Dealing with Osteoarthritis and Knee Pain
Preventative Knee Treatments – Leg Extensions and Glucosamine
Dec 18, 2008
The knee is the largest joint in the body. The elderly require normal functionality to perform every-day activities. Over the course of a lifetime, natural lubricants dry-up and the joint wears away, increasing the likelihood of osteoarthritis and knee pain.
The "Third National Health and Nutrition Examination Survey" was conducted on 6,596 elderly adults. Of these, 18.1% of U.S. men and 23.5% of U.S. women aged 60 years and older reported knee pain. The incidence of knee pain increased in line with age.
Preventing Knee Pain by Performing Leg Extensions
Leg extensions are an exercise that strengthens the lower quadriceps and muscles surrounding the knee joint. The development of these muscles is key to preventing knee pain as it means that the joint itself doesn't have to work as hard.
How to Perform Leg Extensions
When learning to perform leg extensions, it is sensible to seek the guidance of a fitness instructor. Most instructors are readily available and will be only too happy to assist. Always warm up properly and choose a sensible training weight. The correct execution of leg extensions is fundamental to preventing knee pain.
- Choose a manageable weight. Selecting a weight that is too heavy can only serve to cause further knee damage. It doesn't take a large weight to build surrounding muscle and act as a joint treatment.
- Sit down with the back directly against the support. This is essential so that no strain is placed on the lower back.
- Ensure abdominal muscles are tensed, knees are bent and chest is upright.
- Perform a slow pushing motion, stopping just before both legs are straightened and then steadily lower the weight to the starting position.
- Repeat the process for 10-12 repetitions. There should be a minor burning feeling in the surrounding muscles caused by lactic acid build-up. This is perfectly normal for any muscle-related exercise.
Nutritional Supplements – Glucosamine and Knee Pain Prevention
Research suggests that glucosamine slows the progression of osteoarthritis. It works by lubricating joints and building cartilage. Taking 1000mg tablet of glucosamine can help as a joint treatment and protect the elderly from premature knee damage.
A study by the Department of Medicine and Rheumatology, Charles University found that "Long-term treatment with glucosamine sulfate retarded the progression of knee osteoarthritis."
Knee problems are a reality for millions of seniors. As a knee treatment, few things work better than leg extensions and the supplement, glucosamine. Seek guidance from the family doctor before starting any exercise regime. If knee pain has become too extreme, it might be possible to get a knee replacement.
Those that found this article useful may also wish to read about the benefits of daily exercise and Getting Pet Insurance and Ensuring Animal Safety.
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