over, you need to lie down and relax your knees and all other joints and muscles. After 5-10 minutes, you can start normal activities, trying not to overstrain the diseased areas of the limbs.

The process of childbirth is perhaps the most traumatic event in the life of a young child. Large compressive forces act on the fetal head in the birth canal, which, under certain conditions, cause injury.

Although the body of a newborn is well adapted to endure the stresses of childbirth, sometimes (and in our time, with the use of medical and surgical intervention in the process of childbirth, more often) protection fails and birth trauma occurs.

Causes

Too much when a baby is born is completely unpredictable. The organisms of mother and child can behave differently, and medical omissions are not excluded.

The reasons can be both external and internal factors. According to statistics, birth injuries in newborns are due to the following indicators.

"Maternal" factors:

early or late age of a woman;
hyperanteflexia, uterine hypoplasia,
preeclampsia;
narrow pelvis;
cardiovascular, gynecological, endocrine diseases;
occupational hazards (if a woman, for example, worked in the chemical industry);
delayed pregnancy.

Fetal pathologies:

breech presentation;
oligohydramnios;
large sizes;
prematurity;
abnormal (with a turn) position of the fetus;
hypoxia;
asphyxia;
asynclitic (incorrect) or extensor insertion of the head.

Anomalies of labor activity:

protracted childbirth;
rapid delivery;
discoordinated or strong, as well as weak labor activity.

Mistakes in obstetrics:

Subluxation in cervical region occurs as a result of both active and indirect effects on the head. Another provoking factor is the spontaneous contraction of the neck muscles.

In children, this usually happens when they turn their head, and it assumes an unnatural position. And given the hyperactive motor activity of children, this can happen quite often.

Subluxation of the cervical vertebrae in newborns is not only acquired, but also congenital. That is, this pathology is often the result of birth trauma.

During childbirth, the baby's head shifts relative to the main axis, as a result of which the force of muscle pressure in the birth canal changes and the articular ligaments are damaged.

Another common cause of the development of pathology is the improper performance of sports exercises. Subluxation can occur when falling on the head, during a headstand, when diving into an unexplored and shallow reservoir, with incorrectly performed somersaults, and others. sports exercises.

Most often, the causes of such a pathology are traumatic effects, sometimes this may be the result of tumor growth, strong muscle spasms and even the wrong position during sleep.

Separately, it is worth dwelling on cases of neck dislocation in a child, sometimes even in a newborn. In an infant, neck dislocation often occurs due to trauma during childbirth.

The child almost always receives such an injury with an unnatural presentation or as a result of entanglement of the neck with the umbilical cord. These factors can cause powerful bending deformities in the cervical region and subsequent dislocation of the neck in one vertebra or several at once.

Sometimes the reason for the displacement is insufficient control of the position of the child's head - its sharp tipping.

For patients who have reached middle age, the main causes of neck dislocation are somewhat different - in the vast majority of cases, these are the consequences of traumatic disorders.

Dislocation of the neck, with a complete loss of intervertebral connections, is not common, the main part of such injuries is represented by subluxations, which are especially dangerous due to mild symptoms.

READ ALSO: What is the curvature of the spine called?

The first symptoms of neuralgia may appear only after a few months, and this makes treatment difficult. Often, by this time, partial loss of hearing, vision and disturbances in motor activity are observed.

Here is a list of the reasons that most often leads to a dislocation of the neck - to the displacement of its complete or partial vertebrae:

Birth injuries can be caused by many factors, the most common being:

delivery time (rapidly fast or too long);
the time the fetus stays in the womb (premature and post-term babies);
application of the vacuum extraction method;
discrepancy between the anthropometric data of the pelvis of the mother and the head of the child;
usage caesarean section;
incorrect location of the fetus at the time of labor;
asynclitic insertion of the head;
use of forceps during childbirth.

In many ways, birth injuries are due to the fact that a pregnant woman belongs to a risk group for one or another indicator. Thus, the age of the expectant mother has a significant influence on the outcome of childbirth.

The optimal age for the first delivery is 20-25 years, since such women have much less chronic diseases and a history of abortions. The consequences of childbirth can be associated with trauma to the mother and baby if they occur at the age of over 30 years (for repeated pregnancies - over 35 years).

Perinatal pathology is more common in the presence of such risk factors:

incorrect position of the fetus in childbirth;
clinically, anatomically narrow pelvis mothers;
large fetus, or low body weight;
intrauterine oxygen starvation of the fetus;
premature, overdue fetus;
weakness of labor activity;
rapid childbirth;
fetal malformations, such as hydrocephalus;
a history of bone injury in a pregnant woman.

Kinds

Depending on the cause and nature of the damage, there are different kinds birth injuries, the main classifications of which are two.

Classification No. 1 (for reasons)

Among all subluxations of the cervical vertebrae, there are three types of this pathology, which are most often diagnosed in children:

signs

In hospitals, injuries during childbirth in a child are diagnosed only in cases where their signs are literally visible to the naked eye and represent open mechanical injuries:

fractures;
breaks;
tears;
dislocations;
hemorrhages (hematomas);
compression.

Since birth injuries in children require, in some cases, a judicial and prosecutorial investigation due to the identification of medical errors, neonatologists and pediatricians do not diagnose them too actively.

Therefore, most often the symptoms are detected after discharge from the hospital and are explained by pathologies of intrauterine development or improper care of the newborn in the first days of his life.

Symptoms of soft tissue injuries:

scratches, petechiae (pinpoint hemorrhages), abrasions, ecchymosis (bruises);
tumors;
absence fontanel pulsation, its painlessness, is often accompanied by jaundice and anemia.

Signs of trauma to the skeletal system:

swelling and swelling;
inability to perform active movements with the injured limb;
pain syndrome, because of which the child often cries a lot;
main signs of intracranial birth trauma - muscle weakness, temperature changes, asthma attacks, uncoordinated movements of the limbs, their trembling, convulsions, spontaneous eye movement, bulging fontanel, drowsiness, cry weakness;
deformities, shortening of the limbs.

Injury symptoms internal organs:

bloating;
muscular hypotension, atony;
depressed physiological reflexes;
constant profuse regurgitation;
arterial hypotension;
vomit.

Signs of CNS disorders:

lethargy, areflexia;
muscle hypotension;
weak cry;
diaphragmatic breathing;
autonomic disorders: sweating, vasomotor reactions;
shortness of breath, cyanosis, bulging of the chest;
congestive pneumonia;
asymmetry of the face, mouth;
bias eyeball;
difficulty in sucking.

Most of the symptoms of birth trauma in a baby do not appear immediately, but only 4-5 days after his birth. It often happens that the mother attributes lethargy and drowsiness to the normal state of the crumbs, and in the meantime, there is damage to any internal organ.

A correct diagnosis can only be made after comprehensive survey and delivery of relevant tests. They will depend on the type of birth injury.

READ ALSO: Osteoarthritis of the knee - signs, causes, degrees and treatment of osteoarthritis of the knee

With the world on a string. The charming wry smile of Hollywood actor Sylvester Stallone is nothing more than a consequence of a serious birth injury. As well as a severe speech impediment, from which the artist had to get rid of for a long time.

Symptoms of birth trauma in newborns

Immediately after birth, the clinical picture of perinatal pathology can be very different from that after a certain period of time. Below are the main signs of injury by type that a neonatologist detects as a result of the first examination of a child.

Soft tissue injury

They are damage to the subcutaneous tissue, skin and muscles. These include a variety of abrasions, hemorrhages, and most of them are not dangerous and heal quickly after local treatment.

The consequences for the child may be more severe if the muscles are injured. Most often, birth injuries affect the sternocleidomastoid muscle, in which a rupture of fibers can occur.

Symptoms of pathology - the appearance of a hematoma in the affected area, as well as compaction, sharply painful when palpated. Sometimes these signs appear only after the child is discharged from the hospital, and in this case they are almost always accompanied by deviations in the normal position of the neck (torticollis, or tilt of the head in the direction where the muscle is torn).

Diagnosis of birth trauma

Diagnose subluxation cervical vertebra» is difficult because its symptoms are often similar to those of other pathologies. Usually, for an accurate diagnosis of subluxation, it is enough to take X-rays of the neck in the direct posterior and lateral projections.

However, given the severity of the condition of a particular patient, the doctor can also take an x-ray in an oblique projection. If there is a suspicion of displacement of the atlas, then an x-ray is performed through the oral cavity.

As additional funds diagnostics of subluxation of the cervical vertebra, magnetic resonance and computed tomography are used. To rule out neurological diseases, a consultation with a neurologist may be required.

Reencephalography is used to diagnose chronic subluxation.

Among the methods for detecting birth injuries, which are used both in the perinatal period (up to 7 days after birth), and in the first year of life and older:

examination of the newborn;
palpation of the head, neck, limbs;
Ultrasound and radiography;
MRI, CT;
functional tests;
consultations of narrow specialists.

Treatment of birth trauma in newborns

The treatment of this pathology of the musculoskeletal system consists of such measures as the reduction of the displaced vertebra and further restorative procedures. Correctly put the vertebrae in place can only be a qualified chiropractor or traumatologist - orthopedist.

The doctor will adjust and treat the child's subluxation only if there are no severe complications, such as cracks, torn ligaments, etc. Surgical hospitalization of the victim will facilitate the work of a specialist and further treatment.

Treatment of this pathology in children involves the use of conservative methods. After the reduction of the displaced vertebra, the child must be provided with proper attention from adults.

Article publication date: 03.12.2014

Date of article update: 02.12.2018

How to do physical education correctly, what are the non-obvious nuances in training, and what specific exercises should be done to say goodbye to the disease?

If you are determined to fight for recovery, stop relying only on drugs - many of them will not give the desired effect if you neglect physical activity! Nature gave the joints the ability to recover only when we use them. When moving, cartilage tissue secretes synovial fluid, which provides gliding articular surfaces, and if there is no mobility, the lubricant is not released, the cartilage dries up and arthrosis progresses.

Exercises for arthrosis of the knee joint (gonarthrosis) should maintain mobility in the knees and prevent them from completely stiffening.

At first, gymnastics may seem difficult, cause discomfort and even slight pain, but such pain is healing. Few weeks regular classes– and she will disappear.

You need to do at least 2-4 days a week, but best of all - daily, for 30-45 minutes. The load must be dosed, that is, you should not be very tired after completing the complex. If a half-hour session seems too long, do the exercises in several sets. For example, every 10-15 minutes, pause or divide the complex into 2 parts - do one in the morning as a charge, and the second in the afternoon or evening.

You will feel the effect quite quickly: after 1-2 weeks of training, most patients note a decrease in morning stiffness in the knee joints and easier load tolerance on them. Persistent improvement occurs after a few months, but also after that, you can’t stop exercising: the path to recovery from arthrosis of the knees is the path of an athlete.

An exemplary set of exercises for knee arthrosis. Click on the picture to enlarge

Two simple and very effective sets of exercises

It is important to start each complex with the simplest exercises - for warming up, then their order can be any. Perform light exercises alternately with difficult ones so as not to overload the knee joints, and after classes there is no muscle pain. If there is a sharp pain in the depth of the knee, stop exercising and see a doctor.

A set of exercises from a standing position

Walking in place. Put your hands on your belt and march, trying to raise your knees higher.

Holding on to the support, lift one leg off the floor and perform slow flexion and extension at the knee with maximum amplitude. After 8-10 reps, change legs.

Rise on the toes of both feet and, without taking your feet off the floor, stand on your heels, raising your toes as high as possible. Repeat 25 times.

A set of exercises from the position "on the back"

Bend your feet at the same time and in turn, trying harder to stretch your toes towards you. At the same time, you should feel a strong tension. calf muscles. Repeat 10-15 times.

The well-known "scissors": lift straight legs above the floor, spread them a little and bring them together again, crossing. After that, spread and cross again so that the other leg is on top. Repeat 4-6 times.

Bend your leg and while counting "one-two", helping with your hands, pull your knee joint to your stomach. Lower your leg for a count of three or four. Repeat 4-6 times.

"Bicycle": bend your knees and hip joints and imitate pedaling with them. Repeat 8-12 times.

Bend both legs at the knees and bring your feet on the floor to the pelvis. Slowly and smoothly swing your legs until the knee is fully extended. Repeat 8-14 times with each leg.

Nine exercises of Dr. Evdokimenko

According to rheumatologist Pavel Valerievich Evdokimenko, the author of many books on the health of the musculoskeletal system, this complex gives the fastest result. These exercises involve all the tendons and muscles associated with the knee.

Lying on your back, lift your straight leg about 15 degrees off the floor. Hold this position for 25-40 seconds and lower your leg. While lifting and holding the leg, the body and pelvis should remain motionless - only the muscles of the thigh and buttocks work. After a short rest, lift the second leg. In the static version, the exercise is performed 1 time, in the dynamic version, the time of holding the legs is reduced to 1–2 seconds, and the number of repetitions increases to 10–12.

Lying on your stomach, bend one (any) leg at the knee joint 90 degrees. lift up bent leg 10 degrees above the floor and hold for 25-40 seconds. Holding the leg, as in the previous exercise, occurs only due to the work of the muscles of the thigh and buttocks. In the static version, it is performed 1 time, in the dynamic version, the hold time is 1–2 seconds, the number of repetitions is 10–12.

Exercise for physically strong people with trained muscles: lying on your stomach, raise your straight legs 10-15 degrees above the floor and slowly spread their sides, then also slowly bring them together. Without lowering your legs to the floor, repeat the mixing and breeding 8-10 times.

Lying on your side, bend the lower leg at the knee joint, and straighten the upper one. Slowly raise your top leg 40-45 degrees off the floor and hold for 25-35 seconds. Roll over to the other side and repeat the same movements.

Sitting on a chair, raise the straightened leg as high as possible, linger for 40-50 seconds, then lower it and do the same with the second leg. Repeat 2-3 times.

Standing, leaning on the back of the chair with your hands, rise high on your toes and linger for 20-30 seconds. Do 10-15 repetitions. In the dynamic version of the exercise, the duration of the rise on toes is 1-2 seconds. As you lower your heels to the floor, be sure to relax your calf muscles.

In the rhythm of the previous exercise, lift your toes while standing on your heels.

Place one foot on the toe with the heel high, while the other foot is on the floor with the entire foot. After that, smoothly change the position of the legs, as if rolling from toe to heel.

Sitting on a chair, massage the thighs, vigorously rubbing their front and back sides about 3 minutes. Finish by gently stroking each thigh from bottom to top.

Another effective complex:

General contraindications for physical education

Increased intracranial and arterial pressure.
Acute inflammatory diseases of any localization.
Diseases of the heart and blood.
Hernia of the abdomen and groin.

Important Conclusion

Gymnastics is not the only, but an extremely important component of the complex of therapy for arthrosis of the knee joints. And its combination with the general physical activity And in a healthy way life is more healing than any medicine.

Owner and responsible for the site and content: Afinogenov Alexey.

The knee joint is one of the most complex and mobile systems in the body. The joint has a powerful load when walking, jumping, climbing stairs and power loads.

Due to dystrophic, degenerative diseases and injuries, nutrition and blood supply to articular tissues deteriorates. Also, there is a malfunction in the functioning of the musculoskeletal system, the cartilaginous coatings of the intraarticular bone tissues become thinner and the menisci are destroyed.

As a result of osteoarthritis, arthritis, or changes in the integrity of the ligaments and bones, the mobility of the knee joint is impaired and various inflammatory processes develop in them. Such pathologies are treated with medications, surgery, physiotherapy and exercise therapy.

Knee exercises can be prescribed at various stages of the disease. Well physiotherapy exercises necessary to improve the functioning of the musculoskeletal system.

The course of therapeutic exercises should be prescribed only by a doctor, otherwise injuries may occur. The duration and intensity of exercise therapy depends on the nature and complexity of the disease, the presence of concomitant pathologies and the age of the patient.

A full-fledged set of exercises is prescribed after the acute stage of the disease subsides - a decrease in pain, reduce inflammation and normalize local temperature.

Exercises for the knee joint have the following goals:

improving the elasticity of the ligaments in the knee;
the establishment of the process of blood circulation, which improves metabolism, restores cartilage tissue, stimulates the release of synovial fluid;
strengthening the muscular apparatus of the lower leg and thigh, which are directly involved in the motor abilities of the knee;
improvement emotionally and physically.

Note! Knee exercises can be done in groups. But definitely under medical supervision.

Daily performance of the exercise therapy complex contributes to full or partial recovery. The effectiveness of gymnastics depends on the degree of damage to the knee joint.

When performing a set of exercises for knee health, certain recommendations must be followed. So, training should be systematized, and the course of treatment lasts from 2 weeks to 1 month.

Wellness exercises should be done two maximum three times a day from 10 to 15 minutes. The total daily duration of training takes up to 45 minutes.

The level of load on the knee joint should increase gradually. At first, 3-4 approaches should be done, gradually increasing their number up to 15 times in one approach.

When performing exercises, there should be no discomfort and pain. In case of unpleasant feelings, it is necessary to stop the training process. If the pain syndrome during the following classes does not decrease, then you should consult a doctor.

At the initial stage of charging, the amplitude should be low, and towards the end it should increase. All exercises for the knees must be done with concentration, carefully working out the ligaments and muscles.

After the therapeutic gymnastics you need to rest on a hard surface, taking a prone position, while the knees should be in an unbent state. Thus, the process of blood circulation will be restored in the knee joint.

After charging, it is also useful to take a contrast shower and do self-massage on the affected area and soft tissues surrounding the joint.

From exercise therapy one should not expect instant and positive action. Therapeutic exercise can improve the condition of the knee joint with arthritis, trauma, arthrosis after prolonged therapy combined with other types of treatment.

Evdokimenko's technique: a set of exercises for the health of the knee joints

Academician, psychologist and rheumatologist Pavel Valerievich Evdokimenko developed a set of exercises aimed at the rehabilitation of degenerative and inflammatory diseases of the knee joints.

Thanks to many years of experience, the doctor has created a course of therapeutic exercises that has a beneficial effect on the functioning of the musculoskeletal system and improves the general health of the patient.

As a rule, knee dysfunction occurs with osteoarthritis, during which bone and cartilage tissues are destroyed, the range of leg mobility is reduced, and the synthesis of synovial fluid is disrupted.

The disease progresses after suffering an injury, due to metabolic disorders and due to inflammation occurring in the knee joint (, periarthritis, arthritis).

Note! The complex structure of the knee joint, its motor abilities often becomes the cause of the progression of pathological processes.

However, before proceeding with therapeutic exercises, you need to know about some contraindications:

rehabilitation period after the operation (1 month);
arterial hypertension;
menstrual bleeding;
high intracranial pressure;
acute blood diseases;
inguinal hernia and abdominal hernia;
heat;
chronic diseases of the cardiovascular system;
acute inflammation of the internal organs.

Exercises for arthrosis

Exercise therapy for knee arthrosis consists of 8 exercises and self-massage. They should be done sequentially for maximum effectiveness.

Stretching is important element physical therapy, which should be performed before starting gymnastics to avoid injury.

So, the first exercises for the knees are as follows: lying on the stomach, the upper limbs are located along the body. Alternate lifting of a straight arm up (distance 15 cm from the floor) with its retention on weight for 40 seconds. When performing this exercise, it is important that the pelvis is well fixed, and the movements are performed by the abdomen and thigh muscles.

The second exercise: the starting position (IP) is lying on the stomach, the left (right) limb is bent (90 degrees). The leg slowly rises 10 cm from the floor, and then hangs for 10 seconds.

The third exercise: IP lying on the stomach. Slowly raise 2 legs to the maximum height, after which, slowly, the limbs should be spread to the side, and then brought together. This exercise increases arterial pressure therefore, it must be done with extreme caution in those who suffer from hypertension and coronary heart disease.

The fourth exercise: SP lying on your back on your left side, you need to bend your left leg, and straighten your right leg and raise it to the maximum distance, holding it in the air for 20-30 minutes. After that, the action should be repeated with the right leg.

Fifth exercise: Sit on a chair, and then alternately lift the straightened limb, holding it on weight for about 50 seconds. If during the performance of such an action there is severe pain in the knees, then the range of motion should be reduced until discomfort will not completely disappear.

Sixth exercise: you need to turn your face to the back of the chair, holding it with your hands in a standing position. Perform a gentle raise on your toes and stay in this position for 3 seconds, and then return to the PI.

Seventh exercise: IP as in the previous case. Then you need to stand on your heels and try to lift your feet up.

The eighth exercise for the knees: IP is similar. The right leg must be raised to the toe, while the left leg must remain motionless and vice versa.

After the exercise, you should massage the front and side of the thigh from the knee to the groin area for five minutes. First, the skin is rubbed, and then the muscles are stretched. The end of the massage procedure are stroking movements.

Charging with arthrosis of the knee joint improves motor functions and reduces pain after the first session. But to positive effect was long, it is necessary to complete a full course.

In order for all the exercises from the medical complex to be performed correctly, you should consult a doctor who will put the right training technique. After all, strict adherence to medical recommendations and the diligence of the patient will keep the knee joints healthy, preventing the development of pathological processes.

If you have had a knee injury or suffer from arthrosis of the knee joint, you may be afraid to give a painful joint a load. And this is the biggest mistake that a person with joint problems can make.

And after injuries, and with arthrosis, and with arthritis, and with other joint ailments, the knee must be given physical activity. Another thing is that it should be done correctly. Below are 12 safe exercises to strengthen both healthy and diseased knee joint.

This is the simplest exercise that even people with severe joint damage should perform.

Sit on a chair. Feet are on the floor. Hands rest on the knees or lowered to the sides of the body.
Slowly raise one leg, straightening it at the knee.
Hold the pose for 2-3 seconds, then return to the starting position.
Repeat 10-15 times for each leg.

Hamstring tension

Stand up straight. You can stick to a wall or a chair. However, it will be better if you do the exercise without support. This will not only give a load on the tendon, but also improve the functioning of the vestibular apparatus.
Slowly bend one leg at the knee, moving the foot back.
Repeat 20 times for each leg.

If you don't have any serious problems with your knees, give them additional load. To do this, do not lift your free leg, but pull an elastic band or expander with it.

Calf stretch

Stand facing a wall with your palms on it.
Take your right leg back, and put your left leg forward and bend at the knee, transferring the entire body weight to it. In this case, the knee of the right leg should remain straightened, and the feet of both legs should be pressed to the floor.
Hold the pose for 30 seconds.
Repeat for the second leg.

Lateral hip lift

Lie on the floor on your left side.
Raise your body by leaning on your left forearm. Lift your left thigh off the floor, accepting.
It is not necessary to hold the pose for a long time. You can jump right back.
Do 30 repetitions for each side of the body.

Lateral leg lift

Lie on the floor on your left side.
Raise your body by leaning on your left forearm. lift up right leg trying not to bend her knee. Raise as high as you can.
Do 30 repetitions for each leg.

Straight leg lift

Lie on your back. The arms are parallel to the body and pressed to the floor with the brushes.
Bend one leg at the knee, and lift the other up. The leg should remain straight and form an angle of 90 degrees with the body. Do not tear your lower back or arms off the floor.
Repeat 10-12 times for each leg.

Leg raise, prone

Lie on your stomach.
Raise one leg up, without bending it at the knee, as high as possible.
Hold the pose for 3-5 seconds.
Repeat 10 times for each leg.

Stand straight with your legs apart 1.2-1.4 meters.
Place your hands in front of your chest.
Slowly bend your knees. Ideally, your thighs should be parallel to the floor. But if this is not possible, just bend your legs to the extent that your physical fitness allows.
Keep your back straight and your knees out to the side (you may want to bring them together, but don't give in to that urge).
Hold the pose for 15 breaths and then slowly return to the starting position.
Repeat 3 times.

Stand up straight.
Slowly sit down so that a 45-degree angle is formed (knees should not go beyond the toes).
Fix the pose for a few seconds. In order not to fall, protect yourself from behind with a chair.
Repeat 10-15 times.

Climbing stairs

Stand up straight with a small bench in front of you.
Raise your right leg on it, and then pull your left leg up.
Return to the starting position and make a rise to the bench, starting with the left foot.
Repeat for each leg 20 times.

To increase the load, take dumbbells.