Профилактика артроза и износа суставов и связок при занятиях физическими упражнениями

 

Пожилой возраст, гиподинамия, избыточная масса тела и неадекватные физические нагрузки могут быть причиной возникновения дегенеративных изменений хрящевой ткани. Для сохранения высокого уровня физической активности необходимо регулярно осуществлять профилактику износа хрящей и капсульно-связочного аппарата суставов. Существует ряд препаратов и физиопроцедур, способных значительно замедлить изменения хрящевой ткани.

 

Глюкозамин сульфат – препарат,снижающий скорость деградации коллагена(суставной ткани)и симптомыостеоартрита. Исследования свидетельствуют, что дозы, достигающие 3000 мг глюкозамина сульфата, могут существенно замедлять деградацию суставов.

 

Хондроитин сульфат – препарат,снижающий симптомы остеоартрита,часто используется в сочетании сглюкозамином.

 

Метилсульфонилметан представляет собой пищевую добавку,обладающую антиоксидантными ипротивовоспалительными свойствами; используется для профилактики воспаления суставов и связок.

 

Коллаген II типа – компонент хрящевой ткани.Прием данного вещества способствует уменьшению воспалительныхпроцессов в суставах. Препараты коллагена выпускаются в различных формах (гидролизованный и неденатурированный коллаген).

 

Гиалуроновая кислота. По данным исследований,инъекции этого препарата в сустав при артрозе или артритеснижают уровень боли на 28–54 % и улучшают способность двигаться на 9–32 %.

 

Глюкокортикостероиды. Препараты обладают ярко выраженным противовоспалительным действием,а их приемследует рассматривать как «золотой стандарт» в раннем лечении ревматоидного артрита.

 

Ударно-волновая терапия – эффективное нехирургическое средство уменьшения боли у лиц с дегенеративнымартритом.

 

Ортезы – различные бандажи и тугие повязки,оказывающие защитный эффект на связочный и суставной аппарат засчет перераспределения нагрузки и фиксации сустава.

 

Практические рекомендации

 

Для сохранения здоровья и качества жизни необходимо поддерживать максимально возможный уровень физической активности в любом возрасте. В еженедельные занятия необходимо включать от 150 минут аэробных упражнений или 75 минут высокоинтенсивного тренинга. Превышение этих норм в 3–5 раз дает дополнительное снижение смертности в градации «от всех причин». Дальнейшее увеличение уровня физической нагрузки нецелесообразно. Имеют значение силовые упражнения как минимум 2 раза в неделю с вовлечением в работу основных мышечных групп.

 

Суточный рацион питания пожилых людей старше 65 лет должен включать 1,2–1,5 г белка на 1 кг собственной массы при умеренном потреблении продуктов, богатых ненасыщенными жирами и сложными углеводами. Для людей моложе 65 лет белковый рацион должен составлять около 0,8 г на 1 кг массы тела. Для адекватного потребления белка допускается прием пищевых добавок и протеиновых смесей.

 

Для усиления эффекта физических упражнений целесообразно рассмотреть применение циклических схем чередования углеводного и низкоуглеводного рациона, частным случаем которого является интервальное голодание.

 

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