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He also adds that “It may help prevent the pain and prevent surgery”. Physical therapy is also the key technique in such a case… The main way to avoid an operational intrusion is strengthening the muscles that support your joints. The quadriceps in the front of the thigh and the hamstrings in the back are vital to knee strength. “Each time you walk or run or attempt anything weight-bearing, the quads take up all the shock. The stronger your quads are, the less weight load gets transferred into the joints” says David Boolean, a physical therapist at Massachusetts General Hospital.
So in order to strengthen your quad, you’ll need to start exercising while lying down: tightening your quads with your leg out in front of you. Also, you can try lying down on your stomach and raising your foot into the air to strengthen your hamstrings. Gradually continue that into standing exercises such as leg lifts and curls, and then convert your exercising routine to weight machines…
The gluteal muscles in the buttocks and flexors in the pelvis are important for hip strength and durability. To beef them up, begin with a number of different leg lifts, such as extensions and clamshells, before switching to exercises on weight machines. Stretching is also crucial in order to keep your muscles flexible. Mr. Boolean advices doing this after exercising. “Exercising first brings more blood flow to the area and makes the muscle more amenable to change,” he explains.
You’ll see a change in your muscles after three to five weeks of daily exercises. Then you can move on to more energetic exercises but with a lesser frequency – two to three times a week. But please be aware, that you can never go back to a nonactive lifestyle. “Doing this doesn’t restore cartilage. If you stop, you’ll go back to the way you felt before,” says Boolean.
The force you place on your joints can be up to five times your weight, so losing pounds can reduce that pressure. “If you’re 10 pounds overweight, it’s 30 to 60 extra pounds of pressure on every step you take…
Exercise and weight loss are actually the first line of defense
Even a 10-pound weight loss can make a drastic difference,” says Dr. Barkson. But don’t jump into a hectic diet plan. Firstly you’ll have to talk to a dietitian. He’ll sketch you a plan to reduce calories but to simultaneously ensure you’re getting the baseline of what your body needs to build muscles and keep the energy. 130 grams (g) of carbohydrates per day will most likely suit both men and women…
Chondroitin and glucosamine additions may help too, though it may provide mixed results. Chondroitin sulfate helps to keep cartilage from deteriorating. Glucosamine stimulates cartilage formation and repair. Dr. Barkson says they take at least four weeks to start working, and the supplements just don’t suit everyone.
Once you’re strong enough, your PT may suggest strengthening glutes with hip extensions. Stand behind a stubby chair. Hold your back for balance, bend your trunk 45 degrees forward. Slowly raise your right leg as high as possible without bending your knee. Pause. Slowly lower the leg. Aim for eight to 12 repetitions. Repeat with your left leg. Rest and repeat the set again.
Stand with your feet on shoulders distance… Hold some weight in each hand with your arms at your sides and palms facing inwards. Slowly bend your knees about eight inches. Keep your back slightly arched. Pause. Slowly rise to an upright position. Do eight to 12 repetitions. Rest and repeat the set again.