Steps for Keeping Your Knees Healthy

James A. Peterson, Ph.D., FACSM, Jan 29 2012 1. Warm-up and stretch before exercising. Warming up and stretching can help the knee joint in many ways, including increasing the circulation of the blood and lymph fluid into and out of joint structures and the adjacent soft tissues and ensuring that the muscles and the ligaments attendant to the knee joint are not too tight. As a result, tension on the tendons is reduced, and pressure on the knee is relieved.

2. Develop muscle balance. Strengthen the muscles of the lower body to reduce the amount of force that goes through the knees. Make sure that you maintain an appropriate muscle balance between the quadriceps and hamstrings (i.e., a 3-to-2 strength ratio is recommended) to provide an improved level of stabilization and strength for the knee joint.

3. Avoid doing too much exercise. Some individuals hurt their knees because of the overuse syndrome. Simply stated, cumulatively, they place excessive demands on their knees.

4. Avoid sudden increases in the intensity of exercise. Allow your body to gradually and progressively adapt to the demands that you impose on it. Doing too much too soon can injure your knees. Keep in mind that some actions that alter intensity level are not as obvious as others. For example, changing your approach to exercising (i.e., running hills instead of jogging on a flat terrain) may unduly increase your level of intensity.

5. Protect your feet. Your feet (particularly how and where they strike the ground when exercising) can have a profound effect on your knees. In this regard, two of the most meaningful actions you can undertake are to wear shoes that fit properly and provide adequate cushioning and to immediately take care of any foot problem (e.g., blisters) that occurs.

6. Vary the mode of exercise. Using several exercise modalities keeps you from repeatedly stressing the same bones and muscle groups, thereby keeping the orthopedic stress on your knees to a minimum.

7. Be conscious of possible load forces on your knees when choosing your exercise mode. Whenever possible, avoid engaging in an exercise modality that places unduly high impact forces on your knees (i.e., running stadium stairs, running downhill, etc.).
8. Use exercise equipment properly. Improper use of exercise equipment can cause knee problems. For example, if you exercise on a stationary bike, check the position of the pedal crank relative to the seat post. If the crank is not relatively close to the seat post, you will place undue stress on your knees while exercising.

9. Keep your weight down. Maintaining an appropriate level of weight can reduce the stress on your knees. Excessive weight can increase your risk of degenerative conditions, such as osteoarthritis of the knee.

10. Listen to your body. Pain is your body's signal that you may be placing too much stress on your knees. Reducing or stopping whatever is causing the stress is the primary step in ensuring that your actions don't lead to a more serious injury.

James A. Peterson, Ph.D., FACSM, is a freelance writer and consultant in sports medicine. From 1990 until 1995, Dr. Peterson was director of sports medicine with StairMaster. Until that time, he was professor of physical education at the United States Military Academy.

Copyright 2010 by the American College of Sports Medicine.

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Five Easy Steps for Climbing over a Weight Loss Plateau

Five easy steps for climbing over a weight loss plateau

Nothing is more frustrating while on a weight loss journey than plateauing at a particular weight. You can keep pushing your body to the limits in the gym and even cut more calories, but without help you aren't likely to see the results you were hoping for. Sometimes getting back on track is as simple as refocusing your efforts with these helpful tips.

1. Remember, getting there is half the battle

Anyone who has tried to lose a significant amount of weight knows that most of the time just getting to the gym is the hardest part. But don't let that deter you. When combined with a balanced diet, exercise can not only give you the day to day boost you need, but it also increases the likelihood that you will lose more weight, faster. You're also more likely to be motivated and push yourself harder if you are surrounded by individuals who are always working on attaining their goals.

2. Vitamins aren't just for kids

If you have a limited diet, you will really need to work hard to get as much nutrition in as possible. A good multivitamin or a product with natural ingredients and nutrients can mean the difference between a healthy, functioning body and one that is forced to work on empty. If you aren't sure which supplements will work best for you, then check out Slim 9 for more detailed information.

3. Try a new approach

If you've been running and swimming in order to tone your muscles, but haven't lost much weight recently, then consider switching up your workout routine with cycling, rowing, or even pole dancing. Plateauing is what happens when your body gets used to a certain amount of work even if that is running 20 miles a day.

4. Same goes for your diet

Your diet can plateau just as much as your workouts meaning that incorporating new types of fruits and vegetables in your diet might give you a much needed nutritional boost. Replacing your pasta for spaghetti squash or your morning coffee for weight loss pills may make a difference in not only how you feel, but also how soon you achieve your weight loss goals.

5. Keep things moving from the inside, out

Fiber is a great way to regulate your digestive system because it acts like a broom for your system. By making sure that you get the right amount of fiber in your diet, you can rest assured that you are cleaning out your system and while prepping your intestines for a nutrient absorption process.

Back To Articles

View the original article here

Article: Five Easy Steps for Climbing over a Weight Loss Plateau

Five easy steps for climbing over a weight loss plateau

Nothing is more frustrating while on a weight loss journey than plateauing at a particular weight. You can keep pushing your body to the limits in the gym and even cut more calories, but without help you aren't likely to see the results you were hoping for. Sometimes getting back on track is as simple as refocusing your efforts with these helpful tips.

1. Remember, getting there is half the battle

Anyone who has tried to lose a significant amount of weight knows that most of the time just getting to the gym is the hardest part. But don't let that deter you. When combined with a balanced diet, exercise can not only give you the day to day boost you need, but it also increases the likelihood that you will lose more weight, faster. You're also more likely to be motivated and push yourself harder if you are surrounded by individuals who are always working on attaining their goals.

2. Vitamins aren't just for kids

If you have a limited diet, you will really need to work hard to get as much nutrition in as possible. A good multivitamin or a product with natural ingredients and nutrients can mean the difference between a healthy, functioning body and one that is forced to work on empty. If you aren't sure which supplements will work best for you, then check out Slim 9 for more detailed information.

3. Try a new approach

If you've been running and swimming in order to tone your muscles, but haven't lost much weight recently, then consider switching up your workout routine with cycling, rowing, or even pole dancing. Plateauing is what happens when your body gets used to a certain amount of work even if that is running 20 miles a day.

4. Same goes for your diet

Your diet can plateau just as much as your workouts meaning that incorporating new types of fruits and vegetables in your diet might give you a much needed nutritional boost. Replacing your pasta for spaghetti squash or your morning coffee for weight loss pills may make a difference in not only how you feel, but also how soon you achieve your weight loss goals.

5. Keep things moving from the inside, out

Fiber is a great way to regulate your digestive system because it acts like a broom for your system. By making sure that you get the right amount of fiber in your diet, you can rest assured that you are cleaning out your system and while prepping your intestines for a nutrient absorption process.

Back To Articles

View the original article here