Physical education and sports for myopia

The benefits of exercise therapy for myopia and restrictions in sports

Sport is the most important component for normal human development.
Reasonable physical activity can improve your health and balance your body’s functioning. In case of myopia, physical therapy helps to stop the decline in vision, and it improves noticeably. A program of exercise therapy for myopia should be drawn up by a specialist; this will protect you from unnecessary risks and allow you to quickly achieve positive results. Myopia is characterized by a visual defect. A myopic person sees all distant objects unclearly or completely blurred, since the picture is built in front of the retina, and not on it. If myopia is congenital, then exercise therapy is prescribed only for general health promotion. For acquired myopia, exercise therapy helps improve vision, especially at the initial stage of the pathology. Sports and myopia are quite compatible.

What sports can you do with myopia?

Stationary myopia at the initial stage practically does not limit a person in anything. Of course, there may be contraindications to professional training. Athletes constantly undergo examinations, during which restrictions are determined.

In severe myopia, preference should be given to:

race walking;
I run long distances;
swimming;
light cycling;
skiing.

Quitting sports completely is harmful. During physical exercise, a person's blood circulation improves. More oxygen reaches the eyes. If you have myopia, do exercises daily and walk in the fresh air more often. This will be an excellent prevention against deterioration in the quality of vision.

The benefits of sports for myopia

Medical observations of patients with myopia have proven that a set of specific physical exercises improves the performance of the ciliary muscle, increases accommodation reserves, that is, helps restore lost vision. Physical therapy for myopia is useful for people at any stage of the pathology. The main thing is to know when to stop!

If a child has poor eyesight, this is not a reason to exempt him from physical education lessons. The student is simply assigned to a group with moderate load, depending on the degree of myopia. Physical education for myopia is useful if the exercises are performed in a calm rhythm.

Allowed sports for mild and moderate myopia:

jogging;
table tennis;
light swimming;
bicycle rides;
race walking;
skiing, skating.

You can play outdoor games, such as badminton, table tennis, volleyball, rounders. These games improve visual acuity. Since the eyes are in constant motion, watching the ball, which is either approaching or moving away. Physical education helps myopic people improve their psycho-emotional state. By playing sports with other people, they communicate and forget about their problem.

Is it possible to play sports with poor eyesight?

The life of a modern person seems incomplete to many without playing sports. What, then, should people with farsightedness, myopia and other visual pathologies do? Is it possible to play sports with poor eyesight? Previously, everyone could skip physical education class. Fortunately, a diagnosis from an ophthalmologist is no longer a death sentence for people with vision problems. They can also devote their lives to sports or simply spend their holidays actively and with health benefits.

Photo: istockphoto.com

Physical activity improves blood circulation, due to which the organs are constantly supplied with oxygen and other substances important for humans. Thus, physical education increases the performance of all body systems. Of course, they cannot completely heal vision. However, this is a good prevention and an opportunity to strengthen and improve visual functions. The main thing is that physical activity is moderate. If an eye disease has already been diagnosed, then the choice in favor of one or another sport should be made more carefully.

Load restrictions by degree

With myopia, it is important to know which sports are contraindicated and which exercises cannot be done. With progressive myopia, also if changes are observed in the fundus of the eye, physical activity should be reduced as much as possible so as not to further deteriorate vision. If there is a threat of retinal detachment or rupture, physical therapy exercises are strictly prohibited. No active actions without a doctor's permission!

We invite you to watch a video in which the doctor explains under what vision conditions it is permissible to engage in sports. Did you know that even with a solid one, physical education classes are not always allowed?

Limitations in vision from -3 to -6 D

Patients with moderate myopia should avoid all kinds of competitions, as there is a risk of injury. It is better to play lapta or volleyball and other sports games on the sports ground. Children will enjoy jogging and long jumping. Care must be taken to ensure that people with myopia do not lift heavy objects. Strength exercises are prohibited for them. Whether it is possible to practice karate with myopia should be decided by the attending physician. But it’s better to give up combat sports.

Limitations in vision from -6 D

With high myopia there are many more restrictions. All types of wrestling should be avoided to avoid blows to the head, which can cause serious complications. Myopia and boxing are incompatible. Strength exercises are also prohibited; they can lead to increased blood pressure, due to which vision rapidly decreases.

Shooting and other sports that require strong concentration and long focusing are not suitable for people with myopia. Excessive strain on the eyes can cause complications. You cannot engage in aerobics, acrobatics, all sports that require sudden movements, sharp turns, or dynamic jumps are also prohibited.

With pronounced myopia -8 D, all physical exercises and exercise therapy are contraindicated, except for light morning exercises and hardening.

Myopia (myopia) and sports. Contraindications. Sports glasses

In modern society, a person with vision problems has more and more opportunities to play sports and improve physically. Poor vision does not mean complete relief from stress. Limiting physical activity for people suffering from nearsightedness (myopia) is recognized as incorrect. Scientists have come to the conclusion that the lack of sports or physical activity often provokes (as one of the factors) myopia or aggravates its progression. Physical exercises raise overall tone and activate various processes in the body. Physical inactivity does not allow the body to fully develop and perform its functions. In many ways, whether myopia will stabilize depends on lifestyle.

Myopic people are more likely than healthy people to experience changes in the musculoskeletal system - poor posture, scoliosis, flat feet. This is due to incorrect posture when reading and writing, and rapid fatigue of the neck and back muscles. Poor posture worsens the condition of the body's respiratory and cardiovascular systems. Hence the need for sports or physical education arises. Choosing a sport

When choosing a sport, you need to take into account age, general physical fitness, degree of myopia and health status. Only the attending physician can accurately determine the possibility of active sports. Most sports are contraindicated in case of complicated myopia, changes in the fundus, or eye diseases. Also, when doing any sports, you must remember about glasses or contact vision correction. Cyclic sports, such as running, swimming, skiing, activate blood flow to the cornea and the work of the eye muscles. Prolonged shooting and hiking while carrying a heavy backpack are undesirable. For high and moderate degrees of myopia, the following should be completely excluded: heavy lifting (more than 5 kilograms), jumping, and visual overload. The press can only be pumped from a horizontal position. This is useful

General strengthening exercises are useful, such as walking at an average pace for 30-45 minutes, slow running (jogging) not to the point of fatigue, and slow cycling. Playing ball and tennis gives good results for improving the condition of the eyes. Constantly switching vision when playing volleyball or basketball from close to far and back helps prevent the progression of myopia. Rowing, sailing, and fencing can be beneficial not only for the eyes, but also for the overall harmonious development of a person. Also, when playing sports, it is necessary to maintain a rational diet enriched with vitamins. What is contraindicated?

Completely contraindicated for any degree of myopia: boxing, wrestling, gymnastics, football, weightlifting and diving. These sports put a very serious strain on the eyes. Such types of physical activity as motorsports, jet skiing, and skiing, since the spatial orientation of a person with poor vision is weakened, can lead to serious injuries. It is difficult to classify classes in fitness centers as any kind of sport. The loads in this case can be significant, but, as in most cases, people with complicated myopia and high myopia should exercise carefully. When playing sports, people with impaired vision may experience progression of eye diseases. Therefore, it should be noted that in order to avoid possible eye injuries, special glasses or contact lenses should be used in all cases of spectacle correction. Sports glasses

For many athletes, glasses are a serious hindrance, since they do not guarantee full vision correction and can be damaged and lead to serious injuries. Nowadays, sports glasses have become not only an attribute necessary for athletes, but also an image detail.

The main requirements for sports glasses frames are strength, flexibility, increased comfort and reliable fit. Glasses for people involved in sports should have such parameters as flexible, modifiable bridges of the nose, special geometry of frames and lenses, allowing to increase the field of view. Special devices are required to keep the frame on the face and the lenses in the frame (even with strong impacts and shocks). For people leading an active lifestyle, frames with a close-fitting shape and durable frames with increased comfort and reliability with polycarbonate lenses are suitable for non-contact sports and driving. Modern sports frames are made from metals (such as titanium, steel) and plastics (such as cellulose acetate and propinate, polyamides, carbon fiber) - all of which are highly flexible and durable. Many companies specializing in sports glasses prefer combinations of metal and plastic. In order to increase comfort and provide a more secure fit, rubber and silicone are widely used for the bridges of the nose and temple tips. To ensure maximum safety and comfort, flex fastenings are used, usually deeply recessed into the temple and protected from external influences. For many models, special straps or elastic bands are used instead of temples. For sports glasses, lenses are used in various colors, most often they are light filters, since the eyes must be protected from ultraviolet rays, water drops, etc., depending on the characteristics of the chosen sport. Sport is increasingly ceasing to be the preserve of a minority; physical exercise is becoming fashionable and necessary for a self-sufficient individual. Myopia is not a sentence that means a sedentary lifestyle, but only another catalyst for self-improvement. Valeria TYOMKINA

What exercises are good for myopia?

To strengthen the muscular system of the eye, it is recommended to regularly do special exercises for the eyes. Simple gymnastics improves metabolic processes in the eyes and the functions of the accommodative apparatus of the eye (vision sharpness).

A set of exercise therapy exercises for myopia should be selected by a qualified specialist, taking into account the general health of the patient and the degree of myopia.

How to do exercise therapy at home correctly

Before starting exercise therapy, you should definitely consult an ophthalmologist. It is recommended to perform the exercises in the fresh air or in a well-ventilated room. Before training, you need to take off your glasses and do a light warm-up. It is necessary to properly regulate the intensity of the exercises, and do not forget about breaks. You need to increase the number of exercise therapy movements gradually, increasing the load each time.

Physical therapy classes are carried out for 2 - 3 weeks and are combined with eye exercises. The video shows a full range of health-improving exercises for the eyes, suitable for children and adults.

A good mood and faith in success help to achieve excellent results and improve the condition of all body systems. You need to enjoy physical education, otherwise exercise therapy will not help.

Physical exercises with myopia should be done with extreme caution; if the pathology progresses, this can lead to complications.

As a rule, a person with myopia slouches greatly. After all, in order to see this or that object, he must lean forward so that the picture is clear. Gradually this becomes a habit, the posture becomes crooked.

The exercise therapy complex consists of various exercises to strengthen weak back and abdominal muscles. The main thing is to remember that excessive loads lead to a sharp drop in vision. Before you begin treating myopia with exercise therapy at home, visit the exercise therapy room at the clinic so that doctors can select the optimal exercises to improve your vision.

Exercises and sports for people with myopia: restrictions and recommendations

Eye diseases are not a reason to give up sports

Not so long ago, doctors recommended no more than minimal physical activity for myopia.

But according to the results of recent clinical studies, this is completely wrong.

Physical exercise and playing certain sports are very important for people with myopia. They perform the following functions:

contribute to the development of the body in a positive quality;
activate many functions in the body.

The increased performance of the ciliary muscle and the strengthening of the sclera membrane are provoked by proper physical activity.

This is how the beam is projected

Whether or not it is permissible to engage in a certain type of physical activity depends not on the presence of the disease, but on the stage of its development.

Myopia and training in the pool

Quite often, patients wonder whether it is possible to go swimming with myopia.

Water is a universal training environment for people with poor distance vision

Doctors say that at a weak or medium stage of pathology development (up to 6 diopters) without concomitant diseases, this type of physical activity is allowed.

Moreover, some ophthalmologists even recommend swimming.

But: training should be moderate with an average form of deviation in the operation of the optical system, so that the pulse does not exceed 140 beats per minute.

Thus, there will be little strain on the eyes.

It is better to give preference to moderate intensity workouts

Important: Heavy loads with poor distance vision, especially more than 6 diopters, are prohibited, because there is a risk of retinal detachment, which already threatens blindness.

With moderate intensity and regularity of swimming lessons, you can even improve the condition of your visual organs.

Arm strength exercises for myopia

Patients often ask their ophthalmologist whether it is possible to pump their arms if they have myopia.

Power loads must be performed with caution

Pumping up the arms to develop the muscles of the forearm and trapezius is possible only at weak and medium stages of development of ophthalmological abnormalities.

This type of physical activity is not heavy initially, but in the future, so you need to find the perfect balance.

In order not to harm your eyes and get the effect of exercise, you should increase the load slower than the norm for a healthy person.

If you are still concerned about the emerging risk, it would be a good idea to consult an ophthalmologist. The doctor will already recommend further actions.

Help from a trainer is a must

With underdeveloped myopia, such physical activity is not harmful to the eyes. The main thing is not to be too zealous.

Sports and poor distance vision: are these concepts compatible?

Regular training means a lot to a modern person.

In order for the body to be in good physical shape, the mood to be always excellent, and the internal organs to function as they should, it is necessary to systematically strengthen the body.

Eating healthy means a lot too

However, sometimes certain types of sports activities are contraindicated due to impaired body functions. This is why ophthalmologists often hear questions about whether it is possible to play sports with myopia.

Moderate cyclic exercises are useful for myopia and do not harm the eyes. Moreover, they even have benefits in accelerating metabolic processes.

Sports that are allowed if eye function is impaired by up to 8 diopters include:

Athletics has a positive effect on the body with myopia

High-intensity exercise is contraindicated due to increased heart rate and strain, which can negatively affect the eyes.

Myopia and sports can coexist, but if you treat this tandem with full responsibility and caution.

Important: Weightlifting in case of ophthalmological pathology with a deviation of more than 4 diopters is strictly prohibited.

In children, with a decrease in physical activity and an increase in visual activity, myopia may develop. Read about the specific manifestations of the disease in children here.

That is why you should not prohibit your child from playing his favorite sport if he has a genetic predisposition to this eye disease.

Sports and myopia

Myopia has been known since ancient times and has occurred in people at all times in the development of human history, including our distant ancestors. Myopia also occurs in various representatives of the fauna inhabiting our planet, such as monkeys, horses, pigs, dogs, cats, rabbits.

It is a historically known fact that myopia was first mentioned in the 4th century BC - in the works of the famous scientist Aristotle. The genius noticed one very interesting feature of some people. When trying to read or see something, people often brought the object closer to their eyes and squinted. Aristotle even gave this phenomenon a name: “miops,” which in Greek means “squinting.” Modern eye doctors remember this, which is why they prefer to use the term “myopia” instead of myopia.

The ancient Roman physician, surgeon and philosopher Galen, who lived in the 2nd century AD, and made an invaluable contribution to the understanding of many scientific disciplines, including anatomy, physiology, pathology, pharmacology and neurology, linked the development of myopia in people with a small number of rays entering the eye.

Many people suffering from myopia mistakenly assume that their diagnosis does not in any way interfere with their sports activities and cannot cause a deterioration in their well-being. But more often than not, this statement can seriously endanger not only their health, but even their lives.

This diagnosis requires a competent, qualified and very responsible approach to choosing the type of physical activity. Specialists must monitor the condition of the patient’s vision. If a person has this feature, careful consultation with a professional ophthalmologist is extremely important.

What is myopia?

Myopia is an eye disease that is very, very widespread in all levels of society; its better known name is myopia.

In people with 100% vision, the image of objects, passing through the optical system of the eye, is focused on the retina. With myopia, the point of the ideal image appears in front of it (inside the eye), and the image reaches the retina in a slightly blurred form. This situation is observed only when parallel light rays enter the eye, that is, when a person looks into the distance.

The rays coming from close objects are not parallel, but diverge slightly. The myopic eye copes with these rays; after they are refracted in the optical system, the image falls directly on the retina. So it turns out that with myopia a person sees well near and sees poorly at a distance.

Most often, the image of distant objects does not reach the retina for two reasons:

In the case of an irregular (elongated) shape of the eyeball;
The optical system of the eye refracts rays too much.

Sometimes a combined variant occurs: a combination of both eyeball defects in one person.

With weakened accommodative ability, intense visual work at close range becomes too much for the eyes. In these cases, the body is forced to change the optical system of the eyes in such a way as to adapt it to work at close range without straining accommodation. This is achieved mainly through a directed moderate lengthening of the anteroposterior axis of the eye during the period of its growth and formation of refraction. Myopia occurs, which, although somewhat progressive, does not, as a rule, reach more than 3.0-4.0 diopters.

Fun fact: Myopia is more common and develops faster in girls than in boys. This is due to hereditary predisposition. This is apparently due to the modifying influence of gender and endocrine changes in the body during puberty.

It is customary to distinguish three degrees of myopia:

weak - up to 3.0 diopters;
average - 6.0 diopters;
high - over 6.0 diopters.

According to the clinical course, myopia is divided into non-progressive and progressive.

Sometimes myopia progresses continuously and reaches high degrees (up to 30.0-40.0 diopters), accompanied by a number of complications and a significant decrease in vision. This myopia is called malignant myopic disease. Non-progressive myopia is an anomaly. Clinically, it is manifested by decreased distance vision, is well corrected and does not require treatment. Temporarily progressive myopia also has a favorable course. Constantly progressive myopia is always a serious disease, which is the main cause of disability associated with pathology of the organ of vision.

Based on this fact, experts advise their patients who have this feature to refrain from jumping, hitting, straining and types of sports activities in which there is a high risk of getting a traumatic brain injury, since under such conditions the risk of rupture or detachment of the retina increases significantly .

A common occurrence for people suffering from myopia is headache caused by prolonged strain on the visual apparatus.

The most serious complication of myopia is retinal detachment. At the same time, vision begins to decline sharply, up to absolute blindness.

But you shouldn’t think that myopia is a death sentence for sports activities and put an end to your favorite activity or dream.

To begin with, it is worth knowing the nature of this feature. (whether it is congenital or acquired).

Then choose the type of sports activity based on the stage of the disease.

With a weak degree, the doctor can completely free the patient from any restrictions, but with a moderate degree, the possibility of playing certain sports is called into serious question. The risk of complications arises when engaging in weightlifting, boxing, wrestling, acrobatics, artistic gymnastics and other strength sports.

At a strong stage of development of myopia, a complete ban on strength sports is imposed. After all, an irresponsible approach to such a situation can be fraught with irreparable consequences.

But it is important to pay special attention to another depressing fact. Even with mild myopia, there may be serious indications for a complete ban on any type of sports activity. Factors for this may include progressive changes inside the eye and weakening of the retina.

However, don't be scared. After all, the main thing when playing sports with myopia is not to exceed the recommended intensity and duration of the load, as well as monitor your pulse.

Sports that are allowed if eye function is impaired by up to 8 diopters include:

run
yoga
swimming
skiing
surfing.

Interesting facts about myopia.

There is a program for the correction of diseases caused by psychological disorders. Experts in this industry highlight one of the reasons for the appearance of myopia: “I don’t see because I don’t want to see.” An interesting fact is that, indeed, after undergoing a course of psychotherapy, the patients’ diopter readings actually improved.
70% of Japanese are myopic (!), and among Russian students this figure reaches 30%. The threatening numbers will only grow in the future; this trend is due to the modern way of life.
Researchers have found that myopic people are mostly extroverted, friendly and cheerful.
Most herbal pharmaceuticals for the eyes are somehow created from flowers that have blue hues.
There is a special rapid test for myopia. It is an ordinary (slightly blurry) photo at first glance, but when examined, people with normal vision see Einstein, and myopic people see Marilyn Monroe.
We are all born with visual impairment, which becomes 100% only by the age of one, and only by the age of 7 we can clearly see an object with both eyes.
Myopia develops more often in people who are limited in space, when it is not possible to observe large open spaces.
The habit of children to bring their eyes to their nose, which many parents mistake for pampering, is a good workout for the eye muscles and prevents the occurrence of myopia.
Mandatory protection from ultraviolet rays is the key to healthy vision, so sunglasses are more of a necessity (and in winter no less than in summer) rather than an accessory.
Among the representatives of the fauna there are quite a lot of myopic representatives, these include bulls and cows, some representatives of reptiles, as well as frogs.
Research conducted by scientists has established that, given a decrease in the physical activity of students and increased visual load, myopia is more likely to develop.

But all is not lost. Based on the research results, scientists were able to develop a method of physical therapy for students with myopia.

What should a teacher do in whose group or class there is a student with a similar diagnosis? Relieve yourself of full responsibility and release the student from classes or find another way to solve the current situation?

The answer is simple - assign a student to the department of therapeutic physical education (PT).

What is physical therapy for (myopia) myopia?

A set of physical exercises for such students consists of specialized exercises for the eye apparatus and general physical exercises.

A common feature of myopic people is crooked posture and stooping. Based on this fact, the teacher should pay special attention to exercises aimed at strengthening the muscles of the back and neck. Having demonstrated the necessary set of exercises to the student, the teacher should be advised to continue classes at home, as well as recommend to the parents and the student certain medical and specialized aids on this issue.

Let's look at one of the many sets of exercises aimed at this issue.

Let's start with breathing exercises.

In a standing position, the patient makes a smooth movement, spreading his arms to the sides and stretching them, raising his arms up while inhaling. As you exhale, lower your arms, slightly lowering your back but keeping your neck straight. (Repeat 3-5 times)
In a standing position, the patient raises his shoulders up (while inhaling), holds them in this position for several minutes and lowers them down while exhaling.

Now it's time to move on to exercises to develop the neck muscles.

In a standing or sitting position (with a straight back), the patient builds even and deep breathing, immerses himself in a calm environment and begins the exercises.
As you inhale, bend your head to the right
on exhalation returns to the starting position
while inhaling, the head bends to the left
on exhalation it returns to its original position.

This exercise should be repeated 3-4 times.

When inhaling, the head tilts back
As you exhale, returns to the starting position
When inhaling, the head tilts forward
As you exhale, it returns to its original position.

This exercise should be repeated 3-4 times

As you inhale, your head turns to the right
as you exhale, the head turns to the left

This exercise should be repeated 3-4 times.

The patient assumes a standing position
Puts his hands on his shoulders
Pulls the neck up as much as possible, while creating a certain pressure on the shoulders.
In this position, inhale. Breathing is held for 15 seconds. After which the muscles relax.

This exercise should be repeated 3-4 times.

Let's move on to a set of exercises to strengthen the back muscles.

Let's start by preparing the muscles of the upper shoulder girdle.

This exercise is called "backward jerks." While standing, the patient must simultaneously raise one straightened arm up and back, and the other down and back, then change hands. Repeat 6-8 times.

Standing, puts his left hand on his right just above the elbow, and presses on the right elbow, pressing it to the left shoulder, for six seconds, then relaxes the muscles and changes hands. Repeat 3-4 times in each direction.

While standing, he raises his right hand behind his head so that the elbow is pointing upward. Pulls it back with your left hand for 6 seconds, then relaxes the muscles and switches hands. Repeat the exercise 3-4 times in each direction.

Standing, fold your arms to the sides so that your upper arms are horizontal, the angle at the elbow is about 90 degrees. With light jerking movements, moves the arms bent at the elbows back, bringing the shoulder blades together for 6 seconds, then relax the muscles and spread the arms back. Repeat this exercise 3-4 times, gradually increasing the number of repetitions to 6-8 or more times.

And now - a unique exercise that perfectly loads all muscles

— The patient stands with his back to the wall, legs together. Slowly squats with a straight back, trying not to drag his heels. Required number of repetitions: 5-6 times. If that doesn't work, you can lean on a chair or doorknob.

Physical therapy for this diagnosis must be performed taking into account individual characteristics and the degree of the disease.

You need to know the rules to prepare for training.

Classes must be conducted in a well-ventilated area
Before training, you must remind the student to take off his glasses.
Before starting classes, you need to warm up your muscles well. This can be done by warming up and walking.
During classes, it is necessary to take breaks for rest and eye exercises.
It is necessary to carefully dose the load.

It is also very important to create a positive emotional environment during classes. Exercises should be given to students with pleasure and without stress.

Depending on the degree of progression of the disease, in each specific case it is possible to select special exercises aimed at strengthening the muscles of the ocular apparatus and normalizing the circulation of intraocular fluid in order to avoid atrophy of the eye muscles. For these purposes, eye gymnastics is an excellent assistant. There are a huge number of types of this gymnastics. The main principle of the exercises performed is cyclicality and smoothness of their execution. Exercises from the Palming system have proven themselves to be excellent. Palming is a special exercise that allows you to relax the organ of vision. The technique came to us from yoga, but is now actively practiced in a variety of ophthalmological gymnastics. Research on this technique has shown that palming promotes:

Slowing down the aging process in the visual apparatus
Prevention of the development of a number of pathologies: myopia and optic nerve atrophy
Slowing down the development of existing problems in the visual system
Restoration of the visual apparatus after surgery.

The technique for performing this technique can be easily found in the public domain on the Internet and you don’t have to worry about how long it will take to complete these exercises. Initial classes last no more than 30 seconds.

Now it's time to move on to the main exercises during physical therapy.

Approximate set of therapeutic gymnastics exercises:

Starting position - standing, hands on the back of the head. 1-2-raise your arms up, bend over, 3-4 return to the starting position. Repeat 3-4 times.
Starting position: standing or sitting. Slow circular movements of the head. 8 times in each direction.
Self-massage of the back of the head for 1 minute.
Circular movements of the eyeballs. Perform slowly in different directions for 40-45 seconds.
Close eyes. Apply gentle pressure with your fingers on the eyeballs for 25-30 seconds.
Exercise “mark on glass”. Perform for 1-2 minutes, training the muscles of each eye separately and both eyes together.
Close your eyes and stroke your eyelids from your nose to the outer corners of your eyes and back for 30-35 seconds.
Perform rapid blinks for 15-20 seconds.
Sit with your eyes closed for 1 minute and perform abdominal breathing.

It is worth talking about methods of treating myopia not related to sports.

Such a direction in ophthalmology as the treatment of myopia, even for modern medicine, is one of the most difficult to implement. The reason for this complexity lies in the rather difficult process of identifying all the nuances and the need for extensive clinical experience of a specialist to make the correct diagnosis.

Modern medicine offers patients an incredibly wide range of options for non-surgical myopia correction, surgical and laser interventions in the process of vision restoration. All methods on the market have their advantages and disadvantages; we will try to consider each of them in more detail to form a clear understanding of the path and methods of treating myopia.

The most popular method is laser correction of myopia.

Laser vision correction is considered the most modern and safe method of correcting myopia, thanks to which people can get rid of glasses and contact lenses. The essence of laser treatment for myopia is to change the shape of the cornea. Using a laser, specialists make the cornea flatter, which reduces its optical power. To make it easier to understand, the laser beam creates a minus glass in the cornea, which scatters the light and works like glasses for myopia. As a result, the image falls exactly on the retina and the patient has excellent distance vision.

The most modern method is Super LASIK

Today, the following methods of laser correction of myopia and myopia with astigmatism are used:

Super LASIK is the best way to get rid of such a problem as myopia, not only in Russia but throughout the world. Using the individual parameters of the patient’s cornea, the laser creates eye optics that are close to ideal. Often, visual acuity can exceed 100%

PRK is used when the patient has a thin cornea or low degrees of myopia, when there are contraindications to Super LASIK. The PRK method can also be carried out according to individual corneal parameters obtained during a topographer study - personalized PRK.

For those for whom the price of this service is too much for their pockets, there is a more budget-friendly method of laser correction - regular LASIK. Its difference from the more modern laser is that it does not take into account the personal characteristics of the patient. The correction is carried out according to standard templates for all patients.

Optical correction of myopia

Optical correction is a non-surgical method of restoring vision for myopia, which helps during the wear process. This correction is presented in the following options:

Glasses are the simplest, most universal and familiar way to all of us to correct not only myopia but also other problems with the visual organ. Diffusing negative glasses weaken the optics of the eye and push the focus of the image onto the retina. Glasses can be with simple minus glasses for normal myopia, or with cylinders if the patient’s myopia is combined with astigmatism. In addition to the undeniable benefits of making life easier, glasses can serve as a stylish addition to the wearer’s image. A wide selection of frames will help make your look memorable and add efficiency and charm.

Correcting myopia using glasses is the most common form.

For optical vision correction in the treatment of myopia, glasses, contact lenses and orthokeratological night lenses are used.

Contact lenses - thanks to modern materials and design, contact lenses are created almost imperceptible to the eyes, which creates comfortable conditions for the wearer. The undeniable advantage of contact lenses over glasses is that vision in contact lenses is better than in glasses; they are used for any degree of myopia, including astigmatism. Using daily contact lenses is the safest method for the eyes. In addition, lenses can be tinted and colored to create your unique look.

Orthokeratology lenses are nighttime contact lenses. The principle of their operation is as follows: at night the patient puts on orthokeratology lenses and falls asleep in them. Overnight, the lens tightens the cornea of your eye. helping to improve vision. After waking up, you remove the lens and spend the whole day without it, but with excellent vision. These lenses have not yet found high popularity among consumers due to their high cost, but they have an undeniable advantage over conventional lenses and are excellent for athletes.

Surgical correction of myopia

With very high degrees of myopia, it is often impossible to improve vision using traditional methods. Laser correction. unfortunately, it does not eliminate myopia more - 15 diopters, the glasses have very thick lenses, the lenses can also cause discomfort to the wearer. In difficult cases with high degrees of myopia, myopia is treated with the help of operations - replacing the transparent lens with an IOL or implanting lenses.

Surgical vision correction comes to the aid of such patients, which is possible in 2 options:

Removing the clear lens and installing an artificial intraocular lens (IOL) in its place is a well-established and effective method. An artificial lens can completely correct any degree of myopia. Premium IOL models also perfectly correct astigmatism, and also allow you to see without glasses at all distances.

Phakic lenses are the second type of surgery for myopia, it is less common than the previous one. These are a kind of contact lenses for the lens. They are implanted inside the eye either in front of the lens or directly on it, while the natural lens remains in place. The method described above is still quite young and does not have long periods of observation, although the manufacturers claim that it is quite safe.

Traditional methods of treating myopia

Blueberries are widely known for the treatment of all eye diseases. This truly extraordinary berry contains a huge amount of beneficial vitamins that have a beneficial effect not only on the eyes but also on the entire body as a whole.

Sea fish and vegetables have also found enormous popularity among fighters against myopia. They contain polyunsaturated fatty acids, which are also essential for the normal functioning of the retina.

Eating dairy products rich in calcium strengthens the connective tissue membrane of the eye - the sclera, which slows down the growth of the eye in length.

Also incredibly beneficial for the eyes are various jellied meats, cartilage, and broths that strengthen connective tissue.

Even now, knowing about all possible methods of treating myopia, we should not forget. That treating myopia is a complex matter. And under no circumstances should it be left without the special supervision of an ophthalmologist. Irreversible age-related processes, unforeseen injuries, and psychological stress can cause serious damage to eye health and worsen the current state of their health. Uncontrolled by specialists, the disease may begin to progress in the future, under such circumstances. Treating and relieving symptoms can be extremely challenging. If myopia occurs in a person’s life, this imposes certain boundaries and features on his life. These features are expressed not only in the fact that a person suffering from myopia is obliged to control the load that he puts on his body, but also the frequency and cyclicity of this load, as well as his psycho-emotional state. Science has long known the fact of psychosomatics. Poor mental health, increased nervousness, twitchiness and tearfulness can negatively affect a person’s health.

Compatibility of myopia and sports

Myopia is a condition in which visual acuity is reduced.
The patient sees near objects well, but poorly at distant objects.

In a healthy person, a ray of light is normally refracted in the cornea and lens and projected in the center of the retina. If myopia develops, the light beam does not reach the retina, but is projected in front of it. As a result, a person sees surrounding objects blurry. There are many factors that result in the development of myopia. Some of them prohibit participation in certain sports.

Features of sports activities with myopia

There are three types of myopia:

For varying degrees of myopia, there are physical activities that will not lead to diseases of the visual organs:

With a weak degree, it is allowed to engage in any kind of sports. It is recommended to annually detect visual acuity and examine the condition of the fundus in order to prevent complications in the early stages of the development of the disease.
With moderate myopia, only light sports are allowed. This includes running and yoga. More serious activities are prohibited even in the absence of serious illness. When performing heavy exercises, the condition of the lens, retina, and microcirculation vessels may worsen in the patient.
If the disease has developed to a high degree, any physical activity in sports activities is prohibited. If excessive strain on the eyes occurs during jumping, running, or lifting a heavy object, visual acuity will decrease even more. Possible retinal detachment and optic nerve dystrophy.

When choosing a sport, the patient and the ophthalmologist should take into account that the heart rate at this time should not exceed 130 beats per minute. If the indicator is higher, excessive blood flow forms to the retina of the eyes, which causes muscle strain. The amount of intraocular fluid will increase, this creates excessive pressure on the retina and optic nerve.

Non-surgical eye treatment in 1 month.

Before starting sports, people with myopia are advised to check their visual acuity.

A ban on sports activities is imposed not due to myopia, but because of the reason for which it formed.

If myopia is minor and does not progress over time, exercise is necessary to maintain your health. During physical exercise, blood flow to the eyeballs improves and hypoxia is eliminated.

Prohibited sports

In case of moderate and severe disease, it is prohibited to engage in the following types of physical activity:

boxing - the patient may receive an injury to the head or eyeballs, resulting in mechanical damage and decreased vision;
weightlifting – when lifting heavy objects, increased pressure is formed inside the eyes, skull, blood vessels, which leads to disruption of the trophism of eye tissue;
acrobatics, artistic gymnastics - when performing certain exercises, damage to blood vessels may occur, resulting in bleeding.

There are various types of sports in which the body is not overloaded, but only positive aspects are formed for it (improving blood supply to organs, stimulating muscle tissue). Light physical activity does not cause serious pathologies of the lens and retina and is allowed for mild to moderate myopia.

What physical activities and sports are prohibited for myopia?

As noted earlier, with myopia there is a risk of retinal tear. This can happen for various reasons. Among the most common are heavy physical exertion, as well as eye and head injuries. In this regard, people with any degree of myopia are prohibited from engaging in the following sports:

boxing;
struggle;
Weightlifting;
jumping;
Ski jumping;
hockey.

Myopia can be progressive or stationary. In the first case, we are talking about a condition in which vision decreases by 1 or more diopters per year. Stationary myopia remains at the same level for a long time and even throughout life. For any degree of myopia, except for a stationary weak degree, the following are contraindicated:

gymnastics;
modern pentathlon;
diving;
skiing;
sprinting;
football;
luge;
motorsports.

Cycling racing, rhythmic gymnastics, equestrian sports, water polo, speed skating, figure skating, volleyball, basketball, tennis and table tennis, badminton are contraindicated in cases of a high degree of refractive error and any myopia that is accompanied by complications in the fundus.

How to avoid causing visual impairment

To prevent deterioration in the quality of vision when performing physical activity, it is recommended to adhere to the following rules:

an annual examination by an ophthalmologist, who will identify disorders in the early stages and prescribe treatment;
the use of physical activity in moderation, without overloading the body;
adequate sleep - at least 8 hours a day;
complete nutrition containing all the minerals, trace elements, vitamins, amino acids necessary for the normal functioning of the visual organs and stabilization of metabolism;
If a patient with myopia experiences excessive physical activity while playing sports, it is recommended to change the type of activity.

The presence of myopia does not always mean that it is prohibited to engage in sports activities. In order not to harm themselves, such patients are recommended to have an annual examination by an ophthalmologist. After performing diagnostic tests, the doctor will tell you about the presence of diseases and abnormalities. Based on them, the ophthalmologist will decide which sport is suitable for the person. It is not recommended to completely give up playing sports, as this will result in decreased blood flow and hypoxia.

What sports are dangerous for visual impairment?

In case of severe visual impairment, physical activity should be small. You will have to give up boxing and various martial arts, weightlifting, football, etc. All these activities contribute to an increase in pressure, including intraocular pressure. It is not necessary to completely abandon physical education even in the last stages of myopia. You just need to choose a type of activity that does not involve heavy lifting or sudden movements that can cause increased blood pressure or cause mechanical injury to the head or eyes. You can do aerobics, yoga, swimming. They are safe and suitable for almost everyone.

As for professional athletes, they undergo periodic examinations. An ophthalmologist will detect an eye disease in time and prescribe treatment, after which you can start training again. Recreational athletes should also visit an eye doctor regularly to prevent vision deterioration. A specialist will help you decide on the sport. The doctor will advise the type of physical activity that is most appropriate for a particular eye disease.

Photo: istockphoto.com

Health groups for myopia

The first restrictions on physical activity are imposed at school during physical education lessons. The health group is determined depending on the degree of myopia and the presence of degenerative changes in the fundus. There are 3 health groups for physical education, which provide for limitation of physical activity and exemption from it:

The first health group, the main one. Includes children with normal vision and acuity deterioration of less than 0.5 when uncorrected. Children with established hypermetropia and myopia over 3 diopters are not allowed into the group.
Second health group, preparatory. It includes children with vision below 0.5 diopters, subject to correction. Children with myopia and hypermetropia of more than 6 diopters are prohibited from visiting the second health group. Neither the first nor the second health group can include children with inflammatory and degenerative eye diseases.
Third health group, specialized. Provides exemption from physical education and conducting classes according to an individual program. A visit to this health group is recommended for children who have myopia and hypermetropia over 6 diopters, degenerative changes in the fundus and chronic inflammatory processes.

Is it possible to play sports with myopia?

Are myopia and sports compatible? Previously, there was only one answer to this question - of course not. However, with a competent approach to this problem, certain physical exercises are not only not prohibited, but are even recommended, since they will help strengthen the blood vessels of the eye and stabilize the condition. With a complete refusal of any physical activity, muscles relax and tone decreases throughout the human body.

What exercises are useful?

Depending on the degree of progression of the disease, in each specific case you can select special exercises with which you can strengthen the eye muscles and normalize the circulation of intraocular fluid.

Indeed, in the absence of physical activity, including on the eye muscles, they weaken and even atrophy. With the stress to which the eyes are exposed during the educational process, myopia can increase significantly. Very often this happens in higher educational institutions, where the curriculum is very intensive.

Myopia is not a diagnosis that prevents you from moving. Cyclic exercises are very useful for blood circulation and strengthening muscles. The main thing is not to exceed the recommended intensity and duration. In this case, the main indicator is heart rate.

For weak and moderate myopia, it is necessary to give preference to exercises in which the pulse does not exceed 100-140 beats per minute. This could be jogging or moderate intensity swimming.

Some sports games give good results - pioneer ball, volleyball, basketball, table tennis, etc. In this case, a person must carefully monitor the ball, which is either close or far away, and switch his vision. This helps to enhance accommodation and is a successful prevention of further progression of the disease.

What sports have a good effect on vision in case of farsightedness?

Experts also advise people with hypermetropia to play volleyball, table tennis, and basketball. They help strengthen the eye muscles. Classes should be held several times a week for half an hour. However, these recommendations apply to patients who have first degree farsightedness.

At the second stage of the disease, in order to avoid complications, you will have to give up high and long jumps, as well as other disciplines that increase the load on the muscles. Intense sports (running, rowing, swimming, football, figure skating, tennis) are not contraindicated, but you need to constantly monitor your heart rate. For this purpose, there are special devices used during training. If you have severe hypermetropia, you cannot engage in the above sports. First you need to restore your vision.

So, moderate physical activity for myopia and farsightedness provides:

enriching the body with oxygen;
rush of blood to the eyes;
normal circulation of intraocular fluid;
strengthening the eye muscles.

What sports should you not engage in if you are nearsighted?

While at school, children often attend various clubs and sports sections. A diagnosis of myopia should not become an obstacle to a child’s ability to be on par with his peers. However, before you finally settle on choosing a particular sport, you should take into account the intensity of the load and existing contraindications.

When choosing a sport, you must take into account the degree of myopia and the presence of changes in the fundus. The most important factor is the 2nd factor, since it indicates the progression of the disease and the appearance of degenerative changes.

With any myopia, it is strictly forbidden to engage in strength sports, skiing, weightlifting and athletics, etc. These are:

boxing;
struggle;
tennis;
sports and rhythmic gymnastics;
Ski jumping;
alpine skiing.

With moderate myopia, the contraindications are not so broad, especially in the absence of any changes in the fundus. However, it is still not recommended to engage in sports that require large and prolonged physical exertion. In addition, you need to exclude exercises that require jumping from a height of more than 1.5 m.

Mild myopia does not imply any special restrictions, except those that are imposed for any degree of the disease. It is recommended to choose cyclic sports without large and prolonged loads. It is not allowed to increase heart rate more than 180 beats per minute when performing exercises. Therefore, it is better to give preference to calmer sports:

running;
race walking;
swimming;
rowing;
fencing;
shooting, etc.

However, even though cycling sports are useful for strengthening the eye muscles, you need to be careful. Acrobatics, gymnastic exercises on apparatus, and jumping to any height should be avoided, as this can lead to the development of ischemia.

If a person wears lenses, this is not a contraindication to playing sports. While playing some sports, you don’t even have to take them off.

Features of playing sports for myopia and farsightedness

Myopia (myopia, from the Greek “myo” - to squint and “opsis” - to look) is a change in the shape of the eye from round to oval, due to which the refraction of light within it is disrupted, and light rays passing through the eyeball are focused in front of the retina, and not on her.
Therefore, nearsighted people see objects that are far away as blurry. In this case, the retinal cells located in the zone of maximum light sensitivity are rarefied and stretched. This is the main reason why doctors prohibit activities related to jumping, hitting, straining and the possibility of getting a traumatic brain injury - due to the high risk of retinal rupture or detachment. With farsightedness, for example, the eye is not elongated, but flattened, and the retina does not stretch as critically as with myopia. Therefore, farsighted people in sports are almost always given the green light, at least by ophthalmologists.

However, the diagnosis of “myopia” itself is not a final verdict that puts an end to sports activities. Firstly, it can be congenital and acquired. The second, naturally, is more dangerous.

Secondly, the degree of myopia matters. Officially distinguish:

weak myopia – up to 3 diopters
average myopia – from 3 to 6 diopters
severe myopia – above 6 diopters

Up to 3 diopters, as a rule, there are no restrictions on physical activity. From 5 diopters - doctors are cautious in giving permission to play sports, even in the absence of degenerative changes in the fundus. In this case, novice athletes will have to forget about weightlifting, boxing, all types of wrestling, acrobatics and artistic gymnastics. Over 6 diopters is the maximum limitation, regardless of sports ranks and achievements.

Thirdly, this gradation is very arbitrary, since with -1 vision you can have progressive myopia (when it increases by one or more diopters per year). Then the doctor will think carefully about what conclusion to give you. Or you can walk around with -3 all your life, do boxing, wrestling and lifting iron, and your eyes will feel great. Well, maybe not exactly excellent, but no less than -3.

And fourthly, to summarize the previous two points, restrictions on playing sports are imposed not in accordance with the degree of myopia, but based on changes inside the eye. For example, it is much worse and more dangerous when, with weak myopia, hemorrhages are visible in the fundus of the eye and the retina is weakened than a stable condition with average myopia.

If your myopia does not progress, you should definitely engage in some kind of sport. If it is impossible to play sports with glasses and contact lenses, then you can take off your glasses during exercise. If you cannot use glasses, but visual acuity is necessary, then in such cases you need to use contact lenses worn directly on the eyeball.

When myopia develops, you cannot engage in sports with great physical stress (boxing, wrestling, weightlifting, etc.).

If a person has myopia of more than 4 diopters, then doctors should not allow him to play sports. Myopia may progress during exercise, in which case the athlete should stop playing sports or reduce the load.

Playing sports can have a positive effect on vision stabilization. Sports games, swimming, skiing, and mountain sports give them great advantages.

When physical activity is limited, myopic people experience a deterioration in the blood supply to various organs, including the eyes, and a deterioration in the ability to accommodate. However, as the researchers note, not all physical exercises will be beneficial for people with myopia. The most useful are cyclic exercises of medium intensity (running, swimming), in which the heart rate remains at the level of 100-140 beats per minute. By causing blood flow to the eyes, these exercises improve the functioning of the ciliary muscle of the eye and normalize the circulation of intraocular fluid. High-intensity cyclic exercises, as well as acrobatics, jumping, exercises on gymnastic apparatus, causing an increase in heart rate up to 180 beats per minute, lead to significant long-term ocular ischemia, and are therefore contraindicated for myopic people.

A decrease in general physical activity and physical inactivity, combined with significant visual stress, which is often found among schoolchildren and students, contributes to the development and progression of myopia. To prevent the occurrence and treatment of myopia in children and youth, a combination of physical exercises aimed at general development with special exercises that improve blood supply to the eyes and cause strengthening of the ciliary muscle is recommended.

In order to correctly assess the possibility of engaging in certain types of physical education and sports, it is necessary to focus on the existing criteria for dividing students and schoolchildren into groups in accordance with the degree of myopia and the presence or absence of complications and changes in the fundus. According to this methodology, there are main, preparatory and special groups for physical education. Students with farsightedness or myopia greater than 6 diopters, chronic or degenerative eye diseases and changes in the fundus of the eye should study according to an individual program under the supervision of a doctor in a special group. All students with farsightedness or myopia from 3 to 6 diopters should be sent to the preparatory group. If refractive errors do not exceed 3 diopters, students can attend physical education classes in the main group.

Students and schoolchildren with a weak degree of myopia or hypermetropia benefit from sports games, during which there is a constant switching of vision alternately to close and far distances. Sports such as volleyball, basketball or table tennis have a beneficial effect on the accommodative ability of the eyes and train the eye muscles, preventing the progression of pathological changes in the organ of vision.

Students with moderate myopia or farsightedness should limit the intensity of physical education classes, as well as types of physical activity such as jumping (long jumping, high jumping, high jumping, etc.). Their physical education classes must be supplemented with special exercises aimed at strengthening the eye muscles, eye gymnastics, and physical therapy.

With a high degree of myopia, complications and changes in the fundus of the eye, a significant limitation of types of physical activity is indicated. Myopia and sports are not compatible in cases of sports disciplines such as boxing and wrestling, jumping, tennis and football, alpine skiing, weightlifting, cycling or equestrianism. Dosed cyclic exercises under the supervision of a doctor (running, swimming, race walking, shooting, rowing, fencing) will be useful.

How to prevent myopia from progressing?

You can stabilize myopia and prevent its further progression and deterioration of vision with the help of regular exercises.
The main rule for achieving success is that morning exercises should be carried out regularly, be sure to include a set of exercises to strengthen the ciliary muscle of the eye. Hardening plays an important role in achieving stable remission. With its help, you can strengthen your immune system and increase resistance to viral and bacterial diseases.

A specialist - a sports medicine doctor or an ophthalmologist - will help you develop a set of exercises and determine the required load. Sports will not only strengthen the body, but will bring a lot of pleasure.

In addition, you should be regularly examined by an ophthalmologist and, if necessary, undergo preventive treatment. If vision deteriorates, you cannot ignore the fact of disease progression or self-medicate; you should immediately seek advice from a specialist .

This will make it possible to prevent further development of the disease, deterioration of vision and the development of irreversible processes in the fundus.