In just 24-36 sessions, depending on the intensity of treatment and the stages of development of the disease, you will get rid of joint pain and discomfort during exercise, be able to normalize your sleep and live life to the fullest
It is important to understand
If joint pain is detected during exercise, it is necessary to select an individual set of 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 complete treatment in a specialized center and, in the future, maintain your health preventively on your own.
A joint is a connection between two or more bones. The main quality of "design" is mobility.
It is thanks to this ability that our body can perform vital 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 discover the cause of the symptom and know measures to prevent this condition.
Reason for the 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 resembles a regular hinge. It is made up of three elements:
- the ends of connecting bones, or articular surfaces;
- joint capsule;
- the joint cavity in which there is a lubricating fluid (it is called synovial).
It is common for joints to hurt after physical activity. Any stress - heavy physical work, regular sports or being overweight negatively affects the structure of the articular elements, deforms and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the exchanged parts are subjected to strong 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 shape, improve health and receive only positive emotions.
To improve the condition of the joints and restore their nutrition, the doctor may suggest starting swimming, yoga and wushu gymnastics.
Short, quiet runs, 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 power sports - for example, weightlifting, there is a real threat of the appearance and persistence of joint pain after exercise.
Intense, stable or constantly increasing impact on the articular parts causes destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes have problems with the joints of the lower extremities, shoulder girdle and spine.
Symptoms of pain during exercise
To accurately determine why 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 total dislocation of the joint may occur. It can be diagnosed by symptoms:
- the appearance of severe joint deformities;
- the occurrence of strong and vivid pain when performing any movement of the limb;
- there is a sharp swelling of nearby tissues;
- the presence of bruises (appear when ligaments are torn);
- local increase in temperature in the area of injury.
The 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 limb.
Symptoms include:
- forced position of the leg in a bent position;
- the appearance and persistence of acute pain;
- rapid formation of swelling.
An inflammatory process can develop in the joint after stress. It can be identified by the following characteristics:
- pain can be felt during movement and at rest;
- the pain is localized near the joint and spreads up or down the limb;
- when moving, sounds appear - creaks, clicks, creaks;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints experience a stable and significant load and pain appears, its description may vary.
By nature, it can be painful, pressing, cutting. Victims often point to its explosive nature.
Sensations can have different locations. They spread inside the joint, above or below it, on the sides.
Manifestations differ in intensity, adjectives are used to define it - pronounced or weak. Joints can hurt periodically or constantly.
Main causes of pain
Increased physical activity can cause pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments in the wrist joint are damaged. The provoking factor is performing strength exercises with the hands or monotonous and frequently repeated movements. Finger and wrist joints are often susceptible to osteoarthritis.
Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), torsion of ligaments, pinched nerve in the elbow region, development of arthrosis, rheumatism, epicondylitis, bursitis.
The knee joint hurts due to changes in the meniscus, its displacement, after pinching of the lumbar nerves, nerve endings in the knee area, when the intra-articular ligaments and cartilaginous tissue are twisted. Pain accompanies the progression of osteoarthritis and coxarthrosis.
In most cases, the ankle suffers ruptures, dislocations or fractures of tendons or ligaments. Similar problems are typical for the shoulder joint.
How to protect yourself from injuries?
To prevent joint pain after physical activity, it is important to warm up before each session. Professional trainers advise "stretching" the body from top to bottom.
To do this, you must perform slow rotational movements 10 times with your head bent and then arms, hands and torso straight. The warm-up should continue with partial squats to activate the knee joint, alternately rotating the feet.
You should start playing sports under the supervision of a professional mentor. It is important to correctly calculate the load. The number of repetitions of any exercise gradually increases.
When performing them, pain should not appear, fatigue can only be pleasant. If you experience any unwanted symptoms, it is best to consult a doctor.
How to prevent the development of joint pain after training?
To prevent joint pain from occurring after playing sports, it is important to follow the basic rule - 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 a sufficient reason to temporarily or permanently stop classes and seek medical help.
Preventing joint pain during physical activity
When joints hurt after exercise, doctors recommend following the following tips:
- Always warm up before the main exercises, necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you receive an injury, it is important to immediately stop exercising, take a break until complete recovery and exclude dangerous exercise 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 milk and sour milk, egg yolks, fruits, berries, nuts, herbs, bran (wheat). Alcoholic drinks are not permitted.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They must contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment performed?
Medical consultation: medical history, myofascial diagnosis, functional diagnosis.
How is it going?
Collection of anamnesis - analysis of the disease, identification of limitations and contraindications, explanation of the principles of kinesiotherapy, characteristics of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of joint movements, determines painful stiffness, swelling, hypo or hypertonicity of the muscles and other changes.
Functional diagnosis (carried out in the rehabilitation room) - the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs them, what range of motion he can work with, which movements cause pain, what weight the patient can work with, how the cardiovascular system reacts. Problem areas are identified. The data is entered on the card. The accents are defined.
Based on the results of the initial medical examination and functional diagnosis, a preliminary individual treatment program is drawn up.
It is advisable to have with you:
- for back pain - magnetic resonance imaging or computed tomography (magnetic resonance imaging or computed tomography) of the problem area;
- for joint pain – x-rays;
- in the presence of concomitant diseases - extracts from the medical history or outpatient card;
- comfortable (sports) clothes and shoes
At the beginning of the treatment cycle, the doctor and patient create a treatment plan, which includes the date and time of the treatment session, follow-up visits to the doctor (usually 2 to 3 times a week).
The basis of the treatment process are 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 adequate regime of physical activity. The treatment program is drawn up by the doctor individually for each patient, taking into account the characteristics of the organism. Supervision is carried out by qualified instructors. At all stages of recovery, it is important to follow the correct movement and breathing technique, know your weight patterns when working on exercise machines, follow the prescribed treatment regimen and follow the recommendations of specialists.
Joint gymnastics sessions help restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and are an excellent self-use preventative system.
Each treatment cycle consists of 12 sessions. Each class is supervised by an instructor. The duration of a treatment session is from 40 minutes to 1. 5 hours. The instructor draws up a program taking into account concomitant diseases and the patient's condition on the day of the class. He teaches the technique for performing the exercises and monitors their correct execution. A second consultation with the doctor is held every 6 classes, and changes and additions are made to the program, depending on the dynamics.
How many cycles will be needed? – individually for everyone
It's important to know:
- How long have you had this problem (stage of the disease)
- How prepared your body is for physical activity (do you do gymnastics or some type of sport). . . -
Important! what result do you want to get.
If the disease is in the early stages and the body is prepared, one course of treatment is sufficient. (example - young people 20-30 years old who go in for sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients undergo training and receive the ability to "take care of your body", receive recommendations in case of exacerbation and continue studying on your own).
If the problem has existed for a long time, you do not exercise or you have concomitant illnesses, a different period of time will be required.
- alleviate the aggravation? - one or two cycles are enough,
- restore function?
- walking non-stop (climbing stairs),
- bend over, do a certain job effortlessly
- staying still for a long time while traveling (on the plane, in the car. . . )
- to improve? support? not make things worse?
- Three or more cycles of treatment may be required. . .
Each organism is individual and the program for each patient is individual.