Основные упражнения от болей в суставах ног

Довольно большой процент людей в мире, которые страдают от постоянной боли в коленях. Но кроме этого заболевания люди часто сталкиваются с ежедневными травмами и нагрузками. Мы хотим вам рекомендовать некоторые полезные советы, для улучшения самочувствия при помощи несложных физических упражнений.

Мы настоятельно советуем заняться этими упражнениями, которые принесут только пользу вашим бёдрам, коленям и ступням.

Подъем пяток

Возьмите стул и станьте за его спинкой. Затем выполняйте следующее:

  • поднимите ногу;
  • не торопясь поднимайте пятку второй ноги, пока ступня не станет полностью на носок;
  • затем медленно опустите на пол пятку;
  • упражнение нужно повторить от десяти до пятнадцати раз каждой ногой.

Этими упражнениями вы укрепите лодыжки и натренируете мышцы, расположенные вокруг колена.

Ходьба на пальчиках

Данное упражнение можно легко проделывать, занимаясь домашними хлопотами. Быстрая ходьба на цыпочках укрепит икры и выполнит отличную нагрузку на пальцы ног, и ступни.

Делать это упражнение необходимо от пяти до пятнадцати минут, пока не почувствуете усталость.

Вращение лодыжкой

Для тренировки лодыжек нужно сделать следующее:

  • сидя или стоя, поднимите ногу;
  • не спеша, ступнёй делайте вращения ноги по кругу;
  • вращайте десять раз в одну и, десять в обратную сторону, каждой ногой.

Упражнения с сопротивлением

Для выполнения этого упражнения необходимо взять эспандер:

  • установите эспандер на ножке мебели;
  • одна нога должна лежать на другой, слегка согнутой в колене;
  • верхняя нога должна быть продета в эспандер;
  • не спеша потяните ленточный эспандер на себя ногой;
  • упражнение нужно повторить до пятнадцати раз каждой ногой.

Этими упражнениями укрепляются мышцы лодыжек и бёдер.

Упражнения для пальцев ног

Для укрепления пальцев ног хорошо подойдёт игра «Хватай»:

  • для такой тренировки можно просто сжимать пальцы ног;
  • лучшим вариантом будет положить кусок ткани на пол и хватать его пальцами;
  • вместо ткани можно разбросать на полу мелкие камушки, пальцами собирать их и забрасывать в корзину.

Ходьба на мячиках

Для расслабления подушечек стопы нужно следующее:

  • возьмите теннисный мяч или другой мячик аналогичного размера;
  • сядьте на стул;
  • расположив стопу на мяче, слегка на него нажмите;
  • не спеша катайте его стопой к пальцам ног и обратно.

Бонус

Если ваши ноги устали от нагрузок, большие пальцы рук расположите на ступне и не спеша массируйте место под пальцами ног до пятнадцати минут.

Сделав это упражнение, вы снимите с ног усталость. Надеемся, что наши советы станут для вас полезными и спасут от болей в ногах.

377 ответов к «Основные упражнения от болей в суставах ног»

  1. 149902 475911Somebody necessarily support to make seriously articles I may state. That will be the extremely initial time I frequented your web page and to this point? I surprised with the research you created to make this actual put up incredible. Amazing task! 886863

  2. 427143 249246 Spot on with this write-up, I truly think this internet site needs considerably much more consideration. Ill probably be once again to read considerably far more, thanks for that information. 829928

  3. Уведомление: generic cialis
  4. Уведомление: viagra online canada pharmacy
  5. Уведомление: cbd
  6. Уведомление: benefits of cbd oil
  7. Уведомление: viagra for sale
  8. Уведомление: buy chloroquine phosphate 250mg
  9. Уведомление: ciprofloxacin generic
  10. Уведомление: cialis generic
  11. Уведомление: generic viagra
  12. Уведомление: cialis over counter
  13. Уведомление: generic cialis
  14. 352286 5719The book is fantastic, but this review is not exactly spot-on. Being a Superhero is more about selecting foods that heal your body, not just eating meat/dairy-free. Processed foods like those mentioned in this review arent what Alicia is trying to promote. In the event you arent open to sea vegetables (and yes, Im talking sea weed), just stop at vegan. 921654

  15. Уведомление: viagra without a doctor prescription
  16. 821492 581867magnificent post, extremely informative. I wonder why the other specialists of this sector do not notice this. You should continue your writing. Im confident, youve an excellent readers base already! 421055

  17. Уведомление: cialis generic tadalafil
  18. Уведомление: female viagra
  19. Уведомление: tadalafil 20mg
  20. Знаете ли вы?
    Преподаватель нескольких университетов, попавший в сталинские лагеря, и там умудрился обучать математике на куске мыла.
    Один из старейших музеев Амстердама находится в церкви на чердаке.
    Свадьба английского рыцаря стала причиной войны между двумя могущественными родами.
    Сооснователь и глава Социал-демократической партии Великобритании стал бароном.
    Роден назвал свои «Врата ада» напрямую, а его соотечественник только намекнул.

    http://www.0pb8hx.com/

  21. Уведомление: viagra for women
  22. Знаете ли вы?
    Свадьба английского рыцаря стала причиной войны между двумя могущественными родами.
    Андрогинный псевдоним не спас автора от расшифровки.
    Российских легкоалетов могут сурово наказать за действия чиновников от спорта.
    Иракский физрук получил мировую известность под псевдонимом «ангел смерти».
    Молнию можно не только увидеть, но и съесть.

    0PB8hX.com

  23. Уведомление: viagra for sale
  24. Знаете ли вы?
    Российских легкоалетов могут сурово наказать за действия чиновников от спорта.
    Сооснователь и глава Социал-демократической партии Великобритании стал бароном.
    Зелёный чай может быть розовым.
    Советский разведчик-нелегал создал в Европе разведгруппу, успешно проработавшую всю войну.
    Англичане купили заказанную португальцами рукопись голландца и бельгийца с изображениями монархов десяти королевств.

    arbeca

  25. I am the owner of JustCBD Store label (justcbdstore.com) and I’m presently trying to broaden my wholesale side of company. It would be great if someone at targetdomain share some guidance 🙂 I considered that the most effective way to accomplish this would be to reach out to vape shops and cbd retailers. I was really hoping if anybody could recommend a reputable web-site where I can purchase CBD Shops Business Sales Leads I am already reviewing creativebeartech.com, theeliquidboutique.co.uk and wowitloveithaveit.com. Unsure which one would be the best selection and would appreciate any advice on this. Or would it be much simpler for me to scrape my own leads? Ideas?

  26. I really love your site.. Very nice colors & theme. Did you make this amazing site yourself? Please reply back as I’m attempting to create my own personal website and want to know where you got this from or exactly what the theme is named. Thank you!

  27. Hi, I do think this is an excellent site. I stumbledupon it 😉 I will revisit once again since I bookmarked it. Money and freedom is the greatest way to change, may you be rich and continue to help other people.

  28. I’m impressed, I have to admit. Seldom do I encounter a blog that’s both equally educative and amusing, and let me tell you, you have hit the nail on the head. The issue is an issue that too few people are speaking intelligently about. Now i’m very happy I found this during my hunt for something relating to this.

  29. The very next time I read a blog, I hope that it doesn’t fail me as much as this particular one. After all, I know it was my choice to read, however I genuinely thought you’d have something helpful to talk about. All I hear is a bunch of crying about something you can fix if you weren’t too busy looking for attention.

  30. Уведомление: buy hydroxychloroquine online
  31. Having read this I believed it was rather informative. I appreciate you spending some time and effort to put this informative article together. I once again find myself personally spending a significant amount of time both reading and commenting. But so what, it was still worthwhile!

  32. An outstanding share! I’ve just forwarded this onto a friend who was conducting a little homework on this. And he actually bought me breakfast because I found it for him… lol. So allow me to reword this…. Thank YOU for the meal!! But yeah, thanx for spending the time to discuss this subject here on your internet site.

  33. Right here is the perfect website for anyone who wishes to find out about this topic. You know a whole lot its almost hard to argue with you (not that I personally will need to…HaHa). You certainly put a fresh spin on a subject that’s been written about for a long time. Wonderful stuff, just excellent!

  34. In this condition, Hepatic is frequently the curative and other of the onset cialis online without recipe this overdose РІ over ordinary us of the unswerving; a greater near which, when these cutaneous baby ripen into systemic and respiratory, as in valued age, or there has, as in buying cialis online safely of perceptive, the guidance being and them displeasing, and requires into other complications. tadalafil price Gvrihx aqmygf

  35. Right here is the perfect website for anybody who wants to find out about this topic. You realize a whole lot its almost hard to argue with you (not that I really will need to…HaHa). You certainly put a new spin on a subject which has been discussed for ages. Wonderful stuff, just excellent!

  36. Can I just say what a relief to find someone who really understands what they are discussing on the web. You certainly realize how to bring an issue to light and make it important. More and more people should look at this and understand this side of the story. I was surprised you aren’t more popular since you surely possess the gift.

  37. You’re so cool! I do not suppose I have read a single thing like this before. So good to discover someone with some genuine thoughts on this subject. Seriously.. thank you for starting this up. This website is one thing that’s needed on the web, someone with a bit of originality!

  38. An impressive share! I have just forwarded this onto a colleague who has been doing a little homework on this. And he actually bought me dinner because I stumbled upon it for him… lol. So let me reword this…. Thank YOU for the meal!! But yeah, thanx for spending time to talk about this matter here on your web site.

  39. We tested coffee makers for the water temperature during the brew cycle and the brewing time as well as the temperature of the coffee at the end of brewing and during the keep warm cycle. In addition, we evaluated each brewer’s ease of use, including how easy it was to read and use the controls, access the water tank and brew basket, read the markings on the tank and carafe, whether or not it had automatic keep warm and shut off cycles, and the ease of cleaning the carafe.

  40. An intriguing discussion is worth comment. I do believe that you need to publish more on this topic, it may not be a taboo subject but generally people do not talk about these subjects. To the next! Kind regards!!

  41. Уведомление: cialis over the counter
  42. I truly love your site.. Excellent colors & theme. Did you make this site yourself? Please reply back as I’m attempting to create my own website and want to find out where you got this from or exactly what the theme is called. Cheers!

  43. Amazing blog! Is your theme custom made or did you download it from somewhere? A theme like yours with a few simple tweeks would really make my blog jump out. Please let me know where you got your theme. Bless you

  44. Right here is the perfect site for anyone who really wants to find out about this topic. You know so much its almost hard to argue with you (not that I really would want to…HaHa). You certainly put a new spin on a subject which has been discussed for a long time. Excellent stuff, just wonderful!

  45. After looking at a handful of the articles on your site, I seriously appreciate your way of blogging. I saved as a favorite it to my bookmark webpage list and will be checking back in the near future. Please check out my website as well and tell me your opinion.

  46. I would like to thank you for the efforts you have put in writing this site. I’m hoping to see the same high-grade blog posts from you in the future as well. In truth, your creative writing abilities has encouraged me to get my own blog now 😉

  47. I’m truly enjoying the design and layout of your site. It’s a very easy on the eyes which makes it much more enjoyable for me to come here and visit more often. Did you hire out a designer to create your theme? Exceptional work!

  48. Great beat ! I would like to apprentice while you amend your website, how can i subscribe for a weblog website? The account helped me a acceptable deal. I had been a little bit acquainted of this your broadcast offered bright transparent idea

  49. I feel that is one of the most significant information for me. And i am glad reading your article. But want to statement on few normal things, The web site style is wonderful, the articles is truly great : D. Good job, cheers

  50. Oh my goodness! Amazing article dude! Thank you so much, However I am encountering troubles with your RSS. I don’t understand the reason why I cannot subscribe to it. Is there anyone else getting identical RSS problems? Anybody who knows the answer will you kindly respond? Thanx!!

  51. Good day! This is kind of off topic but I need some help from an established blog. Is it difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any points or suggestions? Thank you

  52. A person essentially help to make seriously articles I would state. This is the very first time I frequented your website page and thus far? I surprised with the research you made to create this particular publish extraordinary. Fantastic job!

  53. After exploring a number of the blog articles on your web site, I seriously like your technique of blogging. I book marked it to my bookmark site list and will be checking back soon. Please check out my website too and let me know your opinion.

  54. Aw, this was a very nice post. Taking the time and actual effort to produce a really good article… but what can I say… I hesitate a lot and never manage to get nearly anything done.

  55. Уведомление: cialis 20mg
  56. Can I simply say what a reduction to search out someone who actually is aware of what theyre talking about on the internet. You definitely know the best way to convey a difficulty to light and make it important. More folks have to read this and understand this facet of the story. I cant consider youre not more fashionable since you positively have the gift.

  57. I’d like to thank you for the efforts you’ve put in penning this site. I’m hoping to check out the same high-grade content by you later on as well. In fact, your creative writing abilities has motivated me to get my own website now 😉

  58. Уведомление: cialis for daily use
  59. Can I simply say what a comfort to discover a person that truly knows what they’re talking about over the internet. You definitely understand how to bring an issue to light and make it important. More people need to check this out and understand this side of the story. I was surprised that you are not more popular because you definitely have the gift.

  60. I’m impressed, I must say. Seldom do I encounter a blog that’s equally educative and entertaining, and let me tell you, you’ve hit the nail on the head. The issue is something too few men and women are speaking intelligently about. I’m very happy I stumbled across this during my hunt for something relating to this.

  61. Уведомление: side effects for tadalafil
  62. Уведомление: sildenafil 100mg
  63. You’re so cool! I do not suppose I’ve read through anything like that before. So great to find another person with a few genuine thoughts on this subject. Seriously.. many thanks for starting this up. This site is something that’s needed on the web, someone with some originality!

  64. Excellent blog! Do you have any tips for aspiring writers? I’m planning to start my own website soon but I’m a little lost on everything. Would you propose starting with a free platform like WordPress or go for a paid option? There are so many choices out there that I’m completely overwhelmed .. Any suggestions? Thanks!

  65. I truly love your site.. Pleasant colors & theme. Did you create this web site yourself? Please reply back as I’m hoping to create my own website and want to learn where you got this from or exactly what the theme is called. Many thanks!

  66. You are so interesting! I don’t suppose I have read through something like that before. So wonderful to discover somebody with a few original thoughts on this subject. Really.. thanks for starting this up. This website is one thing that is needed on the web, someone with a little originality!

  67. Wow! This can be one particular of the most useful blogs We’ve ever arrive across on this subject. Basically Wonderful. I am also a specialist in this topic so I can understand your effort.

  68. After study a handful of the blog articles on the internet site now, we really much like your strategy for blogging. I bookmarked it to my bookmark website list and will also be checking back soon. Pls check out my web page likewise and figure out what you believe.

  69. The next time I read a blog, Hopefully it won’t disappoint me just as much as this particular one. I mean, Yes, it was my choice to read through, nonetheless I truly believed you’d have something helpful to talk about. All I hear is a bunch of whining about something you could fix if you weren’t too busy looking for attention.

  70. “It’s always good to learn tips like you share for blog posting. As I just started posting comments for blog and facing problem of lots of rejections. I think your suggestion would be helpful for me. I will let you know if its work for me too.”

  71. Does your blog have a contact page? I’m having problems locating it but, I’d like to shoot you an email. I’ve got some creative ideas for your blog you might be interested in hearing. Either way, great site and I look forward to seeing it expand over time.

  72. Уведомление: viagra 100mg england
  73. Hey this is kinda of off topic but I was wanting to know if blogs use WYSIWYG editors or if you have to manually code with HTML. I’m starting a blog soon but have no coding know-how so I wanted to get advice from someone with experience. Any help would be enormously appreciated!

  74. Howdy, I believe your website might be having browser compatibility issues. When I take a look at your web site in Safari, it looks fine however, if opening in Internet Explorer, it’s got some overlapping issues. I simply wanted to give you a quick heads up! Apart from that, fantastic site!

  75. Hello, i believe that i noticed you visited my website so i came to “return the desire”.I’m trying to in finding issues to improve my website!I assume its adequate to make use of some of your concepts!!

  76. Its like you read my mind! You seem to know so much about this, like you wrote the book in it or something. I think that you could do with some pics to drive the message home a bit, but other than that, this is excellent blog. A fantastic read. I will definitely be back.

  77. Excellent post. I was checking constantly this blog and I am impressed! Extremely useful information specifically the last part 🙂 I care for such info a lot. I was seeking this particular information for a very long time. Thank you and good luck.

  78. Hello, I think your site might be having browser compatibility issues. When I look at your website in Chrome, it looks fine but when opening in Internet Explorer, it has some overlapping. I just wanted to give you a quick heads up! Other then that, awesome blog!

  79. Hmm it looks like your blog ate my first comment (it was super long) so I guess I’ll just sum it up what I had written and say, I’m thoroughly enjoying your blog. I too am an aspiring blog blogger but I’m still new to everything. Do you have any recommendations for inexperienced blog writers? I’d really appreciate it.

  80. The next time I read a blog, Hopefully it does not disappoint me just as much as this one. After all, I know it was my choice to read through, however I truly thought you would probably have something interesting to say. All I hear is a bunch of whining about something that you could fix if you weren’t too busy looking for attention.

  81. Thanks for your post. One other thing is when you are disposing your property all on your own, one of the problems you need to be aware about upfront is just how to deal with house inspection accounts. As a FSBO supplier, the key about successfully shifting your property in addition to saving money in real estate agent commission rates is knowledge. The more you realize, the smoother your sales effort might be. One area in which this is particularly important is inspection reports.

  82. It’s appropriate time to make some plans for the longer term and it’s time to be happy. I have read this publish and if I could I wish to recommend you few fascinating issues or suggestions. Perhaps you could write subsequent articles referring to this article. I desire to learn more issues approximately it!

  83. I was wondering if you ever considered changing the layout of your site? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two pictures. Maybe you could space it out better?

  84. Hi, I do believe this is an excellent web site. I stumbledupon it 😉 I will come back once again since I book marked it. Money and freedom is the greatest way to change, may you be rich and continue to guide other people.

  85. Hey! I could have sworn I’ve been to this blog prior to but right after reading as a result of some of the submit I recognized it’s new to me. Nonetheless, I’m surely delighted I found it and I’ll be bookmarking and checking back again often!

  86. Right here is the right website for anybody who really wants to find out about this topic. You understand a whole lot its almost tough to argue with you (not that I personally would want to…HaHa). You certainly put a new spin on a subject which has been discussed for years. Wonderful stuff, just wonderful!

  87. This is the right blog for anybody who would like to understand this topic. You understand a whole lot its almost hard to argue with you (not that I actually would want to…HaHa). You definitely put a new spin on a topic which has been discussed for years. Great stuff, just excellent!

  88. I like the valuable info you provide in your articles. I’ll bookmark your weblog and check again here frequently. I am quite sure I will learn a lot of new stuff right here! Good luck for the next!

  89. I have been surfing online more than three working hours today, however I never found any kind of interesting document like your own. It is quite worth enough to me. Personally, if all web owners and blog writers created great articles as you did, the internet will be a lot more useful than previously.

  90. Nice post. I learn something new and challenging on sites I stumbleupon on a daily basis. It’s always exciting to read articles from other writers and practice a little something from their websites.

  91. I want to express my thanks to this writer for rescuing me from this type of difficulty. Because of searching throughout the search engines and getting tips that were not beneficial, I was thinking my life was over. Being alive minus the approaches to the problems you have solved by way of your good guideline is a crucial case, and the ones that would have in a negative way affected my entire career if I hadn’t discovered the blog. Your primary know-how and kindness in touching everything was very useful. I am not sure what I would’ve done if I had not come across such a subject like this. I’m able to at this moment look forward to my future. Thanks so much for your specialized and amazing help. I will not hesitate to recommend your web page to anybody who requires care on this topic.

  92. I really like your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to do it for you? Plz respond as I’m looking to design my own blog and would like to find out where u got this from. thank you

  93. The very next time I read a blog, I hope that it won’t fail me just as much as this particular one. After all, Yes, it was my choice to read, but I actually believed you’d have something helpful to say. All I hear is a bunch of moaning about something that you can fix if you were not too busy seeking attention.

  94. Please let me know if you’re looking for a article writer for your site. You have some really great articles and I believe I would be a good asset. If you ever want to take some of the load off, I’d absolutely love to write some content for your blog in exchange for a link back to mine. Please blast me an e-mail if interested. Cheers!

  95. I absolutely love your blog.. Great colors & theme. Did you make this amazing site yourself? Please reply back as I’m attempting to create my very own website and want to find out where you got this from or just what the theme is called. Appreciate it!

  96. Great – I should definitely pronounce, impressed with your web site. I had no trouble navigating through all tabs as well as related information ended up being truly easy to do to access. I recently found what I hoped for before you know it at all. Quite unusual. Is likely to appreciate it for those who add forums or anything, site theme . a tones way for your customer to communicate. Excellent task..

  97. I blog quite often and I seriously appreciate your content. This article has truly peaked my interest. I am going to take a note of your site and keep checking for new information about once a week. I opted in for your Feed too.

  98. Good day! I could have sworn I’ve visited this blog before but after going through some of the articles I realized it’s new to me. Nonetheless, I’m certainly happy I came across it and I’ll be bookmarking it and checking back regularly!

  99. I blog frequently and I genuinely appreciate your information. Your article has really peaked my interest. I will bookmark your website and keep checking for new information about once per week. I subscribed to your RSS feed too.

  100. What your saying is absolutely genuine. I know that everybody must say the same matter, but I just think that you set it in a way that everybody can understand. I also enjoy the images you set in right here. They fit so nicely with what youre attempting to say. Im certain youll get to so a lot of individuals with what youve received to say.

  101. Hi, I do believe this is an excellent web site. I stumbledupon it 😉 I may revisit once again since i have saved as a favorite it. Money and freedom is the greatest way to change, may you be rich and continue to guide others.

  102. Howdy! This post couldn’t be written any better! Reading through this post reminds me of my previous roommate! He continually kept talking about this. I’ll forward this post to him. Fairly certain he’s going to have a great read. Thank you for sharing!

Добавить комментарий

Ваш адрес email не будет опубликован. Обязательные поля помечены *