The gait of the knee in osteoarthritis

Osteoarthritis is the most common joint disease in medical practice and is associated with degenerative and dystrophic processes in the joints. It is mainly caused by the aging of the body and the destruction of joint tissue. However, according to experts, slowing down the destruction process, delaying osteoarthritis and long-term maintenance of healthy joints are entirely within human power. MedAboutMe presents the top causes and ways to prevent this disease.

How to walk properly so as not to damage your joints

Many experts around the world have long recognized health-enhancing walking as a universal form of physical activity. The sport can be practiced by people of all ages, even children. Depending on the physiological parameters, there are specific conditions for each group. dr Shishonin explains how to walk properly so as not to damage your joints.

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IP: Sit in a chair. Straighten your knee and lift it off the floor as high as you can. Hold this position for 30-60 seconds. Perform 2-3 reps on each leg.

Types and uses of therapeutic exercises

In addition to the LFC, there are other types of exercises that patients with musculoskeletal disorders can do at home. In osteoarthritis, the degree of pathology is determined in order to select the appropriate method. See the table below for information.

All physical exercises for healing are prescribed by an orthopedist. Some movements are not allowed in certain diseases. An investigation is carried out beforehand.

Bubnovsky method

Proper breathing, the LFC technique and the use of additional physiotherapy treatments are taught during the Bubnovsky exercises. The exercises for arthrosis in the knee help to eliminate the pain. Each set of exercises includes a warm-up and techniques to normalize blood circulation. The following techniques are used to reduce the lack of blood flow to the joints in osteoarthritis.

What is the impact of physical activity?

Doctors advise not to restrict mobility, even if you suffer from diseases of the musculoskeletal system. The exception is when the pathology is severe, so any movement is difficult and causes severe pain. Each technique has a number of contraindications that your physiotherapist or orthopedist will tell you about if they have prescribed it. For example, an acute systemic infection, fever, worsening of osteoarthritis.

Daily exercise or other physical activity increases blood flow, provides nutrients, and promotes tissue regeneration.

After exercise, a temporary rest is recommended. This is especially true for patients whose arthrosis is not in the initial stage, but in the second or third stage.

Some patients believe that exercise alone is enough to neutralize the disease. This is a mistake, because doctors recommend a comprehensive concept of medication, physiotherapy with heat and physical therapy. Then the disease will slow down. Even with comprehensive treatment, the arthritis that has started will not completely go away. However, it is possible to keep them under control.

Especially if you regularly visit the doctor to conduct instrumental examinations and adjust the methods of treatment. Regular examinations of the joints by X-ray, ultrasound and biopsy, followed by histological examination of the contents of the cavity are mandatory.

Rehabilitation doctor Shishonin explains how to get rid of joint pain without pills

Joint pain is a problem that most people experience sooner or later. Many sufferers try to numb the symptoms with painkillers, but this only helps in the short term and prevents the pain from arising in the first place. People with joint pain can also help themselves without tablets by learning simple self-massage techniques. Rehabilitation doctor Aleksandr Shishonin told aif.ru.

'What happens when our joints and spine hurt? People start to move less because it hurts. Due to the lack of exercise, the metabolism is disturbed, fewer hormones are produced, blood flow is disturbed, the circulatory system is exhausted, the movements of the cells in our body are disturbed, even at the micro level. The heart, the intestines, the lungs, the kidneys suffer…. It turns out that 'ordinary' joint pain leads to various internal diseases.' – said Shishonin.

He states that a continuous cellular process takes place in the joints. Old, worn out cells are discarded and make way for new cells. In order for this process to function properly and to maintain an optimal internal environment in the joint, good blood flow is required, which is achieved through movement.

In general, pain and poor mobility in the joints result from two types of processes. In the first case, the nutrition of the joint is impaired due to hypodynamics. In such situations, dry arthritis occurs, in which the joint, although not red, is painful.

In the second case, the joint can become inflamed due to reduced excretory function of the synovial membrane and the accumulation of toxic waste products. This problem is also associated with hypodynamia, but in this case there is also a disruption in cellular metabolism in the joint. The cause of inflammation can be of an internal nature, so the treatment tactics in this case will not only restore joint mobility, but also help to find the cause.

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This type of self-massage is suitable if the joint is painful and swollen. To perform the massage, wrap an elastic bandage around the joint (not too tight), take a massage stick and lightly tap the skin at a distance of 3-5 cm around the joint. This massage improves blood circulation and speeds up the reduction of swelling. A single session can last between 5 and 15 minutes and the massage can be repeated 2 to 3 times a day.

This type of massage is suitable for joint pain that occurs with movement. The joint is wrapped with an elastic bandage and the stick is rolled by hand. The stick should be rolled on both the outside and inside of the joint while rotating the limb. Rolling for 10-15 minutes promotes blood circulation and relieves pain.

Compression is used when the joint is painful but not swollen, which is common with osteoarthritis. Wrap an elastic bandage around the painful joint, press the end of the massage stick into the joint and twist gently. Work on all painful points of the joint, both front and back. The massage can be repeated 2-3 times a day, allowing 10-15 minutes for each session. This technique stimulates blood flow and improves the lubricating properties of synovial fluid, which is extremely important in osteoarthritis.

Coping with obesity and diet

Numerous studies have shown that overweight people have a threefold increased risk of developing osteoarthritis. This is not only because obesity increases the stress on the joints, but also because excess fat can trigger many pathological processes in the body that lead to serious diseases such as type 2 diabetes and cardiovascular diseases, which are spread can have a negative effect on the joints.

Diet for the prevention of osteoarthritis is aimed at saturating the body with the nutrients necessary for the proper functioning of articular cartilage and slowing down the degenerative processes in the joints. Adhering to the following basic rules will not only help keep your joints in good shape, but also prevent weight gain:

• reducing calorie intake by eliminating or limiting fatty meat and poultry;
• consume enough low-fat dairy products to supply calcium to bones;
• Increasing the proportion of grains, vegetables and fruits to provide the body with the vitamins and micronutrients that the joints need.

When it comes to nutrition, special attention should be paid to products and foods containing natural substances that protect and strengthen cartilage tissue. One of these substances is collagen, a protein found in the cartilage, ligaments and skin of animals and fish. To this end, include cold cuts, casseroles (especially fish), fruit jellies and other foods that contain gelatin - a modified collagen - in your diet.

Physical activity to prevent arthritis

A sedentary lifestyle is one of the main enemies of human health, including the musculoskeletal system. Physical activity, on the other hand, helps to achieve a number of important goals related to joint maintenance and general well-being at the same time:

• improves blood supply and tissue nutrition;
• normalizes metabolic processes and prevents weight gain
• builds muscle, which in turn strengthens the skeletal system;
• trains all body systems and increases immunity;
• improves well-being.

To keep your joints in good shape, you shouldn't put too much stress on them. However, that doesn't mean you should give up physical activity. Exercise is absolutely necessary for the joints, but it should be moderate and appropriate to fitness, age and other individual differences.

Experts say walking is the best way to prevent knee osteoarthritis at any age and recommend at least 6,000 steps a day. Swimming is very useful if the movement is carried out in the absence of negative effects of body weight on the bones. Any type of sport or activity that requires movement (dancing, gardening, playing with children, etc.), if practiced regularly, can prevent osteoarthritis and keep joints healthy for a long time.

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