9 EXERCISES FOR THE TREATMENT OF GONARTHROSIS OF THE KNEE

Article by Dr. Evdokimenko © for the book “The pain in the legs,”

published in 2004. Edited in 2011. All rights reserved.

Important! These exercises can’t be made:

– in the critical days in women;

– at significantly increased arterial and intracranial pressure;

– elevated body temperature (above 37,5 º C);

– In the first month after surgery for abdominal and chest;

– inguinal hernias and abdominal hernias;

– in acute diseases of the internal organs;

– severe lesions of the heart and blood diseases.

leg rotation exercise

EXERCISE 1.

Doing on the floor.

Starting position: Lying on your stomach, legs straight. Arms stretched along the body.

A). Slowly pick up straightened at the knee right leg about 6 in from the floor and hold the weight of 30-40 seconds. Then slowly lower your leg and relax completely. After a short rest, repeat the exercise with the other leg. In this embodiment, the static exercise is performed for each leg only 1 time.

Attention! Raising the leg you have to make sure that the movement was solely due to the efforts of thighs and gluteal muscles – abdomen and pelvis should be tightly pressed to the floor, the body does not have to turn around after the rising leg. Completely useless to pick up the leg too high – more important that the exercise has been done properly, without turning the case.

Important: Both feet have to work with the same effort, that is, and that, and the other to hold the weight of approximately the same angle and the same time.

B). After a short rest, do the same exercise in a dynamic form: very slowly and gently pick up your right leg straightened at the knee, and hold it at the top for 1-2 seconds. Then slowly and gently lower your leg down. Perform about 10 – 12 such smooth pick ups – lowering of foot.

Lowering the foot down, each time necessarily relax the leg muscles, at least, 1-2 seconds, lifting the leg, every time hold it at the top for 1-2 seconds.

Performing the exercise, don’t overdo it! It is not necessary to pick up a foot too high – to pick up it at least 6 inches from the floor is enough.

After a short rest, do the same exercise with the other leg.

Attention! As already mentioned, you need to follow to move your feet up was solely due to the efforts of thighs and gluteal muscles, abdomen and pelvis should be tightly pressed to the floor, the body does not have to turn around after the rising leg.

After all, when the dynamic version of this exercise, we have no problem “set a record” of picking up height legs. More important for us to help smooth the empty leg “wave of blood.” And this can only be done with soft movement executed correctly and without strain.

IMPORTANT: Both feet should be worked out with the same voltage, and the other, and the other to “pump” for about the same amount of time.

EXERCISE 2.

Doing on the floor.

Starting position: Lying on your stomach. Hands extend along the body. The left leg is straight. Bend the right leg at the knee at a right angle.

A). Slowly pick up the bent at the knee, his right leg about 4 inches from the floor and hold it in suspension for 30-40 seconds. Then slowly lower the leg to the starting position and relax completely. After a short rest, repeat the exercise with the left foot. In this static embodiment, the exercise is performed for each leg just 1 time.

Attention! As in Exercise number 1, raising the leg to make sure that the movement was solely due to the efforts of thighs and gluteal muscles. Abdomen and pelvis should be tightly pressed to the floor, the body does not have to turn around after the rising leg. Completely useless to pick up the bent leg too high – more important that the exercise has been done properly, without turning the body.

Important: Both feet have to work with the same exertion, that is, one, and the other leg to hold the weight of approximately the same angle and the same time.

B). After a short rest, do the same exercise in a dynamic form: very slowly and gently pick up the bent at the knee right leg about 4 inches from the floor and hold it at the top for 1-2 seconds. Then slowly and smoothly lower the leg down to the starting position (legs still keep bent at the knee). Perform about 10 – 12 such smooth pickups – lowering of the bent right leg.

Lowering your leg down, each time necessarily relax the leg muscles at least 1-2 seconds, picking up the leg every time detained it at the top for 1-2 seconds.

Performing the exercise, make sure that during it leg remained bent at the knee at an angle of about 90 °.

After a short rest, do the same exercise with the other leg.

Attention! As already mentioned, you need to follow to move your feet up was solely due to the efforts of thighs and gluteal muscles, abdomen and pelvis should be tightly pressed to the floor, the body does not have to turn around after the rising leg. Not need to turn up the leg too high!

After all, we must again by a smooth movement to empty of the leg “wave of blood”. And this can be done just with a mild moderate movement executed correctly and without strain.

Important: Both feet should be worked out with the same exertion, one and the other necessary to “pump” for approximately the same amount of time.

leg rotation exercise

EXERCISE 3.

It’s a very complex exercise that’s suitable just for physically strong patients.

Doing on the floor.

Starting position: Lying on your stomach, legs straight. Hands extend along the body.

Slowly raise both legs (straight) to a height about 6 inches above the floor.

Hold the leg in the air, slowly spread them apart.

Then slowly pinch your feet together.

Without lowering the legs, again slowly spread them apart, then again slowly closer together. Perform 8-10 such slow pinches-spreads of feet.

Important: leg movements should be smooth, without jerks.

Attention! This exercise may provoked high blood pressure, so it is not recommended for patients over 40 years old and people with heart problems or a tendency to hypertension.

EXERCISE 4.

Doing on the floor.

Starting position: lying on his right side, bend your right leg at the knee and the left to straighten.

Raise your left leg and hold the weight at approximately 45 ° to 30 seconds. Then slowly lower your leg and relax completely. Then turn to the other side and repeat the exercise with the right foot.

Important: both feet have to work with the same exertion, that’s, one and the other leg to hold the weight of approximately the same angle and the same time.

EXERCISE 5.

Performed while sitting in a chair. Slowly straighten your right leg at the knee and pick up it straight as you can. Hold the leg in this position, the weight of 30-60 seconds.

Then slowly lower your leg and relax completely. Then repeat the same with the left foot.

Do exercise with each leg for 2-3 times.

EXERCISE 6.

Stand up straight. Lightly holding hands on a chair, climb on tiptoes as high as possible and stay in this position for about a minute. Then slowly lower down and get some rest.

After a short rest, do the same exercise in a dynamic form: very slowly and gradually rise to the tiptoes up and slowly lower yourself down.

Perform about 10 – 15 such smooth movement up – down on the tiptoes.

Going up on the tiptoes, every time linger at the top for 1-2 seconds, dropping down, each time for about 1-2 seconds necessarily relax the leg muscles.

Performing an exercise, try to account for the smoothness of motion to create a “wave of blood” on the leg on her way from the bottom up.

EXERCISE 7.

Stand up straight, holding the chair. Following on the heels, tiptoes pick up higher and secure this position for a minute. Then slowly lower your tiptoes and get some rest.

After a short rest, do the same exercise in a dynamic form: standing on your heels, slowly raise and lower your toes. Perform about 10 – 15 such smooth movements tiptoes up – down.

Raising the tiptoes, each time delay them at the top for 1-2 seconds, lowering the toes down, each time for about 1-2 seconds necessarily relax the leg muscles.

Performing an exercise, try to account for the smoothness of motion to create a “wave of blood” on the leg on her way from the bottom up.

EXERCISE 8.

Stand up straight. Lightly holding hands on the chair, lean on the tiptoe of the left foot and as high as possible, pick up the heel. Right foot while firmly on the floor. Then, slowly, “roll over” from foot to foot: left heel goes down, and the right heel to tiptoe – up. Slowly and smoothly rolled from one foot to the toe for about a minute.

Performing an exercise, try to account for the smoothness of motion to create a “wave of blood” on the leg on her way from the bottom up.

EXERCISE 9.

Self-massage of thigh. Usually it is performed at the end of lessons. Do self-massage sitting. Massage the front and sides (not the back!) Of the thigh above the knee.

Implementation: put your hand firmly on his thigh just above the knee and start vigorously rubbing your leg, gradually moving from the bottom up through the thigh, from the knee to the groin.

Rub the leg about 3 minutes, until you feel steady heat, but not burning or pain. At the end of an exercise, a soft smooth stroking thighs, bottom up, from the knee to the groin, in a minute.

Please note: to keep warm after by rubbing and feet to improve circulation, you can use during the procedure warming ointment. For example, a cream or ointment, massage cream, and other similar means.

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