Aching pain in the groin, extending to the thigh and knee, especially when you need to get out of bed or chair, limited mobility of the legs, it is difficult to wear shoes or socks. These are all symptoms of hip problems. The solution is therapeutic gymnastics with coxarthrosis.
Briefly about the disease
Coxarthrosis (deforming arthrosis) is a pathological degenerative joint disease that is accompanied by severe pain in the affected area, with a return to nearby muscles.
The cartilage dries up and cracks, the formation of new fibers is disrupted and there is a limitation in the amplitude of movements, and with time or in the absence of treatment, the mobility of the joints is completely lost. They grow together, and a person becomes disabled. This is one of the most common pathologies of the musculoskeletal system.
Joint structure
The hip joint refers to simple joints. It is formed of only two interacting bones: a spherical femoral head is inserted into the acetabulum of the ilium of the pelvis, and together they form a kind of hinge, thanks to which the human body makes various movements. Both of these interacting bones at the point of contact are covered with cartilage, which, like a soft sponge, absorbs periarticular fluid, which is a lubricant to prevent bone friction.
Causes of the disease
The most common cause is injury. From 10 to 20% of all clinical cases of coxarthrosis are due to a previous injury: a leg turned up, a knee hurt, ankle tendons are stretched - these are all provocateurs of the disease that can occur 5, 10, or even 15 years after injury.
About a third of cases are systematic excessive load on the joint. Runners, football players, and weightlifters are very often susceptible to this disease after 35 years, as well as people whose work is related to weight lifting - loaders, livestock breeders. Elderly people often suffer from drying out of the inter-articular fluid and thinning of the cartilage, as well as overweight people whose joint load increases by 250 times compared to a thin person.
There is also a factor of congenital anomaly of the head of the hip joint - if this is found, then it is recommended to do therapeutic exercises from childhood. With coxarthrosis, it is extremely important to continue to move, and, despite the uncomfortable sensations, to prevent stagnation in the periarticular tissues.
A very significant provocateur of the development of the disease is prolonged stress, impaired metabolism and unhealthy diet. Also, coxarthrosis can develop against the background of menopause and age-related changes in the body.
Joint gymnastics
How to choose therapeutic exercises for coxarthrosis? You can start with the simplest movements of the joints: rotation of the shoulders, neck, elbows and joints of the ankles, as well as the axis of the spine. There are several options that can be found in the description or video. Very useful is Sukshma-vyayama. This is yoga exercises for joints.
On the basis of this system, Norbekov created his version of the study of the joints of the whole body. All of them are very similar in principle of action and implementation technique and are considered very useful for any disease of the musculoskeletal system.
An important role is played by the binding of breathing to movement; it is necessary to try to synchronize them over time, so that there is not just a set of mechanical movements, but conscious gymnastics. Coxarthrosis of the 2nd degree responds very positively to exercises of this nature; you only need to choose those that do not deliver pronounced pain.
Basic set of exercises №1
The most basic therapeutic exercises for coxarthrosis can be carried out with a chair as a simulator, each exercise should be repeated at least ten times
- Sitting on a chair with a straight back and pushing your knees tight, you need to try to push the heels to the maximum possible opening angle.
- Also, sitting and spreading your hips shoulder-width apart, try to tear off your heels from the floor, without removing your toes.
- Bending the knees and lifting up to a possible height. In this case, you must ensure that the hands do not participate in the action. It is not necessary to rest against a chair or support a leg. Better to do less, but in good faith. Gymnastics with coxarthrosis of the 2nd degree does not tolerate hack-work, otherwise relief will not come. Also, this exercise can be done while standing and lying on your back.
- Stretch straight arms up and make slight torso to the sides. At the same time, make sure that the pelvis sits tight and does not fidget around the seat of the chair.
- Compression of the internal muscles of the pelvis and buttocks without changing the position of the body. Can be done anywhere and in body position. Try to keep the compression from 20 seconds, gradually adding time.
- Standing, put your hands on the back of the chair or seat (as convenient), put your feet shoulder width apart and spread your feet to the sides as much as possible. Do small soft squats without bending your back. Gymnastics with coxarthrosis of the hip joint involves tracking not only the position of the pelvis, but also the spine, since they are deeply interconnected by the internal muscles.
The complex of exercises №2
If primary gymnastics with coxarthrosis No. 1 is easy, then you can move on to more complicated movements.
- Lying on your back with legs bent on the floor, shoulder-width apart (it is important to place the feet strictly parallel to each other), try to raise the pelvis towards the ceiling, trying to stay at the top point for a couple of seconds.
- Lying on your back, bend your legs and spread your knees to the sides, pressing the soles to each other, then connect the knees.
- Lying on a flat side, rest your elbow on the floor and try to raise your leg sideways, also trying to fix the upper position.
- Lying on your stomach and spreading your legs shoulder-width apart, put your hands under your head (rest your forehead) and try to raise your hips in the air. You can have one or two at once, you can simulate swimming. It will also be useful to move your legs to the sides on the weight. Do 8 times for each version of the gymnastics exercise. Coxarthrosis of the 2nd degree responds very well to movements of this kind.
- Leg movements with imitation of cycling: immediately forward, then backward, from 12 times for each option.
- Take a small ball or book, squeeze between the knees and try to squeeze using the internal muscles of the hips. If possible, hold at least 20-30 seconds.
- Firmly rest your lower back and bent legs on the floor, raise the upper body, using the abdominal muscles and fix the position as far as possible, while breathing evenly.
Any gymnastics with hip coxarthrosis is, first of all, attention to sensations, mechanics of movement and awareness of what is being done and why. Of course, you can’t immediately avoid unpleasant sensations on the verge of painful ones, but as you work out, the body will respond less to the stimulus, which means that a new incentive to move will appear.
Any impact on the problem should be primarily systematic, stable and correctly executed. Only then can it be said that gymnastics with coxarthrosis helped.
The method of Dr. Bubnovsky
Dr. Sergey Bubnovsky has vast experience in the treatment of diseases of the musculoskeletal system. His method is motion treatment, kinesitherapy. His practical studies are more than 30 years old, and the number of cured patients amounts to thousands.
The specificity of the exercises offered by him is that they are performed quite slowly, smoothly and with maximum focus on sensations and mechanics of movement - this is the most important part of joint gymnastics. Coxarthrosis will recede, the ligaments of the joint and the nearby muscles responsible for movement will gradually strengthen, the release of periarticular fluid and mobility of the joint will improve, pain and inflammation will go away.
Gymnastics Bubnovsky with coxarthrosis is selected and appointed individually, based on the examination and the degree of the disease. Different age groups and patients with severe grade 4 disease respond to treatment. There are options even for those who cannot get out of bed.
What to do with an exacerbation?
If an exacerbation of the disease occurs, you need to temporarily reduce activity, rest and drink plenty of clean water. At the same time, minimal movements without strong pain are needed. Small flexion-extension, lying on your back, light rotation with a small amplitude will help the joints not to lose their last mobility. It is important to remember that movement is life.
Massages, warming compresses and other similar effects are also not recommended. In especially critical conditions, an operation is used.
Diet for coxarthrosis
With excess weight (if any), a diet is prescribed to reduce body weight, with a high content of vegetable proteins and low cholesterol. If there are no problems with weight, it is advisable not to eat foods containing an increased amount of salts and drink as much purified water as possible.
Fatty meat products, sugar, yeast dough, alcohol and coffee should be excluded from the diet. But low-fat fish, sour-milk products and nuts are very welcome, as are foods rich in calcium. It is recommended to eat more fresh vegetables and fruits, with minimal heat treatment, honey, from cereals - buckwheat and oatmeal. It is very good to drink teas and decoctions from herbs that stimulate metabolism and remove toxins from the blood.
Preventative methods
For the purpose of prevention, it is necessary:
- follow a balanced diet
- get rid of bad habits (alcohol, nicotine and a sedentary lifestyle),
- take outdoor walks regularly
- Do yoga, tai chi or qigong and in no case limit your mobility if the disease has already struck.
If possible, you can and should visit the pool (swimming very well helps with leg problems), ride a bicycle, use the services of a massage therapist and instructor for rehabilitation therapeutic complexes. The best gymnastics for coxarthrosis is actions under the supervision of a competent specialist, therefore it is better to allow yourself to be healthy and prevent the onset of the disease than to get rid of it later.