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

Every day, the knee joints withstand heavy loads. This is especially true for people who engage in professional sports, or due to 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, which help to strengthen the body as a whole, there are a number of exercises that promote joint health. How to develop a knee joint at home - we will consider in the article.

Features of the knee joint

If no pathology of the knee joint is detected, 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 cannot avoid rehabilitation therapy.

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

• obesity;
• injuries of various etiologies;
• excessive physical activity with weight lifting;
• age.

What should be remembered before starting a workout?

During class, the trainer will teach how to develop a knee after a cast to:

• prevent muscle atrophy;
• restore joint functionality;
• 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.

Knee disease

When exposed to external factors, a person can develop the following diseases:

• arthrosis;
• arthritis;
• bursitis and other diseases.

Diseases of the knee, joints are really many. And in addition to great physical exertion, the joints are very prone to various kinds of diseases, infections and hypothermia, injuries. With injuries in severe cases, you can not do without fixing with plaster. And for some injuries, an elastic bandage is enough. Sometimes the patient will have to face a knee transplant operation.

What you need to know before starting treatment exercises

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

1. A set of exercises should be selected by a specialist.
2. During an exacerbation of the disease, gymnastics is prohibited.
3. Exercise is necessary not only to strengthen joints, but also muscles and ligaments.
4. There should not be any pain.
5. Everyone should carefully evaluate their physical fitness, loads should be moderate and increase gradually.
6. Together with a set of exercises, experts recommend visiting the pool, often walking in the fresh air, it is also necessary to choose the right shoes.

Quick Recovery Fundamentals

It is really difficult to restore the joint without proper physical activity. That is why therapeutic treatment must necessarily include therapeutic measures to strengthen the knee joint.

Key principles for quick recovery:

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

Preventive exercises

An important condition for strengthening the knee is to perform special exercises, which in time will not take much time, but give a positive effect.
For prevention purposes, a technique is used that prevents the possibility of developing knee disease. The development of this joint can go as a course of individual exercises, or combined with morning exercises. Useful exercises for the development of the knee joint as a preventive measure:

1. Standing position: knees bent. The rotation of the knees alternately in different directions. Repeat for several minutes.
2. Do 10 squats, heels do not tear themselves off the floor.
3. One leg forward, the second leg behind, repeat the squat 10 times. Feet change.
4. Sitting on the floor: rest your palms back. Kick to perform a “bike” for two to three minutes.
5. Lying position: legs rise and bend at the knees. Carry out a rotational movement to the right, to the left. Lead time: 2-3 minutes.
6. Sitting on the floor: legs crossed. After that, it is necessary to raise them without the help of hands. Do 6-7 times.
7. Standing position, hands on the belt. Knees should be shifted to each other, the feet do not lift off the floor. Repeat 8-10 times.

The technique is really simple, but has a big plus: it is quite effective and will help strengthen the knee joints.
Important! In order for this technique to have a positive effect, the first few classes should be conducted under the supervision of a specialist or trainer. Only they are able to explain how to carry out exercises correctly without harming themselves.

Post fracture exercises

To strengthen the knee joint after treating fractures, the doctor prescribes physiotherapy. These are procedures that exclude physical effects on the knee area. First of all, exercises are aimed at strengthening muscle tissue. Follow the rules for how to develop a knee after a fracture:

1. The patient needs to do exercises regularly.
2. Be sure to monitor the position of the composition. Regular loads help bring bone fragments closer together. In addition to strengthening, the patient has 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 measures is long and lasts several weeks.

Exercises After Removing Plaster

The development of the knee joint after plaster removal: 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. Repeat the tilt of the body to the legs several times.
3. Exercise "bike", it must be performed at a slow pace, this is done so that the joint does not overload.
4. Sitting on a chair, you need to raise your leg and hold it for several seconds.

Often after the exercises, the patient feels a slight pain and tension in the joint. In this case, the number and frequency of approaches must be reduced until the discomfort passes.

Rules for preventive measures after surgery

After surgery on the joint , a long course of rehabilitation is necessary. Before describing the exercises, how to develop the knee after surgery , the patient should pay attention to such points:

1. The program of treatment and preventive measures is really complicated.
2. You should abandon sports and increased physical activity.
3. Be sure to observe a specialist for several years.
4. The load on the joint should be given minimal, increasing strength every day.

Rehabilitation

The success of rehabilitation directly depends on the patient:

1. Firstly, will the patient be able to complete the entire course of the program.
2. Will he not relax after some time, because the course of therapy can reach several months, or even years.
3. Will the patient practice at home alone.

It is possible to conduct a course of therapeutic measures at home, in any case, the patient must understand that he will have to face pain, tension. But be sure to bring the matter to an end and undergo physiotherapy exercises daily.

A set of exercises after surgery

Let's give an example of exercises on how to develop a knee joint at home. Already on the second third day after surgery, you can start a set of exercises

1. To begin, begin to unbend and bend your toes.
2. Try to pull the foot on yourself and away from you.
3. Bend and unbend your legs while sitting and standing.
4. In the sitting position, put the foot on the stool, raise and lower the knee.

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

A week later, exercises after knee surgery for a knee injury are supplemented with new movements:

1. Holds the legs in the air.
2. Extension, bending at right angles, with a roller placed under the heel.
3. Tilts, turns. The leg is slightly extended forward.
4. Imitation of walking.

Developing joints after plaster, surgery is a difficult daily job. Already on the 9th day the number of exercises, their strength increases.

Recipe for success

All exercises must be repeated daily at home, add exercises on the stomach, lifting on tiptoe.
How long does the body recover? Speaking directly and openly, it is necessary to carry out a set of exercises throughout your life. After rehabilitation, you can’t completely forget about the injury and surgery.

Remember, movement is life. Everyone will agree with this expression, movements for the musculoskeletal system are especially important. After all, a sedentary lifestyle leads to disruption of the organs and systems of the body, leads to various pathologies. Lack of movement leads to obesity, which is, again, an additional burden on the knee joints. To avoid pathologies, diseases, it is necessary to properly approach the question: how to develop a knee joint at home.