Special exercises for the knees are part of the rehabilitation program after injuries, fractures, and arthritis to restore mobility and strength of muscles that provide flexion and extension of the legs in the knee. In this article we will not tell how to pump something up, because it is devoted specifically to rehabilitation issues.
Usually, athletes who damage the meniscus and ligaments come to a traumatologist with knee pain. The rest is referred to a specialist after complex fractures. Sometimes a fracture cannot be simply gypsum, especially in the knee.
Plaster can permanently immobilize the leg.
To avoid this, the surgeons correctly collect the broken bone, insert special prostheses, pins to everything has grown together correctly and quickly.
After removing the cast, the leg loses mobility. Especially after a knee fracture, it is not possible to move the leg - it hurts. Ligaments have lost elasticity, flexibility.
And a person cannot bend his leg even 90 degrees. Here a set of therapeutic exercises comes to the rescue, which will strengthen the muscle apparatus and ligaments of the recovering leg.
If neglected restorative procedures, a knee injury can lead to complete immobility of the legs and, in severe cases, to a wheelchair. This is the rationale for the need for rehabilitation measures.
All exercises for joints can be performed at home, laying a mat for fitness.
Make sure there are no drafts in the room. Knees should not be subjected even to short-term hypothermia.
As we have already said, you can do everything at home. We recommend that you purchase a regular children's ball, as well as a fitball. If you have problems with finances, a baby ball with a diameter of 15-20 cm, which can be bought at any children's store, will be enough.
The ball should be light and have medium hardness (open the secret, you will use it during some exercises). This will be enough to restore the physical characteristics of the legs.
Rehabilitation is a multifaceted and complex process. Like the knee joint itself.
Some elements that make up the complex help strengthen all the muscles of the legs, while others develop the joint in isolation.
We will divide the exercises into those that restore muscle tone, and those that increase the mobility of the joint itself. One cannot do one thing, because the movement is provided by the total qualities of the knee joint, ligaments and muscles of the leg.
Note, if you had no injuries, but your knees started to crackle, or you feel pain in them, then you should pay special attention to warm-up before training or in the morning, after waking up. Let's start with her.
The following is a set of exercises to restore mobility of the knee joint after injuries and prevent age-related changes.
Try to keep the circle correct. Watch your eyes closely for what your leg draws. In this case, mobility should be only in the knee. Do not touch the ankle. Pull the sock forward, as if in front of you an invisible sheet of paper, and you draw on it with your big toe.
Draw 5 circles clockwise and 5 against. Repeat the same for the second leg.
So, now you are ready to get up. We proceed to the next part.
We get up near the bed, feet shoulder-width apart.
We put the right foot on the toe, we transfer the center of gravity to the other leg. We tear off the sock from the floor so that it hangs freely in the air. We perform flexion and extension of the leg at the knee. We bend as much as possible, touching the heel of the buttocks or the back of the thigh. We bend to the usual state so as not to injure the patella.
For each leg, repeat the exercise 10 times (back and forth movement is considered once). If standing up is difficult, you can sit on a chair or on the edge of the bed.
Next, lower your foot to the floor. Feet together, tilt the body and take both hands on the knees in front, resting on their palms. Now your task is to draw a circle with the knee joint using your hands.
Draw 10 circles in one direction and 10 back.
And the third exercise - draw a circle with a toe on the floor. To do this, you need to slightly raise your leg so that the toe (and it stretches down) hangs freely above the floor. Draw 5 circles clockwise and 5 against it. Do the same for the other leg.
The given complex is a measure of prevention of age-related restriction of knee mobility.
For example, salt (insoluble) may be deposited in the joint or there may not be enough joint fluid. Yes, and ligaments become denser over time, lose elasticity, as do tendons. Therefore, such a morning warm-up will allow you to keep your knees in good condition.
You can use the same exercises when restoring mobility.
We said that it is impossible to build leg muscles with such exercises in the usual sense. But for those who have been without movement for a long time, the word “pump up” is most suitable, along with the word “strengthen”. Now consider a set of exercises to strengthen the muscles and ligaments of the knee joint.
The complex contains exercises related to the rehabilitation program after arthrosis and knee injuries, and helps to strengthen them.
We stele the rug, lay back on it:
On inspiration, we pull the socks towards ourselves and begin to stretch each heel down (parallel to the floor). At this time, the pelvis moves slightly - this is normal. As you exhale, lower your socks down again. Do not hold your breath, just remember when to inhale and when to exhale.
Raise the right leg and stretch the toe up. On inhalation we pull it towards ourselves, on exhalation from ourselves. We do this 5 times for each leg, feeling a sprain in the knee.
Do not forget to pull the sock away from you.
We place the right foot with our feet on the left knee and turn the knee of the right leg to the side and back. We do 5-10 stretching movements. Then do the same for the second leg.
Repeat 10 times for each leg.
The listed exercises for the knees can be done both alternately for each leg, and a bunch, driving 3-4 exercises for each leg in a row.
Finally, a number of recommendations:
Naturally, not only the knees are involved in it, but also all the muscles of the legs. Therefore, in addition to the above exercises, there are also different options for mixing legs, “scissors”, etc. They do not touch the knee joint, so we intentionally omitted them.
They are needed only if there are problems with the knees. When you feel that your knees begin to bring you trouble, it's time to remember this complex.
The term "pump up" means a heavy load. Here, this is out of the question.You can pump up your legs when your knee problems go away - so try if you already have these problems.