The knee joint is one of the most complex and mobile in the human body. It can withstand heavy loads and performs important functions during running, jumping, walking and other movements. The knee joint is rather complicated, therefore, any disturbances in the metabolism or blood circulation affect the state of its tissues. Various injuries, increased stress and degenerative processes that occur in the body with age also affect the functioning of the knee. All this causes various diseases. One of the most effective methods of their treatment is gymnastics for the knee joints. It is very important that special exercises prescribed by your doctor are performed.
Joint dysfunctions
The structure of the knee is very complex. A special articulation of the bones, a large number of muscles and ligaments provides movement in the joint in different directions. This joint has special elastic cartilage - menisci, which provide it with cushioning properties and protect bones from destruction. Movement in the knee is possible due to the musculo-ligamentous apparatus. In addition, a large number of nerves and blood vessels pass through this place. All this makes the knee joint very vulnerable to physical exertion, injuries and other influences.
In this place, pathologies such as arthritis, arthrosis, synovitis, bursitis, tendonitis, sprain and others most often develop. Restoring knee functions is a long and complex process. Therefore, the treatment of such pathologies should be comprehensive. After examining and determining the cause of mobility impairment and pain, the doctor prescribes various methods of therapy. In this case, treatment of knee joints with gymnastics is considered the most effective. After all, it is best to restore the work of muscles and ligaments, restore elasticity to cartilage and stop the destruction of bone tissue with the help of special exercises.
Gymnastics tasks
The special complex of exercise therapy significantly improves the functioning of the musculoskeletal system. He is appointed by a doctor, all exercises are selected individually, depending on the type of pathology, the age of the patient and his general state of health. Gymnastics for the knee joints performs the following functions:
- strengthens the muscles;
- increases the elasticity of ligaments;
- improves blood circulation and metabolic processes in tissues;
- increases joint mobility;
- relieves pain in the knee.
Basic rules of classes
Gymnastics for the knee joints should be prescribed by a doctor. Indeed, depending on the type of pathology, the exercises should be different. Especially you need to be careful with loads on the knees after injuries, with arthrosis, an acute inflammatory process. But choosing the right set of exercises is not all, it is very important to do it correctly. There are several rules, compliance with which will make exercise therapy for the knee joint useful:
- classes should be regular, at least 30 minutes a day, it is often recommended to practice 2-3 times for 10-15 minutes;
- the course of such treatment should last at least a month, and in some cases gymnastics must be done constantly;
- exercises are performed smoothly, without sudden movements and strong loads on the joint;
- the load at the beginning of classes should be low, exercises are performed with low intensity, and it needs to be increased gradually;
- first, the number of repetitions of exercises should be 3-5 times, gradually they need to be brought to 10-15;
- pain should not be allowed during exercise;
- at the end of the workout, you need to rest your knees - lie down, straighten your legs, then do a light self-massage and take a contrast shower.
Contraindications to gymnastics
Exercise therapy for the knee joint is the main treatment method prescribed for various pathologies. But physical activity is not always allowed to the patient. Sometimes you have to look for other ways to repair the joint. Gymnastics is contraindicated in such cases:
- with hypertension;
- with increased intracranial pressure;
- in the presence of a hernia;
- patients with blood diseases;
- in severe form of cardiovascular failure;
- with increasing temperature;
- during infectious and inflammatory diseases;
- in the first month after operations;
- in the acute course of joint diseases;
- with purulent inflammation;
- in the presence of ankylosis.
Best exercises for knee arthrosis
This disease is characterized by a violation of the amount and composition of the synovial fluid, the destruction of cartilage and limitation of joint mobility. At the initial stage of arthrosis, it is gymnastics that helps improve blood circulation and restore knee function. Special exercises strengthen muscles, relieve spasms and stop the progression of the disease. You can engage in even in the acute period of the disease, but only under the supervision of a doctor. Gymnastics for the knee joint with arthrosis may include such exercises:
- lying on your back, rotate in feet, rotate them, stretch your heels forward, stretching your calf muscle;
- from the same position raise alternately straight legs;
- then pull the leg bent at the knee to the stomach;
- during remission, the exercise "bicycle" is useful;
- sitting on a chair, swing his leg, bending and unbending it at the knee.
Static exercises for the knee
In the case of destruction of bone and cartilage, a large number of dynamic loads can be harmful. Strengthening ligaments and muscles without loading the joint itself can be done using static exercises. Moreover, the delay in the extreme position should be 40-60 seconds. It should not cause much stress and respiratory failure. Static gymnastics for the knee joint for arthrosis may include the following exercises:
- lying on your stomach raise your leg 15 cm from the floor, bending it while at the knee;
- sitting on a chair, straighten one leg, then the other leg, lifting them from the floor and holding them in this position;
- standing and holding hands on the support, rise on socks, then on the heels, holding up for a while.
Gymnastics according to the method of S. Bubnovsky
A well-known doctor practicing the method of kinesiotherapy believes that restoring the functions of the knees is possible only with the help of physical education, without the use of medications. Dr. Bubnovsky created a special complex that helps restore health to the knee joints for any pathologies. Its main difference from the traditional exercises in exercise therapy is that the exercises are performed on special simulators. But you can do it at home, using a rubber elastic band.
The complex, created by Sergei Bubnovsky, helps to restore joints by improving blood supply and tissue nutrition and relieving muscle spasm. It includes special exercises that can be performed only under the supervision of a specialist:
- Wrap your knees with a crushed ice compress. In this state, go down on them and carefully walk a few steps, leaning on a chair.
- From a kneeling position, you need to carefully sit on your heels, holding your hands for support. At first it is better to put a roller or a rolled-up rug under the knees, gradually reducing its thickness. It is desirable to ensure that the time spent in this position is 5-6 minutes.
- Sitting on the floor with straightened legs you need to bend over, grab onto the feet and pull your fingers to yourself. In this case, you need to feel how the calf muscles are stretched.
- Lying on your stomach, bend your legs. Helping yourself with your hands, try to press your heels to your buttocks.
Bubnovsky strength exercises
This type of stress is indicated in the period of remission in the initial stages of the development of diseases of the knee joint. Performing exercises with the use of effort helps to strengthen muscles, improve blood circulation and tissue nutrition. They can be performed only after consulting a doctor, because in some cases such loads can be harmful. To perform strength exercises, Dr. Bubnovsky recommends using a rubber shock absorber in the form of an elastic tape. One end is attached to the ankle joint, the other to a fixed support or held by hand. You can perform the following exercises:
- lying on your stomach, bend your leg at the knee joint, overcoming the shock absorber resistance;
- fixing the tape on the other hand, so that the leg is bent at the knee, you need to bend it;
- lie on your back and bend your leg, fixed with a shock absorber;
- sitting on the floor sideways to the support, behind which the shock absorber is fixed, bring and retract the leg, overcoming its resistance;
- standing, bending the leg, trying to touch the heel of the buttocks.
What is harmful to the knee joint
With various pathologies, not all loads are shown in this place. There are exercises that can harm and even destroy articular cartilage. Gymnastics for the knee joints should not include jumping, running, exercise on a stationary bike. Turns with turns, deep squats, lunges and other loads associated with strong bending of the knees are very harmful for them.
Special exercises performed correctly will help restore mobility, relieve pain and inflammation. Gymnastics is the best way to stop the progression of the disease and restore the health of the knees.