Daily, the knee joints withstand the strongest load. This is especially true for people who are engaged in professional sports, or due to their activities are mobile throughout the day. That is why strengthening the knee joint plays an important role. In addition to multivitamin complexes, which help to strengthen the body as a whole, there are a number of exercises that contribute to joint he alth. How to develop a knee joint at home - consider in the article.
Features of the knee joint
If no pathology of the knee joint is revealed, then it should bend and unbend painlessly and without obstacles. Otherwise, for example, after a knee injury, the joint loses itsmotor function, so the patient cannot avoid rehabilitation therapy.
The most vulnerable joint is the knee. The thing is that the load on him is the strongest. A number of reasons can serve the development of pathology:
- obesity;
- injuries of various etiologies;
- excessive physical activity with weight lifting;
- age.
What should you remember before starting a workout?
During class, the trainer will teach you how to develop the knee after the cast to:
- prevent muscle atrophy;
- restore the functionality of the joint;
- normalize blood circulation in injured joints.
In addition to special exercises, the patient is shown massage, magnetotherapy, electrophoresis, acupuncture, long walks, classes on special simulators.
Knee disease
When exposed to external factors, a person may develop the following diseases:
- arthritis;
- arthritis;
- bursitis and other diseases.
There are really many diseases of the knee, joints. And in addition to a lot of physical activity, the joints are very prone to various kinds of diseases, infections and hypothermia, injuries. In case of injuries in severe cases, fixation with plaster cannot be dispensed with. And for some injuries, an elastic bandage is enough. Sometimes a patient will have to face a knee transplant operation.
What you need to know before starting treatment and preventionexercises
There are a number of recommendations from experts on how to develop a knee joint at home:
- A set of exercises should be selected by a specialist.
- Gymnastics is prohibited during an exacerbation of the disease.
- Exercise is necessary not only to strengthen the joints, but also the muscles and ligaments.
- There shouldn't be any pain.
- Everyone should carefully evaluate their physical fitness, the load should be moderate and increase gradually.
- Together with a set of exercises, experts recommend visiting the pool, walking more often in the fresh air, you also need to choose the right shoes.
Basic principles for a quick recovery
Without proper physical activity, it is really difficult to restore a joint. That is why the composition of medical therapy must necessarily include therapeutic measures to strengthen the knee joint.
Basic principles for a quick recovery:
- It is necessary to perform the technique regularly, without missing classes.
- Following the strictest diet.
- The load should be moderate, with a gradual increase.
- Positive results give a course of massage.
Prevention exercises
An important condition for strengthening the knee is the performance of special exercises that do not take much time, but give a positive effect. For the purpose of prevention, a technique is used that prevents the possibility of developmentknee disease. The development of this joint can go both as a course of separate exercises, and combined with morning exercises. Useful exercises to develop the knee joint for preventive purposes:
- Standing position: knees bent. Rotation of the knees alternately in different directions. Repeat within a few minutes.
- Do 10 squats keeping your heels on the floor.
- One leg forward, the second leg behind, repeat squats 10 times. We change legs.
- Sitting on the floor: rest your palms back. With your feet, perform a “bike” for two to three minutes.
- Lying position: legs rise and bend at the knees. Carry out a rotational movement to the right, to the left. Lead time: 2-3 minutes.
- Sitting on the floor: legs crossed. After that, you need to lift them without the help of hands. Do 6-7 times.
- Standing position, hands on the belt. You should move your knees towards each other, your feet do not come off the floor. Repeat 8-10 times.
The technique is really simple, but it has a big plus: it is quite effective and will help strengthen the knee joints. Important! For this technique to give a positive effect, the first few sessions should be carried out under the supervision of a specialist or trainer. Only they are able to explain how to properly exercise without harm to themselves.
Exercise after a fracture
To strengthen the knee joint after the treatment of fractures, the doctor prescribes physiotherapy. These are procedures that exclude physical impact onknee area. First of all, exercises are aimed at strengthening muscle tissue. You should follow the rules on how to develop a knee after a fracture:
- The patient needs to exercise regularly.
- Be sure to monitor the position of the composition. Regular loads help the rapprochement and tight fusion of bone fragments. In addition to strengthening, the patient noted the restoration of cartilage, ligaments and bone tissue.
- He alth should be normal. The patient should monitor blood pressure and body temperature.
- The course of treatment and preventive measures is long and takes several weeks.
Exercise after cast removal
Development of the knee joint after plaster removal: a set of exemplary exercises
- Sitting on a chair, carry out flexion and extension of the joints in the knees from 10 to 13 times. A similar exercise is performed lying on the stomach and lying on the back.
- Tilt torso to legs repeat several times.
- Exercise "bicycle", it must be performed at a slow pace, this is done so that the joint is not overloaded.
- Sitting on a chair, you need to raise your leg and hold it for a few seconds.
Often after the exercise, the patient feels slight pain and tension in the joint area. In this case, the number and frequency of approaches should be reduced until the feeling of discomfort passes.
Rules of treatment and preventive measures after surgery
After joint surgery, a long course of rehabilitation is required. Before describing the exercises on how to develop the knee after surgery, the patient should pay attention to the following points:
- The program of treatment and prevention is really difficult.
- Sports and strenuous physical activity should be abandoned.
- Mandatory follow-up with a specialist for several years.
- The load on the joint should be minimal, increasing strength every day.
Rehab
The success of rehabilitation directly depends on the patient himself:
- Firstly, will the patient be able to complete the entire course of the program.
- Won't he relax after a while, because the course of therapy can reach several months or even years.
- Will the patient practice at home on their own.
It is possible to carry out a course of therapeutic measures at home, in any case, the patient must understand that he will have to face pain and tension. But be sure to bring the matter to the end and undergo physiotherapy exercises daily.
A set of exercises after surgery
Let's give an example of exercises on how to develop a knee joint at home. Already on the second third day after the operation, you can start a set of exercises
- Start by extending and curling your toes.
- Try to pull your foot in and out.
- Bend and unbend your legs while sitting and standing.
- Bsitting position put the foot on the stool, raise and lower the knee.
After you have been able to lower your legs and have learned to stand up, you need to get used to walking on crutches.
A week later, exercises after knee surgery for knee injury are supplemented with new movements:
- Added air hold.
- Extension, flexion at a right angle, with a roller placed under the heel.
- Tilts, turns. The leg is slightly extended forward.
- Imitation of walking.
Development of joints after plaster, surgery is a difficult daily job. Already on the 9th day, the number of exercises, their strength increases.
The key to success
All exercises must be repeated daily at home, add exercises on the abdomen, lifting on tiptoe. How long does it take for the body to recover? In direct and open language, it is necessary to carry out a set of exercises throughout your life. It is impossible to completely forget about the injury and surgery after the end of rehabilitation.
Remember, movement is life. Everyone will agree with this expression, movements are especially important for the musculoskeletal system. After all, a sedentary lifestyle leads to disruption of the organs and systems of the body, leads to various pathologies. Lack of movement leads to obesity, which is, again, an additional burden on the knee joints. To avoid pathologies, diseasesit is necessary to approach the question correctly: how to develop a knee joint at home.
