In just 24-36 sessions, depending on the intensity of treatment and the stages of disease development, you will get rid of pain and discomfort in the joints during sports, you will be able to normalize sleep and live life to the fullest.
It is important to understand
If joint pain is detected during exercise, it is necessary to choose a set of individual therapeutic exercises, learn the technique of their execution and exclude exercises with contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, complete a full course of treatment in a specialized center, and in the future you should maintain your health in a preventive mode.
A joint is a connection between two or more bones. The main quality of "design" is mobility.
It is thanks to this ability that our body can perform vital actions and move in space.
There are more than 180 joints in the human body. Due to the characteristics of the anatomical structure, the maximum load falls on the joints of the musculoskeletal system.
Joint pain is common during exercise. It is important to find the cause of the symptom and learn about measures to prevent this condition.
The cause of the pain
Joints allow you to perform the main functions - ensure the proper position of the body, promote the movement of its parts and movement in space.
The movable joint of the bones is similar to an ordinary hinge. It consists of three elements:
- the ends or articular surfaces of connecting bones;
- joint capsule;
- articular cavity containing lubricating fluid (this is called synovial).
Joint pain after physical activity is very common. Any stress - heavy physical labor, regular exercise or excess weight - has a negative effect on the structure of the joint elements, deforming them and gradually destroying them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed parts are subjected to hard friction accompanied by pain.
Physical activity and its effect on joints
To prevent joint pains after physical activity, before choosing a suitable sport, it is necessary to check the condition of the body, including the musculoskeletal system.
For amateur athletes, the main goals of training should be to maintain good physical shape, improve health and receive only positive emotions.
To improve the condition of the joints and restore their nutrition, the doctor may suggest to start swimming, yoga and wushu gymnastics.
Short, leisurely jogging, 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 prefers strength sports - for example, weightlifting, there is a real danger of the appearance and persistence of pain in the joints after training.
Intensive, constant or constantly increasing impact on joint parts leads to the destruction of osteochondral tissues, displacement and deformation of bones.
Often, athletes experience problems in the joints of the lower limbs, shoulder girdle and spine.
Pain symptoms during exercise
In order to determine exactly why the joints hurt during exercise, it is important to identify and analyze the main symptoms. The type of injury or the presence of a disease can be determined by a specific combination of symptoms.
Partial or complete dislocation of the joint may occur after vigorous physical activity. It can be diagnosed with these symptoms:
- the appearance of severe joint deformation;
- the occurrence of strong, vivid pain when performing any movement of the limb;
- there is acute swelling of nearby tissues;
- the presence of bruises (appears when ligaments are torn);
- local increase in temperature in the area of injury.
A combination of signs will help determine the damage to the knee meniscus. This injury often accompanies professional athletes, in most cases it is associated with increased physical stress on the limb.
Symptoms include:
- forced position of the leg in a bent position;
- appearance and persistence of acute pain;
- rapid formation of swelling.
After stress, an inflammatory process can develop in the joint. It can be defined by the following characteristics:
- pain can be felt during movement and rest;
- pain is localized near the joint and spreads up or down;
- sounds appear when moving - creaking, clicking, grinding;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When there is a constant, significant load and pain in the joints, its description may be different.
By its nature, it can be painful, oppressive, cutting. Often victims point to his explosive nature.
Sensations may have different localization. They spread inside the joint, above or below, laterally.
Manifestations differ in intensity, adjectives are used to define it - pronounced or weak. Joints may ache from time to time or continuously.
The main causes of pain
Increased physical activity can cause pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments of the wrist joint are damaged. The provoking factor is strength exercises with hands or monotonous movements that are often repeated. The joints of fingers and wrists are often susceptible to arthrosis.
Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), compressed ligaments, nerve compression in the elbow area, arthrosis, rheumatism, epicondylitis, development of bursitis.
The knee joint hurts after the change of the meniscus, its displacement, compression of the lumbar nerves, when the nerve endings, intra-articular ligaments and cartilage tissue are stretched in the knee area. Pain is accompanied by the development of arthrosis and coxarthrosis.
In most cases, the ankle suffers from rupture, dislocation or rupture of tendons or ligaments. Similar problems are characteristic of the shoulder joint.
How should you protect yourself from injury?
It is important to warm up before each session to avoid joint pain after physical activity. Professional trainers recommend "stretching" the body from top to bottom.
To do this, you need to do 10 slow rotation movements with your head, bent, then straightened arms, hands and torso. The warm-up should be followed by partial squats to activate the knee joint, rotating the legs alternately.
You should start exercising under the supervision of a professional mentor. It is important to calculate the load correctly. The number of repetitions of any exercise gradually increases.
When performing them, pain should not appear, fatigue can only be pleasant. If there are unwanted symptoms, it is better to consult a doctor.
How to prevent the development of joint pain after training?
In order to prevent pain in the joints after playing sports, it is important to follow the basic rule - the load should be calculated by the coach, taking into account the age and health of the athlete.
The appearance of any discomfort and pain, deterioration of well-being is a sufficient reason to temporarily or permanently stop classes and seek medical help.
Prevention of joint pain during physical activity
If the joints hurt after exercise, doctors recommend following the following recommendations:
- Before the main exercises, always do a warm-up, which is necessary to "warm up" the muscles and prepare the joints for strength training;
- If you get any injury, it is important to stop training immediately, take a break until full recovery and remove dangerous exercises from the complex.
Special nutrition is used to improve the condition of the joints and reduce pain in them. The athlete's diet includes cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meat (preferably with a lot of cartilage), natural milk and sour milk, egg yolks, fruits, berries, nuts, greens, bran (wheat). . Alcoholic drinks 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 done?
Doctor's consultation: medical history, myofascial diagnosis, functional diagnosis.
How is it going?
Anamnesis collection - analysis of the disease, limitations and contraindications are determined, explanation of the principles of kinesitherapy, features of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of joint movements, determines painful tightness, swelling, hypo or hypertonicity of muscles and other changes.
Functional diagnostics (conducted in the rehabilitation room) - the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, what range of motion he can work with, what movements cause pain, what weight the patient can work with, cardio-how the vascular system reacts. vascular system. Problem areas are identified. Data is entered into the card. Accents are set.
Based on the results of the doctor's initial examination and functional diagnosis, an initial individual treatment program is drawn up.
It is advisable to have with you:
- for pain in the spine - MRI or CT (magnetic resonance or computer tomography) of the problem area;
- for joint pain - X-ray;
- in case of accompanying diseases - extracts from the medical history or outpatient card;
- comfortable (sports) clothes and shoes
At the beginning of the treatment period, the doctor and the patient draw up a treatment plan, which includes the date and time of the treatment session, repeated visits to the doctor (usually 2-3 times a week).
Treatment sessions in the rehabilitation room using simulators and sessions in the gym are the basis of the treatment process.
Rehabilitation simulators, providing an adequate physical activity regime, allow to accurately dose the load to individual muscle groups. The treatment program is designed individually by the doctor for each patient, taking into account the characteristics of the body. Supervision is carried out by qualified teachers. At all stages of recovery, it is important to follow the correct movement and breathing techniques, know your weight norms when working on sports machines, follow the prescribed treatment regimen and follow the recommendations of specialists.
Joint gymnastics sessions help to restore visual coordination, improve the mobility and flexibility of the joints of the spine and are an excellent preventive system for self-use.
Each treatment cycle consists of 12 sessions. Each lesson is led by a teacher. The duration of one treatment session is from 40 minutes to 1. 5 hours. The instructor designs a program taking into account the accompanying diseases and the condition of the patient on the day of the lesson. Teaches the technique of performing exercises and monitors their correct execution. A second doctor's consultation is held every 6th lesson, changes and additions are made to the program depending on the dynamics.
How many cycles will it take? - individually for everyone
Important to know:
- How long has this problem been present (stage of the disease)
- How your body prepares for physical activity (gymnastics or any kind of sport). . . -
It is important! what result you want to achieve.
If the disease is in the initial stage and the body is prepared, one course of treatment is enough. (for example, young people of 20-30 years old who do sports. We focus their attention on performing exercises, breathing, stretching techniques, excluding "wrong" movements that are harmful to problem areas. Such patients undergo exercises and receive medical treatment. "care for your body"ability, receive recommendations in case of exacerbation and continue to study independently).
If the problem has been going on for a long time, if you do not do gymnastics or if you have concomitant diseases, then a different period will be required.
- relieve tension? - one or two cycles are enough,
- restore function?
- walking without stopping (climbing stairs),
- to stoop, to do certain things without effort
- being immobile for a long time while traveling (on a plane, in a car, . . . )
- improve? support? won't it make it worse?
- Three or more treatment cycles may be required. . .
Each organism is individual and the program is individual for each patient.