| Impact of Weight on Arthritic Knees |
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| Thursday, 06 August 2009 12:15 | |||
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It's been proven that excess weight (fat) is a contributor to osteoarthritis, especially of the knee and hips. Recent research has also proven that carrying around additional adipose (fat tissue) also has an impact on the rate of degeneration of the knee joint. The researchers also noted an 11% increased likelihood of cartilage loss for each additional increase of one factor of the BMI.So what is the best thing anyone could do about this? Get control over their bodyweight and health through proper nutrition AND exercise. Diet alone is never enough. Exercise, especially strength training, is an important factor in keeping body fat under control. Aerobic exercise, while it is good for keeping the heart healthy and burning some excess calories, can be too stressful and painful on arthritic knees. Incorporating progressive strength training exercises will help provide strength and support to the knee joint. The body's muscular system acts like a shock absorber system to the body's skeleton. So the stronger the quadriceps and hamstrings become, the more protection and stability the knee joint receives. Depending on one's situation- the severity of arthritis, exercise level and experience, it is important to pick the appropriate level of resistance exercises and progress carefully. Beginners may need to start with partial static wall squats, progressing to a greater depth then adding motion. Progression from there may include partial body weight squats, gradually adding resistance and increasing the range of motion; split squats; single leg lunges- forward and reverse; alternating lunges- forward and reverse; lateral lunges. As with all exercise, pay careful attention to form and be sure to allow for adequate recovery.
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