Unfortunately, this is an inevitable part
of the aging process and the symptoms
of this problem begin to appear as you
reach middle age. The symptoms of
osteoarthritis include:
• Pain and stiffness associated with
movement or exercise
• Grating, rubbing or a crackling sound
with movement, known as “crepitus”
• Morning pain and stiffness which
usually improves with mild activity
• Tenderness and swelling around the
joint with a painful and limited range
of motion
Degenerative changes can be
exacerbated or initiated by being
overweight, long-term overuse, excessive
weight bearing and unlucky genetics. This
condition cannot be cured and it usually
worsens with weight-bearing activities
and aging. This condition can usually
be controlled with medication, exercise,
rest, strengthening and rehabilitation.
Glucosamine and chondroitin are natural
compounds derived from articular
cartilage that have been shown to benefit
the synovial fluid by strengthening
cartilage, particularly in the knee. In
advanced cases injecting corticosteroids
will provide temporary anti-inflammatory
and pain relief, as will hyaluronic acid
supplement injections such as Synvisc
and Hyalgan. In extreme cases, a total or
partial replacement of the joint may be
indicated.
PREVENTING KNEE PROBLEMS:
STRENGTHEN AND STABILIZE THE
KNEE
The best way to prevent knee problems
is by strengthening and stabilization,
with exercises that focus on the
hamstring and quadriceps muscle groups.
The quadriceps consists of four muscles
in the front of the thigh, while the
hamstrings are three muscles in the back
of the thigh. These two muscle groups are
responsible for supporting and stabilizing
the knee. The following exercises are
designed to strengthen and stabilize
these two muscle groups.
STEP-UPS: This exercise is for
strengthening the quadriceps muscle
group. Begin by standing in front of the
step (12-15 inches tall) facing forward.
Place your right foot in the middle of step
and step up as you balance your body for
1-2 seconds on the right leg. Your left
leg should be behind your body to help
stabilize your weight as it is shifting. Step
down with your left leg first and continue
on down with your right. Try for three
sets of 12-15 repetitions for each leg.
LEG EXTENSIONS: This exercise
is used to strengthen the quadriceps
muscle group. For maximum efficiency
these should be done one leg at a time for
better isolation, to prevent the dominant
leg from doing an unequal amount of the
work. Sit comfortably on the padded seat
with your back firmly against the back
pad. Adjust the machine so that the front
pad comfortably contacts the front of the
foot and ankle. Start with light weights
that allow you to extend the leg with
moderate resistance, and slowly increase
the amount of weight as you develop
more strength. Hold the head steady and
face forward, grip the bars firmly at each
side, exhale with maximum exertion and
inhale on recovery. With each leg do 1520 repetitions and three to four sets.
SQUATS: Squats are primarily used to
strengthen the quadriceps muscle group.
These can be done with free weights or
with the barbell in a squat rack. Initially
this exercise should be performed inside
a squat rack for safety purposes with
light weights until you develop more
confidence and strength. Stand with feet
hip- or shoulder-width apart. Place the
barbell just above the shoulders on the
trapezius muscles (i.e., the “bulky” part of
the shoulders). If you feel uncomfortable,
use a bar pad or towel to protect your
back. Bend the knees and lower into a
squat position, stopping just before your
knees are at a 90-degree angle to the
floor, or before you lose the natural arch
of your back. Make sure you are facing
forward with the feet straight and your
weight on the heels. Contract the glutes
and legs while stabilizing your body with
a strong torso. Slowly stand back up
without locking the knees and repeat for
two to three sets of 15-20 repetitions.
Use care and be very cautious when doing
this exercise for the first time. Start with
a light weight you can easily handle and
practice getting your form perfect before
moving on to heavier barbells.
HAMSTRING CURLS: This exercise
is used to strengthen the hamstring
muscle group. Set the machine to fit
your height and lie facedown on the leg
curl machine with the pad of the lever
comfortably on the back of your legs just
below the calf muscles. As with doing the
leg extension, it is recommended doing
each leg individually to obtain better
isolation. It is preferable to use a leg
curl machine that is angled as opposed
to flat, since an angled position is more
favorable for hamstring recruitment.
Keep the torso flat on the bench, stretch
the legs fully and grab the side handles
of the machine. As you exhale, curl your
leg up as far as possible without lifting
the upper leg or body from the pad. Once
you hit the fully contracted position, hold
it for a second. Inhale and bring the leg
Continued »
JULY/AUGUST 2016 |
MAGAZINE
51