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