In just 24-36 sessions, depending on the intensity of the treatment and the stages of development of the disease, you will eliminate pain and discomfort in the joints during exercise, you will be able to normalize sleep and live life to the fullest.
It is important to understand
If pain in the joints is detected during exercise, it is necessary to select an individual set of therapeutic exercises, study the technique of performing them and exclude exercises that have contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo comprehensive treatment in a specialized center, and in the future it is necessary to preventively maintain your health on your own.
A joint is a connection between two or more bones. The main quality of the "design" is mobility.
It is thanks to this ability that our body can perform vital 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 during exercise is common. It is important to discover the cause of the symptom and know the measures to prevent this condition.
Reason for pain
Joints allow you to perform basic functions: they provide the necessary position of the body, promote the movement of its parts and movement in space.
The movable connection of the bones resembles a normal hinge. It consists of three elements:
- the connecting ends of bones or articular surfaces;
- joint capsule;
- the joint cavity in which there is a lubricating fluid (called synovial).
The situation in which the joints hurt after physical activity is common. Any stress: heavy physical work, regular sports or excess weight negatively affects the structure of the joint elements, deforms them and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed parts are exposed to strong friction, which is accompanied by pain.
Physical activity and its effect on the joints.
To avoid joint pain after physical activity, before choosing a suitable sport, it is worth checking 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 starting swimming, yoga and wushu gymnastics.
Short, easy jogging, Nordic walking, cycling and using a stationary 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 threat of the appearance and persistence of joint pain after exercise.
Intense, stable or constantly increasing impact on the joint parts causes destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes experience problems in the joints of the lower extremities, shoulder girdle and spine.
Symptoms of pain during exercise.
To accurately determine why your 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 special combination of signs.
After intense physical activity, partial or complete dislocation of the joint may occur. It can be diagnosed by the symptoms:
- the appearance of serious joint deformations;
- the appearance of intense and intense pain when performing any movement of the limb;
- there is a strong swelling of nearby tissues;
- the presence of bruises (they appear when ligaments are torn);
- local increase in temperature in the area of injury.
The combination of signs will help determine damage to the knee meniscus. This injury usually accompanies professional athletes and, in most cases, is associated with increased physical stress on the limb.
Symptoms include:
- forced position of the leg in a bent position;
- the appearance and persistence of acute pain;
- rapid formation of swelling.
An inflammatory process can develop in the joint after stress. It can be identified by the following characteristics:
- pain can be felt with movement and at rest;
- the pain is localized near the joint and spreads up or down the limb;
- when moving, sounds appear: creaks, clicks, squeaks;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints experience a stable, significant load and pain appears, its description may vary.
By nature it can be painful, oppressive, cutting. Victims often point out its explosive nature.
Sensations can have different locations. They extend inside the joint, above or below it, on its side.
The manifestations differ in intensity, adjectives are used to define them: pronounced or weak. Joints may hurt periodically or constantly.
Main causes of pain.
Increased physical activity can cause pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments in the wrist joint are damaged. The provoking factor is the performance of strength exercises with the hands or monotonous and frequently repeated movements. The joints of the fingers and wrists are often susceptible to osteoarthritis.
Pain in the elbow joint is caused by pathologies: osteochondrosis (thoracic and cervical spine), sprained ligaments, pinched nerve in the elbow area, development of osteoarthritis, rheumatism, epicondylitis, bursitis.
The knee joint hurts due to changes in the meniscus, its displacement, after pinching the lumbar nerves, nerve endings in the knee area, when the intra-articular ligaments and cartilaginous tissue are twisted. Pain accompanies the progression of osteoarthritis and coxarthrosis.
In most cases, the ankle suffers breaks, dislocations or fractures of tendons or ligaments. 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 session. Professional trainers advise "stretching" the body from top to bottom.
To do this, you need to perform leisurely rotational movements 10 times with your head, arms, hands and torso bent and then straightened. The warm-up should be continued with partial squats to activate the knee joint, alternately rotating the feet.
You should start playing sports under the supervision of a professional mentor. It is important to correctly calculate the load. The number of repetitions of any exercise increases gradually.
When performing them, pain should not appear, fatigue can only be pleasant. If you have any unwanted symptoms, it is best to consult a doctor.
How to prevent the development of joint pain after training?
To avoid joint pain after playing sports, it is important to follow the basic rule: the coach must calculate the load, taking into account the age and health of the athlete.
The appearance of any discomfort and pain, deterioration of well-being is sufficient reason to temporarily or permanently suspend classes and seek medical help.
Prevention of joint pain during physical activity.
When joints hurt after exercise, doctors recommend following the following tips:
- Always do a warm-up before the main exercises, which is necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you suffer an injury, it is important to stop exercising immediately, take a break until you fully recover, and exclude dangerous exercise from the complex.
To improve the condition of the joints and reduce pain in them, special nutrition is used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meats (preferably with a lot of cartilage), natural and sour milk, egg yolk, fruits, berries, nuts, herbs, bran (wheat ). Alcoholic beverages are not allowed.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They must contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus and copper.
How is the treatment performed?
Medical consultation: clinical history, myofascial diagnosis, functional diagnosis.
How's it going?
Collection of anamnesis: analysis of the disease, limitations and contraindications are identified, explanation of the principles of kinesitherapy, characteristics of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of joint movements, determines painful tension, swelling, hypo- or hypertonicity of muscles and other changes.
Functional diagnosis (carried out 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 bear. work with, how the cardiovascular system reacts vascular system. Problem areas are identified. The data is entered on the card. Accents are put on.
Based on the results of the initial examination by a doctor and functional diagnosis, a preliminary individual treatment program is drawn up.
It is advisable to take with you:
- for pain in the spine: MRI or CT scan (MRI or CT scan) of the problem area;
- for joint pain – x-rays;
- in the presence of concomitant diseases: extracts from the medical history or outpatient consultation card;
- comfortable clothing and shoes (sports)
At the beginning of the treatment cycle, the doctor and the patient make a treatment plan, which includes the date and time of the treatment session and follow-up visits to the doctor (usually 2-3 times a week).
The basis of the treatment process is treatment sessions in the rehabilitation room using simulators and sessions in the gym.
Rehabilitation simulators allow you to accurately dose the load on individual muscle groups, providing an adequate regimen of physical activity. The treatment program is drawn up 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 follow the correct technique of movement and breathing, know your weight standards when working on exercise machines, adhere to the prescribed treatment regimen and follow the recommendations of specialists.
Joint gymnastics sessions help restore visual coordination, improve joint mobility and the elasticity (flexibility) of the spine and are an excellent preventive system for self-use.
Each treatment cycle consists of 12 sessions. Each lesson is supervised by an instructor. The duration of a treatment session is from 40 minutes to 1. 5 hours. The instructor draws up a program taking into account concomitant diseases and the patient's condition on the day of the class. He teaches the technique of performing exercises and supervises correct execution. Every 6 lessons a second consultation with the doctor is carried out, changes and extensions are made to the program, depending on the dynamics.
How many cycles will it take? – individually for everyone
It's important to know:
- How long have you had this problem (stage of disease)?
- How is your body prepared for physical activity (do you do gymnastics or some type of sport)? . . . -
Important! What result do you want to obtain?
If the disease is in its early stages and the body is ready, one course of treatment is sufficient. (example: young people 20-30 years old who play sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. These patients receive training and receive the skill to " take care of your body", receive recommendations in case of exacerbation and continue studying on your own).
If the problem has existed for a long time, you do not practice gymnastics or have concomitant diseases, then you will need a different period of time.
- relieve aggravation? - one or two cycles are enough,
- Restore function?
- walking without stopping (climbing stairs),
- bend over, do certain work without effort
- Being still for a long time while traveling (on a plane, in a car. . . )
- improve? support? not make it worse?
- Three or more treatment cycles may be needed. . .
Each organism is individual and the program for each patient is individual.