Joint pain during exercise: causes, types of pain, prevention

In just 24-36 sessions, depending on the intensity of treatment and the stage of the disease, you will be free of joint pain and discomfort during exercise, able to sleep normally and live a fulfilling life

It's important to understandIf joint pain is detected during exercise, it is necessary to select a separate set of therapeutic exercises, study the technique of performing them and exclude exercises with contraindications.With this diagnosis, it is important to attend therapy regularly, undergo a complete course of treatment in a specialized center, and later you need to keep yourself healthy in a preventive way.

A joint is a connection between two or more bones. The main quality of "design" is mobility.It is thanks to this ability that our bodies are able to perform important movements and move through space.The human body has more than 180 joints. Due to the peculiarities of the anatomy, the maximum load falls on the joints of the musculoskeletal system.Joint pain during exercise is common. It is important to find out the cause of your symptoms and know what to do to prevent the condition.

Cause of pain

Joints allow you to perform basic functions - they provide the necessary position of the body, facilitate movement and spatial movement of various body parts.The removable connection of the bones is similar to a conventional hinge. It consists of three elements:

1. The ends or articular surfaces connecting bones;
2. joint capsule;
3. The joint cavity contains lubricating fluid (called synovial fluid).

Joint pain after physical activity is common. Any stress - heavy physical work, regular exercise or excess weight can have a negative impact on the structure of joint elements, deforming them and gradually destroying them.The amount of synovial fluid in the joint cavity begins to decrease. When moving, the changed parts will be subject to severe friction and pain.

Physical activity and its effects on joints

To avoid joint pain after physical activity, the physical condition, including the musculoskeletal system, should be checked before choosing a suitable exercise.For amateur athletes, the main goals of training should be to stay in good shape, improve health and accept only positive emotions.To improve joint condition and restore nutrition, your doctor may recommend starting swimming, yoga, and martial arts gymnastics.Short, quiet jogging, Nordic walking, cycling and using an exercise bike can help strengthen the musculoskeletal system. As a result of exercise, muscles become stronger and ligaments become flexible.If a person enjoys strength sports - such as lifting weights - then the onset and persistence of joint pain after exercise is a real threat.Strong, steady or increasing impact on joints can cause destruction of osteochondral tissue, bone displacement and deformation.Most commonly, athletes experience problems with the lower limbs, shoulder girdle, and spinal joints.

Symptoms of pain during exercise

In order to accurately determine the cause of joint pain during exercise, it is important to identify the main symptoms and analyze them. The type of injury or the presence of disease can be determined by a specific combination of signs. Partial or complete dislocation of a joint may occur after strenuous physical activity. It can be diagnosed by symptoms:

• Severe joint deformation occurs;
• Strong, severe pain when making any movement of the limbs;
• Rapid swelling of nearby tissues;
• Whether there is bruising (which occurs when a ligament is torn);
• The local temperature of the injured area increases.

A combination of signs will help identify meniscus damage in the knee. This injury often accompanies professional athletes, and in most cases it is associated with increased physical stress on the limb.Symptoms include:

• The legs are forced into a bent position;
• The onset and persistence of acute pain;
• Swelling develops quickly.

An inflammatory process may occur in the joints after stress. Can be identified by the following characteristics:

• Pain may be felt during exercise and at rest;
• The pain is localized near the joint and spreads up or down the limb;
• When moving, sounds occur - squeaks, clicks, grinding;
• Swelling and redness of the skin around the "problem" area.

Types of pain during exercise

When a joint is subjected to a steady, significant load and pain occurs, its description may vary.Essentially, it can be pain, pressure, cutting. Victims often point out its explosive nature.It feels like there may be different positions. They spread inside the joint, above or below the joint, and on the sides.The intensity of expression varies; adjectives are used to define it - overt or weak. There may be periodic or constant pain in the joints.

Main causes of pain

Increased physical activity may cause pain in several "traumatic" joints.Wrist pain occurs when the tendons and ligaments of the wrist joint are damaged. Triggers are strength exercises or frequently repetitive, monotonous movements with the hands. The joints of the fingers and wrist are often susceptible to joint disease.Pain in the elbow joint is caused by pathologies - osteochondrosis (thoracic and cervical spine), ligament sprains, compression of nerves in the elbow, arthropathy, rheumatism, epicondylitis, bursitis.When the intra-articular ligaments and cartilage tissue are sprained, the meniscus changes, shifts, and compresses the lumbar nerves and knee nerve endings, causing knee joint pain. Pain accompanies the progression of arthrosis and coxarthrosis.In most cases, tendons or ligaments in the ankle rupture, dislocate, or fracture. Similar problems are common in the shoulder joint.

How to protect yourself from harm?

To prevent joint pain after physical activity, it is important to warm up before each exercise session. Professional trainers recommend "stretching" the body from top to bottom. To do this, you should perform 10 leisurely rotational movements by first bending your head and then straightening your arms, hands, and torso. As you warm up, continue with partial squats to activate your knees, rotating your feet alternately.You should start exercising under the supervision of a professional instructor. It is very important to calculate the load correctly. Gradually increase the number of repetitions of any exercise.There should be no pain when performing these exercises; fatigue should only be pleasant. If you experience any adverse symptoms, it is best to consult your doctor.

How to prevent joint pain after training?

To prevent joint pain after exercise, it is important to follow basic rules - the trainer must calculate the load based on the age and health of the athlete.Any discomfort and pain, deterioration of health is sufficient reason to suspend school temporarily or permanently and seek medical help.

Prevent joint pain during physical activity

When joint pain occurs after exercise, doctors recommend following these tips:

• Be sure to do warm-up exercises before performing the main exercises. This is necessary to "warm up" the muscles and prepare the joints for strength exercises;
• If you suffer any injury, be sure to stop exercising immediately, rest until complete recovery, and exclude dangerous sports from the complex.

To improve the condition of joints and reduce joint pain, special nutrients are needed. The diet of athletes should include cabbage, carrots, broccoli, beans, seafood, fish, seaweed, lean meat (preferably with a lot of cartilage), natural milk and kefir, egg yolks, fruits, berries, nuts, herbs, bran (fromwheat). Alcohol is not allowed.With increased physical activity, it becomes necessary to use multivitamin and mineral preparations. They should contain beta-carotene, vitamins C, E, B 12, iron, selenium, calcium, phosphorus, copper.

How does treatment work?

Doctor consultation: medical history, myofascial diagnosis, functional diagnosis.how is the progress?History collection - analysis of the disease, identification of limitations and contraindications, explanation of principles of exercise therapy, characteristics of the recovery period.Myofascial Diagnosis is a manual diagnostic method in which a doctor can assess a joint's range of motion and identify painful tightness, swelling, muscle hypotonia or hypertonia, and other changes.Functional diagnosis (conducted in the recovery room) - the doctor explains how to perform certain exercises on the equipment and observes: how the patient performs these exercises, the range of motion he can perform, which movements cause pain, the weight the patient can tolerate and the cardiovascular systemHow to react to work together. Vascular system. Identify problem areas. The data is entered into the card. The accent is set.Based on the results of the doctor's preliminary examination and functional diagnosis, a preliminary individualized treatment plan will be formulated.It is recommended that you bring:

• For spinal pain - MRI or CT (magnetic resonance or computed tomography) of the problem area;
• Joint pain – X-ray;
• Presence of concomitant diseases - medical history or outpatient card extract;
• Comfortable (athletic) clothes and shoes

At the beginning of a treatment cycle, the doctor and patient develop a treatment plan, which includes treatment dates and times, and follow-up visits with the doctor (usually 2-3 times per week).The basis of the treatment process is the use of simulators in the recovery room and treatment in the gym.Rehabilitation simulators allow you to accurately adjust the load on individual muscle groups to provide an appropriate physical activity program. Treatment plans are individually formulated by doctors based on each patient's physical characteristics. Supervision is provided by qualified lecturers. During all stages of recovery, it is important to follow correct movement and breathing techniques, know your weight standards when working on exercise equipment, adhere to prescribed treatment regimens and follow expert advice.Joint gymnastics classes help restore visual coordination, improve joint range of motion and spinal elasticity (flexibility) and are an excellent self-use preventive system.Each treatment cycle consists of 12 sessions. Each class is supervised by an instructor. The duration of a treatment ranges from 40 minutes to 1. 5 hours. Instructors will develop plans taking into account comorbidities and the patient's condition on the day of class. Teach practice techniques and monitor correct execution. Every sixth session, there is a second consultation with the doctor, where changes and additions to the plan are made based on the dynamics.How many cycles are needed? – individually for each personIt's important to know:

• How long have you had this problem (stage of disease)
• How your body prepares for physical activity (whether you do gymnastics or any type of sport). . . -

important! What result do you want.If the disease is in its early stages and the body is ready, one treatment cycle is enough. (For example, young people aged 20-30 who participate in sports. We focus on their exercise techniques, breathing, stretching, excluding "wrong" exercises that are harmful to problem areas. Such patients receive training and receive "carebody" techniques, accept advice as your condition worsens and continue to learn on your own).If the problem has been there for a long time, you don't do gymnastics, or you have concomitant medical conditions, it will take a different amount of time.

• Relieve aggravation? - One or two cycles is enough,
• Restoring functionality?
• Keep walking (climbing stairs),
• bend down to do certain tasks without effort
• Staying still for long periods of time while traveling (on a plane, in a car. . . )
• promote? support? Won't it make things worse?
• Three or more treatment cycles may be required. . .

Every organism is individual, and so is each patient's procedure.