In just 24-36 sessions, depending on the intensity of treatment and the stages of development of the disease, you will get rid of pain and discomfort in the joints during exercise, be able to normalize sleep and live life to the fullest
It's important to understand
If joint pain is detected during exercise, it is necessary to select an individual set of therapeutic exercises, study the technique of performing them, and exclude exercises that have contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo a full course of treatment in a specialized center, and in the future you need to maintain your health in a preventive mode on your own.
A joint is a connection between two or more bones. The main quality of the "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 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 provide 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 bones that connect, or articular surfaces;
- joint capsule;
- the articular cavity in which there is a lubricating fluid (it is called synovial).
The situation when joints hurt after physical activity is common. Any stress - heavy physical labor, regular sports or excess weight negatively affects the structure of the joint elements, deforms and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed parts are subjected to harsh 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 maintaining good physical shape, improving health, and receiving 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 help strengthen the musculoskeletal system. As a result of exercise, 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 persistence of pain in the joints after exercise.
Intense, stable or constantly increasing impact on the joint parts provokes the destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes experience problems with the joints of the lower extremities, shoulder girdle, and spine.
Symptoms of pain during exercise
In order to accurately determine why joints hurt during exercise, it is important to identify the main symptoms and analyze them. The type of injury or the presence of a disease can be determined by a special 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 occurrence of strong, vivid pain when performing any movement of the limb;
- there is a sharp swelling of nearby tissues;
- the presence of bruises (appear when ligaments are torn);
- local increase in temperature in the area of injury.
The combination of signs will help determine damage to the knee meniscus. This injury often accompanies professional athletes, in most cases it is associated with increased physical stress on the limb.
Symptoms include:
- forced position of the leg in a bent position;
- the appearance and persistence of acute pain;
- rapid formation of swelling.
An inflammatory process may develop in the joint after stress. It can be identified by the following characteristics:
- pain can be felt with movement and at rest;
- pain is localized near the joint and spreads up or down the limb;
- when moving, sounds appear - creaking, clicking, grinding;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints experience a stable, significant load and pain appears, its description may vary.
By nature it can be aching, pressing, cutting. Often victims point to its bursting nature.
Sensations may have different localizations. They spread inside the joint, above or below it, on the side.
Manifestations differ in intensity; adjectives are used to define it - pronounced or weak. Joints may hurt periodically or constantly.
Main causes of pain
Increased physical activity can provoke pain in several "traumatic" joints.
Pain in the wrists occurs when the tendons and ligaments of the wrist joint are damaged. The provoking factor is performing strength exercises with the hands or frequently repeated, monotonous movements. 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), 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 cartilaginous tissue are sprained. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from tendon or ligament ruptures, 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 should perform leisurely rotational movements 10 times with your head, bent, then straightened arms, hands, and torso. The warm-up should be continued with partial squats to activate the knee joint, alternately rotating 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 any exercise increases gradually.
When performing them, 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 training?
To prevent pain from occurring in the joints after playing sports, it is important to follow the basic rule - the load must be calculated by the trainer, taking into account the age and health status of the athlete.
The appearance of any discomfort and pain, deterioration in well-being is a sufficient reason for temporarily or permanently stopping classes and seeking 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 receive any injury, it is important to immediately stop exercising, take a break until complete recovery, and exclude the dangerous exercise from the complex.
To improve the condition of joints and reduce pain in them, special nutrition 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 yolk, fruits, berries, nuts, herbs, bran (from wheat). Alcoholic drinks are not permitted.
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 carried out?
Doctor's consultation: medical history, myofascial diagnostics, functional diagnostics.
How does it go?
Anamnesis collection - analysis of the disease, limitations and contraindications are identified, explanation of the principles of kinesitherapy, features of the recovery period.
Myofascial diagnostics is a manual diagnostic method in which the doctor assesses the range of joint movements, determines painful tightness, swelling, hypo- or hypertonicity of muscles and other changes.
Functional diagnostics (carried out 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 are identified. The data is entered into the card. Accents are set.
Based on the results of the initial examination by a doctor and functional diagnostics, a preliminary individual treatment program is drawn up.
It is advisable to have with you:
- for pain in the spine - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- for joint pain – x-rays;
- in the presence of concomitant diseases - extracts from the medical history or outpatient card;
- comfortable (sports) clothes and shoes
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, providing an adequate regime of physical activity. The treatment program is compiled 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 restore visual coordination, improve joint 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 one treatment session is from 40 minutes to 1. 5 hours. The instructor draws up a program, taking into account concomitant diseases and the patient’s condition on the day of class. Teaches the technique of performing exercises and monitors the correct execution. Every 6th lesson, a second consultation with the doctor is held, 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 disease)
- How is your body prepared for physical activity (do you do gymnastics or any kind of sport) . . . -
Important! what result do you want to get.
If the disease is in its early stages and the body is prepared, one treatment cycle is sufficient. (example - young people 20-30 years old who go in for sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients undergo training and receive the skill of "caring for your body", receive recommendations in case of exacerbation and continue to study on their own).
If the problem has been around for a long time, you don’t do gymnastics, or you have concomitant diseases, then a different period of time will be needed.
- relieve the aggravation? - one or two cycles are enough,
- restore function?
- walk non-stop (climb stairs),
- bend over, do certain work without effort
- being motionless for a long time while traveling (on an airplane, in a car. . . )
- 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.