Osteoarthritis - degenerative changes in the cartilage, accompanied by pain and crunching under load, deterioration of joint mobility.Fully cured arthritis impossible.
However slow the progression of the disease, to prevent the complete destruction of the articular cartilage and improve mobility possible.Besides conservative medical techniques well proven special gymnastics with osteoarthritis of the knee.
After a night
Morning exercises with osteoarthritis of the knee takes a minimum of time, but will improve the blood flow to the joints and microcirculation.The exercises are performed sitting with a straight back as far as possible, if it is difficult to keep the back, lean against the pillows.Legs place on the floor shoulder-width apart.Each exercise is performed for at least 30 seconds.
- Alternately rhythmically pull socks stop over, leaving the heel on the floor.At the same time his hands massage my knees light rubbing movement.Massage with osteoarthritis of the knee has a slight stimulating and warming effect.In combination with massage exercise produces a significant therapeutic effect.
- rise heels.Similarly to the first exercise.Continue to rub his knees, but in a circular motion.
- Reduction-breeding.Heels are shoulder-width apart, slowly and smoothly turn the socks inside foot, while rounding your back.Then, the maximum expand outward of the foot and knees, possibly having caved in back.
- flexion-extension.Slowly and carefully bend the leg at the knee, pulling it under itself.If it turns out, lift your foot off the floor.Then fully straighten and repeat with the other leg.
- Steps forward and back.Fully taking his foot off the floor on a "one-two" Step into feet first, to "three or four" return of the foot under the bed.
These simple exercises with osteoarthritis of the knee will have a restorative effect and prepare his knees for a long day.
Legs test load during the day.In order to achieve a therapeutic effect and relief of pain in osteoarthritis of the knee joint exercises should be performed every day.
Therapeutic exercises should include all fold, unfold, and circular motion in the knee joint without axial load.Necessarily should be a warm-up (you can use the exercises of the morning exercises) and self-massage.Do not forget about proper deep breathing - Avoid straining, breathe evenly and deeply.
From Exercise therapy in osteoarthritis of the knee should be deleted squats, unstable position and motion, causing severe pain.Most of the exercises performed while sitting and lying down.
- Alternately bend your knees, trying to pull the heel as close as possible to the buttocks.Feet remain on the floor.2-10 times each leg.
- Press your lower back into the floor and lift your legs up.Bend your right leg at the knee, lowering the heel to the buttock.Straighten the leg so that it becomes parallel to the floor.Return the leg straight up.According -15 5 times each leg.
- Lift the straight leg a few centimeters from the floor and hold for 3-5 seconds.2-20 repetitions each leg.
Lying on his stomach:
- Bend legs, trying to get the heels buttocks.Alternately, then together.50 repetitions.
- Straight feet shoulder width apart.Pull socks on, rest them on the floor and try to raise the knees.Hold for 3-5 seconds and relax.1-5 times.
- Bend one leg at the knee, the foot directed at the ceiling.Commit slow circular motion in the direction of clockwise and counterclockwise with the maximum possible amplitude.10 times in each direction.Repeat with the other leg.Rest lying down with legs straight.
perform daily exercises to do massage, go swimming, if possible.Try to wear comfortable shoes and do light exercises at every opportunity.With arthrosis of the knee joint exercises in combination with the drug support can significantly extend the life of the damaged tissue, to improve their condition and stop the progression of the disease.