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 fully
It is important to understand
If pain in the joints is detected during training, it is necessary to choose an individual set of therapeutic exercises, study the technique of their execution 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 must maintain your health in a preventive mode 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 understand the cause of the symptom and learn about measures to prevent this condition.
Cause of 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 simple hinge. It consists of three elements:
- the ends of the bones that come together, or the articular surfaces;
- joint capsule;
- the joint 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 strong friction, which is 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, 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.
In order to improve the condition of the joints and restore their nutrition, the doctor may suggest that you start swimming, yoga and wushu gymnastics.
Short quiet jogging, Nordic walking, cycling and using an ergometer help strengthen the musculoskeletal system. As a result of the exercises, the muscles become stronger and the ligaments become flexible.
If a person prefers power sports - for example, weight lifting, there is a real threat of the appearance and persistence of joint pain after physical exertion.
The intense, stable or constantly increasing impact on the joint parts provokes the destruction of the osteochondral tissues, displacement and deformation of the bones.
Most often, athletes experience problems with the joints of the lower limbs, shoulder girdle and spine.
Symptoms of pain during exercise
To determine exactly why the 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 exertion, a partial or complete dislocation of the joint may occur. It can be diagnosed by symptoms:
- the appearance of severe deformation of the joint;
- the appearance of strong, bright 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 the damage to the meniscus of the knee. This injury often accompanies professional athletes, in most cases it is associated with increased physical load on the limb.
Symptoms include:
- forced position of the leg in a bent position;
- the appearance and persistence of acute pain;
- rapid swelling.
After stress, an inflammatory process can develop in the joint. It can be recognized by the following characteristics:
- pain can be felt during movement and at rest;
- the 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 appear around the "problem" area.
Types of pain during exercise
When the joints experience a stable, significant load and pain appears, its description may vary.
It can be painful, pressing, cutting in nature. Often sufferers point to its bursting nature.
Sensations can have different localization. They spread inside the joint, above or below it, to the side.
Manifestations differ in intensity, adjectives are used to define it - pronounced or weak. Joints can hurt intermittently or constantly.
Major causes of pain
Increased physical activity can provoke pain in several "traumatic" joints.
Wrist pain occurs when the tendons and ligaments of the wrist joint are damaged. The provoking factor is the performance of strength exercises with hands or often repetitive monotonous movements. Finger and wrist joints 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, 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 cartilage tissue are dislocated. Pain accompanies the progression of arthrosis and coxarthrosis.
In most cases, the ankle suffers from a tendon or ligament tear, sprain, or fracture. Similar problems are also characteristic of 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 slow rotational movements 10 times with the head bent, then straight arms, hands and torso. The warm-up should continue with partial squats to activate the knee joint, alternately rotating the feet.
You should start exercising under the supervision of a professional instructor. It is important to correctly calculate the load. The number of repetitions of each exercise is increased 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?
In order to prevent the occurrence of joint pain after sports, it is important to follow the basic rule - the load must be calculated by the exerciser, taking into account the age and health 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 the joints hurt after training, 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 any kind of injury, it is important to immediately stop the exercises, take rest until full recovery and exclude the dangerous exercise from the complex.
To improve the condition of the joints and reduce pain in them, special nutrition is used. The athlete's diet should include cabbage, carrots, broccoli, legumes, seafood, fish, algae, lean meat (preferably with a lot of cartilage), natural milk and yogurt, egg yolk, fruits, berries, nuts, herbs, bran (of wheat). Alcoholic beverages are not permitted.
With increased physical activity, it is necessary to use multivitamins and mineral preparations. They should contain beta-carotene, vitamin C, E, B 12, iron, selenium, calcium, phosphorus, copper.
How is the treatment carried out?
Consultation with a doctor: medical history, myofascial diagnostics, functional diagnostics.
how it goes
Collection of anamnesis - analysis of the disease, identification of limitations and contraindications, explanation of the principles of kinesitherapy, characteristics 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 hypertonus of the muscles and other changes.
Functional diagnosis (performed in the rehabilitation room) - the doctor explains how certain exercises are performed on the device and observes: how the patient performs them, with what range of motion he can work, what movements cause pain, what weight the patient can do. work with, how the cardiovascular system reacts. Problem areas have been identified. The data is entered into the card. Emphasis is placed.
Based on the results of the primary examination by a doctor and functional diagnostics, a preliminary individual treatment program is drawn up.
It is recommended to have with you:
- for spine pain - MRI or CT (magnetic resonance or computed tomography) of the problem area;
- in case of joint pain - X-rays;
- in the presence of accompanying 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 with the help of simulators and sessions in the gym.
Rehabilitation simulators allow you to precisely 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 machines, adhere to the prescribed treatment regimen and follow the recommendations of specialists.
Joint gymnastic sessions help to restore visual coordination, improve joint mobility and elasticity (flexibility) of the spine and are an excellent preventive system for independent use.
Each treatment cycle consists of 12 sessions. Each lesson is supervised by an instructor. The duration of one procedure is from 40 minutes to 1. 5 hours. The instructor draws up a program taking into account co-morbidities and the patient's condition on the day of the class. Teaches the technique of performing the exercises and monitors their correct performance. A second consultation with a doctor is held every 6th lesson, 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 is your body prepared for physical activity (do you do gymnastics or any kind of sport) . . . -
important! what result you want to get.
If the disease is in an early stage and the body is prepared, one cycle of treatment is sufficient. (example - young people aged 20-30 who are involved in 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 trainingand gain the skill of "taking care of your body", receive referrals in case of exacerbation and continue to study independently).
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 required.
- ameliorate the aggravation? - one or two cycles are enough,
- restore function?
- walking without interruption (climbing stairs),
- bend down, perform certain work effortlessly
- immobility for a long time while traveling (in a plane, in a car. . . )
- improvement? support? not make it worse?
- Three or more treatment cycles may be necessary. . .
Each organism is individual and the program for each patient is individual.