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Hipermobilnost zglobova (povećana elastičnost)
Joint Hypermobility
It is a condition which affects the joints and soft tissue around the joints, particularly the wrists, thumbs, elbows, shoulders and knees. Often the condition is inherited. Hypermobility occurs as a result of a loose joint mechanism, and therefore the corresponding tendons and ligaments must work much harder to keep the joint stable. As a result of the condition, the patient is able to flex their joints through a much wider range of motion. If hypermobility is present in the thumbs, the patient may be able to pull their thumb back to the inside of the forearm with no effort. Spinal hypermobility is often recognised by the patient's ability to bend over when standing and, rather than touch their toes, they can place their hands flat on the floor. The ability to overbend the elbow or knee so that the joint appears reversed is also a common sign of hypermobility.
If you experience joint pain, regular swelling, recurring tendonitis or ligament damage, it may be prudent to speak with a medical professional about your concerns, particularly if you are a manual labourer or play a lot of sport. If unattended, some sufferers may experience long-term issues or irreversible tissue damage. There are many ways to treat the symptoms of hypermobility, and they generally focus on a daily exercise regime, which incorporates stretching exercises. Here are some of the exercises most commonly used:
The thoracic spine is often the first place to stiffen, particularly among young people. A daily rotation of the trunk by 90 degrees is recommended to maintain spinal mobility and prevent swelling. To achieve this stretch sit in a chair, keeping your legs forward and twist your upper body from the waist and hold the back of the chair. This will allow a 90 degree rotation of the spine when performed once to the right, and once to the left. This exercise should be completed once a day, to relieve tension and fluid in the spinal joints. Lying in the foetal position for five minutes per day is also beneficial as it allows the spinal discs to absorb water. This water will help to maintain shock-absorbing properties in the spine and keeps the tissue hydrated.
Muscle massage and muscle toning can be extremely beneficial. Massage allows good circulation of blood through the affected joints and tissues, relieves pressure and helps to tone the muscle. Simple gentle stretching helps to keep the joints mobile and strengthens muscle tone. Aromatherapy oils can also be beneficial to relieve general tension and soothe aches. Pilates is often recommended for hypermobility, as it is based on muscle tone and stretching exercises. Remember to take your time with the stretches and don't over-stretch, as this may cause further injury.
Avoid sitting still for more than half an hour at a time. Those with hypermobile joints are more prone to stiffness, so regular movements help to promote circulation and prevent locking of the joints.
The use of anti-inflammatories is often recommended by your doctor if you suffer regular swelling. Glucosamine is now widely available, and is used to help strengthen tendons aned ligaments to prevent further strains, tears or injuries. Regular doses will help to maintain overall joint strength and mobility. If you don't like to swallow pills (Glucosamine often comes as a large pill), there are effervescent drinks and muscle rubs as an alternative. Some rubs contain "aroma-active" elements, such as ginger, eucalyptus, menthol, clove and lavender. Ginger is an effective circulatory aid, whilst menthol is cooling. Lavender and eucalyptus are beneficial for relaxing the whole body, thus reducing the strain on the affected muscles.
Breathing exercises are extremely beneficial as they increase the flow of oxygen to the affected tissue. A simple breathing exercise can be performed; take a deep breath in through the nose (breathing from the diaphragm), the slowly breathe out, pulling the naval towards the spine as you exhale. This exercise can be performed at any time and helps to strengthen the core muscles and maintain a healthy back. By incorporating this breathing technique into your stretching exercises you will receive the full benefit of the stretch.
Eat plenty of fresh fruit and vegetables, lean meat and cereals, to maintain healthy blood flow and aid the immune system. Drinking good water will provide essential minerals that the body needs for hydration and health. Ginger and garlic are extremely useful circulatory aids.
A simple regime of stretching and relaxation is widely recommended. For new injuries, short periods of icing help to reduce and prevent swelling. Here's a simple acronym to remember: RICE. Rest, Ice, Compression, Elevation. This technique is used for many forms of injury to aid recovery and prevent further injury. When applying compression bandages, avoid wrapping too tightly or this may impede circulation. Remove the bandage periodically to exercise the joint and ensure good blood flow through the area.
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Anita Moorjani "Ponovno rodjena"
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