How to develop a knee joint at home: effective exercises and recommendations of specialists

Daily knee joints withstand the strongest load. This is especially true for people who are engaged in professional sports, or at the expense of their activities are mobile throughout the day. That is why the strengthening of the knee joint plays an important role. In addition to multivitamin complexes that help to generally strengthen the body, there are a number of exercises that contribute to the health of the joints. How to develop a knee joint at home - consider in the article.

Features of the knee joint

If no pathology of the knee joint is revealed, then it should bend and unbend painlessly and without obstacles. Otherwise, for example, after a knee injury, the joint loses its motor function, so the patient can not be rehabilitated.

The knee is the most vulnerable joint. The thing is that the load on it is the strongest. To serve the development of pathology can a number of reasons:

• obesity;
• Trauma of various etiologies;
• Excessive physical activity with lifting weights;
• age.

What should I remember before I start training?

During the sessions, the coach will teach how to develop a knee after the cast to:

• Prevent muscle atrophy;
• Restore the functionality of the joint;
• Normalize blood circulation in injured joints.

In addition to special exercises, the patient is shown massage, magnetotherapy, electrophoresis, acupuncture, long walks, classes on special simulators.

Diseases of the knee

Under the influence of external factors, the following diseases can develop in a person:

• Arthrosis;
• Arthritis;
• Bursitis and other diseases.

Diseases of the knee, joints really set. And in addition to great physical exertion, the joints are very prone to various kinds of diseases, infections and hypothermia, traumatism. When injuries in severe cases, you can not do without fixation with gypsum. And for some injuries, an elastic bandage is enough. Sometimes a patient will have to undergo a knee joint transplant surgery.

What you should know before starting treatment and prevention exercises

There are a number of recommendations of specialists how to develop a knee joint at home:

1. The complex of exercises should be selected by a specialist.
2. In the period of exacerbation of the disease, gymnastics is prohibited.
3. Exercises are necessary not only to strengthen the joints, but also muscles, ligaments.
4. There should be no painful sensations.
5. Everyone should carefully evaluate their physical training, the load should be moderate and increase gradually.
6. Together with the complex of exercises, experts recommend visiting the pool, walking more often in the fresh air, it is also necessary to choose the right shoes.

Basic principles of rapid recovery

Without proper physical activity, it is really difficult to restore the joint. That is why the composition of therapeutic therapy must necessarily include therapeutic measures to strengthen the knee joint.

Basic principles of rapid recovery:

1. It is necessary to perform the procedure regularly, without missing classes.
2. Compliance with the strictest diet.
3. The load should be moderate, with a gradual increase.
4. Positive results give a course of massage.

Preventive Exercises

An important condition for strengthening the knee is the performance of special exercises that will not take a long time, but give a positive effect.
For prevention purposes, a technique is used that prevents the development of knee disease. The development of this joint can go both as a course of individual exercises, and be combined with morning exercises. Useful exercises for knee joint development for preventive purposes:

1. Standing position: knees bent. Rotating knees alternately in different directions. Repeat is necessary in a few minutes.
2. Make 10 sit-ups, heels do not come off the floor.
3. One leg forward, the second leg behind, repeat squats 10 times. We change our legs.
4. Sitting on the floor: to rest your hands back. Legs perform the "bike" for two to three minutes.
5. Laying position: legs are raised and bent at the knees. Rotate to the right, to the left. Lead time: 2-3 minutes.
6. Sitting on the floor: legs cross. After this, it is necessary to raise them without the help of hands. Do 6-7 times.
7. Standing position, hands on the waist. You should move your knees to each other, your feet do not come off the floor. Repeat 8-10 times.

The technique is really simple, but it has a big plus: it is quite effective and will help to strengthen the knee joints.
Important! To this method has a positive effect, the first few sessions should be conducted under the supervision of a specialist or trainer. Only they are able to explain how to properly exercise without harm to themselves.

Exercises after fracture

To strengthen the knee joint after the treatment of fractures, the physician prescribes physiotherapy. These are procedures that exclude physical impact on the knee area. First of all, the exercises are aimed at strengthening the muscle tissue. You should follow the rules how to develop a knee after a fracture:

1. The patient needs to do the exercises regularly.
2. Be sure to monitor the status of the composition. Regular loads help to bring together and dense fusion of bone fragments. In addition to strengthening, the patient noted the restoration of cartilage, ligaments and bone tissue.
3. The state of health should be normal. The patient should monitor blood pressure and body temperature.
4. The course of therapeutic and prophylactic measures is long and is several weeks.

Exercises after removal of gypsum

Development of the knee joint after removal of gypsum: a set of exemplary exercises

1. Sitting on a chair, perform flexion and extension of the joints in the knees 10 to 13 times. A similar exercise is performed lying on your stomach and lying on your back.

2. The inclination of the trunk to the legs should be repeated several times.
3. Exercise "bike", it must be performed at a slow pace, this is done so that the joint is not overloaded.
4. Sitting on a chair, you need to lift your leg and hold it for a few seconds.

Often, after the exercises, the patient feels a slight pain and tension in the joint area. In this case, the number and frequency of approaches should be reduced until a feeling of discomfort is overcome.

Rules of treatment and prophylaxis after surgery

After surgery on the joint, a long rehabilitation course is needed. , пациетн должен обратить свое внимание на такие моменты: Before describing the exercises, how to develop a knee after surgery , the patient should pay his attention to such moments:

1. The program of therapeutic and prophylactic measures is really complicated.
2. You should give up sports and exercise.
3. Be sure to observe the specialist for several years.
4. Load on the joint should be given a minimum, increasing strength every day.

Rehabilitation

The success of rehabilitation directly depends on the patient:

1. First, whether the patient will be able to complete the entire course of the program.
2. Will not he relax after a while, because the course of therapy can reach several months, or even years.
3. Will the patient study at home independently.

To conduct a course of medical activities can be at home, in any case, the patient must understand that he will have to face pain, tensions. But it is obligatory to bring the matter to an end and undergo therapeutic physical training every day.

Complex of exercises after surgery

Here is an example of exercises, how to develop a knee joint at home. Already on the second third day after the operation, you can start a set of exercises

1. First, start to unbend and bend your toes.
2. Try to pull the foot on yourself and yourself.
3. Bend and unbend legs in sitting and standing position.
4. In the sitting position put the foot on the stool, raise and lower the knee.

After you were able to lower your legs and learn to get up, you need to get used to walking on crutches.

After a week of exercise after knee surgery with a knee injury, new movements are added:

1. Foot retention in the air is added.
2. Unbending, bending at right angles, with a roller under the heel.
3. Slopes, turns. The leg is slightly extended forward.
4. Imitation of walking.

The development of joints after gypsum, surgery is a complex daily work. Already on day 9 the number of exercises, their strength increases.

Recipe for success

All exercises must be repeated daily at home, add exercises on the stomach, climbing on tiptoe.
How long does the body recover? Speaking a straightforward and open language, it is necessary to conduct a set of exercises throughout your life. It is impossible to completely forget about the trauma and operation after the end of rehabilitation.

Remember, movement is life. Everyone agrees with this expression, movements for the musculoskeletal system are especially important. After a sedentary lifestyle leads to disruption of the work of organs and body systems, leads to various pathologies. The lack of movement leads to obesity, which, again, is an additional burden on the knee joints. To avoid pathologies, the disease must be properly addressed to the question: how to develop a knee joint at home.