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Упражнения для голеностопа при болях

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17 августа 2019

Упражнения при боли в голеностопном суставе

Многие люди задаются вопросом – почему болит голеностопный сустав без видимых причин. Если данному состоянию не предшествовало никаких травм, значит, все дело в возникновении артроза. Это патологическое состояние, которое развивается вследствие деформации хрящевой ткани, находящейся на поверхностях суставов. Для того чтобы вылечить данное состояние некоторые применяют специальные упражнения, которые являются весьма эффективными. Те, кто в первый раз слышит про данный метод лечения, относится к нему весьма недоверчиво. Однако уже после первого тщательно выполненного занятия заметна положительная динамика.

Общие сведения о болезни

Артроз наиболее часто поражает пожилых людей. Связано это с тем, что со временем происходит истончение хрящевых пластинок.

Во время данного патологического состояния нередким явлением становится возникновение болевого синдрома. Вследствие этого, значительно снижается подвижность сустава, что приводит к нарушению нормального функционирования опорно-двигательного аппарата. Пациенты, которые стараются, как можно меньше выполнять активных физических нагрузок, сильно рискуют, поскольку без нее происходит прогрессирование заболевания.

Сустав может полностью потерять свою функцию и атрофироваться, если не будет задействована медикаментозная терапия совместно со специальными упражнениями. В связи с этим возрастает потребность организма в проведении комплексного лечения.

Этиология заболевания и его клиническая картина

Несмотря на то, что наиболее часто артроз поражает пожилых людей, патологическое состояние может встретиться в любом возрасте. К предрасполагающим факторам относят:

  • эндокринные нарушения;
  • избыточная масса тела;
  • постоянное нахождение в сыром и холодном месте;
  • вид деятельности, предполагающий долгое нахождение в стоячем положении;
  • наследственная предрасположенность;
  • нарушение процессов обмена в организме;
  • недостаточное кровоснабжение;
  • полученные травмы

Внимание! На первой стадии развития патологического заболевания болевые ощущения возникают лишь при активной физической нагрузке. На второй стадии симптомы проявляются в покое.

Стадии патологического состояния

Существует три стадии патологического состояния, в зависимости от которых подбирается специальный комплекс упражнений. Итак:

1-я стадия. Клинических проявлений практически нет. Пациент не испытывает дискомфорт. Состав синовиальной жидкости претерпевает изменения. В связи с этом питание хрящевой ткани нарушено. Это вызывает снижение устойчивости ткани к внешним воздействиям. С течением времени происходит перенапряжение поверхностей суставов, пациент начинает чувствовать боль при выполнении активных движений;

2-я стадия. Суставной хрящ начинает претерпевать разрушение. По краям суставной площадки проявляются разрастания кости. Начинает проявляется нарушение функции пораженной области. Пациент часто испытывает боль. Воспалительный процесс, то усиливается, то стихает. Изменения можно обнаружить при помощи рентгенографии;

3-я стадия. Хрящ, находящийся в суставе практически полностью деформирован, наблюдаются очаги разрушения. Суставная площадка полностью деформируется, что способствует изменению оси нижней конечности. В связи с тем, что анатомическая целостность пораженной области нарушается и проявляются обширные патологические реакции в соединительной ткани, связки не могут полноценно выполнять свою функцию. Появляется патологическая подвижность, которая приводит к дальнейшему ограничению активных физических движений. Питание сустава, так же как и его окружающие ткани, не получают достаточного питания и кровоснабжения. Появляются подвывихи и контрактуры. Мышечная система, которая окружает сустав, может иметь растянутую характеристику или же, наоборот, укороченную. В связи с этим мышцы не могут полноценно выполнять свои функции, то есть сокращаться.

Лечение

Комплексная терапия патологического состояния направлена на укрепление суставов и костей, а также на восполнение функционирования вещества, находящееся между суставами.

Лекарственные препараты, назначаемые специалистом, назначаются лишь на короткий промежуток времени. Однако такие медикаменты, которые предназначены для восстановления хрящей ткани, предназначены для их использования в течение полугода.

Несмотря на то, что специальные упражнения не всегда комфортно выполнять, в связи со скованностью суставов, делать их все же необходимо. Благодаря им можно избавиться от артроза или хотя бы снизить проявления заболевания.

ЛФК можно выполнять в удобной домашней обстановке, поскольку упражнения, которые необходимо делать, просты. Рекомендовано проконсультироваться с врачом, прежде чем приступать к гимнастике, он составит индивидуальные упражнения, учитывая специфику заболевания, возможности больного и данные из истории болезни.

Запрещено прибегать к ЛФК, если патологическое состояние носит острую форму, проявляющуюся отеком и воспалительной реакцией. Врач назначит противовоспалительные препараты, которые снимут проявление симптомов. Только после этого можно приступать к выполнению лечебной гимнастики.

Основная задача упражнений – дать нагрузку на сустав, которая улучшит кровоснабжение и укрепит связки и мышцы.

Внимание! В первые дни ЛФК больной может чувствовать дискомфорт, однако, не стоит паниковать – это нормальное явление в связи с тем, что суставы скованные. Однако если произошел приступ острой боли, следует немедленно прекратить выполнение упражнений и взять перерыв на пару дней.

Упражнения на начальном этапе заболевания

Для того чтобы ЛФК не было во вред, а принесло только пользу, необходимо придерживаться следующих правил:

  1. упражнения должны выполняться каждый день, естественно, если нет приступа острых болей;
  2. упражнения должны быть простыми и давать оптимальную нагрузку, не перегружая суставы;
  3. увеличение нагрузки происходит только тогда, когда, выполняя простые упражнения, пациент не чувствует дискомфорт в голеностопном суставе;
  4. нагрузка должна соответствовать стадии патологического состояния.
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Вовремя выполняя упражнений, пациент должен постоянно прислушиваться к своему организму. При появлении нехарактерных признаков, например, при ухудшении общего состояния, ЛФК следует прекратить.

Необходимо работать по следующей схеме – сделать 2-3 упражнения, 10 минут отдохнуть. Это поможет восстановить нормальную частоту сердечных сокращений и показатели артериального давления.

Все движения во время ЛФК, а именно сгибательные и разгибательные, осуществляются пациентом только лежа. Под колено можно положить маленькую подушку, постепенно ее размеры необходимо увеличивать. Для разработки голеностопа садятся на стул, а ногу опускают в тазик с теплой водой. Если требуется увеличить суставную щель, на ноги вешают небольшой груз. В результате конечности вытянутся по оси.

В период ремиссии ЛФК направлено на выполнение следующих задач:

  • улучшить общее состояние организма пациента;
  • восстановить подвижность пораженного голеностопного сустава;
  • повысить его устойчивость;
  • укрепить выносливость организма.

Внимание! В стадии ремиссии пациентам будет полезно заняться плаванием.

Специальная гимнастика

  1. пациент садиться на стул и ноги ставит в сведенном положении перед собой. Поочередно отталкивается от поверхности, то пяткой, то носком;
  2. положение пациента тоже, однако, пятку следует приподнять, не отрывая при этом носки от пола. Производят в таком положении вращательные движения;
  3. положение пациента тоже. Стопа вращается сначала по часовой стрелке, затем против часовой;
  4. упражнение выполняется лежа на спине. Ноги вместе в прямом положении, стопами тянутся к грудной клетке.

Каждое упражнение необходимо выполнить около 6-7 раз. Они выполняются спокойно и медленно, у пациента не должна возникать одышка.

Специальная гимнастика в период обострения

  1. пациент садиться на стул и ноги вытягивает перед собой. В течение 15 секунд носки тянутся на себя. Повторить около 10 раз, не забывая об отдыхе;
  2. положение то же. Стопа совершает движения сначала по направлению вовнутрь, затем наружу;
  3. положение тоже, но ноги стоят прямо. Поднимая одну ногу, совершить маятникообразные движения, затем второй то же самое;
  4. положение – стоя. Совершается одной ногой выпад и на нее переносится масса всего тела. Необходимо задержаться в таком положении. Далее перерыв несколько минут, и упражнение повторяется, но уже со второй ногой.

Специальные упражнения в период восстановления стоп

  1. с пятки на носок выполняются перекаты;
  2. вставать на носочки, а затем на всю стопу;
  3. секунд 5-10, сколько это возможно, походить на носочках;
  4. сесть на пол, стопа совершает всевозможные движения. Сгибание, разгибание, вращение по кругу, наклоны в стороны;
  5. лечь, ноги вытянуть и расслабиться. Стопы двигаются в направлении грудной клетки, а затем в обратную сторону.

Внимание! Не следует давать большую нагрузку на пораженную область голеностопного сустава. Это спровоцирует спазм мышц и перевозбуждение нервной системы.

Указания по выполнению упражнений

Нагрузка на пораженный сустав должна даваться постепенно и равномерно. Всегда пациент должен начинать с более легких упражнений, постепенно переходя на сложные. Все упражнения проводятся медленно. Хороший эффект у больного будет достигнут после посещения бассейна. Интенсивность ЛФК снижается в период обострения и при возникновении ненормальной реакции организма.

Запрещено заниматься ЛФК в период беременности, а также людям, имеющим гипертоническую болезнь и повышенное внутричерепное давление.

Полностью исключается проведение упражнений в послеоперационном периоде, во время повышения температуры тела, а также при развитии воспалительных реакций, связанных со сложными патологиями организма.

Питание

Для того чтобы лечение принесло положительные результаты, следует сочетать специальные упражнения с правильным питанием. Для ускоренного роста хрящевой ткани пациент должен употреблять пищу, богатую белковыми компонентами и коллагенов. Разрешен прием пищи растительного и животного происхождения.

К пище, богатой белком относят молочные продукты, в особенности молоко и кефир, морская рыба и говядина. Бобовые и каша из гречки также пойдут на пользу.

Помимо этого, немаловажным элементом, предназначенном для введения в рацион, станет холодец и желе из фруктов. Связано это с тем, что в данные продукты входит желе. Последнее состоит из желатина, который оказывает благоприятное действие на рост и развитие соединительной ткани. Желатин – хондропротектор природного происхождения.

Также рекомендовано принимать витаминные и минеральные комплексы, помогающие восстановлению хрящевой и соединительной ткани.

Помимо соблюдения диеты и выполнения специальных упражнений, пациент должен следить за массой своего тела. Связано это с тем, что лишние килограммы вызывают и лишнее давление, которые оказывает негативное влияние на область пораженного сустава. Для контроля массы тела необходимо отказаться от жаренной, сильно соленной и жирной пищи. Также не рекомендовано употреблять в пищу острою пищу.

Полностью исключаются спиртные напитки и табачные изделия.

Результатом занятий ЛФК при артрозе голеностопного сустава станет увеличение подвижности пораженной области, улучшение общего состояния пациента, практически полное исключение болей.

Самое главное для больного, это выполнять указания, дающиеся специалистом , и желание самого пациента избавиться от патологической реакции.

Если симптомы снова вернулись, следует немедленно обратиться к специалисту за помощью в медицинское учреждение. Не стоит заниматься самолечение.

Следите за своим здоровьем и занимайтесь лечением вовремя.

Ноги на протяжении всей жизни подвергаются сильнейшей нагрузке, поэтому могут возникать различные патологии опорно-двигательного аппарата. Лечебная гимнастика при артрозе голеностопного сустава используется на разных стадиях заболевания, помогает избавиться от скованности и восстановить подвижность сочленения.

Для чего нужна гимнастика

Артроз – заболевание суставных тканей, имеющее дегенеративный характер. Его лечением необходимо заниматься сразу, как только проявятся первые симптомы. На начальной стадии болезнь еще можно победить, но с развитием патологии шансов восстановить сустав уменьшаются. В запущенной форме недуг можно вылечить только с помощью хирургического вмешательства. ЛФК при артрозе сустава выписывают, чтобы:

  • Устранить дискомфорт и скованность в голеностопном суставе;
  • Избавиться от боли;
  • Снять мышечный спазм;
  • Укрепить мускулатуру;
  • Улучшить кровообращение в больной конечности, для нормализации обменных процессов в тканях;
  • Вернуть сочленению его функциональность.
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При артрозе голеностопа всегда назначается комплексное лечение, которое включает в себя прием медикаментов, физиотерапию, массаж и гимнастику. Этот комплекс мер помогает восстановить работу сустава, снимает воспаление и боль. Положительный эффект от консервативных методик возникает не сразу, необходимо набраться терпения и продолжать выполнение гимнастики.

Для стойкого результата необходимо делать упражнения при артрозе голеностопного сустава ежедневно, но, чтобы не навредить здоровью, нагрузку следует увеличивать постепенно.

Когда следует тренировать голеностоп

После подтверждения диагноза пациенту необходимо обратиться к лечащему врачу или тренеру по ЛФК, чтобы составить индивидуальный комплекс упражнений. Специалист составляет план тренировок в зависимости от состояния пациента, его физиологических особенностей и степени запущенности артроза.

Упражнения не должны приносить дискомфорта и боли, выполнять все действия необходимо медленно и без резких движений, чтобы не спровоцировать ухудшение состояния.

Во время обострения заболевания, когда сустав болит, отекает и воспаляется, необходимо отказаться от зарядки. К тренировкам следует приступить только через 3-5 дней после снятия болевого синдрома.

В этот период гимнастика при артрозе голеностопа улучшает микроциркуляцию лимфы и крови, снимает мышечные спазмы, расслабляет, улучшает самочувствие пациента. Упражнения желательно проводить в положении лежа.

Выполнение тренировочного комплекса при деформирующем остеоартрозе голеностопа помогает продлить период ремиссии, улучшает подвижность сустава, укрепляет мышцы, препятствуя развитию атрофии. Программа тренировок увеличивается при затихании признаков патологии: рекомендуется добавить упражнения с предметами, с гимнастической стенкой, в бассейне, в положении стоя или сидя.

Упражнения для лечения артроза голеностопного сустава

Ежедневные тренировки помогают улучшить состояние голеностопного сустава и замедляют дегенеративные процессы в соединительных тканях.

Перед проведением тренировки обязательно разогревать суставы и мышцы с помощью небольшого массажа лодыжки. Сама зарядка должна состоять из трех блоков: легкие вводные упражнения для разминки, основной блок занятия с повышенной нагрузкой, в конце выполняют движения с пониженной интенсивностью.

Рекомендуемые упражнения

Острая форма артроза голеностопного сустава мешает вести привычный образ жизни, приносит боль и дискомфорт. Поэтому в это время не рекомендуется делать гимнастику. Комплекс упражнений ЛФК при артрозе голеностопного сустава для восстановления после обострения:

  • Сядьте на стул и вытяните ноги. Сократите стопу, тяните носки на себя на протяжение 15 секунд, затем расслабьте на 3-5 секунд и повторите движение еще 10 раз;
  • Сидя на стуле, прижмите пятки к полу и поворачивайте стопы внутрь и наружу, выполните 10 повторений;
  • Делайте выпады поочередно каждой ногой, перенося вес тела на переднюю ногу и удерживая равновесие в течение нескольких секунд. Сделайте 10-12 повторений на обе стороны;
  • Присядьте на стул и делайте перекаты с пятки на носок и обратно. Движение выполнить 10-30 раз, ориентируясь на ощущения.
  • Сидя на стуле, расслабьте ноги и раскачивайте ими вперед-назад в виде маятника.

При необходимости уменьшайте количество повторений, следите за своим состоянием.

Комплекс упражнений во время ремиссии

Укрепление мышц и связок стопы необходимо, если подтвержден диагноз артроз голеностопного сустава. Для этого подойдет следующий комплекс упражнений:

  • Сидя или лежа выполняйте круговые движения стопами сначала в одну, а затем в обратную сторону;
  • В положении лежа выполняйте упражнение «велосипед», попеременно то вытягивая, то сокращая стопу;
  • Поставьте ноги вместе и выполняйте неглубокие приседания так, чтобы стопа полностью стояла на полу и не отрывалась. Повторите 10-12 раз;
  • Под ногу положите кусочек ткани, сядьте на стул. Постарайтесь смять лоскут без помощи рук, выполняя движения пальцами ног;
  • Для упражнения потребуется пластиковая бутылка, валик или деревянная палка. Перекатывайте снаряд вперед-назад, разминая всю подошву стопы.

Гимнастика доктора Бубновскаого

Существуют авторские методики лечения артроза. Доктор Бубновский предложил альтернативный вид терапии голеностопных сочленений, при котором не требуется применять медикаментозные средства и специальные фиксаторы.

Упражнения доктора Бубновского для голеностопа задействуют весь опорно-двигательный аппарат. За правильностью выполнения должен следить опытный инструктор.

Самый простой комплекс для лечения артроза голеностопа по Бубновскому достаточно прост, его можно делать даже в домашних условиях.

Лечь на твердую поверхность спиной, руки вытянуть вдоль тела. Ноги развести в стороны, чтобы расстояние между ними составило около полуметра, носки натянуть на себя, чтобы ощущалось напряжение задней поверхности ног. В этом положении прокручивать переднюю часть стопы, в обоих направлениях, по 8-20 раз в каждую сторону, после чего делать то же самое всей ступней. Следите, чтобы пятки оставались прижатыми к полу.

После тренировки с усилием сжимайте пальцы на несколько секунд, а потом растопыривайте их веером, при выполнении этого упражнения стопа также должна быть натянута. Упражнение сделайте 5-10 раз каждой ногой.

Лечение артроза голеностопного сустава – сложный и продолжительный процесс. Чтобы болезнь не прогрессировала, необходимо выполнять все рекомендации врача. Упражнения помогают укрепить мышцы и связки, предупреждают развитие недуга, улучшают общее состояние организма. Уделяя тренировкам 10-20 минут в день, можно значительно улучшить состояние голеностопных суставов.

Правильно подобранные упражнения при артрозе голеностопного сустава считаются главным пунктом в выздоровлении. Они помогают не только укреплению тканей, но и возобновляют функции межсуставной жидкости. Кроме того, в большинстве случаев не требуют финансовых вложений. Вам необходимо лишь запастись упорством и терпением.

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Современный человек, закованный в тесные офисные помещения, зачастую ведет малоподвижный образ жизни. Еще 10 лет назад артроз голеностопного сустава наблюдался у большинства лиц старше 50 лет. Сегодня признаки болезни можно встретить у мужчин и женщин уже в возрасте 30 лет.

Группа риска

Наиболее часто артроз голеностопного сустава возникает у двух диаметрально противоположных групп людей:

  • спортсмены;
  • люди, ведущие малоактивный образ жизни.

Данный парадокс объясняется тем, что у первых высок риск травматизма, а у вторых происходит «застой» суставной жидкости.

Особенности заболеваний голеностопа

С анатомической точки зрения голеностоп объединяет множество подвижных суставов. Каждый из них, в свою очередь, включает хрящ, синовиальную оболочку и жидкость.

Для голеностопного сустава развитие артроза может начаться как в зоне щиколотки, так и в области пальцев. Первыми признаками развития болезни являются острая боль и отечность.

При лечении артроза назначают мази и специальные препараты. Сустав нуждается в жесткой фиксации.

Очень подробно исследовал причины возникновения болезни и методы борьбы с ней доктор Евдокименко. В его трудах можно найти уникальные методики физических упражнений. Он разделил программы занятий для разных этапов болезни, разбив процесс восстановления на периоды. Доктор дает рекомендации по ЛФК даже для периода обострения.

Правила проведения лечебной физкультуры

Эффективность восстановления тканей сустава при проведении курсов лечебной гимнастики во многом зависит от соблюдения 3-х важнейших правил:

  1. Постоянство . Упражнения следует выполнять регулярно. Скачкообразные физические нагрузки приводят к обратному результату.
  2. Постепенность . Ни в коем случае нельзя резко нагружать голеностопный сустав или выполнять упражнения, превозмогая боль. Такие «жертвы» приводят к серьезнейшим осложнениям и обострениям болезни.
  3. Возможность . ЛФК категорически противопоказана в периоды протекания воспалительных процессов.

Пример программы упражнений

Программы оздоровительных упражнений разрабатываются курсами и назначаются для каждого пациента индивидуально. Все они строятся на определенных общих принципах и отличаются в зависимости от возраста или особенностей организма.

Лечебная гимнастика при артрозе голеностопного сустава включает упражнения 3-х основных групп:

В положении сидя :

  • Руками плавно, поддерживая щиколотку, приводим в движение голеностоп.
  • Медленно вращаем голеностоп круговыми движениями.
  • Скручиваем пальцы ног «вовнутрь».
  • Приподнимаем на носочки скрещенные ноги и возвращаем в исходное положение.
  • Поставив ноги на спортивный снаряд или простую бутылку, двигаем их вперед и назад.
  • Имитируем ходьбу с перекатыванием стопы с пятки на носок.
  • Максимально сильно разводим пальцы ног. Повторяем упражнения не менее 5 раз.

В положении стоя :

  • Не отрывая стопы от пола, делаем неглубокие приседания.
  • Встаем возле стены. Фиксируем стопы в одном удобном положении. Аккуратно переносим центр тяжести к стене и обратно.
  • Делаем выпад одной ногой вперед. Поочередно переносим центр тяжести с одной ноги на другую, не отрывая стопы от пола.
  • Производим несколько плавных перекатов с пятки на носок.

В положении лежа :

  • Натягиваем стопы на себя, ноги прямые. Можно чередовать с натягиванием одних пальцев.

Длительность и периодичность

Как говорилось ранее, гимнастика для стоп при заболеваниях суставов должна проходить непрерывным курсом. Нагрузки следует увеличивать постепенно.

Если в момент выполнения упражнений возникает острая боль, необходимо снизить нагрузку или уменьшить амплитуду вращения стоп. Средняя продолжительность тренировки на начальном этапе составляет 25-30 мин. Далее сеанс увеличивается.

Водная гимнастика

В гимнастических упражнениях крайне важно не перегрузить голеностоп. Наиболее полезными, по мнению специалистов, являются упражнения в воде. Во-первых, благодаря своим свойствам, вода оказывает успокаивающее и частично обезболивающее воздействие. Во-вторых, она способствует расслаблению мышц и улучшению кровотока.

Комплекс упражнений для гимнастики в воде включает:

  • вращения коленей и стоп;
  • повороты тела;
  • перекаты.

Целебная методика доктора Бубновского

Упражнения Бубновского при артрозе стопы систематизированы в уникальную лечебную программу. Согласно исследованиям доктора, болевые ощущения в ногах провоцируют заболевания нервных клеток и поражения мышечных тканей. Нижние конечности человека играют своего рода роль амортизаторов для позвоночника. Поэтому заболевания, связанные с ногами, часто приводят к развитию болезней всего опорно-двигательного аппарата.

Кроме того, больные ступни нередко провоцируют головные боли и мигрени. Это связано с особым расположением нервных окончаний на наружной стороне стопы.

Физкультура состоит из нескольких упражнений, которые требуется выполнять каждое утро. При этом можно даже не вставать с кровати.

  • Лежа на спине, вращаем ступни сначала в левую сторону, потом в правую.
  • Максимально сгибаем и разгибаем большой палец на каждой ноге не менее 5 раз.
  • Смыкаем ноги и разводим большие пальцы в разные стороны, стараясь уложить стопу на кровать.
  • В положении лежа сгибаем ноги в коленях, ступни должны достать до ягодиц. Затем разгибаем ноги, при этом ступни скользят по кровати. Упражнение повторяем 5 раз.

Групповые тренинги

Если вам сложно начинать спортивные курсы дома, можно воспользоваться услугами оздоровительных центров и санаториев. В них лечебная физкультура преподается подготовленными специалистами. Тренер поможет вам на начальном этапе.

При артрозе важно не перегружать сустав. Движения должны быть плавными и медленными . Резкие выпады или нагрузки спровоцируют обострение болезни.

Групповые занятия научат вас правильным методикам исполнения программы. Однако, как правило, это платные курсы.

При таких заболеваниях, как артроз, для голеностопа крайне важно проводить регулярные курсы ЛФК. Без них избавиться от болезни невозможно. Равномерные физические нагрузки на организм — это бесценный источник пользы и энергии, требующейся для нормального восстановления. Однако помните, что начинать курсы без консультации со специалистом категорически не рекомендуется.

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