In just 24-36 sessions, depending on the intensity of the treatment and the stage of disease development, you will get rid of pain and discomfort in the joints during exercise, 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, study the technique of performing them, and exclude exercises that have contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo full treatment at a specialized center, and in the future you need to maintain your health in self-prevention mode.
A joint is a connection between two or more bones. The main quality of "design" is mobility.
Thanks to this ability our body can perform important 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 know the cause of the symptoms and know the steps to prevent this condition.
Because of 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 joints of the bones resemble ordinary hinges. It consists of three elements:
- the ends of the connecting bones, or articular surfaces;
- joint capsule;
- articular cavity in which there is a lubricating fluid (it is called synovial).
The situation when joints hurt after physical activity is normal. Any stress - heavy physical labor, regular sports or excess body weight has a negative effect on the structure of the joint elements, changing its shape and gradually destroying it.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed part is subject to strong friction, which is accompanied by pain.
Physical activity and its effects on joints
To avoid joint pain after physical activity, before choosing a suitable sport, you should check the condition of the body, including the musculoskeletal system.
For amateur athletes, the main goal of training should be to maintain good physical shape, improve health, and receive only positive emotions.
To improve the condition of the joint and restore its nutrition, the doctor may suggest starting swimming gymnastics, yoga, and wushu.
Short and quiet 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 threat of the appearance and persistence of pain in the joints after training.
An intense, stable or constantly increasing impact on the joint causes the destruction of osteochondral tissue, displacement and deformation of the bones.
Often, athletes experience problems with the lower leg joints, shoulder girdle, and spine.
Symptoms of pain during exercise
To determine exactly why the joints hurt during exercise, it is important to identify the main symptoms and analyze them. The type of injury or the presence of disease can be determined by a combination of special signs.
After intense physical activity, partial or complete dislocation of the joint may occur. It can be diagnosed with symptoms:
- the appearance of severe joint deformation;
- the occurrence of strong and bright pain when doing any movement of the limbs;
- there is a sharp swelling of nearby tissues;
- the presence of a bruise (appears when the ligament is torn);
- local increase in temperature in the injured area.
A combination of signs will help determine damage to the knee meniscus. This injury often accompanies professional athletes, in most cases it is associated with increased physical stress on the limbs.
Symptoms include:
- forced position of the leg in a bent position;
- the appearance and persistence of acute pain;
- rapid swelling formation.
An inflammatory process may develop in the joint after stress. It can be identified by the following characteristics:
- pain can be felt with movement and rest;
- pain is localized near the joint and spreads up or down the limb;
- when moving, sounds appear - creaking, clicking, grinding;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joint experiences a stable, significant load and pain appears, the description may vary.
In nature it can be painful, pressing, cutting. Often the victim shows his broken nature.
Sensations may have different localization. They spread in the joint, above or below it, on the side.
Manifestations vary in intensity; adjectives are used to define it - pronounced or weak. Joints may ache periodically or continuously.
The main cause of pain
Increased physical activity can cause pain in some "traumatic" joints.
Pain in the wrist occurs when the tendons and ligaments of the wrist joint are damaged. The provoking factor is doing strength exercises with the hands or repetitive monotonous movements. Finger and wrist joints are often prone to arthrosis.
Pain in the elbow joint is caused by pathology - osteochondrosis (thoracic and cervical spine), sprained ligaments, pinched nerves in the elbow area, development of arthrosis, rheumatism, epicondylitis, bursitis.
The knee joint hurts because of changes in the meniscus, its displacement, after pinching the lumbar nerve, the nerve endings in the knee area, when the intra-articular ligaments and cartilaginous tissue are sprained. Pain accompanies the development of arthrosis and coxarthrosis.
In most cases, the ankle suffers a tendon or ligament rupture, dislocation or fracture. The same problem is typical for the shoulder joint.
How to protect yourself from injury?
To avoid joint pain after physical activity, it is important to warm up before each session. Professional trainers advise to "stretch" the body from top to bottom.
To do this, you need to do 10 times relaxed round movements with your head, bend, then straighten your arms, hands and body. The warm-up should continue with partial squats to activate the knee joints, rotating the legs alternately.
You should start playing sports under the supervision of a professional mentor. It is important to calculate the load correctly. The number of repetitions of any exercise increases gradually.
When performing it, pain should not appear; exhaustion can only be pleasant. If you experience unwanted symptoms, it is better to see a doctor.
How to prevent the development of joint pain after exercise?
To prevent pain from occurring in the joints after playing sports, it is important to follow the basic rules - the load must be calculated by the coach, taking into account the age and health status of the athlete.
The appearance of any discomfort and pain, deterioration in well-being is sufficient reason to temporarily or permanently stop the class and seek medical help.
Prevention of joint pain during physical activity
When joints hurt after exercise, doctors recommend following the following tips:
- Always warm up before the main exercise, which is necessary to "warm up" the muscles and prepare the joints for strength training;
- If you receive any injury, it is important to immediately stop exercising, rest until fully recovered, and exclude dangerous exercises 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 meat (preferably with a lot of cartilage), natural and sour milk, egg yolks, fruits, berries, nuts, herb, bran (of wheat). Alcoholic beverages are not allowed.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They should contain beta-carotene, Vitamins C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment carried out?
Doctor's consultation: medical history, myofascial diagnostics, functional diagnostics.
How is 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 diagnostics is a manual diagnostic method in which the doctor assesses the range of motion of the joints, determines painful tightness, swelling, hypo- or hypertonicity of the muscles and other changes.
Functional diagnostics (carried out in the recovery room) - the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, the range of movements he can perform, what movements cause pain, how much weight the patient can work with, how the cardiovascular system reacts. vascular system. Problem areas are identified. Data is entered into the card. Accents are set.
Based on the results of the initial examination by the doctor and functional diagnostics, an initial individual treatment program is prepared.
It is advisable to have with you:
- for pain in the spine - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- for joint pain - x-ray;
- in the presence of concomitant diseases - extract from the medical history or outpatient card;
- comfortable clothes and shoes (sports).
At the beginning of the treatment cycle, the doctor and the patient draw up a treatment plan, including the date and time of the treatment session, follow-up visits to the doctor (usually 2-3 times a week).
The basis of the treatment process is a treatment session in the recovery room using a simulator and a session in the gym.
The recovery simulator allows you to precisely dose the load on individual muscle groups, providing an adequate physical activity regimen. The treatment program is prepared by the doctor individually for each patient, taking into account the characteristics of the body. Supervision is conducted by qualified instructors. At all stages of recovery, it is important to follow the correct movements and breathing techniques, know your body 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 spine elasticity (flexibility) 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 one treatment session is from 40 minutes to 1. 5 hours. The instructor designs the program, taking into account co-morbidities and the patient's condition on the day of the class. Teach the technique of performing exercises and monitor correct execution. Every 6th lesson, a second consultation with the doctor is held, changes and additions are made to the program, depending on the dynamics.
How many cycles will it take? - individually for everyone
It is 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 any kind of sport) . . . -
Important! what results do you want to get?
If the disease is at an early stage and the body is ready, one cycle of treatment is enough. (example - young people aged 20-30 who do sports. We focus their attention on the technique of doing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients undergo training and receive training in the skills of "taking care of your body", accept suggestions in case of aggravation and continue learning on your own).
If the problem has existed for a long time, you do not do gymnastics, or you have a concomitant disease, then a different period of time will be required.
- relieve aggravation? - one or two cycles is enough,
- restore function?
- walking without stopping (climbing stairs),
- stoop, do certain work without effort
- not moving for a long time while traveling (in a plane, in a car. . . )
- improve? support? not make it worse?
- Three or more treatment cycles may be required. . .
Each organism is individual, and the program for each patient is individual.