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Самомассаж и комплекс упражнений при болезнях суставов

                                                                                     «Девять десятых нашего счастья

                                                                                     зависит от здоровья»    Шопенгауэр

Многие люди страдают от болей в стопе, ногах и часто не могут объяснить причину их появления. Ученые подсчитали, что ноги человека за день получают нагрузку равную примерно 600т при среднем весе 60кг. Полные люди испытывают более высокую нагрузку на стопы и ноги, а также те, кто носит обувь на высоком каблуке или платформе.  Наиболее распространенные заболевания ног у людей среднего и пожилого возраста – артроз и артрит.  Чаще подвержены заболеваниям опорно-двигательного аппарата работники строительной, горнорудной, машиностроительной промышленности, а также работники сельского хозяйства. Проблемы опорно-двигательного аппарата могут  возникнуть из ряда других причин: внешние(климатические условия, малоподвижный образ жизни, стрессы, нарушение режима труда и отдыха) и внутренние (психические перегрузки, нарушение режима питания, неправильное питание, нарушение обмена веществ).  Поэтому людям физического труда необходим отдых, не связанный с дополнительными физическими нагрузками, а работникам умственного труда, наоборот, необходима определенная физическая работа.

Болезни суставов условно делятся на два типа:

— воспалительное заболевание (артрит)

— дегенеративно-дистрофическое поражение суставов (артроз)

Артрит является первым признаком наличия какого-либо инфекционного заболевания в организме человека: бруцеллеза, дизентерии, гонореи, туберкулеза и др.

Артрит,поражающий   один сустав  называется  «моноартритом»,  а  многие суставы«полиартритом».  При артрите возникают сильные боли в суставах с отеками околосуставных тканей. Дальнейшее развитие болезни приводит к стойкой деформации сустава.  Конечная стадия – полная неподвижность сустава.

Артроз – это раннее изнашивание хряща.

Это может быть связано с нарушением обмена веществ, с большой нагрузкой на суставы у людей определенных профессий, малоподвижный образ жизни. Нередко причиной заболевания становится полное или частичное выключение ряда гормонов. Например, половые гормоны замедляют дистрофическое поражение хряща.

Боли при артрозе менее интенсивные, чем при артрите. Воспалительные явления отсутствуют, или слабо выражены.  Течение болезни более доброкачественное. Нарушение обмена веществ приводит к образованию излишка мочевой  кислоты и ее солей, соли отлагаются в тканях и суставах. Травмируя их и вызывая острую боль. Постепенно разрушаются связки, хрящи, кости, что приводит к вывиху суставов и деформации костей. На предплечьях и голенях появляются подкожные плотные подвижные узелки, величиной с фасоль или грецкий орех.  Если заболевание запущено, воспаление переходит на внутренние органы: почки, сердце, легкие.

Лечить суставы надо комплексно: медицинскими препаратами, соблюдать диету, применять массаж и лечебную гимнастику

Необходимо сбалансированное и правильное питание. Очень важно наличие витаминов в пище, которую мы употребляем.  В рационе питания должны быть обязательно всевозможные салаты, заправленные растительным маслом.  На десерт лучше употреблять яблоки, абрикосы и сливы. Полезны также орехи, мед и клюква. При заболеваниях ног или суставов рекомендуются следующие овощи, фрукты и ягоды:

 — арбуз. Мякоть арбуза особенно полезна для для больных артритом, подагрой и др.;

— баклажаны. Их можно принимать в пищу без ограничения как  лечебное питание при артрите, подагре и др.;

— земляника лесная. Свежие ягоды можно употреблять в больших количествах. Это хорошее лечебное средство при подагре;

 — лимон. Лимоны широко используются в народной медицине при лечении самых различных заболеваний, в том числе острого ревматизма, подагры и ломоты в суставах;

— виноград. Ягоды и сок применяются при подагре. Из виноградных листьев можно делать настои, которые способствуют выделению из организма щавелевой кислоты, поэтому являются хорошей профилактикой артрита и артроза;

— вишня обыкновенная. В народной медицине плоды вишни в сочетании в теплым кипяченым молоком используются при воспалении суставов – артрите;

 — брусника. Ягоды можно употреблять в свежем, вареном или моченом виде при лечении ревматоидных заболеваний, подагры и артрита;

—  капуста огородная. Рекомендуется при подагре. Из свежей капусты можно делать салаты, настои, бульоны и принимать в тушеном виде. Сырые листья капусты прикладывают к больным местам в качестве компресса для снятия боли и отеков;

—  кизил. Компоты, кисели, свежая ягода, варенье;

—  крыжовник. Надо съедать по 100  г ягод в день до еды  при ревматизме, подагре и др.;

Очень полезна рыба и морепродукты. В печени трески и тунца содержится оптимальное количество витамина D . Он также содержится в молоке, сметане, йогуртах и сливках.

При ревматоидном артрите рекомендуется сокотерапия.  Полезны свекла, яблоки и морковь.

Также необходимо сбросить лишний вес, чтобы облегчить нагрузку на суставы.

Самомассаж  при заболеваниях суставов.

При наличии трофических язв массаж ног противопоказан.

Пальцы ног

Начинать массаж нужно с пальцев ног. Можно использовать поглаживание, сгибание и разгибание, а также отведение пальцев назад. Затем массируются ступни, плавно переходя с кончиков пальцев по тыльной стороне ступни до голеностопного сустава. Использовать можно непрерывное поглаживание, чередуя его  с растиранием в направлении от пальцев к пятке и обратно.

Голеностопный сустав

Массаж следует начать с поглаживания тыльной стороны стопы в направлении от основания пальцев к коленному суставу. Затем перейти к растиранию голеностопного сустава, проводя движения в том же направлении. Завершить процедуру поглаживанием.

Голень

Правую голень надо массировать левой рукой, а стопу зафиксировать правой. Левую голень , соответственно, следует массировать правой рукой. Начинать массаж надо с обхватывающего поглаживания, затем выполнить растирание снизу вверх и сверху вниз. Затем потрясти икроножной мышцей.

Коленный сустав

Массаж начать с поглаживания кончиками пальцев, затем перейти к растиранию всей ладонью. После этого массаж переходит в область бедра. Можно использовать приемы  поглаживания, растирания, сотрясения, прерывистой вибрации, поколачивания и встряхивания.

Тазобедренный сустав

При массаже тазобедренного сустава и ягодиц можно выполнять поглаживание и растирание, производя движения в различных направлениях. От ягодиц нужно перейти на поясничную область. Массировать лучше стоя, слегка отклонившись назад. Движения могут быть круговыми, поперечными и продольными. Массаж можно выполнять  двумя руками.

Комплекс упражнений при артрите и артрозе.

Облегченный комплекс упражнений

Исходное положение  — стоя у спинки стула

1.Свести ноги вместе. Выполнить поочередное встряхивание правой ногой, затем левой ногой. Повторить 5 раз.

2.Ноги свести вместе, подняться на носки, опираясь на спинку стула, затем опустить.

Повторить 7 раз.

3.Не отрывая пяток от пола выполнить  8 приседаний.

4.Опираясь на спинку стула, сделать 5 прыжков на носках стоп.

Исходное положение  — сидя на стуле.

1.Ноги свести вместе, руки вдоль тела. Выполнить поочередное поднятие ног, слегка согнутых в колене.

Повторить 8 раз.

2.Положить перед собой на пол платок. Поочередно поднимать платок, зажимая его пальцами ног

Повторить 5 раз.

3.Выполнить поочередно поднимание ног с вращательным движением в коленном суставе.

Повторить 8 раз.

4.Встать со стула и побегать на месте в течении 1 минуты(если сложно, то ходьба на месте).

Выполнить потягивание всем телом, поднимая руки вверх и вставая на носки.

Комплекс упражнений средней сложности

Исходное положение  —  сидя на стуле.

1.Положить правую ногу на левую, поднять левую ногу как можно выше. Выполнить упражнение, поменяв положение ног.

Повторить 7 раз.

2.Поставить ноги вместе, поставить ступни на пятки, затем перекатывающим движением переместить упор на  носки.

Повторить 8 раз.

3.Положить правую ногу на левую. Вращать ступней правой ноги по часовой стрелке, затем поменять ноги.

Повторить 10 раз.

Исходное положение  —  стоя за стулом.

1.Поставить ноги вместе, руками опираться на спинку стула. Подняться на носки, вытянувшись всем телом, затем опуститься на ступни и встать на пятки.

Повторить 10 раз.

2.Встать боком к стулу, одной рукой опираясь на спинку, поднять ногу согнутую в колене, как можно выше. Выполнить упражнение другой ногой.

Повторить 5 раз.

3.Держась одной рукой за спинку стула, поднять вытянутую ногу как можно выше, затем опустить

Выполнить упражнение другой ногой.

Повторить 5 раз.

4.Встать боком к спинке стула и, придерживаясь за нее одной рукой, сделать 15 приседаний, не отрывая пяток от  пола. Затем выполнить 5 приседаний на носках.

5.Побегать на месте в течении 2 минут, постепенно переходя на ходьбу на месте.

В качестве лечебных мероприятий можно использовать езду на велосипеде, плавание, пешие прогулки в парке, лесу или вдоль набережной.

Самомассаж и комплекс упражнений при болезнях суставов: 1 061 комментарий

  2. Очень интересная статья, самое главное гимнастика действительно помагает, вроде начала делать не давно, а уже чувствуется разница до и после, буду конечно продолжать дальше, большое спасибо за советы

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  3. Здравствуйте. Подскажите, пожалуйста, что делать в такой ситуации. Ощущение щелчка в тазобедренном суставе у меня появилось после родов. Но я не придала этому значения. Спустя год начала активно тренироваться, значительно укрепила мышцы, растянулась и похудела. Физическая форма отличная. Решила ходить в тренажерный зал и перед этим прошла обследование. Выявили небольшое изменение в головке одного тазобедренного сустава. Запретили приседать, прыгать. Правда, врач рекомендовал бегать, но я считаю это абсурдом при таком диагнозе. Мышцы всего тела очень тренированные, боли в суставе нет, ограничения подвижности тоже. Как построить комплекс упражнений, чтобы сохранить мышцы. Ведь это важно для питания и поддержания сустава. Понимаю, что приседать нельзя. Чем заменить силовые упражнения для ног? Какое выбрать кардио вместо танцев, прыжков? Посоветуйте, пожалуйста.

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    1. Здравствуйте. Мне очень помогла гимнастика доктора Попова. Вбейте в поисковик(браузер) «гимнастика доктора Попова при(укажите точный диагноз, который вам поставили врачи)» и скачайте видео. У доктора Попова гимнастика не содержит каких-то сложных элементов, состоит из обычных движений и правильного дыхания. Гимнастика эффективная. Попробуйте, должно помочь. Но ее надо делать ежедневно и результат начинаешь ощущать через 2-3 месяца.

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  4. Лечение суставов от Бубновского : 5 упражнений. «Я назову 22 универсальных способа лечения суставов, даже если вам стукнуло 50 лет !» — о болезнях и трудностях зрелого возраста рассказывает доктор медицинских наук, профессор Бубновский Сергей Михайлович.

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  5. Даже если ты не будешь успевать заниматься спортом, но регулярно выполнять самомассаж, он поможет улучшить работу суставов, укрепить мышцы, восстановить эластичность связок и сухожилий. Для людей постарше самомассаж поможет предотвратить болезни суставов, либо поможет бороться с уже имеющимися».

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    1. Согласна с вами. За своим здоровьем надо следить. Массаж и самомассаж помогают сохранить здоровье.

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