AustinPUG Health

AustinPUG Health

Knees take a lot of pounding. Not only do they bend, straighten and twist to a degree, they also support your weight. It makes sense, then, to look after them. That doesn’t mean staying inactive, especially if you have knee problems following an acute injury like a locked cartilage or torn ligament, or degenerative wear and tear that has resulted in arthritis. The opposite is true: knees need exercise!

The key is to exercise and keep moving. This will make you feel better in yourself whilst helping you to lose weight, which will also decrease the pressure on the knee joints. Walking and cycling will help the synovial fluids in your knees to lubricate the joint, but be sensible. Don’t pedal in high gears, grinding away. Instead, spin the pedals in lower gears. Remember to increase the distance covered gradually.

Exercise must be undertaken within your own level of fitness at all times. That doesn’t mean going out on a long, hilly bike ride or walk, leaving your knees stiff and painful for days. Remember, what you were capable of doing in the fullness of youth does not mean you can replicate the same after years of relative inactivity, especially with knee problems. Little and often is better than too much one day and nothing for days whilst you recover. Try not to sit in a chair for hours, only to find the knees have stiffened up. Get up and move around as much as you can. When driving, do the same, even if it does mean stopping at every motorway services.

Strengthening the thigh quadriceps muscle will help with knee stability. Try raising a straightened leg and keeping it airborne. Practice this exercise daily, increasing the hold time. Then try writing your name in the air!

Categories: General

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