In just 24-36 sessions, depending on the intensity of treatment and the stages of disease development, you will get rid of pain and discomfort in the joints during exercise, you will be able to normalize sleep and live life inmaximum
It is important to understand
If pain in the joints is detected during exercise, it is necessary to choose an individual set of therapeutic exercises, study the technique of their execution and exclude exercises that have contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo a full course of treatment in a specialized center, and in the future you must maintain your health in a preventive manner on your own.
A joint is a connection between two or more bones. The main quality of the "design" is mobility.
Thanks to this ability our body can perform vital movements and move through 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 find out the cause of the symptom and learn about the measures to prevent this condition.
Cause 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 connection of the bones looks like a normal hinge. It consists of three elements:
- the ends of the bones that connect or the articular surfaces.
- joint capsule;
- the synovial cavity in which there is lubricating fluid (called synovial).
The situation when 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. During movement, the changed parts are subjected to hard friction, which is accompanied by pain.
Physical activity and its effect 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 goals of training should be to maintain good physical condition, improve health and receive only positive emotions.
To improve the condition of the joints and restore their nutrition, the doctor may suggest the start of swimming, yoga and wushu gymnastics.
Short, 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 joint pain after exercise.
Intense, constant or constantly increasing impact on the articular parts causes destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes face problems with the joints of the lower limbs, the shoulder girdle and the spine.
Symptoms of pain during exercise
In order to accurately determine 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 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 with symptoms:
- the appearance of severe deformation of the joint.
- the appearance of strong, sharp pain when performing any movement of the limb;
- there is a sharp swelling of the nearby tissues.
- the presence of bruises (they appear when the ligaments are torn).
- local increase in temperature in the area of injury.
The combination of signs will help determine damage to the meniscus of the knee. This injury often accompanies professional athletes, in most cases it is associated with increased physical pressure on the limb.
Symptoms include:
- forced position of the leg in a bent position.
- the appearance and persistence of acute pain.
- rapid edema 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.
- The pain is localized near the joint and spreads up or down the limb.
- during movement, sounds appear - creak, click, creak.
- Swelling and redness of the skin appears around the "problem" area.
Types of pain during exercise
When the joints experience a constant, significant load and pain occurs, its description may vary.
By its nature it can hurt, press, cut. Often victims point out his explosive nature.
Sensations can have different localizations. They extend into the joint, above or below it, to the side.
Manifestations differ in intensity; adjectives are used to designate it - pronounced or weak. Joints may ache periodically or constantly.
Basic causes of pain
Increased physical activity can cause pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments of the wrist joint are damaged. The precipitating factor is performing strength exercises with the arms or often repetitive, monotonous movements. Finger and wrist joints are often prone to arthropathy.
Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), ligament sprain, pinched nerve in the elbow area, joint development, 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 inter-articular ligaments and cartilage tissue are stretched. Pain accompanies the progression of arthritis and coxarthrosis.
In most cases, the ankle suffers from tendon or ligament tears, dislocation or fracture. 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 to "stretch" the body from top to bottom.
To do this, you should perform loose rotational movements 10 times with the head, bent and then straightened arms, hands and torso. The warm-up should be continued with a few squats to activate the knee joint, 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 is gradually increased.
When performing them, pain should not occur; fatigue can only be pleasant. If you have unwanted symptoms, it is better to consult a doctor.
How to prevent the development of joint pain after training?
To avoid the appearance of joint pain after sports, it is important to follow the basic rule - the load must be calculated by the coach, taking into account the age and state of health of the athlete.
The appearance of any discomfort and pain, deterioration of well-being is sufficient reason for temporary or permanent interruption of classes and seeking 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 exercises, which is necessary to "warm up" the muscles and prepare the joints for strength exercises.
- If you receive any injury, it is important to immediately stop the exercise, take a break until full recovery and exclude dangerous exercise from the complex.
To improve the condition of the joints and reduce pain in them, a special diet is used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meat (preferably with a lot of cartilage), natural milk and sour milk, egg yolk, fruit, berries, nuts, herbs, bran (from wheat). Alcoholic beverages are not allowed.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They should contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment done?
Doctor consultation: medical history, myoperitoneal diagnosis, functional diagnosis.
How is it going?
Collection of memories - analysis of the disease, limitations and contraindications are identified, explanation of the principles of physiotherapy, features of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of motion of the joints, determines painful tightness, swelling, hypo- or hypertonicity of the muscles and other changes.
Functional diagnosis (conducted in the rehabilitation room) - the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, with what range of motion he can work, what movements cause pain, what weight the patient can work with, how the cardiovascular system reacts. vascular system. Problem areas are identified. The data is entered on the card. The tones are set.
Based on the results of the initial examination by a doctor and the functional diagnosis, a preliminary individual treatment program is drawn up.
It is recommended that you bring with you:
- for spinal pain - MRI or CT (magnetic resonance or computed tomography) of the problem area.
- for joint pain – x-rays.
- presence of accompanying diseases - excerpts from the medical history or outpatient card.
- comfortable (sports) clothes and shoes
At the beginning of the treatment cycle, the doctor and the patient draw up a treatment plan, which includes 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 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 appropriate regime 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 provided by qualified instructors. At all stages of recovery, it is important to follow proper movement and breathing technique, know your weight standards when working on exercise machines, follow the prescribed treatment regimen and follow the recommendations of specialists.
Joint gymnastics sessions help to restore visual coordination, improve joint mobility and flexibility (elasticity) 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 trainer draws up a program, taking into account the accompanying diseases and the condition of the patient on the day of the course. He teaches the technique of performing exercises and monitors the correct execution. Every 6th lesson there is a second consultation with the doctor, 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 your body is prepared for physical activity (do you do gymnastics or any kind of sport) . . . -
Great! what result do you want to have?
If the disease is in its initial stages and the body is prepared, one course of treatment is enough. (example - young people of 20-30 years engaged in sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients are trained and receive skill of "care foryour body', get recommendations in case of a flare-up and continue studying on your own).
If the problem has existed for a long time, you do not exercise or you have co-morbidities, then a different period of time will be needed.
- alleviate the aggravation? - one or two cycles are enough,
- restore function?
- walk non-stop (climb stairs),
- bend over, do a certain job 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.