Remedial gymnastics for knee joints: set of exercises

At diseases of knee joints sometimes each step troubles, but it does not mean that it is necessary to refuse physical activities and to lead a sedentary life. Quite often small physical activity just also becomes the cause of these diseases, at it there is a weakening of muscles which support joints and bones. Medical sets of exercises help at many types of diseases of joints, especially at the initial stages.

Building and functions of knee joints

Knee joints are arranged difficult: they connect femurs, tibial bones and patellas. Their movements are limited to a complex system of external and internal sheaves. In them there are also cartilages (meniscuses) and synovial bags which will amortize them and stabilize.

The main function of knees is ensuring mobility of legs; in particular, upon transition to bipedalism they gave the chance to go on the ground without heavy blow about a surface.

Examine exercises for knee joints across Bubnovsky.

Advantage of physical exercises

People with sore joints should not refuse physical activity as it will only worsen situation. Regular performance of remedial gymnastics for knees will make the following salutary impacts on patients:

• will reduce pain, will remove stress from muscles. The person should not swallow too often of the anesthetics and other drugs having negative effect on digestive organs;
• will help to avoid a degeneration of joints and to do without operable intervention;
• will improve production of liquid which is articulate lubricant;
• promotes the best supply with nutrients and restoration of cartilaginous elements;
• will increase mobility and elasticity of knee joints and ligaments;
• will train a body and will remove fast fatigue;
• will improve a bearing and a figure, will well influence exchange processes and will promote weight loss.

Important! At diseases of joints it is necessary to get rid of the extra kilos which are strongly loading already suffering knees. It is also necessary to take measures for removal of all centers of inflammatory processes which can affect joints.

Indications and contraindications

Medical exercises for legs are very useful to rehabilitation after a trauma and also at the following diseases of knees:

• the first stages of arthroses, arthritises and gonartroz;
• after inflammatory diseases of joints;
• violation of motive functions.

Remedial exercises will serve as excellent prevention of illnesses of joints for elderly people and will help them to be long drivable. It will also well serve also those who spends much time standing or strongly loads them (athletes and dancers). Corpulent people should pay attention to such occupations and leading an inactive life as all above-mentioned categories have the increased risk of acquisition of articulate illnesses. However even the useful gymnastics is absolutely contraindicated in the following cases:

• exacerbations of diseases of a knee joint;
• sharp inflammatory forms of arthroses and arthritises;
• high pressure;
• some diseases of a thyroid gland;
• purulent inflammatory processes of synovial covers;
• cancer diseases;
• anchylosis – an illness at which joints absolutely stiffen and absolutely lose the mobility.

Important! At problems with knees many sports giving big load of joints – run, soccer, basketball and other are forbidden. At some diseases of knee joints even long walking is contraindicated, but the physiotherapy exercises will come to the rescue here.

Exercises for strengthening and development of a knee joint

At different degrees and the causes of diseases of joints the medical complexes have the nuances. Before occupations with physical activities it is necessary to get advice of the doctor.

At arthrosis

Osteoarthrosis (arthrosis) is the most widespread illness affecting joints and is characterized by dystrophic changes owing to damage of cartilages. Nearly a third of the people who crossed a threshold of 50 years suffers from it. A set of exercises at osteoarthrosis of the 2nd degree for development of knee joints:

1. Pendulum. To pick up a high chair or the place for sitting that legs hanged down and did not concern a floor. To raise legs and to lower back. Movements should be executed rhythmically 15 min. on each extremity. For increase in loading it is possible to use an elastic tape.
2. Bendings back. To lay down on a floor or to rise with an emphasis about a wall. To actively bend a knee, throwing a heel back, to a buttock, about 10 min.
3. Run sitting. To sit down on a usual chair with a back, having put feet on a floor. To serially lift and lower the bent legs as if at run. To carry out 10 min.
4. Squats. To make 15 squats, as much as possible bending a knee under own weight. If exercise is difficult carried out, then it is possible to lean against something and to do semi-squats.

At more severe form of arthrosis (3rd degree) by means of LFK not to restore mobility of knee joints any more, and exercises are used for preparation for endoprosthesis replacement operation. They promote strengthening of muscles and ligaments and will help to recover quickly after operable intervention.

Video: remedial gymnastics at arthrosis of a knee joint and a contracture of a knee In this case doctors recommend the following exercises:

1. Minisquats. To do small bendings of legs, having semi-bent knees. To return slowly to an initial position. To make 15 repetitions.
2. Rocking of legs. It is similar to the first exercise pendulum, but at it still it is necessary to clasp a hip on 5 cm over a knee and to do grinding, making the movements of palms back and forth. Massaging has to be intensive. For strengthening of loading it is possible to use an elastic tape.
3. Percussion by heels. To sit down on a usual chair and to tap serially with heels about a floor surface, feeling vibrations in knees. To carry out these percussions within 10 min.
4. Revolving object. To sit down on a chair and to do rotations in a knee joint by each leg with an amplitude which you will can do. To carry out for 15 min.

Whether you know? For removal of pain in joints it is possible to tie for the night to a sore point a cabbage leaf or to make for 15 minutes a compress of grated horse-radish and potatoes. Such means it is better, than swallowing of tablets, but treatment should not be limited to them.

At a gonartroza and osteoporosis

The deforming arthrosis of a knee joint (gonartroz) arises against the background of impoverishment of cartilaginous tissues of a knee and is followed by reduction of amount of synovial liquid and also its stagnation. Than the disease form is heavier, especially physical activities at occupations have to be sparing. Well the isometric exercises improving blood circulation as they will help to lower pain approach and will improve motive ability of knees. This complex will help:

1. Pereminaniye. To do rises on socks and to come back. They can be carried out both sitting, and standing.
2. Knee forward. To rise and make attack of a leg forward, having bent a leg on 90 °, leaning against other leg. It is possible to make at the same time a deflection back to make load of more active. To execute 15 times.
3. Serial raising of legs. To sit down and to raise legs at slow speed, unbending them in a knee as far as possible. To execute 15 times each extremity.

The degree is heavier, the more carefully and more slowly the complex becomes.

At an injury of a knee joint

Injuries of knee joints are quite often connected with stretchings and ruptures of sheaves.

Important! It is necessary to finish the cure of any injury of a knee up to the end. The wrong treatment or failure to follow doctor's instructions can lead to chronic dysfunctions of knees (to arthritises, an atrophy of articulate muscles and other).

Here you will be come to the rescue by this complex helping at sprain and after operations at their gap:

1. Tension of muscles. It is good to carry out this charging in a bed. To strain and weaken muscle fibers on hips and shins.
2. Bending of an ankle. Also lying to bend and unbend an ankle, doing movements towards a knee to 10 times. It is recommended to be done several times per day.
3. Circles sole. Lying in a bed, to do by each foot of movement in a circle, gradually increasing a circle to greatest possible.
4. Rollings of a ball. It can be carried out at expansion of the mode of movements. Between feet to put a medical ball and to do rollings on an interval of the placed legs on width of shoulders.

Video: exercises for recovery of a knee

After a change

Experts for rehabilitation after a change recommend to do a complex of the following exercises:

1. To lay down on a back and to squeeze, and after to unclench foot fingers. Then to execute 5 circular movements to the left, and after to the right. Then serially to raise direct legs. To execute 10 times.
2. Lying on a back, to straighten the extremity which was injured at a change and to strain group of muscles of a front part of a hip.
3. To raise a leg by 40 cm from a floor and to record a position for several seconds. To put it on a floor and to repeat, having replaced an extremity. To make 10 repetitions.
4. Still lying on a back, to bend a leg in a knee, to rest foot about a surface and to strain group of muscles of a back part of hips. To record a position on 5 sec. To make similar movements with other extremity. To make 10 repetitions.
5. To bend a leg in a knee, and then to accurately straighten it. To record a position for 5 seconds. To execute the same movements with other extremity. To make 10 repetitions.
6. To rise a back to a support (wall) and with the emphasis on it to raise the straightened leg by 40 cm from floor level. To detain on 5 sec. and to return down. To execute repetition of 10 times.

Whether you know? At changes it is useful to include in food culinary products with gelatin (jelly, jelly, jellied and other) and fatty acids an omega-3 (cod-liver oil). It will accelerate accretion of bones and recovery processes in cartilages and ligaments. Similar food is useful practically at any diseases of joints.

The number of repetitions is executed according to health.

Special techniques of exercise

Now there is not one medical complex for improvement of knee joints developed by experts and checked for years.

Exercises across Bubnovsky

The gymnastics of doctor Bubnovsky consists of extensions and power loadings that affects ukreplyayushche knee joints:

1. Lying on a back, to straighten legs and with a force to pull socks to itself. It strains muscles of a sural part. To do about 60 sec.
2. To turn on a stomach and in turn to bend and unbend legs in knees. To execute 1–2 min.
3. To change on a chair and again serially to bend-unbend legs. To execute 1–2 min.

Dzhamaldinov's complex

At diseases of joints recommend such exercises developed by Muslim Dzhamaldinov:

1. To sit down on a chair and to represent walking on one place, rolling a heel on a sock. To accelerate gradually, connecting the case which will move, as at ordinary walking.
2. To extend legs forward and to relax them. To part them, having turned feet socks inside so that knees adjoined. To record a position on 5 sec. and to return to an initial position. To make repetition of 5 times.
3. Sitting on a chair, to incline the case forward, and to straighten legs. To slide palms on extremities down.

This charging causes the minimum painful reactions and well disperses blood.

Video: set of exercises

Evdokimenko

The gymnastics of doctor Pavel Evdokimenko perfectly is suitable for treatment of arthrosis and also for restoration after operable intervention. Two times recommend to give per day such improving classes within a month. Duration of occupations – 10–15 min.

Read in more detail than walking on a lap is useful and harmful.

Sequence of exercises:

1. Lying on a back, to put hands along the case, to extend one leg on 15–20 cm from floor level. To record it on 40–60 sec. Taz and not to take away a back from a floor. To make similar movements, having replaced an extremity.
2. To turn on a stomach, to bend a leg on 90 ° and to raise it on 10–12 cm. To fix 12 sec. and, straightening, to put on a floor. To make repetition, having changed an extremity.
3. Lying on a stomach, to raise two legs. Then to reduce and part them.
4. To turn on the left side, having bent the left leg in a knee. The right extremity to straighten and lift whenever possible above. To record a position on 20 sec. To similarly execute everything on the right side.
5. To sit down on a chair, to raise a leg of a straight line and to hold 60 sec. To make repetition with other extremity.
6. To rise near a support and to rise slowly on toes. To hold a position several seconds and to fall heels by a floor.
7. Later in the same position put emphasis on heels, having raised socks. To fix a position several seconds, and then to lower socks back on a surface.
8. Continuing to stand near a support, to put one leg on a sock, leaving another motionless. To make repetition, having replaced an extremity.

At execution of this complex try to involve not muscles, namely joints.

Video: gymnastics for treatment of knees

By Popov's technique

For mobility of joints at knee pains it is possible to use the complex which is specially developed by the traumatologist Pyotr Popov. Before its performance it is necessary to promassazhirovat joints by means of the warming cream.

Also it will be interesting to you to learn more about yoga for a backbone and joints.

Let's consider exercises by this technique:

1. To sit down on knees with the emphasis on palms. It is more convenient to lean knees against a floor – so that there was no severe pain. To execute knees imitation of small steps when walking. When pain abates, to transfer gradually to them body weight. To do all movements accurately, without sharpness. In joints the emergence of heat and ease has to be felt. For a start to do such short steps of 1-2 min., and then it is possible to carry out longer.
2. To sit down on a chair or a sofa. Leaning on a sitting back, to make slow rifts from a heel on a sock, representing walking process. In process it is recommended to mass knees and hips for the best blood circulation.
3. From a position it being necessary to find a support and to adhere for it a hand. To take away a leg back and to make by it movement in a circle. To repeat, having replaced an extremity. For a start to carry out 1–2 min., then it is possible longer.

Vitaly Gitt

The set of exercises made by doctor Vitaly Gitt for sore joints takes a lot of time, but does not load joints at all.

Whether you know? At sore joints well helps to move actively, without loading knees and a spine column, the Scandinavian walking using special sticks. It can return completeness of life and lift limits in movements on foot. It is useful to practise in the pool also.

Sequence of performance of a complex:

1. To sit down on a high chair and to shake legs serially. Scope of movements small, pain has to be absent. At a heavy stage of arthrosis to execute up to 5 min., and in other cases of 5-10 min. For a start to do such movements 3 times a day, and then it is possible to spend more time. Such exercise can easily be done at office.
2. Standing near a support (wall) to execute incomplete squat before appearance of small pain. To make 2 times a day 5–10 min. with small breaks at appearance of pain.
3. Sitting on a floor, to extend legs before itself. To make an inclination forward before appearance of small pain. To undertake hands legs and to be tightened a little forward and back.
4. To sit down on a chair and to tear off a heel from a floor, having put emphasis on a sock, and after to lower back. Heels can be raised together, and it is possible serially. Movements are repeated in 3 seconds of small rest.
5. To sit down on a chair, having put feet on a floor. On the relaxed legs, having put small emphasis on heels, you splash slightly raised socks (1–2 cm from floor level) about a floor. A pause between approaches 3 sec. You carry out whenever possible and to the feelings longer, several hours are possible.

Video: exercises for knee joints Reasonable physical activities will help people to reduce unpleasant symptoms of diseases of joints with sore knees, to improve quality of life and to be restored after traumatizing. At such problems the movements which are not giving load of knee joints, but training muscles of legs and improving blood circulation are necessary. Now there is a set of techniques – the choice for you.