In just 24 to 36 sessions, depending on the intensity of treatment and the stage of development of the disease, you will be able to eliminate pain and discomfort in the joints during exercise, normalize your sleep and enjoy life to the fullest
It is important to understand
If joint pain is detected during training, it is necessary to select an individual set of therapeutic exercises, study the technique of their implementation and exclude exercises with contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo full treatment in a specialized center and, in the future, maintain your health yourself in a preventive manner.
A joint is a connection between two or more bones. The main quality of the "design" is mobility.
Thanks to this ability, 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 learn about measures to prevent this condition.
reason for 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 connection of the bones resembles a regular hinge. It consists of three elements:
- the ends of the connecting bones or articular surfaces;
- joint capsule;
- the joint cavity, which contains a lubricating fluid (it is called synovial fluid).
Joint pain after physical activity is common. Any stress - heavy physical work, regular exercise or excess weight - has a negative effect on the structure of the articular elements, deforming them and gradually destroying them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed parts are exposed to strong friction, which is accompanied by pain.
Physical activity and its effects on the joints
To avoid joint pain after physical activity, the condition of the body, including the musculoskeletal system, should be checked before choosing a suitable sport.
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 starting swimming, yoga and wushu gymnastics.
Short, quiet jogging, Nordic walking, cycling and using an exercise bike strengthen the musculoskeletal system. Training strengthens the muscles and makes the ligaments flexible.
If a person prefers strength sports - for example, weightlifting - there is a real risk that pain in the joints will appear and persist after training.
Intense, stable or constantly increasing impacts on the joint parts lead to the destruction of the osteochondral tissue, displacement and deformation of the bones.
Most often, problems with the joints of the lower extremities, shoulder girdle and spine occur in athletes.
Pain symptoms during exercise
To accurately determine why joints hurt during exercise, it is important to identify and analyze the main symptoms. The type of injury or the presence of an illness can be determined using a special combination of characters.
Partial or complete dislocation of the joint may occur after intense physical activity. It can be diagnosed based on the following symptoms:
- the appearance of severe joint deformity;
- the appearance of severe, vivid pain with any movement of the limb;
- there is severe swelling of the surrounding tissue;
- the presence of bruises (occur when ligaments are torn);
- local temperature increase in the injury area.
The combination of signs helps determine damage to the knee meniscus. This injury often accompanies professional athletes and in most cases is associated with increased physical stress on the extremity.
Symptoms include:
- forced leg position in a bent position;
- the occurrence and persistence of acute pain;
- rapid swelling formation.
After strain, an inflammatory process can develop in the joint. It can be recognized by the following features:
- Pain is felt during movement and at rest;
- The pain is localized near the joint and spreads down the limb;
- when moving, noises appear – creaks, clicks, crunches;
- In the "problem area" the skin becomes swollen and red.
Types of pain during exercise
When the joints are subjected to a stable, significant load and pain occurs, the description may vary.
By nature it can hurt, press, and cut. Victims often point to nature bursting.
Sensations can have different localizations. They spread in the joint, above or below, laterally.
Manifestations vary in intensity; Adjectives are used to define them – pronounced or weak. Joints may 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 are damaged. Triggers include strength exercises with the hands or frequently repeated, monotonous movements. The joints of the fingers and wrists are often susceptible to osteoarthritis.
Pain in the elbow joint is caused by pathologies – osteochondrosis (thoracic and cervical spine), sprained ligaments, pinched nerve in the elbow area, the 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 intra-articular ligaments and cartilage tissue are sprained. Pain accompanies the progression of osteoarthritis and coxarthrosis.
In most cases, a tendon or ligament tear, dislocation or fracture of the ankle occurs. Similar problems are typical for the shoulder joint.
How do you protect yourself from injuries?
To prevent joint pain after physical activity, it is important to warm up before each session. Professional trainers advise "stretching" the body from top to bottom.
To do this, you should perform 10 leisurely twisting movements with your head bent, then your arms, hands and torso straightened. The warm-up should continue with partial squats to activate the knee joint and alternate rotation of the feet.
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.
There should be no pain when performing it; fatigue can only be pleasant. If you have any undesirable symptoms, it is better to consult a doctor.
How can you prevent the development of joint pain after training?
To prevent joint pain after sports, it is important to adhere to the basic rule: the load must be calculated by the coach taking into account the age and health of the athlete.
The occurrence of discomfort and pain as well as a deterioration in well-being is a sufficient reason to temporarily or permanently stop classes and seek medical help.
Prevention of joint pain during physical activity
If joints hurt after exercise, doctors recommend the following tips:
- Before the main exercises, always do a warm-up exercise, which is necessary to "warm up" the muscles and prepare the joints for strength exercises;
- In the event of an injury, it is important to immediately stop training, take a break until complete recovery and exclude the dangerous exercise from the complex.
To improve the condition of the joints and relieve pain, a special diet is used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, seaweed, lean meat (preferably with a lot of cartilage), natural and sour milk, egg yolks, fruits, berries, nuts, herbs, bran (from wheat). Alcoholic drinks are not permitted.
During increased physical activity, the use of multivitamin and mineral preparations is necessary. They should contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment carried out?
Consultation with the doctor: anamnesis, myofascial diagnostics, functional diagnostics.
How are you?
Taking anamnesis – analysis of the disease, identification of limitations and contraindications, explanation of the principles of exercise therapy, features of the recovery period.
Myofascial diagnostics is a manual diagnostic method in which the doctor assesses the range of motion of the joints, detects painful tension, swelling, hypo- or hypertonicity of the muscles and other changes.
Functional diagnostics (carried out in the rehabilitation room) - the doctor explains how certain exercises are performed on the devices and observes: how the patient performs them, what range of motion he can work with, what movements cause pain, what weight the patient can carry while working with them, how the cardiovascular system reacts. Vascular system. Problem areas are identified. The data is entered into the map. Accents are set.
Based on the results of the initial medical examination and functional diagnostics, a preliminary individual treatment program is drawn up.
It is advisable to have the following with you:
- for pain in the spine - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- for joint pain – X-ray;
- if there are concomitant illnesses - an extract from the medical history or outpatient card;
- comfortable (sports) clothing and shoes
At the beginning of the treatment cycle, the doctor and patient create a treatment plan that includes the date and time of the treatment session and follow-up visits with the doctor (usually 2-3 times a week).
The basis of the treatment process is treatment sessions in the rehabilitation room with simulators and sessions in the gym.
Rehabilitation simulators allow you to precisely dose the load on individual muscle groups, thereby ensuring an appropriate physical activity regime. The treatment program is compiled by the doctor individually for each patient, taking into account the body characteristics. Supervision is provided by qualified trainers. At all stages of recovery, it is important to follow the correct movement and breathing technique, know your weight standards when working on exercise equipment, 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 self-use prevention system.
Each treatment cycle consists of 12 sessions. Each lesson is supervised by a teacher. The duration of a treatment session is 40 minutes to 1. 5 hours. The lecturer creates a program taking into account comorbidities and the patient's condition on the day of the course. Teaches the technique of executing exercises and monitors correct execution. A second doctor's consultation takes place every 6th lesson; changes and additions are made to the program depending on the dynamics.
How many cycles will it take? – individual 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 you do gymnastics or other sports)? . . . -
Important! What result do you want to achieve?
If the disease is in its early stages and the body is prepared for it, one course of treatment is sufficient. (Example - young people 20-30 years old who play sports. We concentrate their attention on the technique of performing exercises, breathing and stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients are trainedand gain the ability to "take care of your body", receive recommendations in case of exacerbation and continue learning independently).
If the problem has existed for a long time, you do not do gymnastics or have comorbidities, a different period is required.
- ease the anger? - one or two cycles are enough,
- Recovery function?
- walking continuously (climbing stairs),
- bending over, doing certain tasks without strain
- be motionless for a long time while traveling (on a plane, in a car. . . )
- improve? Support? not make it worse?
- Three or more cycles of treatment may be required. . .
Each organism is individual and the program for each patient is individual.