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Упражнения для лимфы ног

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17 августа 2019

Переоценить пользу физической нагрузки при лимфостазе нижних конечностей трудно. Ведь помимо улучшения состояния нижних конечностей, физические упражнения оказывают на организм общеукрепляющее действие. Ежедневная гимнастика при лимфостазе поможет укрепить мышцы, повысить скорость лимфо- и кровотока, укрепить стенки сосудов и улучшить трофику тканей.

Итак, ниже приведем упражнения, которые можно выполнять ежедневно:

1️⃣ В положении сидя или лежа делайте круговые движения стопой в одну и другую сторону.

2️⃣ В положении сидя поднимайте стопу на носок, а затем опускайте на пятку.

3️⃣ В положении сидя, спина прямая, ноги согнуты, выпрямляйте поочередно каждую ногу.

4️⃣ Стоя прямо поднимите ногу как можно выше, затем опустите ее. Проделайте упражнение для каждой ноги.

5️⃣ В положении стоя обопритесь руками обо что-нибудь спереди (например, об стол). Сгибайте в колене и опускайте каждую ногу назад.

6️⃣ Оперевшись о спинку стула медленно приседайте и так же медленно вставайте.

Все движения при выполнении упражнений должны быть плавными и медленными. Каждое необходимо выполнить минимум по 5 раз и обязательно в компрессионном трикотаже. И самое главное — выполняйте их себе в удовольствие, без напряжения, несколько раз в день и будьте здоровы!

Нарушения в работе лимфатической системы приводят к накоплению лимфы в тканях и межтканевом пространстве. Застой лимфы не просто косметический дефект, а серьезная угроза для организма.

Застой лимфы: причины, симптомы и методы лечения

Роль лимфатической системы в организме человека

Являясь составляющей иммунной системы, лимфатическая система выполняет несколько важных функций:

  • вторичное всасывание и возвращение в кровь белка;
  • транспорт продуктов обмена из межклеточных пространств;
  • лимфатические узлы защищают организм от внешней «угрозы» (бактерий, вирусов, простейших);
  • в тонком кишечнике жиры всасываются в лимфу;
  • лимфа обеспечивает физиологическую активность соединительной ткани, поддерживает равновесие жидкостей и белка в организме

Симптомы лимфостаза

Отеки на различных частях тела появляются в силу разных обстоятельств:долгая дорога, жаркая погода, злоупотребление алкоголем или патологии почек могут вызвать застой жидкости в организме.

Однако если отеки становятся хроническими и принимают катастрофические размеры, следует проконсультироваться со специалистом, возможно, речь идет о застое лимфы.

Чаще всего от застоя лимфы страдают конечности: сильно отекают руки или застаивается жидкость в ногах. Для лимфостаза характерно одностороннее скопление лимфы, т.е. отекает одна рука или одна нога, а вторая сохраняет нормальные размеры. Помимо конечностей страдают лицо, грудь, живот, внутренние органы.

Отекшие ткани сдавливают кровеносные сосуды, нарушается питание органов, появляется дискомфорт и боль. Разрастается внутренняя соединительная ткань, что еще больше усугубляет ситуацию. Подкожные кровеносные сосуды не видны, конечности (или другие части тела) сильно утолщаются.

Лимфостаз бывает двух видов:

  • врожденный – генетическое нарушение, признаки которого могут не давать о себе знать до тех пор, пока у ребенка не начнется переходный возраст и связанные с ним гормональные изменения;
  • приобретенный – развивается в любом возрасте, как ответ на внешнее или внутреннее воздействие, нарушение, патологию.

Причины застоя лимфы

Вторичный лимфостаз могут спровоцировать:

  • новообразования органов лимфатической системы;
  • травмы, затрагивающие лимфоузлы;
  • ограничение физической подвижности (паралич, тяжелые заболевания);
  • удаление лимфатических узлов, операции на молочных железах;
  • избыточная масса тела;
  • непроходимость лимфатических узлов;
  • тяжелые инфекционные заболевания;
  • сдавливание кровеносных сосудов

Как лечить застой лимфы в ногах

Лечение лимфостаза направлено на восстановление нормального оттока лимфы и дальнейшую нормализацию функций конечностей.

1. Одним из лучших методов, позволяющих разогнать застоявшуюся лимфу, является массаж. Сочетание ручного и подводного душ-массажа приводит к активизации кровеносной и лимфатической системы, нормализации водного баланса, укреплению и повышению эластичности стенок сосудов. Во время подводного душа-массажа пациента массируют направленной струей воды с давлением в несколько атмосфер. Пациент находится в ванне.

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2. Показаны физиотерапевтические процедуры – магнито- и лазеротерапия;

3. Пациентам с достаточной физической активностью рекомендовано посещение бассейна;

4. Медикаментозное лечение включает препараты:

  • нормализующие кровообращение
  • иммуномодуляторы и витаминные комплексы
  • венотоники (повышают тонус венозных стенок)
  • с противоотечным действием
  • понижающие вязкость крови
  • укрепляющие стенки кровеносных сосудов

1. В дневное время необходимо носить компрессионные чулки или использовать эластичный бинт;

2. В дневное время отечную конечность рекомендуется поднимать и держать вытянутой (на опоре) 10 -15 минут, на время сна подкладывать под нее свернутый плед или плотный валик.

Упражнения для нормализации оттока лимфы

Комплекс упражнений можно выполнять в домашних условиях. Обязательное условие – использование на время занятий компрессионного белья или повязки из эластичного бинта. Не нужно торопиться и сильно перегружать ноги. Длительность зарядки – 15-20 минут, повторять упражнения желательно дважды в день.

  • «Велосипед». Исходное положение – лежа на спине, ноги приподняты над полом и согнуты в коленях. Поочередно выпрямляя и сгибая ноги, пациент имитирует езду на велосипеде.
  • «Лягушка». Исходное положение – лежа на спине, ноги согнуты, стопы плотно прижаты к полу. Колени разводят в стороны, стараясь максимально достать ногами до пола, спина и стопы от пола не отрывать.
  • Боковые махи ногами. Исходное положение – лежа на боку. Нижняя нога прямая, вытянутая. Верхняя нога приподнимается на 450, затем плавно отводится назад, за спину, после – исходное положение, и таким же образом вперед. Мышцы не напрягаются, упражнение выполняется в среднем темпе, без рывков. На каждую ногу выполняется 10 повторов.
  • Исходное положение – лежа на боку. Верхнюю ногу согнуть в колене и потянуть к груди. Затем вернуться в исходное положение. На каждую ногу выполнить 10-12 повторов.
  • Движение стопами. Исходное положение – лежа на спине, стопы слегка приподняты над полом. Тянуть пальцы ног к себе – от себя, выполнять вращательные движения стопами в обе стороны, наклонять стопы вправо и влево.
  • Исходное положение – лежа на спине, ноги прямые. Поочередно тянуть ноги вперед. Это упражнение способствует расслаблению икроножных и бедренных мышц, освобождению кровеносных сосудов, нормализации микроциркуляции жидкостей в организме.
  • Исходное положение – лежа, упор тазом в стену, ноги подняты на угол 900. Рекомендуется лежать с поднятыми ногами 15-20 минут ежедневно для снятия сильных отеков.
  • Исходное положение – лежа на спине, ноги прямые. Сгибая ноги в коленях, подтянуть их к груди, после вернуться в исходное положение.
  • «Циркуль». Исходное положение – лежа на спине, ноги прямые. Поочередно отводить ноги в сторону, не отрывая от пола и не сгибая их в коленях.

Отеки на лице

Одутловатость лица, мешки под глазами вызывают недовольство, особенно, у представительниц прекрасного пола, однако серьезные застойные явления угрожают здоровью и требуют лечения.

Отеки усиливаются весной и летом. Состояние может нормализоваться к утру во время сна, но после пробуждения возвращается отечность.

Избавиться от лимфостаза лица поможет лимфодренажный массаж, направленный на нормализацию оттока лимфы, повышение тонуса кожи, улучшение цвета лица. Важно правильно питаться, не злоупотреблять жирной соленой пищей, алкоголем, отказаться от курения.

Лимфостаз рук

Застой лимфы в верхних конечностях может возникнуть на фоне:

  • операции по удалению молочной железы (онкология);
  • травм руки (вывих, перелом, ожог);
  • перенесенной инфекции;
  • лучевой терапии;
  • ожирения

Больным рекомендуется ношение компрессионного рукава или эластичной повязки.

Медикаменты при лечении лимфостаза:

  • Венотоники – снимают отек, стабилизируют лимфоток и кровообращение, укрепляют стенки сосудов. К этой группе препаратов относятся ангистакс, детралекс, венарус, эскузан и другие.
  • Антикоагулянты – вещества, разжижающие кровь и понижающие ее вязкость. Препятствую образованию тромбов.
  • Мочегонные средства
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Восстановление лимфооттока народными средствами

Рецепты народной медицины для устранения отеков и нормализации тока лимфы:

  • Луковый компресс. 1-2 крупных луковицы запечь в духовке, измельчить в с помощью пресса или мясорубки, смешать с 1 ст. л. березового дегтя. Смесь прикладывать на пораженные участки тела под компресс на 2-3 часа.
  • Смешать 0,25 кг очищенного измельченного чеснока и 0,35 л меда. Смесь поместить в стеклянную посуду и выдержать в темноте 10 дней. Принимать натощак, 3 раза в сутки по 1 ч. л.
  • 2 ст. л. сушеных листьев подорожника залить 0,5 л кипятка, оставить на ночь. Утром процедить, пить небольшими порциями в течение дня, натощак.
  • Размешать 1 ч. л. яблочного уксуса и 1 ч. л. меда в 0,2 л кипяченой воды и выпить утром натощак. Средство принимать ежедневно.
  • Смешать по 1 ст. л. измельченных высушенных листьев черной смородины и плодов шиповника. 2 ст. л. сбора залить 0,3 л кипятка, настоять 25 минут, процедить, выпить утром натощак;
  • 1 ст. л. сока одуванчика, смешанного в соотношении 1:1 с жидким медом, выпивать 3 раза в день;
  • Ржаную муку залить горячей водой и вымешать густое тесто. Через полчаса добавить в муку кефир, так, чтобы получилась масса, по консистенции напоминающая густую сметану. Ее накладывают на пораженный участок тела под повязку. Компресс можно оставить на ночь.
  • Для лечения лимфостаза конечностей показаны ванночки с добавлением отваров череды или ромашки аптечной.

Профессиональная помощь

Для выведения застоявшейся лимфы используют лимфодренаж. Он не только воздействует на лимфатическую систему, координируя ее работу, но и способствует расширению кровеносных сосудов, снятию спазмов мышц.

Во время проведения аппаратного лимфодренажа на тело воздействует электрический ток невысокого напряжения. Подкожно вводятся полезные вещества (питательные, увлажняющие, стимулирующие), которые нормализуют водно-солевой баланс, разгоняют лимфу по организму, убирая отеки.

Вакуумный лимфодренаж позволяет воздействовать на определенный участок тела, устраняя застой лимфы и отечность.

Не допускайте застоя лимфы: не имея возможности избавиться от продуктов обмена, организм накапливает их в межклеточном пространстве. Застой лимфы чреват не только отеками, но и сбоем в работе иммунной системы, интоксикацией и ослаблением организма. Здоровый образ жизни, сбалансированное питание и движение – лучшая профилактика нарушений работы лимфатической системы.

Лимфатическая система защищает организм от инфекций, распространяет и поддерживает в равновесном состоянии жидкости организма. Ее основная задача — перемещение иммунных клеток, мертвых клеток и вредных веществ в место, где они могут быть удалены. Плохо функционирующая лимфа является фактором высокого риска развития рака и других хронических заболеваний. Очень важно, чтобы лимфа всегда находилась в движении, не застаивалась и не скапливалась. Для этого ее нужно разгонять.

Что такое лимфатическая система

Лимфатическую систему можно сравнить со сточными водами. Если какая-либо из труб засоряется, может появиться неприятный запах. В этот момент в засоре накапливаются разные частицы — волосы и пища, которые становятся питательной средой для бактерий. Нельзя позволять трубам засоряться. Так и лимфатические сосуды, всегда должны свободно пропускать лимфу, которая выводит токсины.

Перегрузка лимфатической системы может привести к серьезным хроническим заболеваниям. Они возникают в результате ослабления иммунной системы. Происходит накопление токсинов, которые организм пытается удалить. Появляются определенные симптомы — тугоподвижность тела, головные боли, вздутие живота, отек кожи или холодные конечности. Все это являются следствием лимфатической депрессии, которая требует от вас поддержки.

1. Активное снижение стресса

Эти методы могут улучшить прохождение лимфатической жидкости через организм. Они ограничивают воздействие умственного и физического стресса на лимфатическую систему:

  • Правильная осанка
  • Регулярное растяжение
  • Глубокие дыхательные упражнения
  • Йога и пилатес

Все эти методы являются отличным способом снять стресс и поддержать иммунные функции, снять застойные явления и стимулировать удаление патогенов из организма.

2. Прыжки и много движения

Упражнения являются одним из наиболее эффективных и простых способов улучшить функцию лимфатической системы. Они увеличивают поступление кислорода к тканям и клеткам и стимулируют кровообращение. Когда мы не двигаемся регулярно, токсины остаются в мышцах. Это состояние, называемое гипоксией, характеризуется недостатком кислорода в клетках. Оно открывает ворота для инвазии и метастазирования всех видов рака.

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Легкий и приятный способ разогнать лимфу — прыгать на мини-батуте. Этот метод часто используют в терапии для травмированных спортсменов. Точно так же можно прыгать через скакалку. Когда тело движется в направлении, противоположном гравитационному движению, лимфатическая система стимулируется. Во время этой стимуляции происходит извлечение лимфатической жидкости, содержащей токсины, через сосуды и систему кровообращения.

3. Травы и масла

Травы отлично подходят для очищения организма от токсинов и детоксикации лимфатической системы. Наиболее популярными являются:

Эфирные масла. Веками использовались в традиционной практике для оздоровления организма. Они стимулируют лечение посредством нейроиммуномодуляции. Их регулярное использование укрепляет иммунную систему у больных раком, снимая беспокойство и стресс и улучшая эмоциональную реакцию.

Расторопша. Является сильным детоксикационным средством, которое очищает пищеварительный тракт, печень и почки и поддерживает здоровье щитовидной железы. Используйте его, чтобы бороться с воспалением в организме и поддерживать работу иммунной системы.

Чай Ессиак. Содержит корень лопуха, щавеля, ревеня, кора американского вяза. Рекомендуется пациентам, страдающим раком. Детоксифицирует и оказывает терапевтическое воздействие на иммунную систему.

Корень Манжишты. Чай из манджишты очищает печень и кровь. Может помочь с проблемами менструального цикла и кожи, укрепляя иммунную систему.

4. Хорошо пропотеть

Пот является одним из механизмов, с помощью которых организм человека выводит токсины. Упражнения способствуют потливости, но использование инфракрасной сауны помогает лучше удалить токсинов из мышц и органов. Это простой метод, который является отличной альтернативой для людей, которые не могут активно участвовать в детоксикации организма. Этот метод не рекомендуется в случае удаленных лимфатических узлов, так как он может увеличить риск развития лимфедемы.

5. Сухая чистка кожи

Сухая чистка тела помогает удалить токсины, которые образовались на коже. Этот метод, с использованием толстой щетки с натуральной щетиной. Движения всегда идут по направлению к сердцу. Эта техника увеличивает лимфоток за счет стимуляции потовых желез и поддерживает кровообращение.

6. Противовоспалительная диета

Потребление продуктов, богатых антиоксидантами и полезными жирами, является ключом к поддержанию здоровой иммунной системы. Особенно, когда нам уже не 20 лет. Патогенные микроорганизмы не могут расти в щелочной среде. Для ее поддержания необходимо есть свежие овощи и фрукты, полезные жиры. Помощь клеткам организма таким образом является абсолютной необходимостью. Пища красного цвета — одна из самых противовоспалительных. Это в основном:

  • Клюква, малина и вишня
  • Овощи, особенно свекла
  • Манжишта, также известна как «красный корень»

Лимфатические сосуды очень чувствительны к повреждениям, вызванным нездоровым питанием. Поддержание здорового желудочно-кишечного тракта помогает не только лечить иммунную систему, но и снижает риск ожирения и сердечно-сосудистых заболеваний.

7. Правильная гидратация

Лимфатическая система состоит в основном из воды. Поэтому воды должно быть достаточно, чтобы она могла работать на самом высоком уровне. Питье очищенной и минерализованной воды с антиоксидантными экстрактами, такими как лимон, является отличным способом вывести токсины из организма.

Доктор Джон Доуар рекомендует метод лимфатической регидратации — питье горячей воды каждые 15 минут в течение дня, в течение 2 недель. Считается, что этот метод стимулирует лимфатическую систему и уменьшает застойные явления и симптомы, связанные с ослабленной иммунной системой.

8. Массаж

Терапевтический массаж улучшает функции иммунной системы и может облегчить боль и симптомы хронической усталости. Разные техники массажа способствуют оттоку и лимфодренажу. Массажное движение всегда идет в сторону сердца. Если это ноги и живот, то снизу вверх. Если это голова, шея, то сверху в низ.

9. Избегайте плотно облегающей одежды, особенно нижнего белья

Избегайте сильно облегающей одежды, включая нижнее белье. Не должны давить бюстгальтеры под мышками. Это дает ненужное ограничение на лимфатические сосуды. Лимфатические узлы сильно сконцентрированы вокруг области груди, чтобы иметь возможность отводить жидкость из груди, рук и головы. Не препятствуйте лимфотоку таким способом.

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