Arthrosis of the hip and knee joint: effective gymnastics by Evdokimenko. Gymnastics by Pavel Evdokimenko for joints

These videos feature a set of exercises for the treatment of hip joints.

Indications for therapeutic exercises

The exercises from our video are useful for diseases of the hip joints:
- with coxarthrosis- arthrosis of the hip joints;
- in case of infarction of the hip joint - aseptic necrosis of the femoral head (also known as avascular necrosis);
- with ankylosing spondylitis, which occurs with inflammation of the hip joints;
- for faster recovery of the hip joint after injuries - joint dislocations and hip fractures.

VIDEO: Therapeutic gymnastics for hip joints, part 1
Basic set of exercises

I would like to clarify that part 1 is a basic set of exercises with which you need to start treating hip joints. And it is advisable to gradually increase the load. This is especially true for the first 2 exercises: over time, when performing them, you will need to do 12-15 lifts with each leg (and not 5-6, as in the video).

When you have mastered this set of exercises (part 1), then about a week from the start of classes, proceed to mastering an enhanced set of exercises (part 2) - see below.

In the future, it is best to practice alternating both complexes. Let's say on Monday, Wednesday and Friday you do therapeutic exercises for hip joints, part 1.
And on Tuesday, Thursday and Saturday (or Sunday) - gymnastics for the treatment of hip joints, part 2. And one day a week, Saturday or Sunday, is a day off.

VIDEO: Gymnastics for the treatment of hip joints, part 2
Strengthened set of exercises

The exercises from the second complex of therapeutic gymnastics are very effective - in many patients, a decrease in pain in the hip joints occurs immediately after the first session.
This complex of therapeutic exercises was improved by us quite recently - in 2016. And it quickly proved its effectiveness - almost immediately there were positive reviews from our patients and our viewers on YouTube.

ADDITIONALLY:

Gymnastics for knee and hip joints, part 3
"Office option"

Gymnastics for knee and hip joints, part 3- these are exercises that can be done in any conditions - at home, at work, in the office or in the country. All you need for classes is a chair and just a little free space!
You can do exercises from the third complex daily or every other day - as an addition to gymnastics for the hip joints, part 1 or part 2.

Contraindications to therapeutic exercises

Therapeutic gymnastics for the hip joints is a fairly serious treatment method that has its own contraindications.

For all their usefulness, these exercises cannot be performed:
. on menstruation days in women;
. with significantly increased arterial and intracranial pressure;
. at elevated body temperature (above 37.5 ºС); for influenza, ARVI and sore throat - you need to wait for recovery and wait another 3-4 days;
. in the first month after operations on the abdominal and chest organs;
. for inguinal hernias and abdominal hernias;
. for acute diseases of internal organs, for example, with appendicitis, exacerbation of cholelithiasis or exacerbation of cholecystitis, etc.;
. with severe heart damage and severe blood diseases.

Attention! If a particular exercise causes sharp pain, it means that it is contraindicated for you or you are doing it incorrectly.
In this case, it is better not to do it, or at least postpone it until you consult with your doctor.

Rules for performing therapeutic exercises

The main rule is that when doing gymnastics, do not rush. If you want to recover, you will somehow have to train yourself to do the exercises slowly and smoothly, without jerking.
Snatching will only tear muscles and damage joints, and will do you absolutely no good.

And remember that even if you perform gymnastics correctly, improvement does not come immediately. In the first 2 weeks of training, pain in the joints may even intensify slightly, but after 3 - 4 weeks you will feel the first signs of improvement in your well-being.

I wish you the will and perseverance necessary to regain your former ease of movement! Be healthy!

You might be interested in:

Is it possible to treat arthrosis of the hip joints with physical exercise? Dr. Pavel Evdokimenko is convinced that it is possible. And confirmation of this is the thousands of patients who come to the doctor with words of gratitude.

True, before you grab the “lifeline” healing gymnastics by Evdokimenko for arthrosis of the hip joints, you should carefully study the author’s recommendations, find out about contraindications and definitely consult your doctor. Why can’t you choose a set of exercises on your own and can physical therapy really help heal arthrosis? We'll figure out.

About Dr. Evdokimenko

For those who first heard about Evdokimenko’s healing gymnastics for arthrosis of the hip joints, it will be interesting to learn a little more about the author of the technique. Pavel Valerievich is a practicing psychophysiologist and rheumatologist with more than 20 years of experience, academician of RAMTN (Russian Academy of Medical and Technical Sciences).

Knowing full well from personal experience that many patients for various reasons are deprived of the opportunity to seek professional advice, Evdokimenko decided to formulate the main provisions of his theory, successfully tested in practice, in a series of books.

The first, “Osteochondrosis: Myths and Reality,” was published in 2001, and since then the doctor has written 9 more books about various joint diseases, including “The Secret Formula of Health,” a bestseller published in 2013.

The total circulation of published and republished books by Evdokimenko by 2015 exceeded 700 thousand copies.

What is the secret of the popularity of Evdokimenko’s books? All of them are written in simple and accessible language, and the author logically explains why various diseases of the spine and joints, which other specialists have given up on, can be cured “without any miracles.” And the doctor’s focus is not only on therapeutic exercises, but more on that below.

At the moment Pavel Evdokimenko provides comprehensive treatment of such pathologies, How:

kyphosis, stoop, early stages of scoliosis (curvature of the spinal column);
cervical radiculitis and other pathologies of the cervical spine;
displacement of intervertebral discs and thoracic hernia;
Bekhterev's disease (chronic inflammation);
gonarthrosis (arthrosis of the knees) and coxarthrosis (arthrosis of the hip joints);
meniscopathy (disease of the meniscus);
trochanteritis (inflammation of the thigh tendons);
gouty arthritis;
osteoporosis.

The doctor can be regularly seen on TV and heard on the radio, where he is invited as an expert, including Evdokimenko regularly participated in “Business Morning” on RBC and hosted his own program “Your Health with Doctor Evdokimenko” on the radio “Russian News Service”.

The most common mistakes made by patients

Pavel Valerievich is confident that not a single patient will be able to achieve the desired effect while fighting arthrosis without special exercises. Only they help strengthen muscles, “pump” blood vessels and improve blood circulation.

So, in one of his books, the doctor cites a case from practice with one of his patients - a former athlete, and retired, playing for the veterans’ team. The pain in his knees that tormented him forced him to seek medical help.

The diagnosis of “grade 3 arthrosis of the knees” suggested only one option - endoprosthetics - an operation after which I would have to say goodbye to sports. The man began to look for other options and came to Evdokimenko for advice. After examining the x-ray and general health, the doctor adjusted the diagnosis to grade 2 arthrosis, in which the fight against the disease does not involve surgical intervention.

It is important that Evdokimenko, when treating arthrosis of the hip joints, uses not only healing gymnastics, but also practices complex treatment - a series of sessions of manual therapy and cryotherapy, traction (stretching) of the joint and a course of medication.

A follow-up appointment was scheduled three months later, but imagine the doctor’s disappointment when the visiting patient reported that there were no results, and the condition of the knees had only worsened.

They began to figure it out. It turned out that the patient drank the medication, but considered the exercises “frivolous,” and the pain went away after taking the medication. In general, he did not do the exercises. At the next sports tournament, the increased load on the knees, which were not strengthened by gymnastics, negated all the results achieved. I had to start all over again.

This is precisely where one of the main mistakes of patients lies - after the symptoms go away with the help of medications and the pain subsides, they calm down and begin to ignore the doctor’s recommendations, considering gymnastics “frivolous”, “a waste of time.”

Another mistake that often leads to disasters is following the advice of “armchair experts.”. In his practice, the doctor often came across recommendations that made his hair stand on end: a hundred squats at a time for knee arthrosis, sharp leg swings and a “bicycle” for coxarthrosis. Such actions are extremely contraindicated, and a person, following unprofessional advice, then wonders why he felt worse?

It is not difficult to understand why the condition worsens with excessive loads on the affected joints. In one of his books, Evdokimenko compares cartilage with a bearing mechanism. A joint destroyed by arthrosis ceases to be round, the “bearing” becomes covered with microcracks and burrs, and the lubricant becomes thick and viscous.

If you run such a mechanism, will it become smooth again under heavy loads? Or, on the contrary, will it collapse faster? The answer is obvious. That is why the joint will collapse faster from incorrect exercises with inaccurately calculated loads and incorrect execution technique.

To consolidate the results of complex treatment, exercises should be performed correctly, preferably under the guidance of a physiotherapist.

Rules for performing healing gymnastics Evdokimenko

If joints deteriorate faster due to stress, then maybe if you have arthrosis, it’s better to give up exercise altogether? No. It is not only possible, but also necessary to do therapeutic exercises. The main thing is to follow the recommendations received from the doctor.

Here are the basic principles to keep in mind when doing the exercises:

From the composed complexes it is necessary to choose only those exercises that strengthen the muscular-ligamentous apparatus without forcing the joints to move much, that is, the dynamic exercises familiar to most are replaced by static ones.
If the patient is insufficiently physically prepared, so-called gentle static exercises are prescribed. For example, if you lie on your back and lift your leg up and hold it suspended for at least 30 seconds, the muscles will certainly begin to work, although the joints move minimally.
With arthrosis, it is important to strengthen the muscles and not load the joint, so mainly static exercises are performed, when the position is fixed for a certain time. Dynamic movements can be performed, but they are done smoothly, without jerking.

The ease of the proposed exercises is an appearance. They require both willpower and patience, because the result will not appear the next day. It will take 2-3 weeks, but you will be amazed at what “miracles” the right exercises can do.

Stretching exercises also give a good effect, but there are rules here too. You need to stretch slowly and with minimal pressure. No force on the affected joint! As Evdokimenko advises, stretch, record and “just wait” without forcing events. After the time set by the doctor, while holding the body in one position, the ligaments will relax and stretch as much as their current condition allows. The next day - a little more, then - even more.
Healing gymnastics by Pavel Evdokimenko for arthrosis of the hip joints usually includes not only movements to work out the joint of the affected limb, but also to strengthen the back and abdominal muscles. When they are “pumped,” the limbs are better supplied with blood, which means that the blood supply to the diseased joint also improves.
When exercising, it is important to maintain regularity, that is, ideally you should do gymnastics daily (or at least 3-4 times a week).
If movement is accompanied by pain, two options are possible: first, the exercise is not suitable for you, second, you are performing it incorrectly. In both cases, consultation with your doctor is necessary.
Each developed complex includes a large number of different exercises, but this does not mean that they should be performed in one day. The movements can be varied to add variety to the gymnastics.
You can include 2-4 stretching exercises and up to 6 strengthening exercises in your daily complex, spending a total of half an hour a day on them.
Exercises should be done an equal number of times with each leg with the same tension and effort.

Separately, it is worth mentioning the painful sensations during exercises. By forcing muscles and ligaments atrophied by arthrosis to work, you will, of course, experience aching, painful sensations, especially in the first weeks of training, and this is normal. But with regular practice, they will go away in a few months.

Contraindications

Healing gymnastics by Pavel Evdokimenko for arthrosis of the hip joints is the author’s treatment method, which, naturally, has contraindications, which is why it is so important that the course is selected by a physiotherapist.

Only a doctor who knows the basics of physical therapy can create a set of exercises correctly, taking into account the patient’s age, the degree of joint damage and other characteristics. The doctor also determines and supervises the sequence and number of repetitions of one movement, as well as the time of fixation of the body in a particular position.

The most important thing to remember is - You can’t do any gymnastics during periods of exacerbations. First, they are eliminated with the help of other treatment methods (for example, with the help of medications), and only then they begin to perform exercises.

Strength exercises to strengthen the muscle corset and ligaments are contraindicated or prescribed in doses:

after surgery in the peritoneum and chest;
at hernias in the area adjacent to the affected joint(groin, stomach);
with exacerbation of chronic diseases of internal organs;
with high blood pressure;
for severe diseases of the cardiovascular system and blood problems;
at high temperature;
during periods of menstruation in women.

Stretching movements should not be done if:

joints and spine are “loose”;
have hernias;
increased temperature;
women during their periods.

Several useful movements for the hip joints according to Evdokimenko

It is impossible to list all the exercises developed by Pavlov Evdokimenko as part of healing gymnastics for the treatment of arthrosis of the hip joints in one article. Let's look at just a few of them:

Lie on the floor with your stomach down. Bring your legs together, extend your arms along your body. Smoothly lift your leg up as far as your body condition allows. Hold the position for 5-7 seconds. Slowly lower your leg to the floor. Repeat with the other leg. Do 5 repetitions with each leg, lifting the limbs exclusively with the help of the hip joints and completely relaxing the legs while they are on the floor.
Lie on your left side. Bend your right leg at the knee. Raise your extended right leg and hold for up to 30 seconds. Then lower your leg and relax. Repeat 5 times with each leg.
Sitting on the floor with your legs extended, straighten your back and point your toes toward you. Place a towel over your feet, leaving the ends in your hands. Take a deep breath and slowly bend forward. Having reached the maximum point, exhale smoothly and relax. Hold the position for a minute, and then try to bend deeper, slightly pulling yourself up with a towel. Again, fix the position and relax, and then try to tighten your thigh muscles for 5-10 seconds and stretch forward again. Smoothly return to the starting position. Repeat 5 times.

The correct and uninterrupted operation of the musculoskeletal system is largely determined by the condition of the joints.

They provide the mobility of the skeleton. When healthy, cartilage distributes stress and absorbs stress.

Problems in the hip area cause great discomfort and suffering. Illnesses can appear with age.

To prolong the youth of the body and improve mobility, Evdokimenko’s gymnastics for the hip joints was created. The therapeutic exercise complex will help strengthen ligaments and muscles, as well as activate blood flow.

Pavel Evdokimenko is a rheumatologist with 20 years of experience. He is known for his development of methods for complex treatment of many diseases.

In addition, he created unique gymnastics, manual techniques and joint traction techniques.
The doctor provides assistance with postural disorders, pathologies in the cervical spine, osteoporosis, arthrosis of the knees and meniscus disease.

Evdokimenko published a series of books about osteochondrosis and various joint diseases, which sold in large quantities.

Basic principles of gymnastics

A set of exercises is selected in each individual case. Since the affected joint may have different locations.

It is important to take into account the degree of pathology, the severity of the disease and the presence of complications.
Dr. Evdokimenko offers exercises for large joints with arthrosis. At the same time, you can get good results in a short time. Therapeutic gymnastics is used to improve tissue trophism, as well as to strengthen ligaments and muscles.

In this case, strong loads are not used, which can cause further progression of the disease.

Indications for Evdokimenko gymnastics

Healing gymnastics has the following indications for use:

or arthrosis of the hip joints;
arthrosis of the knees;
early stages of scoliosis;
cervical radiculitis;
displacement of intervertebral discs;
meniscopathy;
inflammatory process of the thigh tendons;
osteoparosis;
gouty arthritis.

Contraindications to gymnastics

There are also some contraindications to gymnastics. You should not exercise during periods of exacerbation of the disease. It is better to relieve the inflammatory process with the help of medications, and then move on to physical therapy.
Loads and stretching are contraindicated in the following cases:

hypertension;
hernia in the abdomen and groin;
for chronic diseases of internal organs;
after operation;
severe vascular and heart diseases;
critical days for women;
heat.

Gymnastics is used for treatment when remission occurs. In this case, normal body temperature is established and pain is reduced.

Rules for performing gymnastic exercises

To start practicing, just download a suitable video clip with a set of exercises. Or look at the end of this article.

But at the same time it is necessary to study the rules for performing the complex. For example, with arthrosis, you need to strengthen the muscles, and not load the joints.

In this case, static movements are used. They allow you to activate muscles with minimal joint movement.

Over time, it will be possible to move on to more dynamic movements. Complexes should be changed periodically.
Here are the basic principles to keep in mind:

From the complex you should choose exercises to strengthen muscles.
In case of poor physical fitness, gentle static exercises are used.
Static movements are used, in which the position is fixed for a certain time. Dynamic exercises are performed smoothly.
Stretching is done with minimal pressure and slowly.
Not only the joints of the affected areas are treated, but also the muscles of the back and abs. Since in this case the limbs are better supplied with blood.
Exercises should be performed regularly, at least 3-4 times a week.
Movements can be changed.
The daily complex should include about 6 strengthening movements and 2-4 stretching ones. Classes should take approximately half an hour.

Despite the ease of the exercises, the effect will be noticeable within 2-3 weeks. However, in the first weeks, pain in the joints may intensify.

As the reviews confirm, relief will come over time. The basic rule for physical therapy is no rush.

Exercises should be performed without jerking, as this can tear the muscle.

Movements

You need to exercise on a special mat. You can also use a blanket or rug. Let's consider a basic complex with exercises.

Exercise 1

You need to lie on the floor, place your legs straight and extend your arms. Then the right leg is raised up to an angle of 15 degrees. At the top point it needs to be held until count 40.

After this, return to the floor.
A static lift of the left leg is also performed. Then comes the dynamic part of the exercise. First, the right leg rises to the same height 12 times, and then left.

At the top point, the limb must be fixed for a couple of seconds.
The abdomen and pelvis should be pressed to the floor, and when lifting the legs, force should be applied to the buttocks and thigh muscles. The pelvis should not be pulled along with the leg.

You cannot raise your legs high and sharply.

Exercise 2

While lying on the floor, bend your right leg at an angle 90 degrees, and leave the left one in a straightened state.

Then the right limb is raised at an angle of 10 degrees and held on the count of 40. Then the same lift is performed with the left leg.

After this, the dynamic part is carried out. With each leg bent at the knee, lift up the 12 times. In this case, you need to linger at the top point for two seconds.
With a disease such as coxarthrosis, exercise should not cause pain. Physical therapy should be carried out smoothly and without jerking.

Exercise 3

You need to lie on the floor and raise both legs at an angle 15 degrees. You need to spread your legs apart and then bring them together.

At the same time, the muscles of the buttocks and thighs become tense. Need to do 10 reps and at the same time do not lower your feet.

For older people, the amount should be halved.

Exercise 4

You need to lie on your right side and bend your lower leg, leaving your upper leg extended. The left limb is raised at an angle 45 degrees and lingers at the top point for 40 seconds.

Then the leg returns to its original position and the whole body relaxes. After this, you need to turn over and repeat the movement for the other leg.
When doing this movement, you should not strain your thigh too much, but rather work with your buttock. It is worth considering that an equal load is required for both hip areas.

Exercise 5

First you need to lie on your right side. In this case, the right leg should be bent at the knee and the left leg should be placed straight. Then the straight leg must be raised at an angle 35 degrees.

Then the foot turns outward. The whole leg should be involved, not just the foot. Need to do 15 such spreads.

Then the leg lowers and the body relaxes. After this, the same thing is repeated only with the other leg.

When performing gymnastics, pain should not be allowed, since with arthrosis the hip joint is weakened.

Exercise 6

In a lying position, your legs should be spread apart and bent. The pelvis rises as high as possible above the floor and lingers 40 seconds.

After time has passed, it falls back. Then the pelvis is raised to an angle of 15 degrees and fixed in this position on 2 seconds.

Then it lingers for the same amount at the bottom point. Need to do 15 reps.
You should not put too much stress on the damaged joint, so you should lean on your shoulders when lifting.

If you are overweight, then you should be very careful when performing gymnastics.

Exercise 7

Starting position, sitting on the floor. In this case, the back and legs should be straight. You need to smoothly lean forward and try to clasp your feet with your hands.

You should remain in a bent position 3 minutes. This is done only once.
You should bend as long as your body allows.

To avoid harming your back, you can use a towel to hold your feet.

In this case, the spine should not bend too much.

Exercise 8

You need to sit on a chair and bend your legs at an angle of 90 degrees. Then you need to straighten your right leg and raise it high, fixing the position on 30 seconds.

The same should be done for the other leg. It is important to do 4 reps.
When performing this movement, the hip joint should not come off the chair.

Exercise 9

You need to sit on the floor and lean your back against the wall. Then your legs should be spread as wide as possible. The leg needs to be bent at the knee, and then begin to bend it towards the floor, inward.

At the lowest point you need to linger for 10 Seconds. These movements should be repeated 4 times. This exercise can be performed at the initial stage of arthrosis.

Gymnastics should be carried out for 30-40 minutes. After classes, you need to self-massage the outer and inner surfaces of the hip joint.

In this case, you should rub from the knee. Therapeutic physical training complex should be performed regularly.
Therapy for arthrosis requires an integrated approach. In addition to gymnastics, the doctor must prescribe physiotherapy and special medications.

The treatment method involves improving blood flow and providing cartilage tissue with nutrients. It also restores joint mobility and relieves pain.

Rheumatologist Pavel Evdokimenko believes that patients with gonarthrosis should resort to the following therapeutic agents:

Non-steroidal anti-inflammatory drugs that will relieve pain and inflammation.
Chondroprotectors that promote the restoration of cartilage tissue.
Intra-articular injections that relieve painful symptoms of the disease.
Ointments and gels that have an analgesic effect.
Manual therapy.
Physiotherapeutic procedures.
Compresses.

However, healing gymnastics is the most important technique for eliminating the unpleasant signs of arthrosis of the knee joint.

A set of exercises according to the method

Gymnastics for gonarthrosis is intended for those patients who have experienced a period of subsidence of exacerbation of the pathology. Doctor Evdokimenko believes that gymnastics for the knee joints has the following beneficial properties:

Strengthens the muscle groups of the lower extremities.
Increases the elasticity of knee ligaments.
Normalizes blood circulation, as a result of which the metabolic process improves.
Improves the general condition of the patient and his emotional background.

You need to train regularly to achieve positive results. The course of treatment lasts on average from 2 to 4 weeks. Gymnastics should be performed at least 2 times a day for 10–15 minutes. It should not cause pain to the patient.

Before starting exercise therapy, it is necessary to warm up the muscles. To do this, you need to warm up. It includes traditional walking exercises:

on the spot;
on tiptoe
on the heels;
on the outside of the foot;
on the inside of the foot;
breathing exercises.

It is allowed to add slow walking to the warm-up with knees raised above the waist. It should last at least 5 minutes. You can walk with your shin raised back, trying to reach your buttocks with your heel. It also lasts up to 5 minutes. It is useful to squat 10 to 20 times.

Exercise therapy for arthrosis can be performed on patients of any age. It is allowed to combine gymnastics with swimming in the pool or hatha yoga. They have a beneficial effect on joints and muscles.

Important! For older people, the likelihood of undergoing joint replacement surgery is significantly reduced by regularly performing exercises.

8 best exercises for arthrosis

These exercises should be done in a certain sequence:

You should lie on your stomach, place your arms along your body. Then raise your straight right leg 20 cm from the floor and hold it on weight for 40 seconds. At this time, the pelvis should fit tightly to the surface. After time has passed, change legs.
Lying on your stomach, bend your leg at the knee joint at an angle of 90 degrees and carefully lift it 10 cm from the floor, hold it suspended for 12 seconds, then perform the same action with the second limb.
Lying on your stomach, raise both legs, then spread them apart and bring them together.
Take a lying position on your right side, bend your leg, and meanwhile straighten and raise your left leg as much as possible, hold it like this for 20 seconds, then do the same on your left side.
Sit on a chair, first straighten your leg, holding it suspended for a minute. After this, repeat the same with the other limb. If your knees start to hurt, you need to stop doing the exercise.
Stand next to a chair, holding the back of it with your hands, smoothly rise onto your toes, remaining in this position for a few seconds, and then carefully lower your feet to the floor.
Continuing to stand next to the chair and leaning on it, you should stand on your heels, trying to lift your feet up.
Standing next to a chair, you should raise your right leg on your toes while keeping your left leg stationary, then do the same with the other leg.

After performing gymnastics, you need to do self-massage, rising from the knee to the groin area. First, rub the skin vigorously, then warm up the muscles. Finish the massage with light strokes.

Important! Exercise therapy is contraindicated for some patients. Gymnastics should not be performed on patients with heart and blood pathologies, as well as an inguinal hernia. It is prohibited for people with acute inflammatory disease of any localization.

When performing physical therapy exercises, you should not rush, try to use muscles, not joints. If some exercise brings discomfort, it is better to abandon it and replace it with another.

Statodynamic gymnastics according to the method

To improve blood circulation in case of a dislocation or fall on the lower limb, a well-known rheumatologist recommends the following set of physical exercises:

Take a lying position, bend your left leg at the knee, placing your foot on the floor, straighten your right limb and raise it to a distance of 25 cm, pull your toe towards you and hold in this position for at least 30 seconds. Then repeat all actions with your left foot.
Perform 10 to 14 leg raises.
Extend and bend your feet, keeping each leg at a distance of at least 20 cm from the floor.
Extend your right limb and stretch your toes, while resting your foot on the surface. Fix your leg in this position for 20 seconds.
Lie on your stomach. Bend your knees and lift them one by one, first at a slow pace, then gradually accelerating. You cannot lift your pelvis off the floor. The load should be directed to the buttocks and back of the thigh.
Lie on your side. Raise straight legs one at a time.
Take a sitting position. Stretch your lower limbs in front of you, then smoothly stretch your chest towards your hips without sudden jerks or bending your knees. To ensure that the pelvis has the correct tilt, the doctor recommends using a towel under the buttocks.

When performing any exercise therapy complex, you must consult a specialist.

Who is contraindicated in gymnastics for gonarthrosis?

cardiovascular diseases;
bleeding disorders;
hernia;
in the first days after knee surgery;
during the period of acute infectious pathology.

If you do not listen to the opinion of specialists, then instead of improving, the patient’s condition may worsen significantly.

Features of manual therapy and physiotherapy

If your knees hurt, then manual and physical therapy give noticeable results in combination with medications. Manual therapy consists of two types of effects on joints:

The first is mobilization. In this case, the joint is gently stretched, which eliminates muscle spasm and restores partial mobility, reducing pressure on the articular cartilage.
The second type is manipulation. It consists of one sharp and short movement. Relief occurs immediately, pain decreases, and range of motion is restored.

Dr. Evdokimenko considers the following effective physiotherapeutic procedures:

the use of leeches, or herudotherapy;
acupuncture;
laser treatment;
cooling method, or cryotherapy;
ultrasound treatment;
treatment with ozokerite.

You can get acquainted with the set of exercises according to Evdokimenko in the video.

Dr. Evdokimenko believes that treatment for gonarthrosis is lifelong. But by selecting complex therapy, the process can be stopped.

– I found out about gymnastics for gout by accident. I thought that I knew almost everything about the treatment of this disease. Namely, that it is limited to a strict diet and regular intake of allopurinol.

But this doctor’s book caught my eye - “Pain in the Legs.” I read it and realized that therapeutic exercises are one of the main components in recovery.

Its regular use can significantly reduce the amount of medications taken. Or stop using them completely. A well-known rheumatologist offers a set of four simple exercises to combat gout and restore the ankle joint.

train the foot muscles

I.P.: We stand right next to the back of the chair. It will serve as a kind of support.

Execution: we rise on our toes to the maximum amplitude and remain in this position for one minute.

We return to SP at a slow pace. – we lower ourselves over the entire area of the foot. Relax the leg muscles for one to two minutes.

Ten to fifteen times we perform the same movements smoothly in dynamics. The order is as follows:

we rise on our toes to maximum amplitude;

fix this position for one to two seconds;

We also slowly return to I. P.;

relax the leg muscles for the same period of time.

I.P. - the same as in the previous one. If before this we rose on our toes, now we will need to do it on our heels.

Static version of the exercise: raised your socks, remained in this position for a minute.

We returned to i. p., stood on full foot, relaxed the muscles of the legs.

The order of performing movements in dynamics (also 10 – 15 times):

standing on your heels, gently raise your toes;

at the point of maximum amplitude, we fix our body for one to two seconds;

return socks to the floor;

Briefly relax the muscles of the foot and lower leg.

I.P. - the same as in the previous exercises. Holding the back of the chair with both hands, make the toe of your left foot the reference point. Raise the heel to its maximum height. The foot of the other leg is completely on the floor.

Execution: smoothly change the supporting limb:

the left foot gradually moves to the floor over the entire area of the sole;

at the same time, the heel of the other leg rises to its maximum point.

We repeat the movements for at least a minute. To get the maximum effect when performing the dynamic version of exercises 1 – 3, Dr. Pavel Evdokimenko advises creating an internal sensation of a “wave of blood” up the legs.

strengthening the ankle joint

This gymnastic element is recommended for strengthening the muscles of the ankle joint. The quality of nutrition of the foot joints largely depends on their tone. And that means their condition.

I.P. - sitting on a chair. Heels are on the floor, shoulder width apart. The toes are naturally raised.

Execution order (10-15 times):

We smoothly bring the socks towards each other. The heels remain on the floor;

turn the feet outward;

back to i. etc. and try to relax the muscles of the foot and lower leg.

The undoubted advantage of this therapeutic gymnastics complex is that there is no need to go to the gym. Some of its exercises can be performed in any suitable place - at home, in the office, even at a bus stop. Without exaggeration, we can say that the therapeutic gymnastics of Pavel Valerievich Evdokimenko is capable of working miracles.