In just 24-36 sessions, depending on the intensity of treatment and the stage of development of the disease, you will get rid of pain and discomfort in the joints when exercising, can normalize sleep and live a healthy life. live life to the fullest.
It's important to understand
If joint pain is detected during exercise, it is necessary to choose an individual set of therapeutic exercises, study the technique of implementation and exclude exercises with contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo a full course of treatment in a specialized center, and in the future you need to independently maintain your health in moderation. level of prevention.
Joints are connections between two or more bones. The main quality of "design" is portability.
Thanks to this ability, our body is able to perform important movements and move in space.
There are more than 180 joints in the human body. Due to the peculiarities of the anatomical structure, the maximum load falls on the joints of the musculoskeletal system.
Joint pain when exercising is common. It is important to find the cause of your symptoms and learn about ways to prevent the condition.
Reasons for pain
Joints allow you to perform basic functions - they provide the necessary position of the body, promote movement of parts and movement in space.
The movable connection of the bones resembles a regular hinge. It includes three elements:
- connecting bone ends or joint surfaces;
- joint capsule;
- joint cavity in which there is a lubricating fluid (called synovial fluid).
Joint pain after physical activity is common. Any stress - heavy manual labor, regular sports or being overweight negatively affects the structure of joint parts, deforming and gradually destroying them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the parts being changed are subjected to harsh friction, accompanied by painful sensations.
Physical activity and its effects on joints
To avoid joint pain after physical activity, before choosing a suitable sport, you should check the condition of your body, including the musculoskeletal system.
For amateur athletes, the main goal of training is to maintain good physical fitness, improve health and receive only positive emotions.
To improve the condition of the joints and restore nutrition, the doctor may recommend starting swimming, yoga and wushu gymnastics.
Short, quiet jogs, Nordic walking, cycling and using an exercise bike help strengthen the musculoskeletal system. As a result of exercise, muscles become stronger and ligaments become flexible.
If a person is fond of strength sports - for example, weightlifting, then there is a real threat of the appearance and persistence of pain in the joints after exercise.
Continuous, steady or increasing impact on parts of the joint will cause destruction of cartilage tissue, displacement and deformation of the bones.
Often, athletes have problems with the joints of the lower limbs, shoulder muscles and spine.
Symptoms of pain when exercising
To accurately determine why joints hurt during exercise, it is important to identify the main symptoms and analyze them. The type of injury or the presence of a disease can be determined by a particular combination of signs.
After intense physical activity, partial or complete dislocation may occur. It can be diagnosed by symptoms:
- the appearance of severe joint deformities;
- the appearance of strong, vivid pain when making any movement of the limb;
- there is strong swelling of nearby tissues;
- the presence of bruising (appears when the ligament is torn);
- increased local temperature in the injured area.
Combining signs will help determine knee meniscus damage. This injury often occurs in professional athletes; in most cases it is associated with increased physical stress in the limb.
Symptoms include:
- tied position of the leg in a bent position;
- occurrence and persistence of acute pain;
- rapid swelling formation.
An inflammatory process can develop in the joints after stress. It can be identified by the following characteristics:
- pain can be felt with movement and at rest;
- pain localized near the joint and radiating up or down the limb;
- When moving, sounds will appear - creaking, clicking, squeaking;
- Swelling and redness of the skin occur around the "problem" area.
Types of pain when exercising
When the joints are subjected to a stable, significant load and pain appears, its description can be different.
By nature, it can be painful, pressing, cutting. Victims often point to its explosive nature.
Sensation can have different localizations. They spread inside the joint, above or below the joint, on the side.
Expressions vary in intensity, adjectives are used to define it - pronounced or weak. Joints may be painful periodically or continuously.
Main cause of pain
Increased physical activity can cause pain in some "traumatic" joints.
Wrist pain occurs when the tendons and ligaments in the wrist joint are damaged. The stimulating factor is performing strength exercises with the hands or monotonous movements, repeated regularly. Finger and wrist joints are often prone to arthritis.
Elbow joint pain is caused by pathologies - osteoarthritis (thoracic and cervical spine), sprains, pinched nerves in the elbow area, the development of arthrosis, rheumatism, epicondylitis, bursitis.
Pain in the knee joint is due to the meniscus changing and shifting after compressing the lumbar nerve and nerve endings in the knee area, when the intra-articular ligaments and cartilage tissue are sprained. The pain accompanies the progression of arthritis and coxarthrosis.
In most cases, the ankle suffers from torn tendons or ligaments, dislocations, or fractures. Similar problems are typical for the shoulder joint.
How to protect yourself from injury?
To prevent joint pain after physical activity, it is important to warm up before each workout session. Professional trainers recommend "stretching" the body from top to bottom.
To do this, you should make 10 leisurely rotations with your head, bending, then straightening your arms, hands and torso. The warm-up should continue with partial squats to activate the knee joints, alternating feet.
You should start playing sports under the supervision of a professional advisor. It is important to correctly calculate the load. The number of repetitions of any exercise gradually increases.
When performing them, pain will not appear, fatigue will only be pleasant. If you have any unwanted symptoms, it is better to consult a doctor.
How to prevent the development of joint pain after exercise?
To prevent joint pain from occurring after sports, it is important to follow the basic principle - the load must be calculated by the coach, taking into account the age and health condition of the athletetablets.
The appearance of any discomfort and pain, deterioration of health is enough reason to stop studying temporarily or permanently and seek medical help.
Prevent joint pain during physical activity
When joints hurt after exercise, doctors recommend following these tips:
- Always warm up before the main exercises, this is necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you experience any injury, it is important to immediately stop exercising, rest until complete recovery and exclude dangerous exercise from the complex.
To improve the condition of the joints and reduce pain in the joints, special nutritional regimens are used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meat (preferably with a lot of cartilage), natural milk and yogurt, egg yolks, fruits, berries, nuts, herbs, bran (from wheat). Alcoholic beverages are not allowed.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They should contain beta-carotene, Vitamin C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment performed?
Doctor's consultation: medical history, myelopathy diagnosis, functional diagnosis.
How is it?
Collection of anamnesis - analysis of the disease, identification of limitations and contraindications, explanation of the principles of exercise therapy, features of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of motion of the joint, determines pain tension, swelling, hypotonia or hypertonia of the muscles and other changes.
Functional diagnostics (performed in the rehabilitation room) - the doctor explains how to perform certain exercises on the device and observes: how the patient performs them, what range of motioncan be performed, what movements cause pain, how much weight the patient can bear working with how the cardiovascular system responds. Problem areas are identified. Data is entered into the card. The highlight is established.
Based on the results of the doctor's initial examination and functional diagnosis, a preliminary individual treatment program will be drawn up.
You should bring with you:
- for pain in the spine - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- Joint pain treatment – X-ray;
- in case of comorbidities - extract from medical history or outpatient card;
- Comfortable clothes and shoes (sports)
At the beginning of the treatment cycle, the doctor and patient create a treatment plan, including treatment dates and times, and follow-up visits with the doctor (usually 2-3 times a week).
The basis of the treatment process is sessions in the rehabilitation room using a simulator and training sessions in the gym.
The rehabilitation simulator allows you to accurately quantify the load on each individual muscle group, providing the appropriate mode of physical activity. The treatment program is compiled by the doctor individually for each patient, taking into account the characteristics of the body. Supervision is carried out by qualified instructors. At all stages of recovery, it is important to adhere to correct movement and breathing techniques, know your weight standards when working on exercise machines, adhere to the prescribed treatment regimen andFollow your specialist's recommendations.
Joint exercise sessions help restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and are an excellent preventive system to use on your own.
Each treatment cycle includes 12 sessions. Each lesson is supervised by an instructor. The duration of one treatment session is from 40 minutes to 1. 5 hours. The instructor develops a program that takes into account comorbidities and the patient's condition during the school day. Teach exercise technique and monitor correct execution. Every 6th session, a second consultation with the doctor is held, changes and additions to the program are made, depending on the dynamics.
How many cycles will it take? – exclusively for everyone
It is important to know:
- How long have you had this problem (stage of illness)
- How is your body prepared for physical activity (do you do gymnastics or any sports) . . . -
Important! What results do you want to get?
If the disease is in the early stages and the body is ready, then one treatment cycle is enough. (for example - young people 20-30 years old play sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to theproblem areas. Such patients must undergo training and receive "body care" skills, receive recommendations in case of exacerbation and continue self-education).
If the problem has been present for a long time, you don't exercise or have comorbidities, it will take a different amount of time.
- Reduce aggravating circumstances? - one or two cycles are enough,
- Restore functionality?
- non-stop walking (climbing stairs),
- bend down, do some work without effort
- immobility for long periods of time when traveling (on a plane, in a car, etc. )
- improve? donate? doesn't make it worse?
- Three or more treatment cycles may be needed. . .
Each organism is individual and the program for each patient is individual.