How to strengthen the knee joint exercises. Therapeutic exercises for the knee joints

A few moves before bed

How to remove cellulite on knees yet? Before going to bed, in bed, you can do the following: Not difficult exercises for legs:

• Lie on your back, relaxing your muscles. As you exhale, pull the socks towards you, while inhaling, relax the leg muscles. This simple exercise strengthens the muscles around the knees, improves blood circulation, promotes the alternation of “tension-relaxation” processes, thereby relieving muscle spasms and eliminating leg fatigue that has accumulated during the day.
• Lying on your back, gently shake your raised legs for one minute. We do several repetitions. Exercise is the prevention of varicose veins, relieves fatigue. Helps improve blood flow and lymph flow.

Excess body weight and fat near and between the knees is not just an aesthetic issue. Each extra kilogram creates an increased load on the knee joints. In addition, it is also a risk of developing varicose veins. Your knees will become slim and healthy if you take care of them and pay attention to them!

The knee joint is one of the most complex and mobile in the human body. It carries a heavy load while walking, running, jumping, climbing stairs, static loads. As a result of injuries, inflammatory and degenerative-dystrophic diseases of the knee joints, blood supply and tissue nutrition deteriorate, the cartilaginous layer of the intraarticular surfaces of the bones becomes thinner, the menisci are destroyed, and the functioning of the musculoskeletal apparatus is disrupted.

Arthritis, osteoarthrosis, changes in the integrity of bones and ligaments lead to chronic progressive inflammation and impaired mobility of the knees. For the treatment of diseases, drug treatment, surgical methods of therapy, physiotherapy and exercises to strengthen the knee joints are used. Physiotherapy exercises (exercise therapy) are prescribed at different stages of the disease and significantly improve the function of the musculoskeletal system.

Tasks and rules for conducting training

A complex of therapeutic exercises is prescribed by a doctor depending on the nature and severity of the pathological process, concomitant diseases, and the age of the patient. Full-fledged training begins during the period of remission of the acute phase of the disease - a decrease in pain, normalization of body temperature, and a decrease in local inflammatory manifestations. The main task of gymnastics is:

• increased elasticity of the ligamentous apparatus of the knee;
• strengthening muscle groups thighs and lower legs involved in the process motor activity knee joint;
• normalization of blood circulation, as a result of which metabolism improves, synovial fluid synthesis is activated, cartilage tissue cells are restored;
• improvement of general well-being and emotional background, which favorably affects recovery.

Exercise therapy can be done in groups under the supervision of a specialist

At daily performance a set of exercises, the function of the knee joints is restored completely or partially, depending on the degree of violations of the anatomical structures.

During exercise therapy, you should adhere to the following rules:

• training should be regular, the course of treatment is from 14 to 30 days;
• gymnastics must be done 2-3 times a day for 10-15 minutes, the total exercise time is 30-45 minutes;
• the load on the joints of the knees should gradually increase, the frequency of repetitions of exercises starts from 3-4, bringing up to 10-15 in one approach;
• amplitude at the beginning of the workout is low with an increase towards the end gymnastic complex;
• each exercise is performed carefully, muscles and ligaments are well worked out;
• after physical education, you should rest in a prone position on a hard surface with knees bent, which helps restore blood flow in the trained joints;
• after a set of exercises, you can take a contrast shower, perform self-massage of the affected joint and surrounding soft tissues;
• gymnastics should not bring discomfort and pain, if discomfort occurs, you should stop training;
• pain syndrome during subsequent workouts requires a visit to a doctor.

Don't expect fast positive effect, exercise therapy improves the condition of the knees in arthrosis and arthritis as a result of long-term patient treatment, which does not exclude other types of therapy.

A set of exercises according to the Evdokimenko method

Effective complex Exercise therapy for the rehabilitation of inflammatory and degenerative diseases of the knee joints was created by the Russian academician, rheumatologist and psychologist Evdokimenko Pavel Valerievich. Based on his many years of experience, he developed exercises that positively affect the musculoskeletal system and improve the emotional mood to fight the disease.

Most often, dysfunction of the knees occurs in osteoarthritis, which is characterized by the destruction of cartilage and bone tissue, impaired synthesis of synovial fluid, and a decrease in the range of motion of the lower extremities. The disease develops after an injury, as a result of a metabolic pathology, an inflammatory process of the structures of the knee joint (arthritis, periarthritis, bursitis).

The complex structure of the knee joint and its mobility lead to the frequent development of pathology

Before you start physiotherapy exercises, you should familiarize yourself with the list of contraindications to classes:

• arterial hypertension;
• increased intracranial pressure;
• abdominal hernia and inguinal hernia;
• acute blood diseases;
• severe chronic diseases of the heart and blood vessels;
• acute inflammatory process internal organs;
• increase in body temperature;
• menstrual bleeding;
• recovery postoperative period within a month.

The complex of physical education for arthrosis of the knee joint includes 9 exercises that must be performed in the proposed sequence.

1. Lying on the stomach, arms are located along the body. Alternately raise the straightened leg up to a distance of about 15 cm from the floor and hold it on weight for 40 seconds. In this case, the pelvis is tightly fixed, and the movements are carried out due to the muscles of the thighs and abdomen.
2. The starting position is the same. Bend your left leg at the knee joint at an angle of 90 degrees and slowly raise it to a height of up to 10 cm from the floor, holding it on weight for at least 10 seconds. Then do the exercise with your right foot.
3. The starting position is the same. Slowly raise both legs to the highest possible height, then smoothly, without jerking, spread your legs apart and bring them together. Exercise can improve blood pressure therefore should be used with caution in patients suffering from ischemic disease heart and hypertension.
4. In the position lying on the right side, bend the leg of the same name, and the left lower limb straighten and lift as high as possible, hold for 20-30 seconds. Then repeat the exercise on the left side.
5. Sitting on a chair, alternately straighten and lift your leg, holding it in weight for up to a minute. If when doing gymnastics, reduce the range of motion until the feeling of discomfort stops.
6. Turn to the back of the chair with your face in a standing position and, holding on to it with your hands, gently rise on your toes, linger in this position for 3 seconds and lower your feet to the floor.
7. The starting position is the same. Now you need to stand on your heels, lifting your feet as high as possible.
8. The starting position is the same. Raise your left leg on your toes while standing still. right leg, then do this exercise with the other leg. It turns out a roll from one foot to another. Feel the rush of blood to your knees.
9. At the end of the gymnastics complex, self-massage the anterior-lateral surface of the thigh from the knee joint to the groin for 5 minutes. First, rub the skin, then knead the muscles, at the end of the procedure, stroke. After the massage, pleasant warmth should be felt.

Joint gymnastics according to the method of Evdokimenko is available for patients of all age categories

Exercises for osteoarthritis of the knee improve it motor function and relieve pain from the very first days of classes, however, to consolidate the positive effect, it is important to complete a full course of physiotherapy exercises. For correct execution gymnastics should consult a doctor who will help put the training technique. In addition, numerous visual videos are posted on the Internet that explain in detail the features of exercises for diseases of the knee joint.

Exercise therapy for the knees effectively restores their functional activity and is an important part of the complex treatment of diseases of the musculoskeletal system. The correct approach and following the recommendations of a specialist when performing gymnastics will help maintain the health of the knee joints and prevent the progression of the pathological process.

Moderate physical activity helps to keep the body in good shape and even fight pain, for example, special exercises for knee pain can significantly improve the condition. Pain in the knee joint can be caused by various reasons, but in any case, physical activity helps to reduce an unpleasant symptom.

Causes of knee pain

Why do my knees hurt? The pain can be rare and short-term or frequent and long-lasting, aching and sharp. It may be accompanied by other symptoms - redness, swelling. The causes of these pains are varied. There are five main reasons:

• joint diseases;
• trauma;
• too active physical activity;
• excess weight;
• little physical activity.

The most common cause is trauma. It could be a minor bruise or a serious fracture. In any case, the injury leads to pain in the knee. If a fracture or rupture of the ligaments causes sharp pain, then a bruise or sprain usually manifests itself as a slight aching pain. Of course, with an injury, you can’t do exercises right away, but after a while, when the specialist allows, you need to start gymnastics.

Diseases of the joint are very diverse - from inflammation to the destruction of cartilage (arthritis, arthrosis). They can occur due to infections or due to metabolic disorders. In such diseases, the doctor usually prescribes medication, as well as therapeutic exercises. Exercise therapy is necessarily included in the complex of treatment of knee joints for various diseases. It is necessary to attend physical education regularly, then the improvement will be noticeable in a few weeks.

With regard to very large physical exertion, they contribute to problems with the tendons and cartilage of the knee joints. Gradually, the cartilage becomes ossified, and various bone outgrowths form on it, which, in turn, negatively affect the surrounding tissues. Low activity is also harmful, since the knee does not work at full strength, blood circulation worsens.

Being overweight puts a lot of strain on your knees. Therefore, in case of any diseases or injuries of the joints, attention should be paid to weight. If there are extra pounds, be sure to get rid of them with the help of physical activity and diet or proper nutrition. This will significantly improve not only the condition of the knees, but also the whole body.

Who can exercise?

Of course, exercise helps keep the body and body in good shape. However, not everyone can do the exercises. For example, it is necessary to stop exercising immediately after a knee injury. It is allowed to start a special set of exercises only after the appointment of a specialist, otherwise you can only worsen everything.

Important! Very often, exercises are prescribed after the plaster is removed from the leg. Do not ignore this appointment, exercises will help develop the joint and remove the feeling of stiffness.

When else is gymnastics banned? You should stop exercising after knee surgery. Only after a while you can increase physical activity. And here are some other reasons why you should stop charging:

• ligament damage;
• injury to the meniscus;
• removal of the meniscus;
• arthritis in the acute stage;
• hemorrhage in the joint cavity.

In all other cases, special exercises will help with knee pain. It is best if the complex is appointed by a specialist. Since the patient himself may choose the wrong charge. But this applies to cases of severe pain. If the pain is weak, then you can choose a set of exercises yourself. You need to do it regularly, but if there is discomfort, you should stop doing gymnastics and consult a specialist.

Gymnastics for sore knees

In order not to hurt your knees, 15-20 minutes of physical education is enough. Of course, you need to practice regularly. You need to start with small loads, especially with severe pain. And gradually you can increase the activity. Exercises should not bring pain, if there is severe discomfort, then the exercise is not performed correctly.

What exercises are best for joint pain? Here exemplary complex physical exercises for the knee joints from a standing position:

1. Walking on the spot - you can’t tear your socks off the floor, do it for two minutes.
2. Kneeling, pull the left knee with the left hand towards the buttocks very slowly - then repeat with the other knee.
3. Standing, knees slightly bent, perform circular motions knees in different directions.

The following exercises are designed to be performed from a lying position:

1. Bend your knees, lying on your stomach, and pull up alternately to the buttocks.
2. Lying on your back, raise your legs at an angle of 90 degrees and hold for a couple of seconds.
3. From the same position, bend one leg at the knee and pull to the opposite thigh, then repeat the same with the other leg.
4. Do the bike exercise.

And more simple exercises from a sitting position:

1. It is necessary to sit high from the floor and chat with your legs for about 1-2 minutes.
2. Straighten your legs, sitting on the floor, and slowly pull your leg towards you, bending your knee.
3. Sit on the floor with a straight back, bend and unbend your legs.
4. Sitting on a chair, raise one leg parallel to the floor, then repeat with the second leg.

Gymnastics for the knee joint can also be done with a scarf. Two exercises are enough so that the knees do not hurt. The essence of the first is to pull the legs towards you, with the help of a scarf (you need to clasp the feet with a scarf) from a sitting position. And the second exercise is to hold the leg with the help of a scarf, from a position - lying on your back. Raise your leg high and hold for thirty seconds.

Nuance! Of course, you can do without exercises with a scarf, if you have the opportunity and desire to visit the gym.

All exercises should be done at least ten to twelve times. Gradually, you can increase the activity. However, you need to monitor your well-being: if pain or discomfort appears, you should again reduce activity and perform exercises 7-10 times. After all, the load should relieve pain in the knees, and not cause it again.

One original way to take away the pain

Exists Chinese exercise which helps to significantly reduce pain. Only one exercise and there is no pain in the knee joints, you should keep it and repeat it regularly. To prepare for the exercise, you need to prepare a soft rug, blanket or felt. Nothing else is required. It should be done for about 2-3 minutes, and after a couple of days or weeks, you can increase the time.

How to do the exercise correctly? During the process, it is necessary to feel warmth in the knees, and after execution, relaxation and comfort will be felt. Here are the detailed instructions:

1. Kneel down, if the pain is severe, you can lean on your fists.
2. Move your knees, stepping from one to another, lifting them up.
3. Move in small steps back and forth.

You can get rid of pain in the knee joints only with regular classes. Therefore, you should not avoid charging, even if it is difficult. After a while, it will become easier to practice, the condition of the joints will improve, the pain will go away or decrease. Gymnastics will also improve general state body, raise the tone, relieve bad mood.

Knee workout. Best Exercises to strengthen, restore and reduce knee pain.

Include in your training program these exercises to strengthen your knees for optimal performance with heavy weights.

If you are suffering from knee pain, and during flexion you feel discomfort and burning, know that you are not alone. According to one of the studies about 26% The adult population suffers from knee pain.

The causes of knee pain can vary. Eg, overload on them, either limited mobility or muscle imbalance are some of the most important factors leading to knee pain. Whatever the reason, you don't have to live with it. Try to add these exercises to your daily warm-up and stretch.

Below are both very easy and more difficult exercises. Choose the right ones for you, because. each person may have different reasons pain and various problems with the knees.

Advice: I advise beginners to start with exercises in which the joint is not loaded (these are exercises where the weight of the body does not press on the joint). Later connect exercises with a loaded joint and progress the load.

• Extension and rotation of the legs with an unloaded joint

At the initial stage, it is necessary not to heavily load the knee joints. Start your warm-up with regular leg rotations while sitting in a chair or lying on the floor. Also, sitting on a chair, you can bend and unbend your knees, keeping your leg in a straightened state. Perform exercises without load. If they are too easy for you, then include in your training program the following exercises with a loaded knee joint, described below.

• Lunges to the side with your own weight

You need to stand up straight and put your palms on your hips. Bend your knees and lunge to the right. Then, without straightening your knees, lunge to the left and transfer your body to the opposite leg. Throughout the exercise, make sure that the knee of the supporting leg is always kept exactly above the foot. Fulfill 2-3 sets By 4-6 reps to each side.

• Forward lunges with own weight

The technique for performing the exercise is the same as in ordinary or. However, at the initial stage, the exercise is performed only with its own weight.

Stand up straight, legs in the starting position on the same line. Take a wide step forward with one foot while bending your knees in both legs. Do not tilt your body forward, this increases the load on the knee joint. The amplitude of movement should be such that the knee of the back leg almost touches the floor. If the pain does not allow. Then do the maximum amplitude allowed for you without harming your health. Hands must be kept at the waist, at the end point of the movement you can put them on the knee of the front leg for balance, but do not overdo it, because. this increases the stress on the joint. IN lowest point stretch muscles rear surface legs. Then return to the starting position and straighten up. Then repeat the movement. Throughout the exercise, make sure that the knee of the supporting leg is always kept exactly above the foot. Fulfill 2-3 sets By 4-6 reps on each leg.

• Stretching the quadriceps and anterior thigh

It is necessary to bend the leg back, bring the heel to the buttocks and grab the foot with your hand. Keep your knees together. You should feel how the muscles of the front of the thigh are gradually stretched. To better maintain balance, concentrate your attention on the ankle of the skating leg. If you find it difficult to keep your balance, then with your free hand grab onto any support. Do the exercise for 8-10 seconds2-3 sets.

It is necessary to bend the leg forward, bring the knee to the chest and grab the lower leg with both hands. The hip joints should be in line. Keep your torso straight throughout the exercise. If you find it difficult to keep your balance, then lean your back against a wall or other support. Do the exercise for 8-10 seconds, then switch legs. Fulfill 2-3 sets.

These exercises can be performed lying down or sitting, without loading the joint with your own weight!

• "Martin"

You need to stand up straight, raise one arm up and stretch it forward. Bend the body at the hip joints and lean forward until parallel with the floor, while lifting one leg back also to parallel with the floor. Try to keep the body and always look down. Keep your extended leg and arm in line. To better maintain balance, throughout the exercise, concentrate on the ankle of the supporting leg. If you find it difficult to keep your balance, periodically hold on to any support with your hand. Hold this position for as long as you can. After do 1 minute pause and repeat the exercise for the other leg.

For more advanced, you can complicate the exercise "martin", and perform it in a semi-squat, i.e. slightly bending the knee of the supporting leg.

• Knee abduction and ankle sprain

The ankle itself allows the knee and hip joints interact and work together while moving. Restricting ankle movement can lead to injury and discomfort. For this exercise you will need elastic bandage or an elastic band made of elastic material (as in the video), which will allow you to develop problem joints. They can increase the range of motion, which will allow the cartilage tissue to receive nutrients, therefore, we will relieve pain.

One end of the elastic must be fixed around a solid, stable base (for example, around the frame), and the other around the ankle. Place your feet in a checkerboard pattern (as in a lunge forward), the leg with the elastic should be in front. The elastic should be well stretched so that you feel a slight tension. This is the starting position for the exercise.

Move your knee forward as far as you feel comfortable. At the same time, firmly hold the leg with the elastic band, the foot should be completely on the floor (not on the toes). Feel free to rotate your ankle from side to side while moving your knee back and forth as if you were walking. The total duration of the exercise 45 sec

The video shows several examples of the exercise. For initial stage with severe pain, you can not bend the knee much, but only move it slightly back and forth. Later, you can fully bend the knee and use your hands to increase the range of motion of the knee back and forth, while turning the ankle to the sides. For more “advanced” ones, you can put a load (pancake or kettlebell) on top of the knee to increase the load on the knee joint and better range of motion.

• Rolling out the lower leg

A soft cloth roller is an amazing tool for rolling out your lower leg. Fitness enthusiasts use it in a variety of exercises for their thighs, lower back, and other problem areas. However, there is an area that many athletes rarely pay attention to in their daily training - this is the lower leg. Perhaps because this is a difficult area to develop, besides, she practically does not participate in many exercises and does not get very tired. Even if this area does not hurt you and you do not feel tension and discomfort in it, this does not mean that you will not have problems with your knees in the future. As practice shows, almost 100% of people who suffer from knee pain feel great discomfort when performing this exercise.

Exercise technique:

Get on all fours and place a soft roller under your ankles. Stretch your toes to feel the calf muscles. Then start rolling the roller to your knee, while pressing your lower leg on the roller and creating a small and comfortable pressure for you. You must have full control of the pressure throughout the entire movement of the roller. Your body weight plays a big role in this exercise. If the mass is not large, then artificially create pressure on the roller with the help of the rest of the muscles of the body. Do the exercise for 45 - 60 seconds. This should be enough to relieve tension from the muscles in this area of ​​the legs.

You can change the position of the body and roll the lower leg on the roller from all sides. Work the sides of the lower leg and calf. To do this, simply change the position of the body: sit on the side or on the buttocks, etc. All movements remain the same - we roll the roller from the ankle to the knee joint.

• Stretching the quadriceps femoris on the wall

This exercise can be performed by everyone, because. it does not require special devices, which will save your budget. You can perform this exercise anywhere: in the gym, at home, etc. The big plus of this exercise is that it includes a load on almost all the muscles and joints of the legs: the muscles of the front surface of the legs (quadriceps), the back of the legs (hip flexors), lower legs, ankles and knees.

Exercise technique:

Stand with your back against a wall and get into a lunge position. Place the back of your back foot on the wall. Correctly and comfortably position the knee of the back leg, because. the stretching force of the working muscle groups depends on its position. The closer the back knee is to the wall, the stronger the tension in the muscles will be. If you want to stretch your hip flexors, just lean your hips forward a little.

Place a towel under your knee soft tissue to reduce possible discomfort or pain in the joint.

• Working out the muscles of the back of the thigh

All the muscles of the back of the thigh (semitendinosus and semimembranosus muscles and biceps femoris) are connected to the knee joint. Consequently, problems in any of these muscles can lead to pain in the knees, back of the knee, and lower leg.

Exercise technique:

Take a tennis or lacrosse ball, sit on a chair or any ledge that allows you to extend your leg. Place the ball under your leg in the hamstring area. This is the starting position for the exercise.

Extend and bend the knee, while pressing on the muscles from above. Move the ball back and forth with your hands across the back of your thigh while continuing to bend and straighten your knee throughout the exercise. Do the exercise for 1-4 minutes This should be enough for your hip and knee. Then switch legs and repeat the exercise for the other leg.

• Ultimate knee expansion

Ultimate knee expansion - this is a classic rehabilitation exercise, which is optimal for the load on the knee, at the same time does not injure the ligaments of the quadriceps femoris. This exercise will allow you to increase blood flow to the knee and ligaments, thereby preparing you for more serious loads.

Exercise technique:

Take an elastic bandage or a special rubber band, make a loop and fasten the end of the elastic band around a solid base (for example, a frame). Step into this loop with one foot, and lift the loop of elastic just above the top of the knee. Step back and tighten the elastic band by bending your leg slightly at the knee. This is the starting position for the exercise.

Standing in this position, straighten the knee and straighten the front leg. Keep your leg in this straightened position for as long as you can. Then bend your knee again and repeat the movement. Complete 25 repetitions and get ready to feel the rush of blood to the area of ​​the knee joint. Then switch legs and repeat the exercise for the other leg.

• Tension tensor fasciae lata (LFF) stretch

NSHFB(Tensor Fascia Lata Thigh) is a small muscle located on the side of the thigh, just below the crest of the pelvis. This muscle is rigidly connected to the knee and can affect it and cause pain with outside knee.

Exercise technique:

In this exercise, you can also use an elastic bandage or elastic band, but you can do without them. On video variant without rubber. Now consider the option of using rubber bands.

Make a loop and secure the end of the elastic around a fixed, solid object. Pass your leg through the loop and lift it up to the level of your buttocks. Get on one knee with an elastic band, and take a step forward with the other leg, position as at the bottom of the lunge. Place the foot of the front leg and the knee of the back leg in a straight line (cross over), while keeping the torso straight. In this position, you can make various movements: rotate your hips, lean forward and backward, raise your arms up and tilt the body to the left and right. You will feel a stretch in the knee joint. Do the exercise for 1 minute. Then switch legs and repeat the exercise for the other leg.

Summary

This article presented exercises to strengthen the knees and muscles leading to the knee of varying degrees of difficulty. Choose the right exercises for yourself and, based on them, compose your own individual program to restore and strengthen this problem area. Start with easy exercises, then connect more complex loads.

The next step to increase the load will be weights with weights. To get started, you can do the classic isolated exercise, in which I advise you to linger for a few seconds at the top of the movement. Start small! Also try .

Later you can switch to traditional basic exercises: or and . Many people think that with problems with the knees, these exercises cannot be performed. But it's not. As I said, first we must prepare our joints with the exercises described above, and then connect the basic ones. They will not injure your knees if you have the right technique for doing the exercise. Correct technique You can see their implementation by clicking on the links.

Knee pain is not a funny thing. It can deprive you of the pleasure of pleasant physical exertion. To begin with, I recommend that you carefully examine a doctor or physiotherapist. But, if you don't have the time or have financial problems, then hopefully these exercises and stretches will help reduce joint pain, and when you do them, you will have more experience in this matter.