In just 24-36 sessions, depending on the intensity of treatment and the stages of disease development, you will get rid of pain and discomfort in the joints during training, you will be able to normalize sleep and live life to the fullest.
It is important to understand
If joint pain is detected during training, it is necessary to choose an individual group of therapeutic exercises, study the technique of performing them and exclude exercises that have contraindications.
With this diagnosis, it is important that you regularly attend treatment sessions, undergo a full course of treatment at a specialized center, and in the future you must take care of your health in a preventive way.
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 discover the cause of the symptoms and learn about measures to prevent this condition.
The reason for the pain
Joints allow you to perform basic functions - they ensure the necessary position of the body, promote the movement of its parts and movement in space.
The movable joint of the bones resembles a regular hinge. It consists of three elements:
- the ends of the connecting bones, or articular surfaces;
- joint capsule;
- articular cavity in which there is a lubricating fluid (called synovial).
The situation when the joints hurt after physical activity is common. Any stress - heavy physical work, regular sports or excess weight negatively affects the structure of joint elements, deforms them and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. During movement, the changed parts are subjected to rough friction, which is accompanied by pain.
Physical activity and its effect on joints
To avoid joint pain after physical activity, before choosing a suitable sport, you should check the condition of the body, including the musculoskeletal system.
For amateur athletes, the main goals of training should be to maintain good physical shape, improve health and receive only positive emotions.
To improve the condition of the joints and restore their nutrition, the doctor may suggest the start of swimming, yoga and wushu gymnastics.
Short, leisurely jogging, Nordic walking, cycling and using an exercise bike help strengthen the musculoskeletal system. As a result of training, muscles become stronger and ligaments become flexible.
If a person prefers strength sports - for example, weightlifting, there is a real threat of the appearance and continuation of pain in the joints after training.
Intense, stable or constantly increasing impact on joint parts provokes the destruction of osteochondral tissue, displacement and deformation of bones.
Most often, athletes experience problems with the joints of the lower extremities, shoulder girdle and back.
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 damage or the presence of a disease can be determined by a particular combination of signs.
After intense physical activity, partial or complete dislocation of the joint may occur. It can be diagnosed by symptoms:
- the appearance of severe joint deformation;
- the appearance of strong and vivid pain when you make any movement of the limbs;
- there is a sharp swelling of nearby tissues;
- the presence of bruises (they appear when the ligaments are torn);
- local increase in temperature in the area of injury.
The combination of signs will help determine the damage to the meniscus of the knee. This injury often accompanies professional athletes, in most cases it is accompanied by increased physical stress on the limb.
Symptoms include:
- forced position of the leg in a bent position;
- occurrence and persistence of acute pain;
- rapid swelling formation.
An inflammatory process can develop in the joint after stress. 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 you move, sounds appear - crackling, clicking, grinding;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints experience a sustained, significant load and pain appears, its description may change.
By nature, it can be painful, pressing, cutting. Often victims tell of his explosive nature.
Sensations can have different localization. They spread inside the node, above or below it, laterally.
Manifestations vary in intensity; adjectives are used to define it - strong or weak. Joints can be injured periodically or continuously.
The main causes of pain
Increased physical activity can provoke pain in some "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 monotonous movements repeated frequently. The joints of the fingers and wrists are often susceptible to arthrosis.
Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), strained ligaments, pinched nerve in the elbow area, development of arthrosis, rheumatism, epicondylitis, bursitis.
The knee joint hurts due to changes in the meniscus, its displacement, after compression of the lumbar nerves, nerve endings in the knee area, when the intra-articular ligaments and cartilaginous tissues are compressed. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from torn tendons or ligaments, dislocation or fracture. Similar problems are typical for the shoulder joint.
How to protect yourself from injury?
To prevent joint pain after physical activity, it is important to warm up before each session. Professional trainers advise to "stretch" the body from top to bottom.
To do this, you need to perform quiet rotating movements 10 times with your head, bent and then straighten your arms, hands and torso. The warm-up should be continued with partial squats to activate the knee joint, alternately rotating the legs.
You should start playing sports under the supervision of a professional mentor. It is important to correctly calculate the load. The number of repetitions of each exercise increases gradually.
During their performance, pain should not appear, fatigue can only be pleasant. If you have any unwanted symptoms, it is better to consult a doctor.
How to prevent the development of joint pain after exercise?
To prevent joint pain 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 health condition of the athlete.
The appearance of any 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 do a warm-up before the main exercises, which is necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you get an injury, it is important to immediately stop exercising, take a break until full recovery and exclude dangerous exercises from the complex.
To improve the condition of the joints and reduce pain in them, special food is used. 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 (of wheat). Alcoholic beverages are not allowed.
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 performed?
Doctor's consultation: medical history, myofascial diagnosis, functional diagnosis.
how is it going
Collection of anamnesis - analysis of the disease, limitations and contraindications, explanation of the principles of kinesitherapy, features of the recovery period are identified.
Myofascial diagnosis is a manual diagnostic method in which the doctor evaluates the range of motion of the joints, determines painful stiffness, swelling, hypo- or hypertonicity of the muscles and other changes.
Functional diagnosis (performed in the 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 cardiovascular system reacts. vascular system. Problem areas have been identified. The data is entered on the card. Accents are placed.
Based on the results of the initial examination by a doctor and functional diagnostics, a preliminary individual treatment program is drawn up.
It is recommended to have with you:
- for pain in the spine - MRI or CT (magnetic resonance or computerized tomography) of the problem area;
- for joint pain - x-ray;
- in the presence of concomitant diseases - extracts from the medical history or outpatient card;
- comfortable clothes and shoes (sports).
At the beginning of the treatment cycle, 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, ensuring an adequate regimen of physical activity. The treatment program is drawn up 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 to restore visual coordination, improve 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 designs a program, taking into account co-morbidities and the patient's condition on the day of the lesson. Teaches the technique of performing exercises and monitors the correct execution. Every 6 hours, there is a second consultation with the doctor, 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 does your body prepare for physical activity (do you do gymnastics or any kind of sport)? . . -
Important! what result you want to get.
If the disease is in the early stages and the body is prepared, one cycle of treatment is enough. (example - young people 20-30 years old who do sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients undergotraining and get the ability to "take care of your body", get recommendations in case of deterioration and continue studying on your own).
If the problem exists for a long time, you do not do gymnastics or you have concomitant diseases, then another period of time will be needed.
- easing the aggravation? - one or two cycles are enough,
- restore function?
- walk without stopping (climb the stairs),
- bend down, do a certain job effortlessly
- being stationary for a long time while traveling (on a plane, in a car. . . )
- does it improve? support? not make it worse?
- Three or more treatment cycles may be needed. . .
Each organism is individual and the program for each patient is individual.