Exercises for periarthritis
Exercises for periarthritis is a gymnastic complex that is aimed at eliminating unpleasant symptoms of the disease and at accelerating the healing process. Since with periarthritis all periarticular tissues become inflamed, it is necessary to provide them with regular and uninterrupted access of nutrients and oxygen. This can be achieved through regular exercise. However, it should be borne in mind that exercise for periarthritis can bring not only benefits, but also harm. Therefore, the complex must be compiled based on the individual characteristics of the organism, and also take into account a number of other factors.
Content:
- What will be the effect of the lessons?
- Features of exercise for periarthritis
- Exercises for shoulder-scapular periarthritis
- Exercises for knee periarthritis
- Exercises for ankle and foot periarthritis
- Contraindications to exercise for periarthritis
What will be the effect of the lessons?
Exercise regularly will help you solve the following problems:
- Improve muscle tone.
- Strengthen your muscles.
- Return the ligaments and tendons to normal performance.
- Improve the blood supply to the affected area.
- Increase the range of motion in the joint.
An important condition for starting regular exercise is the transition of the disease from the acute stage to the remission stage, when the main symptoms of periarthritis are eliminated and the inflammation is relieved.
Features of exercise for periarthritis
- Before starting any gymnastic complex, no matter how safe it may seem, you need to consult with a specialist. It's great if you can start exercising under the guidance of a physical therapist who is experienced in treating these conditions. Only after all the exercises have been worked out with a specialist, you can start performing them at home.
- Exercising is best done after undergoing physical therapy.
- Before embarking on a particular set, it is necessary to warm up the muscles. This will help to do intensive walking, during which not only legs, but also arms should be involved.
- The starting position of the body during exercise should be constantly changing.
- During training, it is permissible to use various sports equipment: balls, dumbbells, gymnastic sticks, resistance bands, etc.
- At the initial stage, you need to do the exercises no more than 2-3 times a week. In the future, it will be possible to practice every day.
- The increase in load should be gradual.
- You cannot skip classes.
- You need to perform the exercises smoothly, without making any sudden movements.
- Exercise should not hurt the person.
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You should not perform exercises to the maximum already in the first training session, progress towards the goal should be comfortable. This is the only way to achieve a lasting effect.
It should be understood that therapeutic exercises for periarthritis are not a panacea for the disease. Regular exercise is an excellent prevention of illness, but only with their help it will not be possible to cope with it. An integrated approach should be taken to treatment.
Exercises for shoulder-scapular periarthritis
The eminent doctor PA Popov, who for many years has been practicing specifically in the treatment of periarthritis, has developed his own system of exercises, which are based on the implementation of "small movements". The doctor suggests that his patients gradually stretch and swing the sore joint. Pain and discomfort during exercise are unacceptable companions.
Exercises according to Popov:
- Starting position: lying on your back, arms extended along the body. It is necessary to bend them at the elbows at 90 ° C. In this position, you need to clench and unclench your fingers into a fist 10 times. Then shake with brushes.
- Starting position as in the previous exercise. It is necessary to bend and unbend the hands in the wrist joint at least 4 times.
- Starting position: lying on your back, arms extended along the body. The brushes should be rotated alternately with the palms up and down. Repeat the exercise 8 times.
- Lying on your back, put your hands behind your head, spreading your elbows in different directions. Repeat the exercise 4 times.
- Lying on your back, stretch your right and left hand up alternately. During inhalation, lift is performed, during exhalation, the limb is returned to its place.
- Starting position: sitting on a chair with arms lowered along the body. It is necessary to slowly perform circular movements with the joints of the shoulder, 6 times forward and 6 times back.
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Sitting on a chair, you need to alternately take your hands to the side and hold them on weight for at least 5 seconds. The number of repetitions of the exercise is at least 4.
- Sitting on a chair, put your palms on your shoulders, lower your elbows down. Alternately touch the opposite knee with your elbows, slightly lifting the latter.
Other exercises that are effective in treating periarthritis of the shoulder scapula:
- Draw the number 8 in the air with your shoulders. First, it is performed with two shoulders together, and then with each shoulder alternately.
- Raise your shoulders high up, which will allow you to stretch the spinal column.
- Exercise "scissors".
- Raise a straight arm in turn, turning the body in the direction of the outstretched arm.
- Join hands in a lock, holding them in front of the chest. Make a wave, slowly picking up the pace.
- Bend your arm at the elbow and raise it up, repeating the movement of the bird's wing during flight.
- Sitting on a chair, you need to try to reach your knees with your shoulders.
- Sitting on the floor with straight legs apart, you need to reach out with straight arms to the toes.
Exercises from a standing position, with legs apart shoulder-width apart:
- Rotation of the hands, which are brought out in front of you. Number of turns: 10 in one direction and 10 in the opposite direction.
- Swing hands to the right and left: one hand remains motionless, set aside. With the other hand, you need to touch her palm, while turning the body.
- You need to join your hands in a lock behind your back, trying to reach with the fingers of one hand to the fingers of the other hand. If the exercise fails the first time, do not despair. Gradually, the lost range of motion will return and the "lock" will be able to close.
- Perform arm swings according to the type of actions that a person performs while running. In this case, the legs should remain motionless.
- The gymnastic complex should be completed by performing circular rotations of the head. Hands at this time should be lowered.
After the exercises are completed, it is recommended to lie on a hard, flat surface, on your back. In this position, you should spend half an hour, allowing the muscles to relax and rest.
Exercises for knee periarthritis
Although periarthritis of the shoulder is more common than other forms of the disease, some people still suffer from periarthritis of the knee.
There are therapeutic and gymnastic complexes aimed at working out the muscles in this particular part of the body:
- It is necessary to sit on a chair with a flat back, lower your arms along the body. From this position, the legs are bent and unbend at the knees, holding them in weight for 3-5 seconds. Number of repetitions: 5-7 times.
- You need to sit on the floor, bending your leg at the knee joint and pull it towards you. The other leg should be straight. You should stay in this position for 3 seconds, then return to the starting position and repeat the exercise for the second leg. Number of approaches: 5 times for each leg.
- It is necessary to lie on your stomach, rise on your elbows, your legs remain pressed to the floor. Then, alternately, smoothly and slowly, the legs should be bent at the knees, raising the lower leg to parallel with the ceiling.
- Lying on your back, you need to rise on your elbows, placing your hands behind your back. It is necessary to alternately pull up the legs, bending them at the knee joint. You need to try to touch your chest with your foot.
- Take a small box that will act as your home "step platform". Step on an elevation in turn, simulating climbing stairs. The pace should not be too intense, the movements should be done slowly and smoothly. You need to start with 10-15 steps for each leg, gradually increasing the load.
- Spread your legs shoulder-width apart, stretch your arms in front of you, do squats, but not deep. To begin with, you should do 2 sets of 5 squats, the depth of the squat should also be increased gradually.
- You need to sit on a chair, raise your legs above the floor and imitate riding a bicycle, as if scrolling the pedals with your feet.
By stimulating blood circulation, these exercises will relieve muscle pain and increase the range of motion in the joint. If the body responds with pain to every knee movement, then the complex should be abandoned in consultation with a doctor.
Exercises for ankle and foot periarthritis
This selection of exercises will allow you to quickly cope with inflammation in the muscles surrounding the joints of the foot and lower leg:
- Sitting on a chair, you need to bend your leg at the knee, take the ankle joint in your hand and gently rotate it. You should perform 5 rotations in one direction and 5 rotations in the other direction for each leg.
- Sitting on a chair, you should raise your legs to parallel with the floor and perform rotational movements with your feet in one direction and the other. You need to perform 7 rotations.
- Sitting on a chair, you need to put a cloth on the floor and try to crush it with your toes, and then smooth it out.
- Sitting on a chair, you need to turn your feet with your toes in different directions, and press your heels together. From this position, you must try to raise your legs, stretching them out on toes, and then slowly lower them back.
- Sitting on a chair, you should try to roll a water bottle or stick, using only your feet and toes for this purpose.
If you perform these exercises every day, you will be able to achieve a stable remission of the disease and prevent its progression. The complex is good because it can be performed even at the workplace.
Contraindications to exercise for periarthritis
You can not engage in therapeutic exercises during the acute stage of the disease. It is necessary to wait until the inflammation is eliminated.
Other contraindications for performing physical training complexes with periarthritis are:
- Increased body temperature.
- Disturbances in the circulatory system.
- High risk of bleeding.
- High blood pressure.
If there are no contraindications, then you should not deprive your body of the possibility of recovery with the help of physiotherapy exercises. If desired, you can perform all the above sets of exercises, since they allow you to strengthen the muscles and make the joints more mobile, which means they are an excellent measure for the prevention of diseases of the musculoskeletal system.
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.
