Exercises for arthrosis of the knee joint according to Bubnovsky’s method

S. M. Bubnovsky developed an effective method for treating knee arthrosis without the use of medications. Daily exercise helps strengthen muscles, improve blood circulation, and increase range of motion. Therapeutic gymnastics according to Bubnovsky for arthrosis of the knee joint is necessarily combined with deep breathing techniques, heat and cold exposure, and work with a psychologist.

Features of the disease

Arthrosis of the knee joint (gonarthrosis) is a degenerative-dystrophic pathology that affects intra-articular cartilage. The disease is most often diagnosed in patients after 40-50 years of age. The older a person is, the higher the risk of knee arthrosis due to the gradual slowdown of recovery processes. Men suffer from gonarthrosis less often than women. Doctors explain this by changes in hormonal levels during menopause and deterioration in the absorption of calcium by the bone structures of the knee.

As the pathology progresses, the joint capsule, ligaments, and tendons are involved in the destructive process. Arthrosis is often complicated by synovitis - inflammation of the synovial membrane, which aggravates its course.

The main causes of gonarthrosis.

Symptoms

The leading symptom of gonarthrosis is pain. It is weak at the initial stage of its development, quickly disappearing after a short rest. But soon the pain becomes constant, intensifying when walking or standing for a long time. In order not to provoke their appearance, a person deliberately limits physical activity, which leads to weakening of the leg muscles.

Another typical sign of knee arthrosis is a crunching sound when bending and straightening the joint. It is not caused by the deposition of salts, as many believe, but by the destruction of the cartilage lining. Now the bone surfaces do not slide smoothly relative to each other, but move with difficulty. Because of this, clicks, crunching, and crackling noises are heard when moving.

The most important symptom is pain!

How to properly massage your feet

We already know that the best time for a massage is in the evening after swimming. Below we have included a short guide on what a foot massage should look like step by step.

Step 1.

Before starting the massage, first apply massage lotion to your feet. If we don't have it, we can use regular cream.

Step 2.

We sit comfortably in a chair and hug our legs with our arms. We move it gently in all directions, then pull and extend the fingers one by one to loosen them a little and increase flexibility. You should also stimulate the skin of your feet by gently pinching it. At the end of the “warm-up”, the ankle joint is excited. To do this, twist your feet in several circles to the right and left.

Step 3.

We begin the massage with our fingers, or rather the largest of them. Grasp it with your index finger and thumb and massage on each side (only the nail goes down). We do the same with everyone. After this, move your fingers back and forth.

Step 4.

Having finished massaging your toes, hug your foot so that your big toes are on the side of the sole. Then slowly massage that part of your foot in a circular motion from your toes to your heel. During the massage, we can apply light pressure to the bottom of the foot. The movements we use to massage are truly free. They can be very subtle and subtle, and also become increasingly powerful.

Step 5.

In the opposite direction, that is, from the heel to the toes, apply equal pressure (thumb and index finger) on both lateral edges of the foot. It is recommended to do this at least 4-5 times.

Step 6.

The next step is not very strong pressure on the ankles, which we apply with our thumbs. The line connecting the ankle and heel is also important. We can't miss this. Therefore, it is recommended to massage in a circular motion with pressure at points along the ankle line on both sides of the foot (outer and inner). Pressure on one point should take us about 3-4 seconds.

Step 7

Finally, there is a massage of the top of the foot, that is, the back. We perform this operation with the whole hand, while maintaining spiral movements. After about ten seconds, touch the skin of your foot with your fingertips, and then gently stroke it.

Step 8

We do the same with the other leg.

Main stages of the disease

One of the factors determining treatment tactics is the stage of arthrosis. It is established after radiography, based on specific signs of cartilage destruction and bone deformation. Each stage is characterized by certain symptoms.

Disease on x-ray.

Features of Bubnovsky’s technique

S. Bubnovsky is a famous chiropractor, the author of the kinesitherapy method. This is a type of physical therapy aimed at eliminating all symptoms of arthrosis of the knee joint and restoring the usual range of movements.

S. M. Bubnovsky.

At the initial stage of training, S. Bubnovsky recommends that patients gradually reduce the doses of medications used, and then abandon them altogether. The main motto of kinesitherapy is movement through pain.

The therapeutic effect of the technique is based on a reasonable combination of passive and active movements, breathing exercises, physiotherapy and various massage techniques. The tactics of kinesitherapy are conventionally divided into several stages:

• the goal of strength exercises is not to build muscle mass, but to acquire the skills to control the intensity of pain;
• performing functional exercises allows you to develop certain motor stereotypes, which becomes an excellent prevention of painful relapses;
• at the final stage, the use of dynamic exercises is practiced to completely eliminate stiffness of movement.

At the first appointment, the doctor explains that with gonarthrosis it is not the joint that hurts, but the muscles surrounding it. Therefore, by strengthening them and increasing elasticity, you can completely get rid of pain of any severity, thereby normalizing the functioning of the knee.

In youth, a person is full of strength and vigor, however, over time, mobility and lightness disappear, and a person learns his own anatomy not from textbooks, but from his medical record. And how sad it is, but very often people are so desperate that they don’t even try to try something new that can heal them.

Patience and pain are the lot of those who have lost faith and hope.

And here lies the patient’s biggest mistake. After all, all people are unique, and to choose the ideal panacea for your body you need to work a little.

Kinesitherapy treatment does not tolerate laziness.

Perhaps someone will be surprised or even opposed to how you can treat a sore joint with physical activity.

And here lies the first misconception. Kinesitherapy is not a pill with a certain duration of action in the body. A method of restoring the body, which allows you to heal diseased joints without surgery or medication.

The shoulder joint itself is an anatomical part of the human skeleton that connects the humerus to the girdle of the upper limbs, and directly to the scapula. The joint has the shape of a ball.

In most cases, patients in clinics or other medical institutions receive clear instructions from doctors that if their shoulders hurt, then it is necessary to remove any stress and create constant rest for the sore joint.

This tactic does not solve the problem of the joint, since according to the laws of physiology, not using muscle tissue worsens the course of any chronic disease.

After all, the shoulder often hurts not because of the load, but precisely because of the lack of proper movement.

The muscles weaken, the blood does not nourish the tissues well, and mobility is impaired, or arthrosis of the shoulder joint occurs.

At Dr. Bubnovsky's Center, treatment of the shoulder joint is a fairly common practice.

Very often, pain in the shoulder joint occurs due to overexertion, which occurs due to an inactive sedentary lifestyle, or constant unbalanced load on the shoulder.

Working at a computer, driving a car, working with graphs and drawings obliges a person to be in an uncomfortable position all day, and aggravates the condition of the shoulder girdle.

Or the opposite situation, when weak muscles receive a sharply large load, which causes the tissues surrounding the joint to spasm and cause pain.

Scientists estimate that 65% of shoulder pain occurs due to lack of physical activity. The remaining 25% still falls on diseases of the shoulder joint.

Shoulder girdle diseases:

• Bursitis
• Tendinitis
• Calcium salt deposition
• Anatomical abnormalities
• Diseases of internal organs
• Intervertebral hernia
• Arthritis
• Arthrosis
• Injuries
• Capsulitis
• Impingement syndrome.

It is worth noting that acute illness and, accordingly, pain rarely appear. In most cases, a person at the initial stage of the disease begins to feel periodic discomfort in the joint. Mild numbness, tingling, or discomfort. At the same time, it is worth paying attention to the pain that occurs in the evening hours, and not attributing it to overwork at work or weather conditions.

If you miss the initial stage of the disease, the pain spreads not only to the shoulder joint, but also to the entire shoulder girdle, and over time can cause neck pain and headaches.

How to correctly determine the area of ​​damage (pain)

Shoulder joint disease can be easily identified by performing simple exercises:

• Pain when moving both arms back - damage to the subacromial bursa, inflammation in the supraspinatus muscle, in the tendon (inflammation, tendon sprain)
• If you raise your arms vertically and your shoulders hurt - inflammation, degenerative changes in the acromial clavicular joint and damage to the surrounding muscles
• If pain occurs when trying to comb your hair, it is a sprain of the teres minor or infraspinatus tendon.
• Aching pain when placing your arm behind your back is a stretch or inflammation of the subscapularis tendon.
• Pain when lifting loads - shoulder supination.
• etc.

During the initial examination at the Dr. Bubnovsky Center, a diagnosis of the patient’s condition is carried out. If pain occurs in the shoulder, then the first step is to perform a myofascial examination and establish the patient’s physical condition:

1. Determine the mobility of the shoulder joint;
2. Palpation examination of muscles for the presence of overstrained areas;
3. Tests to determine the strength of flexor and extensor muscles;
4. In addition to assessing the local condition of the joint, a myofascial examination of the entire spine and large joints is performed.

Based on the results of myofascial diagnostics and functional testing on Dr. Bubnovsky’s simulator (MTB), the kinesiotherapist will select the necessary exercises to unload and strengthen the shoulder joint, and the instructor-methodologist will help you master the correct technique for performing the prescribed exercises. Contact qualified personnel only.

And remember that the right movement heals, the wrong one cripples!

In what cases is it recommended to follow it?

Gonarthrosis is a disease that cannot yet be completely cured. No drugs have yet been synthesized that can restore the thinned, thickened cartilaginous layer of the knee. But with the help of kinesitherapy, it is possible to return to an active lifestyle even if it is severely damaged.

S. Bubnovsky’s technique is the most therapeutically effective at the initial stage of arthrosis development. The situation has not yet been aggravated by taking analgesics, with the help of which a person can easily get rid of pain without making any effort. It is difficult to force a patient to exercise, overcoming pain, if he knows that all it takes to eliminate it is to take one pill.

Regular exercises using the S. Bubnovsky method are also recommended for the treatment of gonarthrosis that develops after injuries or surgical interventions. In the process of training, not only muscles are strengthened - ligaments and tendons become stronger and at the same time elastic.

Kinesiotherapy is the most effective way to normalize the functioning of the joint even with gonarthrosis of high severity, even with its stable deformation. Often, patients come to rehabilitation centers relying on a cane or crutches, and leave them without any hint of a previously unsteady gait.

Massage for varicose veins

Leg massage for varicose veins is useful in the first stages of the disease, when chronic venous insufficiency and persistent swelling have not yet formed, and swelling of the ankles disappears after a night's rest.

Massage for varicose veins is strictly contraindicated if the skin is damaged and trophic ulcers or pustules are detected. Such treatment can aggravate the infectious process, promoting its generalization (spread throughout the body through the bloodstream) - the development of sepsis.

In order to independently begin a massage of the legs or feet with varicose veins, you need to slowly warm the skin and make careful and light stroking movements. Then it makes sense to move on to effective methods, zigzag. Press your hands on the muscles of your legs, feeling the warmth of the body, fatigue gradually goes away. For varicose veins, it is useful to make special corrections; they will disperse the blood from stagnation, which is the first sign of varicose veins.

Rub essential oil carefully; do not rub it on dry skin. The skin should be moist and relaxed. If you do an express massage at your workplace, you can do it without oils. After the first massage, you will feel how fatigue has disappeared, you will feel comfortable and cozy.

Basic requirements for performing gymnastics according to Bubnovsky

Before starting training, S. Bubnovsky recommends visiting a psychologist who practices with patients with severe joint pathologies. He will explain the principles of the upcoming treatment with movements, mobilize the patient to fight gonarthrosis, and help gain self-confidence. In order for the therapeutic effect of therapeutic exercises to be maximum, the following rules must be followed:

• train under the guidance of a rehabilitation doctor. You can start doing exercises at home only after acquiring the skills to dose the loads that arise. Otherwise, simultaneously with the strengthening of the muscular frame of the knee, its cartilage tissue will slowly deteriorate;
• stop using painkillers, including ointments. Folk remedies, the use of which, at best, does not harm health, are also strictly prohibited;
• visit the bathhouse at least once a week (if there are no contraindications). Thanks to the action of hot, moist steam in the knee joint, the blood supply to the tissues with nutrients is accelerated. The psycho-emotional state of a person also improves, which is important for the therapy.

At the stage of the first training, the patient is taught proper breathing. It should be deep, increasing the effect of classes. When performing some exercises, you need to make throat sounds to enhance vibrating movements and maximize oxygen supply to the body.

Exercise therapy for children: features, exercises and recommendations from the best specialists at the MEDSI Clinic

Table of contents

• Positive aspects of exercise therapy
• Types of exercises
• Contraindications for exercise therapy
• Features of children's exercise therapy
• Some rules for exercise therapy
• Features of exercise therapy for scoliosis in a child
• Approximate complex for preschoolers
• Sample complex for schoolchildren
• Advantages of exercise therapy at MEDSI

Today, not only adults, but also children suffer from various problems with the spine. Diseases can be either congenital or acquired. The condition of the musculoskeletal system is negatively affected by both a sedentary lifestyle and incorrect body position during sleep and wakefulness. The lack of physical activity can easily be compensated with the help of exercise therapy (physical therapy). A special set of exercises makes it possible to eliminate minor curvatures and a number of other problems. The classes are reminiscent of yoga, conducted carefully, but with maximum efficiency, combined with proper breathing. Exercise therapy is not only exercises, but also water procedures, walking and even outdoor games. By exercising regularly and under the supervision of an experienced specialist, you can achieve pronounced results. Physical therapy for children is very useful and absolutely safe.

Positive aspects of exercise therapy

Physical therapy not only makes you move more, but also plays a developmental role. By doing the exercises, the child gets to know the world around him and learns to relate himself to it.

Classes contribute to:

• Harmonious development of the musculoskeletal system
• Correct formation of posture and its correction
• Strengthening muscles

Special exercises develop strength and endurance, improve coordination of movements.

The positive aspects of exercise therapy also include opportunities for:

• Strengthening the immune system
• Reducing the body's susceptibility to pathogens of various diseases
• Quick adaptation to school loads
• Normalization of the body's functioning
• Improved appetite and sleep

Important! A set of exercises is always selected individually and only by a specialist!

Types of exercises

Therapeutic physical education for children is not a simple gymnastics complex. Exercise therapy can include any active recreation. Classes are often held in a playful way. This is due to the high effectiveness of the complexes and the fact that they are interesting for children and form sustainable motivation.

All exercises are divided into 2 groups:

• Are common
  . They are used to strengthen the body
• Special
  . Such exercises are aimed at improving the performance of a specific system. Exercise therapy for fractures, for example, allows you to quickly restore mobility and stimulate accelerated healing processes. Classes are provided for flat feet and other pathologies

Exercises can be:

• Active
• Passive
• Respiratory
• Stretching
• Relaxing
• Coordination, etc.

Passive exercises are relevant for infants who cannot do gymnastics on their own. All actions (flexion, extension, etc.) are performed by a specialist.

Contraindications for exercise therapy

Physical therapy for children is not carried out if:

• Malignant formations
• Frequent bleeding
• Acute pathologies
• Heart disease and rhythm disturbances
• High temperature

You should interrupt classes or temporarily refuse to start them even if your child has a common cold.

The doctor will tell you about all contraindications. He will determine whether your child can practice right now or whether it is better to postpone gymnastics for a certain period of time.

Features of children's exercise therapy

Therapeutic physical education for children has the following features:

• It is carried out mainly in a playful way
• Includes exercises appropriate to the age of those involved, their level of physical development and mental state
• It is aimed at the development of all systems and organs, allows you to normalize the functioning of the heart and blood vessels, strengthen the immune system, improve posture, etc.

Parents make decisions about classes. The doctor can only recommend exercise therapy for the child.

Some rules for exercise therapy

Classes are held:

• Only after visiting a doctor and examination
  . For severe pathologies of the musculoskeletal system, for example, physical therapy alone is not enough. The child will definitely be prescribed other therapy (medications, physical therapy, etc.)
• Experienced specialists
  . They must assess the child’s condition
• With a gradual increase in load
  and control. The specialist ensures that the exercises do not cause significant discomfort and pain.
• At least 45-60 minutes
  after eating
• In well-ventilated areas
• With the obligatory inclusion of breathing
  and relaxation exercises, warm-up
• Course
  . Its duration is determined in advance and only by a doctor. If necessary, the course can be repeated several times throughout the year.

Features of exercise therapy for scoliosis in a child

Incorrect posture is a problem for many modern children. This is due to the fact that they spend a lot of time in front of computers, and not in the fresh air, running and playing. If the pathology has not yet started, you can return the child to good posture. To do this, you should perform special exercises.

For thoracic kyphosis, for example, the complex includes exercises to strengthen the muscles of the shoulder girdle and chest. For a “flat back”, special exercises are also selected. They are aimed primarily at strengthening the muscles of the back and shoulder girdle.

With scoliosis it is very important:

• Increase spinal mobility
• Develop coordination of movements
• Stretch the spinal column

The effectiveness of classes is determined not by their intensity, but by their regularity! If you perform the exercises only 1-2 times a month, there will be no effect. Typically, physical therapy for children is carried out several times a week (at least 4).

Approximate complex for preschoolers

Classes for preschoolers are usually conducted according to the following scheme:

• Warm up. As a rule, it consists of walking with high knees and walking on your heels and toes.
• Swing your arms to the sides while raising your toes
• Exercises with a gymnastic stick: lifting it from the floor with outstretched arms and returning to the starting position
• Swing your legs while lying on your stomach
• Exercise "swallow"
• Stand on one leg with arms out to the side

A gymnastic complex is often performed using sports equipment such as a ball, jump rope, or hoop.

Sample complex for schoolchildren

Classes for schoolchildren are conducted according to the following approximate scheme:

• Warm-up
• Lowering and raising arms apart with a ball
• Lifting the ball behind your head and lowering it
• Clasping your hands behind your back
• Back arch while lying on the floor
• Rounding the back while kneeling with emphasis on the hands
• Leg and shoulder raises while lying on your stomach
• Exercise "bicycle"

At the end of the main complex, schoolchildren perform breathing exercises.

Advantages of exercise therapy at MEDSI

• Experienced specialists
  . Therapeutic physical education for children in Moscow at MEDSI is carried out by professionals who are constantly trained and improved, mastering new techniques and methods
• The use of complexes
  that have already proven their effectiveness. By exercising, a child can improve blood circulation in the muscles, restore or increase joint mobility, relieve spasms, get rid of pain and discomfort in the spine
• A complex approach
  . Exercise therapy can be prescribed in conjunction with physiotherapy, massage, and other methods of treating a number of diseases of the musculoskeletal system
• Individual approach
  . Before prescribing exercise therapy, a specialist will definitely examine the child. This will allow you to select the appropriate complex and achieve its maximum effectiveness.

If you want to enroll your child in physical therapy for children, find out the price of the service, and the specifics of the classes, call +7 (495) 7-800-500.

Best exercises

Warm-up is required before the main workout. You need to bend and turn your head and body, walk around the hall, a little higher than usual, raising your knees, make swings and circular rotations with your arms. After breathing returns to normal, you can begin exercising. A set of exercises is compiled by a rehabilitation specialist individually for the patient after studying the diagnostic results. The following are most often recommended for arthrosis:

• lie on your back, alternately pull your bent legs towards your body, helping with your hands if necessary;
• sit down, straighten your legs, place your hands on the floor behind your back. Cross your bent leg over the other, trying to touch your knee to the gymnastics mat. Repeat the exercise in the opposite direction;
• get on all fours, stretch, lift up first your right leg bent at the knee, then your left;
• lie on your back, raise your legs and perform circular rotations with them, imitating riding a bicycle;
• sitting on a stool, alternately raise your knees as high as possible, holding in this position for 5 seconds;
• lie on your stomach, swing your legs straight, feeling the tension in the lower back muscles. At the final stage, lift both legs and arms off the floor at the same time;
• lie on your back, raise two legs at once, spread them to the sides, bend your knees, swing your ankles;
• perform shallow squats, using a bar at the initial stage of training.

Classes always end with stretching. You need to get on all fours, round your back, lowering your head down, and then bend it, raising your chin. From this position, sit on your knees, without taking your hands off the floor, and stretch well.

Foot massage - types

Relaxing massage

The slogan “foot massage” should not be taken as a single activity. Massage is performed in two ways - relaxing or therapeutic. The role of relaxation massage seems obvious. We are talking about regenerating and soothing sore legs. This type of massage is incredibly relaxing and uplifting. After the massage, the feet become light and pleasant to the touch.

Massotherapy

The second type is therapeutic foot massage, performed using reflexology techniques. This is receptor compression therapy, the purpose of which is to induce a physiological response that guarantees a balanced state of the body. Thanks to the therapy, all toxins are eliminated from the body and proper blood circulation is stimulated. Reflexology is considered an excellent antidote, incl. for headaches, stress and pain in the spine or other parts of the body.

Traditional Chinese Medicine presents very interesting views on this subject. According to him, foot massage unblocks the flow of vital energy (called Qi) through the channels in the feet (meridians). Thanks to a properly performed massage, the body begins to function normally.

Foot massage is not just about squeezing or massaging the bottom of the foot (sole). This is also a massage of the toes and ankles. These parts of the foot also need to be relaxed. So, let's give our feet a comprehensive massage that will return them to a healthy appearance and texture.

Purpose and results of therapy

The main goal of kinesitherapy is to return the patient to an active lifestyle. Treatment of arthrosis using the S. Bubnovsky method is aimed at preventing the spread of pathology to other joints. After all, if the knee is not functioning properly, the loads when walking are redistributed incorrectly. They fall mainly on the hip and ankle joints, provoking the development of a destructive-degenerative process in them. Regular training helps to restore the previous range of motion, improve posture, and get rid of lameness.

Contraindications

You should not exercise if you have respiratory and intestinal infections, especially if they are accompanied by high fever, chills, fever, and gastrointestinal disorders. Complete immobilization (ankylosis) of the knee is also a contraindication - in this case endoprosthetics is necessary. Doctors prohibit training if there is acute inflammation in the joint, the presence of malignant tumors of any location, or recent surgery.

Prevention

Prevention of arthrosis of the knee joint is aimed at eliminating factors that provoke its development from the usual lifestyle. These are low physical activity, increased physical activity, excess weight, smoking, deficiency of vitamins and microelements in the body. And to prevent exacerbations of pathology, doctors recommend doing physical therapy daily and avoiding hypothermia. To prevent relapses, it is practiced to wear knee pads made of sheep or camel wool with a warming effect, as well as dense elastic orthoses.