In just 24-36 sessions, depending on the intensity of treatment and stages of development of the disease, you will get rid of pain and discomfort in the joints during exercise, be able to normalize your sleep and live your life to the fullest.
It is 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 their performance and exclude exercises with contraindications.
With this diagnosis, it is important to regularly attend treatment sessions, undergo comprehensive treatment in a specialized center, and in the future you will have to preventively maintain your health yourself.
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 know the cause of the symptom and know what steps to take 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 connecting bones or joint surfaces;
- joint capsule;
- the joint cavity in which there is a lubricating fluid (it is called synovial).
The situation where 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 and gradually destroys them.
The amount of synovial fluid in the joint cavity begins to decrease. When moving, modified parts are subject to strong friction, accompanied by pain.
Physical activity and its effects on joints
To avoid joint pain after physical activity, before choosing a suitable sport, you should check the condition of the body, especially 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 starting swimming, yoga and wushu gymnastics.
Short, quiet jogging, Nordic walking, cycling and using an exercise bike help strengthen the musculoskeletal system. Through exercise, muscles become stronger and ligaments become flexible.
If a person prefers strength sports - for example, weightlifting, there is a real risk of the appearance and persistence of pain in the joints after exercise.
Intense, stable or constantly increasing impact on the joint parts causes the destruction of osteochondral tissues, displacement and deformation of bones.
Most often, athletes experience problems in the joints of the lower extremities, shoulder girdle and spine.
Pain Symptoms 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 illness 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 the symptoms:
- the appearance of severe joint deformity;
- the appearance of strong, sharp pain when performing any movement of the limb;
- there is a sharp swelling of neighboring tissues;
- the presence of bruises (appear when the ligaments are torn);
- local increase in temperature in the injured area.
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 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 moving, sounds appear - creaks, clicks, squeaks;
- Swelling and redness of the skin occurs around the "problem" area.
Types of pain during exercise
When the joints undergo a stable and significant load and pain appears, their description may vary.
By nature, it can be painful, pressing, cutting. Victims often emphasize its striking character.
The sensations can have different locations. They spread inside the joint, above or below, to 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 cause pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments in the wrist joint are damaged. The provoking factor is the performance of strength exercises with the hands or monotonous and frequently repeated 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 region, 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 the intra-articular ligaments and cartilaginous tissue are sprained. Pain accompanies the progression of osteoarthritis and coxarthrosis.
In most cases, the ankle suffers from ruptured tendons or ligaments, dislocations or fractures. Similar problems are typical for the shoulder joint.
How to 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 up and down.
To do this, you need to perform leisurely rotating movements 10 times with your head, arms, hands and torso bent and then straight. The warm-up should be continued with partial squats to activate the knee joint, rotating the feet alternately.
You should start playing sports under the supervision of a professional mentor. It is important to calculate the load correctly. The number of repetitions of any exercise gradually increases.
When performing them, no pain should appear, fatigue can only be pleasant. If you experience any adverse symptoms, it is best to consult a doctor.
How to prevent the development of joint pain after training?
To avoid the appearance of pain in the joints after playing sports, it is important to follow the basic rule: the load should be calculated by the coach taking into account the age and state of health ofthe athlete.
The appearance of any discomfort and pain, deterioration of well-being is sufficient reason to temporarily or permanently stop classes and consult a doctor.
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, necessary to "warm up" the muscles and prepare the joints for strength exercises;
- If you suffer an injury, it is important to immediately stop exercising, take a break until complete healing and exclude dangerous exercise from the complex.
To improve the condition of the joints and reduce pain, 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 andsour milk, egg yolk, fruits, berries, nuts, herbs, bran (wheat). Alcoholic drinks are not permitted.
With increased physical activity, it is necessary to use multivitamin and mineral preparations. They must contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus and copper.
How's the treatment going?
Medical consultation: medical history, myofascial diagnosis, functional diagnosis.
How it works?
History collection - analysis of the disease, limitations and contraindications are identified, explanation of the principles of physiotherapy, features of the recovery period.
Myofascial diagnosis is a manual diagnostic method in which the doctor assesses the range of joint motion, determines painful tightness, swelling, hypo or hypertonicity of muscles and other changes.
Functional diagnosis (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 movement he can work, what movements cause pain, what weight the patient can workwith how the cardiovascular system responds. Problem areas are identified. The data is entered into the card. The accents are set.
Based on the results of the initial examination carried out by a doctor and functional diagnosis, a preliminary individual treatment program is drawn up.
It is advisable to have with you:
- for pain in the spine - MRI or CT scan (magnetic resonance or CT scan) of the problem area;
- for joint pain – x-rays;
- in the presence of concomitant diseases - extracts from medical history or outpatient card;
- comfortable clothing and (sports) shoes
At the beginning of the treatment cycle, the doctor and the patient establish 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, thereby providing an adequate physical activity regime. The treatment program is developed by the doctor individually for each patient, taking into account the characteristics of the body. Supervision is provided by qualified instructors. At all stages of recovery, it is important to follow the correct technique of movement and breathing, know your weight norms when working on exercise machines, adhere to the prescribed treatment regimen and follow the recommendations ofspecialists.
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 class is supervised by an instructor. The duration of a treatment session is 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 the lesson. Teaches the technique of performing exercises and monitors their correct execution. Every 6 courses, a second consultation with the doctor takes place, changes and additions are made to the program, depending on the dynamics.
How many cycles will this take? – individually for each
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 any other sport). . . -
Important! what result do you want to achieve.
If the disease is in its early stages and the body is prepared, one course of treatment is enough. (example - young people aged 20-30 who play sports. We focus their attention on the technique of performing exercises, breathing, stretching, excluding "bad" exercises that harm problem areas. Thesepatients undergo training and receive the skill of "taking care of your body", receiving recommendations in case of exacerbation and continuing to study on your own).
If the problem has existed for a long time, you do not do gymnastics or you have concomitant diseases, then a different period will be required.
- relieve the aggravation? - one or two cycles are enough,
- restore function?
- walk constantly (climb the stairs),
- bend over, carry out certain tasks effortlessly
- being stationary for a long period of time while traveling (by plane, by car, etc. )
- improve? support? Doesn't that make things worse?
- Three or more treatment cycles may be necessary. . .
Each organism is individual, and the program for each patient is individual.