Gymnastics For Arthrosis Of The Knee Joint

2024 Author: Josephine Shorter | [email protected]. Last modified: 2023-12-16 21:43

Gymnastics for arthrosis of the knee joint

In the treatment of arthrosis, an important role is given to the preservation of physical activity, namely, the performance of specialized gymnastic exercises. There are certain complexes aimed at strengthening the muscles that hold the knee joint.

By regularly performing the following exercises, you can prevent the development of a disease that threatens to immobilize the limb:

• Exercise 1. Performed while sitting on a table or other suitable surface. The back needs to be straightened, and from this position, swing your legs. Do not limit movements, try to perform them as often as possible. Do it 10 times with both legs.
• Exercise 2. Continuing to sit in the same place, you must first raise one leg to the level until it is in a position parallel to the floor. In this case, the sock must be pulled towards the ceiling, and not forward. Wait in this position for 3 seconds, after a while change legs. In this case, not the back should be tense, but the muscle of the lower leg and thigh. Repeat 3 times for each limb.

• Exercise 3. Lean your buttocks on the edge of the table, while standing on both feet on the floor. Leaving your back straight, you need to spread the socks and knees to the sides. The latter should be slightly bent. From this position, you need to tilt forward and backward, stretching your arms in front of you. Do not bend over strongly, the body should slightly not reach a position parallel to the floor. Repeat 7 times.
• Exercise 4. It is necessary to move to the prone position. It is best to perform the exercise on the floor, with the limbs extended forward. Then one of them bends at the knee, during the movement, the foot must be raised and the leg held. Do the same with the second leg, repetitions are 3 times for each limb. We must not forget to pull the sock forward, do not lift it up.
• Exercise 5. The knees on both legs are bent, the feet are pressed to the surface. The patient is in the supine position. Pull one of the limbs to the stomach, then slowly straighten and return it back. Do the same with the second leg. Do an exercise called "small bike" 10 times for each limb.

• Exercise 6. After a small bike, it is worth moving on to a large one. The movements of the legs of a person lying on their back are similar to the movement of a cyclist during a fast ride. The pace should increase gradually, while keeping in tension not only the back, but also the muscles of the thigh. Untrained people should not do the exercise for more than 3 minutes, but as the muscles strengthen, the time should increase.
• Exercise 7. The leg is bent at the knee, while with the help of the hand it must be pulled to the stomach, the toe is in tension, stretches towards the ceiling. The head should be raised, the shoulder blades remain pressed to the floor. We need to stay a little longer. Then the foot falls to the floor, and after that the whole leg.
• Exercise 8. Turning over on your right side, you need to put your right hand under your cheek, and with your left rest in front of you. The right leg is not straight, but also not very bent, with the right limb you need to make movements forward - touching the knee of the abdomen, backward - as far as possible. You should not rush or jerk your leg sharply; movements should be slow. Repeat on one side at least 3 times, then roll over.

• Exercise 9. Turning on your right side and placing a small pillow under your head, you need to bend the left limb and rest it on the floor, not with your feet, but with your knee. The right limb should be behind, pulling the toe forward, raise it 30 cm from the floor and return it back. Repeat 6 times, lying on different sides.
• Exercise 10. Turning over on the stomach, the limbs should be bent in turn at the knees, performed 15 times for each of them.
• Exercise 11. Bend the leg at the knee, while remaining lying on the floor, slightly raise it and fix it in the air. Repeat for each limb 3 times. Hands should be straight along the body at all times, palms raised up.
• Exercise 12. Standing on one leg, you need to stick to the wall, try to swing the free limb from side to side. Movements need to be increased as the exercise progresses. You need to do 10 - 15 swings. After this task is completed, a similar exercise should be performed for two legs, but the limbs swing back and forth.
• Exercise 13. You need to sit on the floor and lean on your palms. The back should be straight and the feet should form a 90 ° C angle. One leg must be lifted to parallel with the floor and fixed for 3 seconds. Do the same with the other limb.
• Exercise 14. Sitting on the floor, swing your legs alternately, they should not be raised high, your arms should support your torso, your back should be straight. Pull the toe forward.
• Exercise 15. Continuing to sit on the floor, you need to straighten both legs, then clasp your feet tightly with your hands and lean forward. Ideally, your forehead should be in contact with your knees. At the same time, bending them is strictly prohibited. Naturally, at first it will not be possible to achieve such a position, but as you train, the result will certainly appear. Then you need to return to the original position, slightly shake your legs and repeat the exercise again. The number of approaches is no more than 5.

• Exercise 16. Sitting on the floor with a straight back, you need to bend one leg at the knee, and leave the other extended. Grasp the foot of the leg that is bent with your hands. After that, you should try to straighten the limb, overcoming the resistance of the hands. Hold out as long as possible, then the leg must be changed.

General recommendations for the implementation of the complex

In order for the exercises to be beneficial to people with arthrosis, it is necessary to perform them, adhering to the following rules:

• In no case should you take both legs off the support at the same time.
• You cannot overload the sore joint and repeat the complex daily, it is enough to complete the entire row 3 times a week. Thus, the muscles will have time to rest and strengthen better.
• Each exercise should be performed for both legs, both for the sick and for the healthy.
• No exercise should cause discomfort, much less pain.
• You should not, barely starting your studies, try to complete the program as fully as possible. As the muscles get stronger, you can increase the number of repetitions.

Author of the article: Kaplan Alexander Sergeevich | Orthopedist

Education: diploma in the specialty "General Medicine" received in 2009 at the Medical Academy. I. M. Sechenov. In 2012 completed postgraduate studies in Traumatology and Orthopedics at the City Clinical Hospital named after Botkin at the Department of Traumatology, Orthopedics and Disaster Surgery.