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KayMcDonnell(Listowel Therapy Centre)

Hurt-Free Knees

osteoarthritis-md
  • Get strong quads. Strengthening these key leg muscles in the front of the thighs can help you maintain cartilage because your muscles act as shock absorbers. Strong quads have been shown to protect against cartilage loss in a certain area of the knee. 
  • . Even if cartilage vanished in other parts of the knee, people with the strongest quads have still reported less knee pain and better physical function than people with the weakest. Don't wait to strengthen:
  • Take a hike. Or a walk. People who pick up their feet and commit to regular aerobic exercise have much less muscle and joint pain as they age. Even better, pick up the pace. Vigorous activities like running, swimming, and brisk walking -- anything that boosts your heart rate and makes it slightly difficult to talk -- could increase the amount of cartilage in your knees.Determining if you are overusing a joint requires listening to your body. When you feel pain or discomfort during or after exercise, household chores, or other activities, don't ignore it. Take a break and consider ceasing the activity altogether until you can perform it without pain. To help avoid overuse injuries, spend 5–10 minutes warming up before you exercise and another 5–10 minutes cooling down afterward
  • Fill up. Berries, ginger, avocado, flaxseeds, omega-3-rich fish (trout and salmon in North America), or the algae where the fish get their omega-3's from (you'd get it in the form of a DHA supplement) all help stifle joint-damaging inflammation. 

We put an enormous amount of mechanical stress on our knees on a daily basis. And, typically, the knee is designed to take it. However, certain bad habits could be shortening the life of your knees and opening the door to chronic pain and disability.
Knee-Friendly Exercises
  • Water workouts provide low-impact resistance and add a strength-training aspect to aerobic exercises such as walking or jogging.
  • T'ai chi can help increase your range of motion, lengthen your muscles, and make your ligaments and tendons more resilient.
  • Isometric exercises and yoga strengthen core body muscles as well as leg muscles that support the knee



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