Полноценная и комплексная терапия заболеваний опорно-двигательного аппарата всегда включает лечебную физкультуру. Упражнения при гонартрозе коленного сустава — наиболее простой и доступный способ улучшения движения колена, который можно применять в любое время, не выходя из дома. Эффективность гимнастики очень высока, а ограничений на применение не так много.
Зачем нужна ЛФК при болезнях сустава
Больным, впервые столкнувшимся с заболеванием коленного сустава, рекомендуется ограничение движений колена, при этом назначается выполнение комплекса ЛФК. На самом деле, противоречий здесь нет: следует уменьшать лишь нагрузки, что перегружают суставной хрящ. При этом надо применять такие занятия, которые тренируют и укрепляют мышцы, улучшают кровообращение в суставе. Основной запрет при гонартрозе касается проведения силовых тренировок, которые категорически противопоказаны.
Правильно подобранные упражнения от гонартроза коленного сустава очень полезны для пациента. Если занятия выполняются регулярно, укрепляется четырехглавая мышца бедра. Это помогает в значительной степени снять боль, получить свободу движений колена. Особенно высока эффективность занятий на 1 – 2 стадии артроза, когда необратимых и тяжелых изменений в суставе пока нет.
Что еще дает гимнастика для коленного сустава? Ее полезные действия будут такими:
- предотвращение прогрессирования болезни и ее раннего перехода на следующую стадию;
- остановка деструкции гиалинового хряща, суставных поверхностей и костей;
- улучшение микроциркуляции крови;
- оптимизация оттока лимфы;
- «запуск» полноценного насыщения суставных тканей витаминами, аминокислотами, минеральными веществами;
- расслабление спазмированных мышечных волокон, снижение напряжения в самом суставе;
- улучшение тонуса мышц;
- укрепление костной ткани, предотвращение переломов;
- уменьшение массы тела (вес — основной провокатор быстрого развития гонартроза).
Важное для человека достоинство ЛФК в сокращении приема обезболивающих препаратов, которые пагубно воздействуют на ЖКТ, а многим пациентам вообще противопоказаны.
Рекомендуется выполнять специальные упражнения в восстановительный период после травм: это необходимо для профилактики развития гонартроза, который у молодых людей чаще всего посттравматический.
Правила выполнения занятий
Консультирование с врачом-реабилитологом или специалистом по ЛФК перед выполнением занятий обязательно! Подход должен быть индивидуальным, ведь у ряда больных есть осложнения гонартроза, отмечается специфическое течение и симптомы.
Нужно, чтобы врач «дозировал» силу и длительность нагрузки, что будет зависеть от стадии гонартроза, физической подготовки, наличия или отсутствия сильной боли, отека, воспаления и т. д.
Важно! Занятия ЛФК при гонартрозе выполняют только в период ремиссии или при подостром течении: в фазе обострения заболевания ноге необходим полный покой.
Упражнения в самом начале тренировок бывают только простейшими, с минимальными нагрузками. Со временем увеличивают число подходов, повторов. Один из важнейших принципов — регулярность ЛФК, потому что без ежедневного проведения хороших результатов не добиться. По рекомендации врача количество занятий может быть снижено до 3 – 4 в неделю.
Прочие советы и правила выполнения упражнений:
- Выбрать для занятий прочные кроссовки с эластичной подошвой, мягким и дышащим верхом, обязательно — с супинатором (можно вставить в обувь специальные ортопедические стельки для поддержки стопы).
- Приобрести гимнастический коврик, подходящий по росту и ширине.
- Идеальный вариант — тренироваться на свежем воздухе. За неимением такой возможности можно выполнять гимнастику дома.
- Для некоторых упражнений потребуется стул — высокий, с крепкой спинкой.
- Не делать тренировки через силу, не допускать появления болевых ощущений.
- При появлении боли надо немедленно прекратить занятия и на следующий день повторить со снижением нагрузки.
- Чередовать отдельные упражнения с отдыхом в положении сидя, лежа.
- Общая длительность тренировки в день — до 20 минут.
- По возможности сочетать ЛФК с массажем, плаванием, пешими прогулками, прочими немедикаментозными видами лечения.
Есть ряд запретов при гонартрозе, которые обязательно нужно соблюдать:
- не делать упражнения с разрушающими нагрузками на коленный сустав — приседания, разгибания;
- не осуществлять резкие движения с большой амплитудой, все упражнения делать медленно;
- не забывать про устранение острых болей медикаментами, и только после вступления артроза в ремиссию приступать к ЛФК;
- ни в коем случае не давать ноге сильную нагрузку в первый же день;
- не поднимать тяжести, не использовать утяжелители для упражнений;
- не стоять на коленях на полу, в крайнем случае — подкладывать мягкий коврик;
- не сидеть на корточках, не располагаться на низком стуле.
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Упражнения при артрозе колена
Специалистами разработано множество комплексов занятий при гонартрозе. Ниже будет дан примерный свод занятий, каждое из которых должно выполняться 5 – 6 раз.
Часть из них делают лежа, другие — сидя. Занятия стоя могут применяться и для общей разминки, которую делают перед ЛФК в течение 5 – 10 минут (махи руками, наклоны в стороны, растяжки — лучше подбирать их по назначению врача).
Занятия сидя при артрозе
Основные примеры упражнений, которые нужно делать на столе или стуле:
- Исходное положение — сесть на стол, выпрямить спину. Аккуратно болтать ногами в воздухе, не торопясь, в течение 20 секунд.
- В таком же положении распрямить ногу в колене, расположить ее параллельно столу, удержать 4 секунды. Ступня при этом находится под углом в 90 градусов к конечности. Повторить для второй ноги.
- Встать возле стола, сзади упершись в столешницу. Колени чуть согнуть, развести влево и вправо, стопы вывернуть в разные стороны. Немного наклониться вперед, вернуться в исходное положение.
- Сесть на стул, совершать сгибательные и разгибательные движения ног, скользя ступнями по полу. Это упражнение можно делать даже на работе.
- В таком положении, как и в предыдущем пункте, по очереди распрямлять ноги, немного приподнимать их, удерживая на малой высоте по 5 секунд.
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Упражнения лежа от гонартроза
На спине делают такие занятия:
- Вытянуть ноги, сгибая правую ногу в коленном суставе. Стопу чуть приподнять над полом, удержать 5 секунд, опустить. Повторить для левой ноги.
- Велосипед — популярное занятие — делают двумя способами. Первый: конечности согнуть, стопы поставить на пол. Одну ногу подвести к животу, потом распрямить, опустить на пол. Повторить для другой ноги. Второй способ: имитировать езду на велосипеде в медленном ритме, постепенно его ускоряя.
- Упереться на локти, поднять ногу и копировать ими работу ножниц — скрещивать между собой.
- По очереди подтягивать ноги к животу, сгибая в коленном суставе. Ягодицы от пола не отрывать.
На боку и животе осуществляют следующие упражнения:
- На левом боку расположить левую руку под подушкой. Другую руку положить на пол впереди, левую ногу немного согнуть. Согнутую правую ногу подвести к животу, после вернуть назад и распрямить. Повторить со второй стороны.
- Лечь на живот, согнуть ногу, подводя под корпус, задержать 10 секунд. Поменять конечности.
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Другие полезные занятия от болей в колене
При гонартрозе полезно иметь дома велотренажер. Его разрешается применять на начальных стадиях патологии. Если делать занятия умеренно, с умом, то нагрузка не вызовет разрушение суставного хряща, зато усилит циркуляцию крови и снимет болевые ощущения. В день рекомендуется «ездить» до 15 минут, при этом устанавливая минимальную нагрузку.
Не менее эффективно заниматься йогой. Специальные комплексы упражнений способствуют расслаблению мышц, повышению их тонуса. По мнению многих специалистов, йога вполне может заменить ЛФК при гонартрозе, ведь все упражнения плавные, мягкие, не дают излишней нагрузки на коленный сустав.
Пример упражнения такой: стоять прямо, ноги на ширине плеч. Расслабиться, медленно наклоняться вниз, потягивая кончики пальцев к ступням. Колени при этом держать прямо, не сгибать. Повторять не менее 5 раз.
Отличные результаты дает гимнастика в воде и аквааэробика. Плавать подобно спортсмену не нужно — достаточно двигать ногами, делать махи, медленно сгибать и разгибать колени. Начинать занятия рекомендуется с простых шагов — даже при таком подходе мышцы ног подвергаются легкому гидромассажу. Кроме того, занятия в воде способствуют быстрой нормализации веса, что наверняка уменьшит нагрузку на колени и снизит болевой синдром!
ЛФК при артрозе коленного сустава приходит на помощь, когда больному нужно преодолеть боль и убрать симптомы артроза. Лечебная физкультура содержит определенный набор упражнений для суставов, которые позволяют не только восстановить колени, но и укрепить их.
Решив заняться лечебной физкультурой, обязательно посоветуйтесь с ревматологом или инструктором ЛФК.
Лечебная гимнастика при гонартрозе (так в медицине называют артроз колена) позволит пациенту излечиться, если он будет последовательным и упорным. Соединяя ЛФК с физиотерапией, лечением грязями, пиявками, электрофорезом, пациент имеет все шансы восстановить колени.
Вот некоторые положительные факторы, которая несет в себе лечебная физкультура:
- стихает боль;
- суставная щель становится больше;
- улучшается ток крови;
- укрепляются прилежащие суставу мышцы;
- исправляются проблемы позвоночника;
- совершенствуются функции дыхательной системы.
Правильно построенная гимнастика для суставов колен, выполняемая систематически и упорно, поможет и в том случае, когда недуг перешагнул 2 степень. Если полностью артроз и не пройдет, то прогресса в разрушении сустава наблюдаться не будет. Пациенту не нужна будет операция, он не пойдет на инвалидность и сможет вернуться к обычной жизни.
Лечебная физкультура при артрозе коленного сустава имеет регламент, которому нужно следовать, чтобы избежать лишних страданий и повреждения колена:
Интенсивные нагрузки обязательно должны перемежаться с покоем. Хрящ регенерируется, если коленный сустав находится в покое каждые пять-шесть часов.- Особой эффективности можно достигнуть, если не нагружать колено сразу получасом тренировок, а разделять время на десятиминутные периоды.
- Приниматься за упражнения стоит медленно, увеличивая амплитуду понемножку.
- Физкультура при артрозе колена показана трижды в сутки по 4-6 повторений каждого движения.
- Не нужно пренебрегать болевыми ощущениями во время проведения упражнений для больных коленных суставов. Двигайте коленом мягко, до появления малой боли.
- После выполнения гимнастики непременно нужен отдых.
Интенсивные нагрузки обязательно должны перемежаться с покоем. Хрящ регенерируется, если коленный сустав находится в покое каждые пять-шесть часов.Лечебная физкультура для коленных суставов предупреждает осложнения и восстанавливает активность сустава. Кость больше не деформируется, потому что болезненный процесс останавливается. К занятиям нужно подходить комплексно, совмещая физические упражнения с тренажерами, упражнениями в воде и курсами реабилитации.
При артрозе можно заниматься и на велотренажере, показаны упражнения пилатеса, асаны хатха-йоги и микродвижений. Важно заниматься гимнастикой для коленей под наблюдением опытного тренера. Для разработки мышц при артрозе коленного сустава применяются степперы — тренажеры, работающие по принципу ходьбы.
Комплекс упражнений ЛФК при артрозе коленного сустава
Лежа на спине:
- Вытянуть ноги, согнуть колено, приподнять ступню. Задержаться на 5-7 секунд. Вернуться в исходное положение и повторить другой ногой.
- Согнуть конечность, притянуть ее к телу, замереть на 5-7 с. Скользящими движениями опустить на пол вначале ступню, за ней – колено. То же другой ногой.
- Имитировать движения езды на велосипеде, чередуя интенсивность с состоянием покоя.
- Согнуть ноги, пытаясь пятками прикоснуться к ягодичным мышцам. Замереть, вернуться в исходное положение, расслабиться.
- Выпрямить обе конечности, подняв их на 15 градусов, имитировать движение ножниц в вертикальной плоскости.
Лежа на животе:
- Поднять распрямленную в колене ногу от пола примерно на 30 градусов, удержать ее на несколько секунд, сильно зажав ягодицы. Ноги напряжены, тело прижимается к полу. Дышать размеренно. Мягко опустить на пол, повторить зеркально.
- Воспроизвести упражнение 1 в более активном режиме, удерживая ногу одну-две секунды. Такое упражнение для коленного сустава позволит улучшить кровообращение.
- Поднять над полом распрямленные руки и ноги одновременно. Постараться удержаться в этом положении до 30 сек., неспешно вернуться в исходное положение. Для укрепления колена сделать упражнение менее простым, двигая руками и ногами.
- Согнуть ногу под углом в 90, поднять и застыть на полминуты. Живот прижат к полу, спина не прогибается. Опустить плавно ногу, передохнуть и повторить зеркально.
- Выполнить предыдущее упражнение для коленей быстро, но плавно, с перерывами не менее 2 секунд.
В положении стоя:
- Опираясь на стул, подняться на цыпочки, замереть на 1 минуту. Воспроизвести все это более активно. Колени напрячь и выпрямить.
- Стоя у стула, мягко перекатывать ступню с носка на пятку.
- Обеими руками опереться на спинку стула. По очереди отводить прямые ноги в стороны.
- Стоя боком к стулу, взяться за спинку одной рукой. Совершать махи поочередно вперед-назад прямыми ногами.
Сидя на стуле:
- Напрягать и расслаблять мышцы над коленом, оставляя коленные суставы недвижимыми.
- Руками ухватившись за сидение, поднять прямые конечности и развести их. Свести и опустить.
- Поднять ноги, коснуться руками пола, не сгибая коленей.
- По очереди подтягивать к животу одну ногу за другой, сгибая в колене.
- Обе ноги стоят на полу, развести их в сторону на ширину стопы, подняться с сидения, развести руки, простоять две-три секунды и вернуться в исходное положение.
Существуют противопоказания для занятий упражнениями при больных суставах. Заниматься физкультурой можно только при стойкой ремиссии. Когда суставы воспалены, нагружать колени нельзя.
Есть и еще ситуации, когда суставную гимнастику делать не следует:
- хроническое заболевание в острой фазе;
- тяжелые травмы;
- нарушения тока крови в мозгу и в коронарных сосудах;
- повышенная температура;
- распухшее колено;
- болезни сердца и сосудов;
- период после операции;
- грыжи в любом месте.
Физические упражнения при артрозе коленного сустава запрещены, если они вызывают резкую боль. Запрещено приседать низко, гулять слишком долго, носить тяжести, выполнять различные рывки. Когда во время выполнения комплекса упражнений обострилась хроника, нужно отказаться от него хотя бы на неделю.
Проведение зарядки и последующих упражнений комплекса лфк при артрозе позволяет медпрепаратам активнее работать в организме. Но не всегда мы можем себе позволить личного тренера или посещение реабилитационного центра.
В таком случае не стоит отчаиваться и просто начать заниматься гимнастикой для коленных суставов в домашних условиях. В этом случае нужно быть очень осторожным и не заниматься, когда чувствуете боль. К упражнениям нужно подходить взвешено и при малейших неприятных ощущениях отказаться от них.
Артроз начинается если слишком сильно нагружать суставы, иметь лишний вес или серьезно повредить коленные суставы. Для избавления от боли, нужно изменить свое отношение к здоровью полностью. Не злоупотреблять солью, снизить вес, не поднимать тяжести и заниматься лечебной гимнастикой.
Видео упражнения при артрозе коленного сустава
Гимнастика доктора Евдокименко
Доктор Евдокименко, написавший более десяти книг об этой коварной болезни, создал свою уникальную методику упражнений при больных суставах.
Упражнения доктора Джамалдинова
Муслим Римиевич Джамалдинов показывает, как снять болевой синдром при артрозе.
Упражнения Сергея Бубновского
Квинтэссенцией уникальной разработки для излечения от гонартроза Сергея Бубновского является ходьба на коленях в наколенниках со льдом. Вот видео с его упражнениями.
Заниматься суставной гимнастикой при артрозе коленного сустава крайне необходимо. В колене увеличивается объем движений, понижается мышечный тонус, мышцы не перерождаются в рубцы. В течение длительного периода после упражнений улучшается кровообращение вокруг сустава и разрушенного хряща. Гимнастика для лечения деформированных суставов колен влияет не только на нижние конечности, но и на весь организм.
Отзывы пациентов
Екатерина, 60 лет.
Пользовалась для лечения артроза коленного сустава медицинскими препаратами, применяла различные народные средства – примочки, растирки. Облегчение почувствовала только когда начала делать суставную гимнастику. Наконец стала спать, раньше мучили боли.
Иван, 47 лет.
Получил артроз коленей, тяжело работая в забое в постоянной сырости. Начал искать проверенные средства. Все указывало на то, что одними лекарствами и диетой не обойтись. Стал делать упражнения по видео в интернете. Стало намного легче.
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Если у Вас болят колени. Что делать? Прежде всего, посетить доктора и сходить на МРТ, потому что причины могут быть разные, как и соответствующее лечение.
Но без лечебной гимнастики не обойтись в любом случае, поскольку необходимо улучшить кровообращение в суставе, возобновить его полноценное питание, а также укрепить мышцы и связки.
Это видео будет полезно людям с диагнозом артроз коленей. Упражнения при гонартрозе коленного сустава выполняются, в основном, в положении сидя и лежа, чтобы снизить нагрузку на больной сустав. Я предлагаю вашему вниманию простейшую гимнастику при гонартрозе.
Занимайтесь по 10 минут 3-4 раза в день или по 15 минут 2-3 раза в день.
Делайте упражнения без резких движений, постепенно наращивая амплитуду.
Сосредотачивайте внимание на больном суставе. Визуализируйте, как кровь притекает к колену, питая и восстанавливая сустав.
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