In just 24-36 sessions, depending on the intensity of treatment and the stages of development of the disease, 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's 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 a full course of treatment in a specialized center, and in the future you need to maintain your health in a preventive mode on your own.
A joint is a connection between two or more bones. The main quality of the "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 know the measures to prevent this condition.
Reason for 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 consists of three elements:
- the ends of connecting bones or joint surfaces;
- Joint capsule;
- the joint cavity in which there is a lubricating fluid (it is called synovial).
The situation when 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, gradually deforms and destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. During movement, the modified parts are subject to strong friction, accompanied by pain.
Physical activity and its effect on joints
To avoid joint pain after physical activity, before choosing a suitable sport, you need to 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.
To improve the condition of the joints and restore their nutrition, the doctor may suggest starting swimming, yoga and wushu gymnastics.
Short, gentle 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, weight lifting, there is a real threat of the appearance and persistence of pain in the joints after exercise.
Intense, stable or constantly increasing impact on the joint parts causes the destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes experience problems with the joints of the lower extremities, shoulder girdle and spine.
Symptoms of pain during exercise
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.
Partial or complete dislocation of the joint may occur after intense physical activity. It can be diagnosed by symptoms:
- the appearance of serious joint deformations;
- the occurrence of strong, vivid pain when performing any movement of the limb;
- there is severe swelling of nearby tissues;
- the presence of bruises (appear when ligaments are torn);
- local increase in temperature in the lesion area.
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 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.
After stress, an inflammatory process can develop in the joint. It can be identified by the following characteristics:
- pain can be felt with movement and at rest;
- the pain is localized near the joint and spreads up or down the limb;
- when moving, sounds appear: creaks, clicks, screeching;
- 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 its nature it can be painful, pressing, cutting. Victims often point out its explosive nature.
Sensations can have different locations. They spread within the joint, above or below it, laterally.
The 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 of the wrist joint are damaged. The provoking factor is performing strength exercises with the hands or frequently repeated monotonous movements. The joints of the fingers and wrists are often subject to osteoarthritis.
Pain in the elbow joint is caused by pathologies: osteochondrosis (thoracic and cervical spine), sprain of ligaments, pinching of nerves in the elbow area, 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 intraarticular ligaments and cartilaginous tissue are dislocated. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from 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 exercise, it is important to warm up before each session. Professional instructors recommend "stretching" the body from top to bottom.
To do this, you should perform pleasant rotational movements 10 times with your head bent, then straighten your 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 calculate the load correctly. The number of repetitions of any exercise gradually increases.
There should be no pain during execution; fatigue can only be pleasant. If you have unwanted symptoms, it is best to consult a doctor.
How to prevent the development of joint pain after training?
To prevent joint pain from appearing 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 state of health of the athlete.
The appearance of discomfort and pain, deterioration of well-being is a sufficient reason to temporarily or permanently stop classes and seek medical help.
Prevention of joint pain during physical activity
When joints hurt after exercise, doctors recommend following the following tips:
- Always carry out a warm-up before the main exercises, necessary to "warm up" the muscles and prepare the joints for strength exercises;
- In case of 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, special nutrition is used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, algae, lean meat (preferably with a lot of cartilage), natural milk and sour milk, egg yolk, fruits, berries, nuts, herbs aromatics, bran (from wheat). No alcoholic drinks are permitted.
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 carried out?
Medical examination: medical history, myofascial diagnostics, functional diagnostics.
How is it going?
Collection of medical history: analysis of the disease, identification of 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 evaluates the range of joint movements, determines painful tension, swelling, hypo- or hypertonicity 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, with what range of motion he can work, what movements cause pain, what weight the patient can bear to work on how the cardiovascular system reacts vascular system. Problem areas are identified. The data is entered into the card. The accents are set.
Based on the results of the first medical examination and functional diagnostics, a preliminary individual therapeutic program is developed.
It is advisable to have with you:
- for pain in the spine - MRI or CT (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 record;
- comfortable (sports) clothes and shoes.
At the beginning of the course of treatment, 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 adequate regime of physical activity. The treatment program is compiled by the doctor individually for each patient, taking into account the characteristics of the body. 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 standards when working on exercise machines, adhere to 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 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 instructor draws up a program, taking into account concomitant diseases and the patient's condition on the day of the lesson. She teaches the technique of performing the exercises and monitors correct execution. Every 6 lessons a second consultation with the doctor is held, 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 the disease)
- How is your body prepared for physical activity (do gymnastics or any type of sport) . . . -
Important! what result do you want to achieve?
If the disease is in the initial stages and the body is prepared, one course of treatment is sufficient. (example: young people of 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 receive the ability to "take care of your body", get advice in case of a flare-up and continue to study on your own).
If the problem has existed for a long time, you do not do gymnastics, or you have concomitant pathologies, then a different period of time will be needed.
- alleviate the aggravation? - one or two cycles are sufficient,
- restore the function?
- walking non-stop (climbing stairs),
- bend over, do a certain job effortlessly
- remain immobile for a long time during the journey (by plane, in the car. . . )
- improve? support? Don't make things worse?
- Three or more courses of treatment may be required. . .
Each organism is individual, and the program for each patient is individual.