12 exercises from Sergey Bubnovsky, which are recommended to restore the knee joints, as well as the safety precautions which must be observed during their implementation.
I want to tell more about the main exercises that you must complete to restore their joints and which I recommend to almost all people in the prevention and treatment. These exercises, of course, created thanks to the emergence of MTB simulator, which is used in specialized medical centers and in the home. But not all people have such opportunities, so I recommend to do these exercises with a rubber shock absorber.
Sergey Bubnovsky: 12 exercises for the knee
First let me remind you the basic rules of safety when performing these exercises:
1) rubber damper must be fixed on the lower part of the Shin loop, preferably on thick socks. The other end is attached to a stationary heavy anvil, for example the leg of a couch, bed or Cabinet. But it is better to screw into the bearing wall of the house or room any brackets the type of loops at different heights, for which it would be possible to secure the loose end of the shock absorber to exercises on the floor or on the bench;
2) rubber shock absorber, and there are now silicone must have at the ends of the handle as the expander. It should be of such a length that the leg muscles felt the tension of the shock absorber and does not SAG. Exercise must be executed from the account of 15-20 repetitions in one series. These exercises are the first two to three weeks should be performed quite easily, without excessive force while stretching a rubber shock absorber. Each series of classes (12) the number of dampers can be increased, following the increase in leg strength. To mark a single effort not to be. You must feel some discomfort when you strain, it has to overcome. But hurry up with the increase in the number of dampers is not necessary;
3) each movement should be performed gently, with the same effort from beginning to end. Do not pull the leg for the shock absorber and to drop the leg to the starting position;
4) the muscles, ligaments and tendons, for the first time performing these exercises can creak, crack and ache the next day. It is not excluded swelling and cramps. This is a normal reaction of adaptation to the new life of the body, while muscle fibers will be straightened and will not restore the passage of blood vessels inside. Think what would happen if you stop to do these exercises. Whether you want to go back to drugs and suffering?
5) the minimum number of classes per week to three. Duration – at least 20 minutes and not more than 60. Every week and month, try to increase the number of exercises performed for a certain period of time;
6) once you decide what time of day will you carry out this treatment program, and under no circumstances will not refuse its execution within the allotted time;
7) if you have comorbidities, such as coronary heart disease, and take medication, then abandon them at once is not recommended. At the same time, pay attention to health after a workout and decide whether to take another tablet if it improves? Try to gradually displace from your life pills, replacing them with exercises;
8) poor health should not be a reason for absenteeism, as these exercises help to get rid of it;
9) exercises should be done under pleasant accompaniment andLee in front of the TV screen;
10) set your recoveryas doing these exercises, you create conditions for the restoration of their own health.
The first group of exercises – power.
Strength exercises needed to restore the muscle “pump”. These “pumps” are only on one condition: contraction-relaxation of muscles, that is power element of the motion.
Exercise # 1 (see photo 1 a, b)
Original position (hereinafter I. P.): lying on his chest. Pull foot rubber isolator to the maximum flexion of the leg at the knee joint.
photo 1 and
photo 1 b
This exercise helps to stretch different areas of the hamstring area and improve the drainage function of the muscles of the thigh, eliminating the edema (swelling) of the knee that occur after direct and indirect injuries.
Direct trauma – a trauma that occurred directly after hitting his knee on a hard object or hitting the knee of the subject. Indirect trauma is a trauma associated with the stretching of the muscular-ligamentous apparatus of the legs, resulting in edema (swelling) of the knee, preventing the knee to fully bend and straighten.
If you do not perform against puffiness or swelling draining exercises, that is, those in which the muscles above and below the knee begin to perform a pumping function (to eliminate the swelling), the swelling increases and the knee takes the form of a fluid-filled bag. Usually in such cases the doctors at the artificial drainage of the swelling with a syringe Janet can lead to severe pathology of the joint, until osteoarthritis.
If you take no action and the use of compresses and ointments of any composition, the swelling may fix the knee, bringing it to contracture, that is, the impossibility of extension. In addition, long-unresolved edema may lead to suppuration of inflammatory fluid.
It is therefore proposed that the exercise which includes stretching of the muscles of the thigh and lower leg through a rubber shock absorber, one end of which is fixed to the lower part of the leg, and the other is stronger for the fixed support at different heights so that when straightening the leg fully straightened, and when bent to maximum flexion legs in the knee towards the buttock.
If performing this exercise lying on the floor, under the knee it is advisable to put a thick pillow or filled with no hot water heater. If he/she stands on the knee, it is desirable that the leg which he/she performs the movement of traction-flexion, lying on an immovable support (bench with a soft surface, Ottoman, stool).
In the first days of school, the tension of the shock absorber must be such that doing exercises could freely bend and straighten the leg in the amount of 20-25 reps. In the following days, the tension must grow either by increasing the distance from the fixation of the free end of the shock absorber (from the wall), or by increasing the number of absorbers (two, three, four).
You must know that, in this exercise, in the early days dealing with can hear the crackle, crackle, clicks into a working joint. This is a normal reaction spastic and poorly functioning muscles in the region of attachment to the knee joint. After performing these exercises for a few seconds to impose knee cold compress.
Many patients, even young people who are initially afraid of these sounds. It seems that something broke, cracked, and shifted. But this is an illusion generated by fear. Exercise is perfectly safe, if there is the possibility of its implementation no less than 10 reps.
But when performing this exercise it is impossible to pull the leg and sharply to throw it back. Sudden movements can not disrupt the integrity of the knee joint, although the muscles can be stretched, causing new pain.
And one more remark. Please, without fanaticism! With super, but at the same time the muscles should feel that they are reduced and stretched. Just try to perform this exercise 15-20 times, each time strengthening the impact of the shock to the working muscles.
The main advantage of this exercise decompression of the articular surfaces of the knee joint. That is, they are performing these movements do not relate to each other.
Note. This same exercise is recommended for bursitis of the knee, rehabilitation after meniscus removal or transplantation of the cruciate ligaments of the knee joint.
In gyms this is a simulator of MTB-1 (No. 19) using a universal bench.
All the exercises during the strength phase (flexion, traction) to do on the exhale, “ha-Ha”!
Exercise # 2 (see photo 2 a, b)
Extension of the leg at the knee joint with traction rubber isolator from a standing position or prone (depending on the degree of destruction of the knee). If affected one joint, you can perform this exercise from I. P. standing on the healthy leg. With the defeat of two joints IP lying on his stomach.
The first I. P. (standing on the healthy leg) leg with shock absorber is moved back and slightly up (about 30 degrees), while the heel shock absorber rises above the floor as much as possible, but without the torso forward.
In the presence of high fixed bearing (e.g., the wall) to fix the free end of the rubber damper to her and when doing this exercise to stretch your hands into the wall in front of chest, keeping your back upright.
The exercise is performed by extension of the leg at the knee joint to full extension. When performing this exercise, you can experience discomfort in the muscular-ligamentous apparatus of the knee. It is not necessary to pay much attention.
The exercise is done correctly, if the extension of the legs quadriceps thigh (front muscle) is completely strained. The degree of tension of the rubber shock absorber is defined exactly the same as in exercise № 1. When straightening legs to try not to touch the floor with the toe.
photo 2 and
photo 2 b
The second I. P. (lying on stomach) leg involved in the exercise, placed on a high elastic cushion or twisted in the cushion of a thick quilt, which height should be such that when extension of the leg at the knee joint toe also does not touch the floor.
The exercise is done alternately with each foot the same number of repetitions. If one leg is significantly weaker than the other, then it is necessary to carry out this exercise twice.
Note. In the case of Express bursitis, ie large edema or swelling, to perform this exercise is recommended for compress with ice. If the swelling is not very pronounced, then compress with ice for a few seconds can be applied to the knee after the exercise.
In gyms this is a simulator of MTB-1 (No. 20).
Exercise No. 3 (see photo 3 a, b)
Flexion of the leg at the knee joint with a thrust absorber from a standing position.
I. P. standing, the shock absorber is pinned to the lower part of the leg, the other end fixed to the free arm. Bend the leg at the knee joint, trying the heel to touch the buttocks. Knee to hold in one position, not moving it from the vertical line of the torso.
In flexion improves blood circulation in the popliteal area. When lowering the foot stretch the muscles of the thigh and calf, with full unloading of the femur and tibia. Kinesitherapy in the gym this exercise is codenamed “28”. Is executed serially: first one foot, then the other.
Exercise is recommended not only for arthritis and arthrosis of the joint, but bursitis, tendovaginitis, after operations on the ligaments of the joint, and injuries to the menisci. In addition, the gym can be used for the treatment of pain in the knee, rehabilitation after injuries and operations strength exercises flexion and extension of the thigh.
In gyms this is a simulator of MTB-1 (No. 28).
photo 3 and
photo 3 b
Exercise # 4 (see photo 4 a, b)
I. P. sitting sideways to the fixed support which is fixed one end of a rubber shock absorber, another end fixed in the lower part of the Shin or the foot from the fixed support, allow the leg with the rubber shock-absorber, then take a side, with the leg straight, the other can be bent.
When you perform this exercises pain can occur in the internal zone of the knee. This is a normal reaction of the muscles attached to this area and for a long time not working. In case of continued pain during the exercise it is necessary to apply a compress with ice for 10-15 seconds.
Try to perform this exercise at least 10-15 repetitions in one approach. Same with the other leg (even in a healthy knee joint). Stress can be reduced or increased by changing the initial position being located closer or further from the mounting point of the shock absorber, as well as increasing or decreasing the number of rubber shock absorbers.
But keep in mind: the more the abduction angle of the leg to the side, the greater the effect this exercise.
This exercise also has a high rehabilitation effect and destroyed the menisci or in the period after surgical removal of the meniscus.
One of the variants of this exercise can be played out by I. P. standing on one leg, side to the fixed support to which is fixed a rubber isolator, but it is necessary to fix the absorber as high as possible (above the height of the person).
photo 4 and
photo 4 b
Note: in case of pain in lower back both versions of this exercise, you can replace the implementation from a prone position on the back side to the fixed support.
In gyms this is a simulator of MTB-1 (No. 21).
Exercise # 5 (see photos 5 a, b)
Another exercise I. P., similar to the previous one, but in this embodiment the leg as much as possible is put aside. And in this exercise, you can experience painful sensations in the outer surface of the knee in the zone of fastening of the working surface of the muscles.
The exercise is performed 15-20 times, it is necessary to try to fulfill it with maximum range of motion.
Explanation: these two exercises to adductor and abductor muscles of the thigh so effective that it can replace surgery to remove the meniscus in case of their destruction. In addition, it is recommended to massage the muscles in the area of the lateral surfaces of the joint through the pain, applying a cold compress after.
In gyms this is a simulator of MTB-1 (No. 22).
photo 5 and
photo 5 b
Exercise No. 6 (see photo 6 a, b)
Bench press leg in UI. This exercise is performed after the effect of flexion and extension of leg at the knee joint.
photo 6 and
photo 6 b
It can be called walking in the air if performed simultaneously by two feet with two rubber dampers. Flexion of the leg at the knee joint with each subsequent lesson, you should be more profound, and straighten the legs fully.
In gyms this is a simulator of MTB-1 (No. 18).
Group 2 exercise – Exercise decompression, i.e. in the performance of the joint surfaces do not RUB against each other.
Necessary to perform the drainage function of the joints, that is, for pumping of inflammatory fluid from the joint and strengthen the microcirculation. Typically performed after weight training or in alternation with them.
Exercise # 7 (see photo 7 a, b, C)
From I. P. on all fours (hands and feet) to the leg in the distal lower leg fixed attenuator. The other end of the shock absorber is fixed to the fixed support at a different height (the higher, the better). The absorber should be as stretched as a tow rope.
The motion carried by a thrust of the hips forward rather abruptly, like hitting the ball. The head should not be omitted. Pull the thigh must be performed by the rules above (15-20 repetitions).
To complicate this exercise, increasing the distance between the source position and the fixed support or fixed to the foot of the shock absorbers.
Explanation: exercise promotes recovery the anthropometric length of the muscles of the femur and tibia in order to eliminate their rigidity (shortening). Soreness during exercise and disappears at 3-4 days after the start of classes.
photo 7 and
photo 7 b
Exercises No. 1, 2 and 6 contribute to the strengthening and lateral collateral knee ligaments, thereby restoring the possibility of movement in the joint after removal of or damage to the meniscus. Exercise is also used in bursitis.
Exercise # 8 (see photo 8 a, b)
I. P. lying on his back with his head to high fixed support, like the wall. Rubber shock absorber, as in all previous exercises, is attached to the lower part of the Shin, and the other end over the highest point of the fixed support.
The purpose of the activity is in lowering the straight legs to touch the floor with the heel at the maximum stretched rubber shock absorber.
This exercise is very good (perhaps better than others) stretches the posterior muscle group of the femur and tibia. In addition, strengthened internal ligament of the knee – cross.
photo 8 and
photo 8 b
One of the main features of this exercise is that it should be carried out through a fairly pronounced soreness of the muscles, which are stretched by the absorber. This pain is primarily manifested in the popliteal area. Fear is not necessary.
Moreover, it is necessary to go to the pain overcoming her every time, and that will allow you to restore anthropometric normal length of these muscles. I want to remind you that rigidity, that is, the shortening of these muscles of the thigh, leads to most of the functional compression syndromes of musculoskeletal system – arthrosis, arthritis, osteochondrosis with hernias MTD.
Therefore this exercise and overcoming the pain not only relieves pain and swelling in the knee joint, but also contributes to the prevention, and acute pain – the treatment of these diseases.
Requirements for the exercise are the same as everyone else.
Exercise No. 9 (see photo 9 a, b)
Flexion of the leg at the knee joint out of position at the back with fixing feet hands.
I. P. is the same. But the leg is bent in knee joint. Try the heel to touch the buttocks. Exercise is extremely useful after surgery for cruciate ligaments (both) and total bursitis (full swelling of the knee).
Its peculiarity is that the higher is attached to the absorber, the more effective the exercise. In addition, this exercise is very useful for rehabilitation Achilles tendon after an injury or surgery.
photo 9 and
photo 9 b
Exercise # 10 (see photo 10 a, b)
Lowering the straight legs with the pull of the rubber isolator from the position lying on your side (MTB – “side”).
I. P. as in the previous exercise, only on one side. This exercise improves collateral ligament of the knee, thus strengthening of the zone of the meniscus, preventing them from destruction and helping to restore power in case of surgical intervention.
During the last two exercises, he should know that from the I. P. depends on the effectiveness of the exercise, that is, the lower the shock absorber is fixed to the support (wall bars), the better the muscles are stretched and the faster it recovers the muscle “pump”.
Major in all these exercises is a smooth cut and less smooth muscles, ie pull the foot rubber isolator with the goal of stretching is not recommended. It is desirable to combine the power and stretching exercises through the day, but the number of series of these exercises can be increased to 6.
photo 10 a
photo 10 b
Exercise # 11 (see photo 11 a, b)
I. P. lying on your back, feet toward the fixed support at the greatest possible distance from it. Bad leg through a rubber shock absorber connected to the stationary support. One, other hand clinging to a support, for example for the leg of the couch.
To produce thrust the hips to the torso from the position of the outstretched leg until it touches the upper thigh lower abdomen. In case of impossibility of execution of this motion only, say, the left leg you can help yourself with your left hand, placing it on the knee area.
In this exercise, we stretch the front part of the thigh, through which the quadriceps bow and fix the knee pad.
This is one of the best exercises for the treatment of bursitis of the patella. It as well helps in rehabilitation of the foot after removal of the meniscus and surgery for cruciate ligaments (particularly the anterior).
photo 11 and
photo 11 b
Exercise # 12 (see photo 12 a, b)
I. P. the same, but lying on the opposite of the fixed absorber leg side. Cravings leg exercise so that the leg is completely twisted at the hip to the knee touch the floor in front of the stomach. When returning the leg to its original position it spins, while the heel looks directly at the floor.
photo 12 and
photo 12 b
Features exercise: when I rotate the leg in the hip joint can snap, crackle, and even a mild shooting pains. As this exercise is decompressed character, this may indicate neglect of the ligaments in terms of hypokinesia, which means it’s normal.published econet.ru.
Sergey Bubnovsky “Sore knees. What to do?”
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