Gymnastics for knee joints. Therapeutic exercises of Dr. Bubnovsky

The knee joint is one of the most complex and mobile in the human body. It withstands a heavy load and performs important functions during running, jumping, walking and other movements. The knee joint is arranged quite difficult, therefore any disturbances in metabolism or blood circulation are reflected in the state of its tissues. The functioning of the knee is also affected by various injuries, increased stress and degenerative processes occurring in the body with age. All this causes various diseases. One of the most effective methods of their treatment is gymnastics for knee joints. It is very important that special exercises prescribed by the doctor are performed.

Joint dysfunction

The knee structure is very complicated. Special articulation of bones, a large number of muscles and ligaments provides movement in the joint in different directions. In this joint there are special elastic cartilages - menisci, which provide it with damping properties and protect the bones from destruction. Movement in the knee is possible due to the musculoskeletal apparatus. In addition, in this place there is a large number of nerves and blood vessels. All this makes the knee joint very vulnerable to physical stress, trauma and other effects.

In this place most often develop pathologies such as arthritis, arthrosis, synovitis, bursitis, tendonitis, sprain and others. Restoring the functions of the knee is a long and complex process. Therefore, the treatment of such pathologies should be comprehensive. After the examination and determine the cause of mobility and pain, the doctor prescribes various therapies. The treatment of knee joints with gymnastics is considered the most effective. After all, to restore the work of muscles and ligaments, to restore the elasticity of cartilage and stop the destruction of bone tissue is best through special exercises.

Problems of gymnastics

Special complex of exercise therapy significantly improves the functioning of the musculoskeletal system. It is prescribed 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 knee joints performs such functions:

• strengthens muscles;
• increases the elasticity of the ligaments;
• improves blood circulation and metabolic processes in tissues;
• increases the mobility of the joint;
• relieves pain in the knee.

Basic rules for classes

Gymnastics for knee joints should be prescribed by a doctor. After all, depending on the type of pathology exercises should be different. Especially it is necessary to be cautious with loads on the knees after injuries, with arthrosis, acute inflammatory process. But choosing the right set of exercises is not all, it's very important to do it right. There are several rules, compliance with which will make exercise therapy for the knee joint useful:

• sessions should be regular, at least 30 minutes a day, it is often recommended to practice 2-3 times for 10-15 minutes;
• 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 heavy loads on the joint;
• the load at the beginning of classes should be low, the exercises are performed with a small intensity, and it should be increased gradually;
• the number of repetitions of exercises must first be 3-5 times, gradually they need to be brought up to 10-15;
• should not be allowed to cause pain during exercise;
• after the training you need to rest your knees - lie down, straighten your legs, then do a light self-massage and take a contrast shower.

Contraindications to the

gymnastics exercise for the knee joint is the main treatment method prescribed for various pathologies. But not always the physical load is allowed to the patient. Sometimes you have to look for other ways to restore the joint. Gymnastics is contraindicated in such cases:

• for hypertension;
• with increased intracranial pressure;
• in the presence of a hernia;
• patients with blood diseases;
• in severe form of cardiovascular failure;
• when the temperature rises;
• during infectious and inflammatory diseases;
• in the first month after operations;
• for acute joint disease;
• with purulent inflammation;
• in the presence of ankylosis.

The best exercises for knee arthrosis

This disease is characterized by a violation of the amount and composition of synovial fluid, the destruction of cartilaginous tissue and the restriction of joint mobility. At the initial stage of arthrosis, it is the gymnastics that helps improve blood circulation and restore the functions of the knee. Special exercises strengthen the muscles, relieve their spasms and stop the progression of the disease. You can even engage in an acute period of the disease, but only under the supervision of a doctor. Gymnastics for the knee joint for arthrosis can include such exercises:

• lying on the back, rotate the feet, turn them, stretch the heels forward, stretching the gastrocnemius muscle;
• from the same position to lift alternately straight legs;
• then pull the knee bent in the knee to the stomach;
• in the period of remission is useful exercise "bicycle";
• sitting on a chair, shaking his foot, bending and unbending it in the knee.

Static exercises for the knee joint

In the case of destruction of bone and cartilage tissues, a large number of dynamic loads can be harmful. To strengthen the ligaments and muscles without stress on the joint itself, you can use static exercises. And the delay in the extreme position should be 40-60 seconds. It should not cause much stress and malfunction in the breath. Static gymnastics for the knee joint with arthrosis can include such exercises:

• lying on the stomach, raise the leg 15 cm from the floor, bending it while knee;
• sitting on a chair, straighten one by one, then the other leg, lifting them from the floor and holding them in this position;
• standing and holding hands for support, to rise on socks, then on the heels, lingering so for a while.

Gymnastics by the method of S. Bubnovsky

A well-known physician practicing the method of kinesiotherapy believes that it is possible to restore the functions of the knees only with the help of physical culture, without the use of medications. Dr. Bubnovsky created a special complex that helps restore health to knee joints in any pathology. Its main difference from the traditional exercise LFK is that the exercises are performed on special simulators. But you can study at home, using a rubber elastic band.

The complex, created by Sergei Bubnovsky, helps to restore joints by improving blood supply and nutrition of tissues and relieving muscle spasm. It includes special exercises that can only be performed under the supervision of a specialist:

• Wind the knees with a compress of crushed ice. In this condition, drop on them and gently walk a few steps, leaning on a chair.
• From the position of kneeling, you should sit on your heels carefully, holding hands by the support. First, it is better to put a roller or rolled mat under your knees, gradually reducing its thickness. It is desirable to achieve that the residence time in this position is 5-6 minutes.
• Sitting on the floor with your legs straightened, you should bend over, grab onto the feet and pull your fingers to yourself. In doing so, 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.

Strength exercises of Bubnovsky

This type of load is indicated during the remission period at the initial stages of development of knee joint diseases. Performing exercises with the help of effort helps to strengthen muscles, improve blood circulation and nutrition of tissues. 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 band. One end of it is attached to the ankle joint, the other end to the fixed support or it is held by the hand. You can perform such exercises:

• lying on the stomach, bend the leg in the knee joint, overcoming the resistance of the shock absorber;
• fixing the tape on the other side, so that the leg was bent at the knee, you need to unbend it;
• lie on the back and bend the leg, fixed by a shock absorber;
• sitting on the floor sideways to the support, for which the shock absorber is fixed, lead and retract the leg, overcoming its resistance;
• standing, bend the leg, trying to touch the heel of the buttock.

What is detrimental to the knee joint

With various pathologies in this place, not all kinds of loads are shown. There are exercises that can harm and further destroy articular cartilage. Gymnastics for knee joints should not include jumping, running, or exercising on a stationary bike. Very inconvenient for them, inclination with a turn, deep squats, lunges and other loads associated with a strong bending of the knees.

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.