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 your sleep and live life to the fullest.
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 performance and exclude exercises that have contraindications.
With this diagnosis, it is important to regularly attend treatments, undergo the entire treatment in a specialized center, and in the future you must independently maintain your health preventively.
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 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 a common occurrence. It is important to discover the cause of the symptoms and learn about measures to prevent this condition.
The reason for the pain
Joints allow you to perform basic functions - they ensure the necessary position of the body, promote the movement of its parts and movement in space.
The movable connection of the bones resembles a common hinge. It consists of three elements:
- the ends of the bones that meet or the articular surfaces;
- joint capsule;
- joint cavity containing lubricating fluid (called synovial).
It is a common situation when the joints hurt after physical activity. Any stress - heavy physical work, regular sports or excess weight negatively affects the structure of 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 strong friction, which is accompanied by pain.
Physical activity and its impact on joints
In order to avoid pain in the joints 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 maintaining good physical shape, improving health and receiving only positive emotions.
In order to improve the condition of the joints and restore their nutrition, the doctor may suggest that you start swimming, yoga and wushu gymnastics.
Short, gentle jogging, Nordic walking, cycling and using an exercise bike all 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 danger of the appearance and persistence of pain in the joints after exercise.
Intense, stable or constantly increasing impact on parts of the joint causes destruction of osteochondral tissue, 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
In order to determine precisely why the joints hurt during exercise, it is important to identify the main symptoms and analyze them. A special combination of signs can determine the type of injury or the presence of a disease.
After intense physical activity, a partial or complete dislocation of the joint may occur. It can be diagnosed by symptoms:
- occurrence of severe joint deformation;
- the appearance of strong, vivid pain when performing any movement of the limbs;
- there is a sharp swelling of nearby tissues;
- the presence of bruises (they appear when ligaments are torn);
- local increase in temperature in the area of injury.
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 load on the extremities.
Symptoms include:
- forced position of the leg in a bent position;
- occurrence and persistence of acute pain;
- rapid swelling.
An inflammatory process can develop in the joint after stress. It can be recognized 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 - creaking, clicking, creaking;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints experience a stable, significant load and pain appears, their description may vary.
By nature, it can be painful, pressing, cutting. Often victims point to her explosive nature.
Sensations can have different localizations. They spread inside the joint, above or below it, from the side.
Manifestations differ in intensity, adjectives are used to determine - expressed or weak. Joints can hurt periodically or constantly.
The main causes of pain
Increased physical activity can cause pain in several "traumatic" joints.
Joint pain occurs when the tendons and ligaments of the joint are damaged. The provoking factor is the performance of strength exercises with the hands or frequently repeated, monotonous movements. Finger and wrist joints are often susceptible to arthrosis.
Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), ligament sprain, pinched nerve in the elbow area, development of arthrosis, 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 the intra-articular ligaments and cartilaginous tissue are stretched. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from tendon or ligament rupture, dislocation or fracture. 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 to "stretch" the body from top to bottom.
To do this, you need to perform light rotational movements 10 times with the head, bent, and then straightened arms, hands and torso. The warm-up should be continued 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 is gradually increased.
During their performance, pain should not appear, fatigue can only be pleasant. If you have any unwanted symptoms, it is better to consult a doctor.
How to prevent joint pain after training?
To prevent the occurrence of joint pain 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 condition of the athlete.
The appearance of any discomfort and pain, worsening 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 the following tips:
- Always do a warm-up before the main exercises, which is necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you get any kind of injury, it is important to stop exercising immediately, take a break until full recovery and exclude dangerous exercise from the complex.
A special diet is used to improve the condition of the joints and reduce pain in them. The athlete's diet should contain cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meat (preferably with plenty of cartilage), natural milk and sour milk, egg yolk, fruit, berries, nuts, herbs, bran (from wheat). Alcoholic beverages are not allowed.
Along with increased physical activity, it is necessary to use multivitamin and mineral preparations. They should contain beta-carotene, vitamin C, E, B12, iron, selenium, calcium, phosphorus, copper.
How is the treatment carried out?
Consultations with a doctor: medical history, myofascial diagnostics, functional diagnostics.
How is it going?
Collection of anamnesis - determination of the disease, limitations and contraindications, 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 joint, determines painful tension, swelling, hypo- or hypertonus of the muscles and other changes.
Functional diagnostics (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, what movements cause pain, what weight the patient can work with, how the cardiovascular systemthe vascular system reacts. Problem areas have been identified. The data is entered into the card. Accents are set.
Based on the results of the initial examination by the doctor and functional diagnostics, a preliminary individual treatment program is drawn up.
It is recommended to have with you:
- for pain in the spine - MRI or CT (magnetic resonance or computer tomography) of the problem area;
- for joint pain - X-rays;
- in the presence of accompanying diseases - excerpts from the medical history or ambulatory card;
- comfortable (sports) clothes and shoes
At the beginning of the treatment cycle, the doctor and the patient draw up a treatment plan that includes the date and time of the treatment, subsequent visits to the doctor (usually 2-3 times a week).
The basis of the treatment process is treatments in the rehabilitation room on simulators and sessions in the gym.
Rehabilitation simulators enable precise dosing of the load on individual muscle groups, providing an adequate regimen 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. In all stages of recovery, it is important to adhere to the correct movement and breathing technique, to know the weight standards when working on devices, to adhere to the prescribed treatment regimen and to adhere to the recommendations of experts.
Joint gymnastics sessions help to restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and are an excellent preventive system for independent 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 compiles the program, taking into account accompanying diseases and the condition of the patient on the day of the lesson. He learns the technique of performing exercises and follows the correct execution. Every 6 hours, a second consultation with the doctor is held, they change and supplement the program, depending on the dynamics.
How many cycles will it take? – for everyone individually
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 sport). . .
Important! what kind of result you want to get.
If the disease is in an early stage and the body is prepared, one cycle of treatment is enough. (example - young people 20-30 years old who play 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 acquire the skills of "taking care of their body", receive recommendations in case of deterioration and continue learning independently).
If the problem has existed for a long time, you do not do gymnastics or you have accompanying diseases, then another period of time will be required.
- mitigate the aggravation? - one or two cycles are enough,
- return function?
- walking without stopping (climbing stairs),
- to bend down, to do a certain job without effort
- being immobile for a long time while traveling (on a plane, in a car. . . )
- improve? support? not worsen?
- Three or more treatment cycles may be required. . .
Each organism is individual, and the program for each patient is individual.