Arthritis unfortunately has become a way of life for many people not only in the United States but around the world. We know there are over a hundred different types of arthritis that affect humankind but, one that seems to prevail more then others is osteoarthritis.
Known also as OA it has become prevalent over the years due to our life spans increasing and the obesity factor that has its grips on western society. Our diet also has been help somewhat responsible for the rise in arthritis over the years and, it costs the healthcare systems millions of dollars to treat each year.
There is a multitude of information on arthritis today that can keep you well informed. Exercise is just one of the components listed in the prevention of osteoarthritis.
As we age there are numerous changes that takes place within our bodies. Most of them are preventable by taking the time to address them. One of those areas that is easily addressed is strength training to keep are bodies strong and to allow the muscles to do the job they were meant to do.
By having strong muscles in your legs for instance namely the quadriceps they will allow the knee joint to work smoothly and not bear the brunt of our bodyweight. As our thigh muscles weaken over the years due to lack of strength training the muscles can no longer do the job of supporting the knee joint so therefore the joint absorbs our bodyweight and the wear and tear now increases.
Of course if you are overweight as well, this only exacerbates the problem as the forces generated through the knee structure are more then it was designed to handle. Once the knee joint has to absorb a larger amount of force through it then, you begin to develop bone spurs and the quick decomposing of the cartilage which acts as a cushion between the femur and the tibia can no longer do what it was designed to do.
By keeping your thighs strong you allow the knees to work more efficiently and pain free.
Several exercises that I recommended that will get the results you seek are as follows.
1. Long arc quads: also known as seated leg extensions. Depending on your strength level you attach a weight to the end of your leg while seated in a straight back chair lift your foot until its straight and hold your foot up for a slow count of five. Completing this exercise for ten repetition is a good place to start. As you get stronger you increase the weight to work the muscle harder and to promote further strengthening.
2. Quadricep sets: Using this isometric exercise will increase your thigh strength but only in the plane or position that you are completing the exercise in. With isometric exercise the key here is to squeeze the muscle you intend to strengthen as hard as you can then count to five. You have to be sure not to hold your breath with isometrics as it will increase the pressure within your chest cavity and raise your blood pressure. You simply place your legs out flat and flex your thigh muscles. the back of your knees will touch the surface you are laying on when doing the exercise correctly.
3. Straight leg raises: While laying flat in bed bring one foot up and place it flat on the bed. lift the opposite leg up keep it straight do not bend the knee, bring it up to the level of the bent knee and again hold the leg up for a count of five. You will feel the stress on the thigh muscles you should not feel it in the back. If you feel back pain with this exercise disregard it.
These are just three simple exercises that will help increase your leg strength. there are many more out there but it all depends on your current strength levels and overall fitness as to what exercises to prescribe. By keeping your legs strong you help ward off in one way the ravages of osteoarthritis in the knees that plaque so many with age.
Richard Haynes
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