Tag Archives: knee pain

Running may Prevent Knee Arthritis

Arthritis is a joint disorder that involves inflammation of the joint. The major issue faced by arthritis patient is joint pain, especially in the knees. This pain happens majorly because of inflammation around the joints and because of damage caused due to daily wear and tear of the joint.
Many people feel that running puts extra pressure on your knees which can cause arthritis, because of the additional wear and tear of the knee cartilage. They stop running, walking or doing exercises, thinking it will affect their knees adversely. However, according to some recent studies, it has been proved that running does not cause knee arthritis.

According to a study done by researchers at the Queen’s University in Kingston, Ontario – as long as your knees are healthy to start with, running does not increase the risk of developing arthritis, even if someone middle aged and above runs regularly. There are two factors which affect your knees while running or walking – the amount of force you put on your knees and the number of times you put down your feet on the ground. While walking you put on your feet on the ground, more than you do while running. However, the force on your knees increases while running as compared to walking because of the intensity of the step. As a result, the effect on your knees over a distance remains the same for walking and running.

Here are some recommendations to prevent knee arthritis:

-Manage Your Weight: It has been estimated that the force of 3 to 6 times a person’s body weight is exerted on the knee while running/walking. Therefore, being overweight can increase the pressure on your knees. To protect your knees from arthritis it is important to manage your weight.

-Be Active: Involve yourself in some kind of physical activity. Being active is a key to having a healthier and lighter body. You can include a daily workout for a minimum of 30 minutes in a day.

-Focus on Your Body Posture: It has been found that wrong body posture for prolonged period of time also affects your joints. If you feel pain in your knees while walking or doing any regular work then don’t ignore it. Try to protect your knees from damage by maintaining a proper posture.

-Avoid Extra Stress: Regular unwanted stress on your knees can damage them in the long run. Unwanted stress includes too many uninterrupted repetitions of an activity or motion, unnatural or awkward motions, overexertion, incorrect posture, and muscle fatigue. Try to avoid extra stress on your knees to prevent arthritis.

— this article is written by a dietitian @ FitHo
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Knee Exercises

woman-crunches-swiss-ball

Do you have pain in your knees and have problems walking? Does your knee pain in the mornings and cause trouble while walking down the stairs? You probably have some inflammation in the knees and needs to be looked into.

Exercises for knees help in strengthening the knees and connected muscles to the knees as weak connecting muscles would not absorb the shock which would further increase knee problem.

Tips to Reduce Knee Pain

1.Dont run on the metal as it  stresses the knee causing further pain. Metallic surfaces are all hard surfaces like road, cemented surfaces and tough surfaces.

2.Manage your weight – The more you weight the more prone are your knees to injury.

3.Eat anti-inflammatory foods- The foods will naturally heal the inflammation reducing the pain and helping the kne recover.

4.Light Eercises: Don’t go for heavy weights or doing high intensity exercises because it will increase the problem. Do light exercises to strengthen it and increase blood flow, do warm water bath to increase blood flow again.

Knee Exercise with Elastic Band: Sit on a chair with the elastic band tied to the front foot. Attach one leg with the elastic on the same side and lift your ankles up and hold for 3-4 sec and bring back to normal. Perform 10 reps with both legs.

Knee Exercise with Chair: Stand behind the chair and hold the top of the chair back. Now lift your heels up keeping your tes touching the floor. Hold for 5 seconds and come back. Do 10 repetitions.

Bent Knee Exercise with Chair: Stand behind the chair and lift your knees. Hold one leg and bend it making the ankle touch your glutes. Hold on for a few seconds and then change legs. Perform 10 repetitions.

Side Leg Lift: Stand besides a chair while resting one hand on it. Spread one leg on the side lifting it in the air while the other leg is on the floor. Make sure the knee is not bent.

The above exercises will build the adjoing knee muscles providing support to the knee by absorbing shocks and share the knee tension before it reaches the knees. If knee pain is due to your weight then get started with a weight loss program to lose weight.

— this article is written by a dietitian @ FitHo

How to do Strength Training

Exercise

Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.

Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.

Working on your muscles has many advantages. (more…)

— this article is written by a dietitian @ FitHo