In just 24-36 sessions, depending on the intensity of the treatment and the stage of development of the disease, you can get rid of joint pain and discomfort during exercise, you will be able to normalize your sleep and live a full life.
It is important to understand
If joint pain is detected during training, an individual set of therapeutic exercises should be selected, the technique of execution should be studied, and exercises with contraindications should be excluded.
With this diagnosis, it is important to regularly attend treatment sessions, undergo full-scale treatment in a specialized center, and in the future independently maintain your health in a preventive manner.
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 find out the cause of the symptom and learn about the measures to prevent such a condition.
The cause of the pain
Joints allow you to perform basic functions - they provide the necessary position of the body, facilitate the movement of parts and movement in space.
The movable connection of the bones resembles a regular hinge. It consists of three elements:
- the ends or articular surfaces of connecting bones;
- joint capsule;
- the joint cavity, which contains lubricating fluid (called the joint cavity).
It is common for joints to ache after physical activity. Any stress - heavy physical work, regular sports or excess weight negatively affects the structure of joint elements, deforms and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. During movement, the affected parts are exposed to strong friction, which causes pain.
Physical activity and its effect on joints
In order to avoid joint pains after physical activity, the condition of the body, including the musculoskeletal system, must be checked before choosing the right sport.
For amateur athletes, the main goal of training is to maintain good physical shape, improve health, and receive only positive emotions.
In order to improve the condition of the joints and restore their nutrition, the doctor may recommend starting swimming, yoga and wushu gymnastics.
Short, quiet jogging, Nordic walking, cycling and using an exercise bike strengthen the musculoskeletal system. As a result of training, the muscles become stronger and the ligaments become flexible.
If a person prefers power sports - for example, weightlifting, then there is a real danger of the appearance and persistence of joint pain after training.
An intense, stable or continuously increasing impact on the joint parts causes the destruction of osteochondral tissues, displacement and deformation of the bones.
Most often, athletes experience problems with the joints of the lower limbs, shoulder girdle and spine.
Symptoms of pain during exercise
In order 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 a disease can be determined by a special combination of signs.
Partial or complete dislocation of the joint may occur after intense physical activity. It can be diagnosed based on the symptoms:
- appearance of severe joint deformation;
- the occurrence of strong, sharp pain during any movement of the limb;
- there is a sharp swelling of nearby tissues;
- the presence of bruises (they appear when the ligaments are torn);
- local temperature rise in the area of injury.
A combination of signs helps determine the damage to the meniscus of the knee. This injury often accompanies professional athletes, in most cases it is associated with increased physical stress on the limb.
Symptoms include:
- the forced position of the leg in a bent position;
- the onset and persistence of acute pain;
- rapid development of swelling.
After stress, an inflammatory process can develop in the joint. It can be identified based on the following characteristics:
- the pain can be felt during movement and at rest;
- the pain is localized near the joint and spreads up or down the limb;
- sounds appear during movement - creaking, clicking, grinding;
- Swelling and redness appear around the "problem" area.
Types of pain during exercise
If the joints suffer a stable, significant load and pain occurs, the description may change.
By its nature, it can be painful, pressing, cutting. Victims often point to its explosive nature.
Feelings can be of different localization. They spread inside the joint, above or below it, on the side.
Manifestations differ in intensity, adjectives are used to define them - pronounced or weak. Joints may ache intermittently or continuously.
The main causes of pain
Increased physical activity can trigger pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments of the wrist joint are damaged. The provoking factor is manual strength exercises 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), sprained ligaments, pinched nerve in the elbow area, the development of arthrosis, rheumatism, epicondylitis, bursitis.
The knee joint hurts due to changes and displacement of the meniscus, pinching of the lumbar nerves, nerve endings in the knee area, when the intra-articular ligaments and cartilage tissue are sprained. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from a tendon or ligament tear, dislocation or fracture. Similar problems are typical for the shoulder joint.
How can you protect yourself from injury?
To prevent joint pain after physical activity, it is important to warm up before each session. Professional trainers advise that the body should be "stretched" from top to bottom.
To do this, you need to perform 10 loose rotating movements with your head, bent and then straightened arms, hands and torso. The warm-up should be continued with partial squats to activate the knee joint, rotating the legs alternately.
It is worth starting sports under the supervision of a professional mentor. It is important to correctly calculate the load. The number of repetitions of each exercise gradually increases.
When performing them, pain cannot occur, fatigue can only be pleasant. If you experience any unwanted symptoms, it is better to consult a doctor.
How can we prevent joint pain after training?
In order to prevent joint pain after sports, it is important to follow the basic rule - the load must be calculated by the coach, taking into account the athlete's age and health.
The appearance of any discomfort and pain, deterioration of well-being is sufficient reason to temporarily or permanently stop classes and seek medical help.
Prevention of joint pain during physical activity
If your joints hurt after exercise, doctors recommend following these tips:
- Before the main exercises, always do a warm-up, which is necessary to "warm up" the muscles, to prepare the joints for strength exercises;
- If you suffer any kind of injury, it is important to stop training immediately, take a break until full recovery, and exclude dangerous exercises from the complex.
Special nutrition is used to improve the condition of the joints and reduce pain. 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 (from wheat). Consumption of alcoholic beverages is not allowed.
In case of increased physical activity, it is necessary to use multivitamin and mineral preparations. They should contain beta-carotene, vitamins C, E, B12, iron, selenium, calcium, phosphorus, copper.
How is the treatment done?
Medical consultation: medical history, myofascial diagnostics, functional diagnostics.
How is it going?
Anamnesis collection - analysis of the disease, determination of limitations and contraindications, description 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 joint movements, determines painful tension, swelling, hypo- or hypertonia of the muscles and other changes.
Functional diagnostics (performed in a 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 heart reacts- and vascular system. Identification of problem areas. The data is transferred to the card. Accents are set.
Based on the results of the initial examination by the doctor and the functional diagnostics, a preliminary individual treatment program is prepared.
It is advisable to bring with you:
- in case of spinal pain - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- in case of joint pain - X-ray;
- in the presence of accompanying diseases - extracts from the medical history or the 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 of the treatment and the medical follow-up (usually 2-3 times a week).
The treatment process is based on treatments in the rehabilitation room with simulators and treatments in the gym.
The rehabilitation simulators allow the exact dosing of the load of each muscle group, ensuring adequate physical activity. The doctor compiles the treatment program individually for each patient, taking into account the characteristics of the body. Supervision is carried out by qualified instructors. At every stage of recovery, it is important to observe the correct movement and breathing techniques, to know the weight standards when working on exercise machines, to follow the prescribed treatment regimen and to follow the recommendations of specialists.
Joint gymnastics helps restore visual coordination, improves joint mobility and flexibility (flexibility) of the spine, and is an excellent preventive system for self-use.
Each treatment cycle consists of 12 sessions. Each lesson is supervised by an instructor. A treatment lasts from 40 minutes to 1. 5 hours. The instructor compiles a program, taking into account the accompanying diseases and the patient's daily status. It teaches the technique of performing the exercises and monitors the correct execution. A second consultation with the doctor is held every 6 hours, changes and additions are made to the program depending on the dynamics.
How many cycles does it take? – for everyone individually
Important to know:
- How long have you had this problem (stage of the disease)
- How does your body prepare for physical activity (do you exercise or play sports)? . . -
Important! what result you want to achieve.
If the disease is in an early stage and the body is prepared, one treatment cycle is sufficient. (example - 20-30-year-old young people who go to sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "bad" exercises that damage problem areas. Such patients participate in training and receive the skill of "taking care of their body", getrecommendations in case of exacerbation and continue learning independently).
If the problem has existed for a long time, you do not exercise or you have accompanying diseases, a different period will be required.
- alleviate the aggravation? - one or two cycles are enough,
- function reset?
- non-stop walking (climbing stairs),
- bend over, do some work effortlessly
- when traveling motionless for a long time (on a plane, in a car. . . )
- to correct? aid? doesn't it make the situation worse?
- Three or more treatment cycles may be required. . .
Every body is unique and the program is unique to each patient.