13. Rune “Fortress” (Scandinavian “Ingh”) Key word: fortress. The rune depicts the main part of the support-power frame of Vedogon (photo 20). We will use it when studying frame points, vectors and levers used in “Vles” (“Veles (bear) wrestling”). Rune

14. Rune “Veles” (Scandinavian “O’Dal”) Key words: heritage, Veles. The rune “Veles” (photo 21) contributes to the formation and strengthening of the boundaries of Vedogon or individual combat space. It clearly divides space into one’s own and someone else’s, and contributes to the development of combat

Therapeutic walking and running. Healthy walking is also effective look movement therapy. During this type of physical activity, the main muscle groups are tensed, the work of the respiratory and cardiovascular systems is sufficiently enhanced,

Running for diseases of the spine Running is another suitable form physical activity for patients with spinal diseases. But not during an exacerbation, when this type physical activity is excluded completely. When running, almost everyone gets a load

Walking is good for you! Ordinary walking can become a whole complex useful exercises for load different groups muscles. While walking, sometimes we turn our feet inward or outward, squat a little, stretch out and hold one or the other leg in this position.

The best medicine for hernia lumbar region spine is correct execution motor functions person. When the vertebrae move away from each other, fluid returns to the intervertebral discs. Therefore, in this case, you can simply walk. But even here you definitely need to know when to stop, otherwise the condition will worsen. So what is walking with a herniated disc and how is it useful? Let's take a closer look.

Is regular walking harmful?

Yes, walking with a hernia of the lumbar spine is harmful in some cases. There is an opinion that diseases in the spinal column can occur due to the ability to walk. This phenomenon is explained by one of the most common hypotheses: human body not adapted to this lifestyle. People are supposed to walk barefoot on soft ground, but we walk on hard surfaces and wear hard shoes. Under such conditions, “impacts” occur in the intervertebral space with each step.

Shock waves spread throughout the body, including intervertebral discs, which can lead to pathologies. This is not just an assumption; it is supported by many studies. Special accelerometric sensors were implanted into people's bones. Thus, scientists have found that when walking quickly on modern hard surfaces, a huge load is placed on the entire body, most of all on the heels. The impacts reach the head and spine, which over decades leads to a herniated disc, especially in the lumbar region.

What kind of walking can be useful?

IN for preventive purposes Experts recommend choosing the right shoes so you can walk on soft surfaces. Pace health walking equal to at least 120 steps per minute. Walking along softened earth, a forest or garden path is not only useful, but also pleasant from an aesthetic point of view. In addition, this is the most widely available physical activity. During movement, breathing is active and many muscles and their groups are involved.

Doctors recommend walking at least 7-8 km a day and taking 10,000 steps. Research has shown that in the last century, city residents walked 5 times more distance per day than modern city residents. Walking for the treatment of lumbar disc hernia should begin with minimal load. At first, an hour is enough to walk 2-3 kilometers.

In the future, try to set yourself goals to complete more and more. For example: tomorrow you will walk 10 steps more than today. And the emphasis should be placed only on endurance. You cannot interrupt classes when you have already started studying; go regardless of the weather and every day. After a couple of months, you will get used to it, and there will be no difficulties with daily walking.

Additional Information

It is very useful for overweight people to walk a lot, because in just an hour of active walking they “burn” about 35 grams of fat. But it is harmful for them to run, since when they sharply push off from the ground, a large overload occurs due to their weight. You can walk to work or school, this is an excellent prevention of spinal diseases. Also high physical activity saves from:

• muscle atrophy;
• helps improve blood circulation.

According to generally accepted standards, when they say that a person walks quickly, this is equal to approximately 130 steps per minute, average - 90-120, slowly - 80. It is also important to do this correctly, namely: do not bend your back, stretch out your stomach and walk with a raised head. And in winter time you can engage in skiing, which increases endurance, develops cardiovascular system, improves metabolic processes, has a beneficial effect on the overall emotional condition person.

Nordic walking

Besides, in Lately Nordic walking has become very popular. The Finns first began to use the technique back in the thirties of the last century. These were skiers who thus wanted to engage in sports at times of year when there was no snow. And we simply walked along rough terrain with poles, but without the skis themselves. Thanks to this, they always kept themselves in shape and achieved significant achievements in tournaments and Olympiads.

And at the end of the 20th century, scientists conducted research on Nordic walking. The results proved that this sport has a beneficial effect on general state body. Therefore, Nordic walking was included in the program of many rehabilitation centers. It has become very popular in many sanatoriums in the CIS and beyond. Indications for use are as follows:

• excess body weight;
• lung diseases;
• of cardio-vascular system;
• metabolic disorders;
• diseases of the musculoskeletal system, such as hernia lumbar spine, osteochondrosis and so on.

But how does Nordic walking differ from regular walking, except for the use of poles? The main difference is that when moving with support, about 90 percent of people are involved in the process. skeletal muscles. And with normal walking, only 40%. Thanks to this, the load on a person increases, as a result of which many more calories are burned and the muscles are strengthened better. Blood circulation also improves, the heart trains and lung capacity increases.

Calculating the length of the sticks

In sanatoriums, groups of several people practice Nordic walking. First, they do a short warm-up and walk through the park on the territory of the health facility. The instructor selects poles for the height of each participant, because the longer the projectile, the more load. The length of the stick is calculated using the following formula: height is multiplied by a special coefficient, which is equal to 0.68. The lesson takes place at a fast pace, patients must imitate the movements of skiing, rolling their heels onto their toes. They walk like this for about 40 minutes and 3 times a week.

There is no age limit for this treatment. The technique cannot be used only by patients who need surgery when an exacerbation occurs chronic illness or acute infection. The result of the treatment is very effective, because muscle tone increases, the spine strengthens, joint mobility and metabolic processes improve.

Walking shoes

The wrong shoes can cause pain not only in your feet, but everywhere musculoskeletal system. Casual is not suitable, even with flat soles. The right shoes fit your feet, don't rub, and aren't too loose. It should also secure the ankle.

To make asphalt or other hard surfaces less harsh on your feet, you can increase the shock-absorbing function of your sneakers. Place soft foam insoles in them and wear thick woolen socks. Sneakers should be flexible, especially in the sole area. Thanks to this, additional muscles and many joints will be used when walking. The laces should be laced loosely, not tightly, so that blood circulation is not hampered and the joints of the lower limb function normally.

More recently, people walking with poles but without skis caused sincere bewilderment among others, but today Nordic walking is gaining more and more popularity in Russia.

After all, this is not just a walk with ski poles, but a type of recreational gymnastics that has become a favorite hobby for many. How does Nordic walking “work” and what are its benefits? Let's figure it out.

Fitness alternative

Nordic walking is safe, effective and accessible view physical activity. While walking, relying on poles allows you to relieve the spine and joints lower limbs: knee, ankle, hip. This is important for those who have joint problems, scoliosis, herniated discs, flat feet or, for example, overweight bodies. Leaning on sticks, we redistribute the load, transferring it to the upper shoulder girdle. We can walk more, we don’t get tired quickly, and our joints don’t experience much stress.

The interesting thing is that during normal walking, 45% of the muscles are involved, and when walking with poles, the upper shoulder girdle is activated, and this plus another 45% of the muscles. As a result, we get 90% of the working muscles of the whole body. You burn twice as many calories as normal walking and jogging. So this is a great alternative to fitness and gym classes.

Not so simple

It would seem that he took the sticks in his hands - and forward! However, this matter also has its own subtleties.

There are two types of walking with poles: Nordic and trekking. Many of the people we see on the street with poles are engaged in trekking. For it, special taller and more massive sticks with a powerful handle are used. The stick is grabbed by hand using a loop, like on a ski pole.

In this type of walking, poles are used for support on long hikes. For Nordic walking, the poles have a lanyard loop. With the help of such a loop in the form of a half-glove, the stick is attached to the hand. This is necessary so that the stick is an extension of the arm and is tightly attached to the hand. At correct technique Walking should relieve tension from the hand. In addition, Nordic walking poles are lighter and have a comfortable ergonomic handle.

There are different sticks

For effective classes When Nordic walking, it is very important to choose the right poles.

The choice of sticks is an individual matter; their length depends on the person’s height. This is important to know so that there is no unnecessary load on the upper shoulder girdle. There are two types of poles: telescopic and growth.

Telescopic ones are adjustable in height, they are easy to transport, and all family members can use them, changing their height to suit their height. But this type has one important drawback: the adjustment mechanism wears out over time; during exercise, the stick can simply fold, causing a person to lose support. Most often they are taken with them when traveling. The height sticks are not adjustable in height. It is advisable to purchase them for permanent classes, when a person has already decided to practice Nordic walking seriously and for a long time, he already knows his pace and can calculate the height of the poles for regular exercise. Standing poles have a very important advantage - their reliability, they will not let you down.

It is believed that the lower the level physical training person, the smaller the height of the stick should be. A simple formula is used to calculate it. For a person with high level physical activity length is calculated using the following formula: 0.7 times height. With an average level of physical activity - 0.68 we multiply by height, with a low level of activity - 0.66. For beginners, it is better to use poles 5 centimeters lower than the height calculated by the formula.

If you take average formula, for a person 165 centimeters tall, you need to take poles 110 centimeters long. The stores sell poles made of aluminum and carbon. The price range is wide. A beginner doesn’t have to buy expensive ones right away; you can start with budget ones.

In addition to special poles, clothing that does not restrict movement and maintains optimal body temperature should be selected for exercise. It is very important to choose the right comfortable shoes. It should not get wet or cause discomfort, of course, no heels, and it is advisable to choose shoes half a size or larger.

Exercise for fun

When starting to practice Nordic walking, it is important to remember that each person has their own pace depending on their level of physical fitness. You need to monitor your well-being and exercise to the best of your ability, getting maximum pleasure from the activities.

There are three workout modes: health mode, fitness mode and sports mode. If during a Nordic walking class a participant can calmly talk without shortness of breath and sing, then he is exercising at a health level; if he talks with shortness of breath and can no longer sing, then the loads have switched to a fitness mode.

And there are clear restrictions on heart rate. There is a formula by which we find maximum amount heart beats per minute: 220 minus age. 55-65% of this number is a health level, 65-75% is a fitness level, above 75% is a sports training level. But the sports level is intended specifically for athletes - in order to increase endurance.

The load on the body can be increased by exercising on rough terrain - where there are slopes, ravines, you can walk on sand.

For anyone and everyone

Another advantage of Nordic walking is that you can train at any time of the year and at any time of the day, even in the evening after work; experts assure that the surge of strength and energy will be so harmonious that it will not interfere with falling asleep later.

There are no contraindications to individual Nordic walking lessons with a trainer. But there are contraindications to group training: acute heart attack myocardium, acute stroke, severe violations heart rate, uncontrolled arterial hypertension, spicy infectious diseases, and chronic diseases in a difficult stage.

Well, it’s no secret that classes are beneficial only if they are regular!

Intervertebral hernia is a pathological neoplasm due to displacement of the nucleus pulposus of one of the intervertebral discs. Occurs due to injury, lack of vitamins, congenital pathologies, improper load or sudden change in weight. The cause of the disease may also be the destruction of the structural components of the spine during poor nutrition.

Intervertebral hernia is a common disease. Therefore, it is not surprising that many are interested in whether running is allowed with a hernia of the lumbar spine.

Opinions about the benefits of running

Is it possible to run or not with a herniated disc in the lumbar spine? This question interests almost all athletes who are faced with this disease. But only the attending physician can provide the answer. After all, each patient is assigned an individual exercise program, taking into account clinical features, stages of the disease and general physical condition bodies.

Modern doctors still cannot come to a common opinion on whether running with a lumbar hernia is dangerous. But at the same time, many are inclined to believe that light jogging is beneficial to the body and can significantly strengthen muscles, as well as normalize the functioning of all body systems.

Thus, supporters of the theory about the benefits of running during a hernia recommend exercising in special shoes with shock-absorbing soles and avoiding prolonged exercise. They also believe that the spine is nourished only by diffusion from other tissues, since it does not have its own blood vessels. Consequently, running and fast walking contribute to this process, thereby protecting the intervertebral discs from rapid aging, osteochondrosis and other diseases of the spinal column.

When choosing a lesson plan, the main rule is complete absence patient pain.

If the doctor has approved running, it is necessary to take into account that it is important to give up active loads. After all intervertebral disc can move out even more and cause injuries to the nerve endings of the lower back. In this case, the harm from the exercises will be much greater than the benefit.

Rules

When running, you need to take your body as seriously as possible and adhere to a number of rules. It would also not hurt to check the condition of the hip and ankle joints.

• If pain occurs, you should immediately stop running and consult your doctor.
• There should be no discomfort or pain while running.
• It is recommended to carry out the first training under the supervision of an instructor - this will help to correct the technique and, if necessary, reduce the load.
• Running should be measured: without acceleration, sudden movements or twisting.
• Follow the plan and don't strive to conquer marathon distances.
• It is recommended to divide the distance into several parts - this will give the lower back an opportunity to rest.
• Overvoltage is not allowed. Classes must end on time. Please note that the optimal running time is no more than 40 minutes.
• Taking analgesics before training is prohibited. This can lead to overexertion due to lack of pain sensation.

Unfortunately, even with positive dynamics of the disease under the influence of increased vertical compression of the spine intervertebral disc recovers much more slowly.

This is caused strong tension and concussion of the spine. Therefore for get well soon It is advisable to replace running with more. A good option counts walking, allowing you to increase the endurance of the body.

Walking

As a physical activity for intervertebral hernia, it is recommended to walk more. The nearest park, forest or school stadium is perfect for this activity. Unlike running, walking is characterized by more gentle loads on the lumbar region.

Walking with a hernia should be enjoyable, help improve the patient’s mood and be supervised by the treating specialist. Training should begin at a moderate pace, without overworking the lumbar spine and the body as a whole. In the future, the intensity of walking should be gradually increased, but in no case should overexertion, pain and discomfort be allowed.

It is worth noting positive sides walking activities:

1. Nutrition of the vertebral discs due to the effect of diffusion from other tissues into the spine.
2. Positive influence on organs respiratory system and the brain. Walking increases the amount of oxygen inhaled, therefore, memory and performance are significantly improved.
3. Promotes weight loss. During a walk, blood circulation is normalized and fat cells are burned. In one workout you can burn from 20 to 40 grams of fat. This allows you to normalize weight and reduce the load on the spine.
4. Improving the functioning of the gastrointestinal tract and accelerating metabolism.
5. Walking is in a great way prevention atrophic changes muscles. Lack of movement causes stagnation of blood in the body and disrupts the nutrition of organs, and walking helps restore blood circulation.

• Choose comfortable clothes according to the weather.
• Exercise in shoes with shock-absorbing properties. It is best to buy it in a special orthopedic store. This will help avoid severe concussion of the spine.
• Use a fixation corset.
• It is recommended to choose dirt paths for walking.
• Walking should not be long. Optimal time walks – 50–60 minutes. In the first stages, it is necessary to limit yourself to minor loads.
• If you feel the slightest discomfort or pain, stop training and consult a doctor.

Nordic walking

Nordic walking classes are a type of therapeutic aerobics using ski poles, which allow you to transfer part of the load from the spine to the arms. This kind physical exercise prescribed individually by the attending physician. In the absence of contraindications, the patient is only required to follow the schedule and not miss training.

Nordic walking promotes:

• Strengthening the muscular corset of the back.
• Elimination of excess fat layer (burns 40% more calories than simple walking).
• Reducing the load on the spine (due to weight reduction).
• Normalization blood pressure.
• Training most muscle groups.
• Best job hearts.

During classes, it is important to choose comfortable clothes and shoes. IN winter period Be sure to take care of hand protection.

In addition, this type of walking involves the use of support sticks, which must be selected according to height. The best solution Sticks are considered to be up to the middle of the forearm. This makes it possible to distribute the load evenly without loading the lower back.

At the first stages of training it is necessary high concentration attention. You need to remember the safety rules and avoid intense exercise, monitor the condition of the spine. If you follow the walking technique, you can feel relief within a few days of such exercises.

Contraindications

The lower back is one of the most vulnerable parts of the spine. It takes on the maximum load when performing any movements. And the features anatomical structure make this area overly sensitive even to minimal load. Therefore, the disease is very serious and requires increased attention.

Sports and exercise therapy should be limited in the following cases:

• Increased body temperature.
• Classes stop when colds and resume after full recovery.
• Exacerbations intervertebral hernia.
• Presence of tumors.
• Serious violations in the functioning of organs (including the heart, respiratory organs, genitourinary system).

A herniated lumbar spine poses the greatest danger to women. The disease can disrupt blood circulation in the pelvic organs and cause serious reproductive problems. The consequence of a hernia may be a violation menstrual cycle, problems with urination and difficulty defecating.

If a person has back pain when walking, this may indicate the presence of a pathology. Although, not always. But in any case, this fact cannot be ignored under any circumstances. In order to determine the cause, you must first track the degree and frequency of pain.

For example, if your back hurts only after excessive physical activity, it will go away in a couple of days. It’s a completely different matter when the pain syndrome is accompanied for a long time.

Back pain when walking can occur in a completely healthy person.

This happens for the following reasons:

1. Loads on the lower back.
2. Nervous overstrain.
3. Stretching the muscular system.
4. Staying in one position for a long time.
5. Sedentary work pattern.
6. Overtraining and so on.

1. Spinal injury.
2. Osteochondrosis.
3. Osteoporosis.
4. Arthritis.
5. Hernia.
6. Spinal instability.
7. Obesity.
8. Pregnancy.
9. Manifestation of a cold.
10. Neurological disorders.
11. Kidney pathologies.
12. Muscle spasm.

Types of lumbar pain

Primary type pain syndrome in the back means morphological changes V spinal column. As a rule, the cause is a violation in ligamentous apparatus, nerve fibers and muscles. Painful sensations minor and periodic.

The secondary type is characterized by injury, infection and neoplasms. In this case, the pain is constant and there is limited movement and numbness. skin in the affected area.

Before going to the clinic, please Special attention on the intensity and nature of pain. The fact is that the pain syndrome can be cutting, aching, stabbing, and so on. These symptoms indicate a specific pathology.

The effect of walking with a hernia on the spine

Any surgical intervention ends rehabilitation period. If during heart operations you need breathing exercises And balanced diet, then after spinal surgery, walking is considered an important part. After all, for the vertebrae it is very

it's important to receive useful material and moisture.

A little about secrets

Have you ever experienced constant pain in the back and joints? Judging by the fact that you are reading this article, you are already personally familiar with osteochondrosis, arthrosis and arthritis. Surely you have tried a bunch of medications, creams, ointments, injections, doctors and, apparently, none of the above has helped you... And there is an explanation for this: it is simply not profitable for pharmacists to sell a working product, since they will lose customers! Nevertheless Chinese medicine has known the recipe for getting rid of these diseases for thousands of years, and it is simple and understandable. Read more"

For this period there is the whole complex special exercises aimed at strengthening and restoration. But only the attending physician can prescribe gymnastics and allow you to walk after surgery.

Walking is an effective type of activity, as the main muscles are activated and the functionality of the blood vessels, heart and respiratory system is enhanced. Thanks to this, metabolic processes are accelerated cellular level, and the immune system is strengthened.

Walking has no side effects, because there is no excessive overvoltage. But each person must choose the intensity of walking based on the body’s abilities.

To check your endurance and your own rate of movement, you need to pay special attention to the state of your body after a walk. If you feel cheerful, then the load is acceptable. If you are tired and lethargic, you need to reduce your walking time or intensity of movement.

Diagnosis and treatment of back pain

To get rid of the pain syndrome when your back hurts when walking, you first need to undergo an examination. It will reveal the real reason pathological changes in the lower back.

Used for diagnosis hardware research. This is magnetic resonance imaging and CT scan. MRI can detect abnormalities in soft tissues, and CT – in skeletal system. If this is not enough to make a diagnosis, then radiography and ultrasound are used.

Treatment always begins with eliminating the pain symptom, after which the cause is eliminated. For example, if back pain when walking occurs due to a hernia, then the hernia is treated directly and the pain is relieved. Typically used drug therapy, physiotherapy and physical therapy.

Among the drugs that can be prescribed are Naproxin, Ibuprofen, Aspirin and Acitaminophen. In some cases, non-steroidal anti-inflammatory drugs are used. At severe pain the affected area can be smeared with special gels and ointments.