What is Healing Fit App
Get fit again after the joint bleeding
Just the rest
People with haemophilia should allow sufficient rest after a joint bleeding to allow the joint to heal completely. Even if your feet itchy: If you get on again too early, you risk more bleeding. Once the swelling and pain is gone and the joint is flexible again, it is a good time to resume exercising. Since the healing phase takes different times for each person, it is best to talk to your doctor or physiotherapist about whether you can start training without hesitation.
In many cases it makes sense for a hemophilia specialist or a specially trained physiotherapist to accompany you when you return to work. An individual training plan can be created, which can be supplemented with massages, manual therapy, hydrotherapy and exercises for at home. The experts also analyze your daily activities to determine possible causes of bleeding. And they can help you spot the first signs of recurring bleeding so that you can start training with confidence. They monitor the joint function and give tips on how you can better assess the condition of the affected joint yourself.
Set realistic goals
Before starting the training, suitable goals should be set. Returning to work could be such a goal. Or attending a wedding with friends. Or maybe you've always wanted to start archery. Then you could exercise to get your joints fit enough to start doing. In any case, the goal should be something that motivates. And it has to be achievable. Participation in a sports competition, for example, would be a cold start from 0 to 100 for most people and would cause stress and excessive demands. Which brings us to the next topic. The ambition.
Come back slowly
It's almost there. The joint bleeding has healed with patience and care and the training plan is on the table. Maybe you are one of those people who are getting edgy now. Who prefer to do two exercises instead of just one. Who want to speed things up a bit because they have had enough of sitting around. And then give full throttle. You are not alone with this feeling.
But: for the joints it is important that the return to work is slow. The training plan ensures that you get strength and energy again. Bit by bit. If you skip individual steps, you run the risk of the joint bleeding again. And then everything starts all over again.
After a joint bleeding, the first step is to help the joint to regain more mobility. Exercises that improve bending and stretching are just right now. They reduce muscle pain and can be used as a warm-up exercise before other sports activities to reduce the risk of injury.
There are several different stretching exercises. With static stretching, the muscle position is brought into the stretching position and held there for 15-30 seconds. For best results, repeat each stretch at least three to four times at least two to three times a week.
And then there are stretching exercises that are based on the principle of "tensing - relaxing". The muscles are gently tensed for 3–15 seconds and then relaxed. This method can be effective on a single repetition. In addition to the elasticity, it also has a positive effect on the entire sequence of movements.
Exercise examples for stretching can be found on a poster that you can download or order here:
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