Can You Avoid Arthritis Knee Pain by Building Thigh Muscles
Millions of older women suffer the pain and stiffness of arthritis, especially in their knee joints, which can severely curtail everyday activities like climbing stairs or getting out of a car. It turns out there may be a way to protect our knees and avoid the discomforts of aging: strong thigh muscles.
That's according to a
The study didn't find the same association in men.
Previous research has shown that strong quadriceps muscles (located in the upper half of the leg) help protect against cartilage loss behind the kneecap and also provide crucial support for the joint. However, strong thigh muscles don't appear to actually prevent osteoarthritis in the knee; about 10 percent of the female participants developed knee arthritis over the 2½-year study, according to X-rays. Even those without symptoms still had signs of arthritis.
"But I think these women wouldn't have otherwise known they had arthritis," says study author
What should you do?
You'll probably need more than a basic aerobic workout like brisk walking or biking to avoid age-related muscle loss in your thighs,
as my colleague
Here's a basic move you can try in your living room.
--Stand with your back straight and abdomen pulled in, with right leg forward and left leg back. Try to distribute your weight evenly between your legs.
--Maintaining control, slightly move your hips back (like you are sitting down in a chair) and squat directly down.
--Stop where your feel comfortable (try not to let your back come forward) and push your weight directly back up.5. Stop just before your knees are straight and reverse the motion back down.
--Repeat for a total of 15 repetitions.
--Reverse the position of your legs with left leg forward and right leg back.
--Repeat above for a total of 15 repetitions.
Health, Nutrition & Diet Research Articles
By the Way, Doctor: Can Ginkgo Biloba Slow Dementia
Anthony Komaroff, M.D. - Harvard Health Letters
Ginkgo is prescribed in many parts of the world as a memory remedy and is readily available in the United States as an over-the-counter herbal supplement. It does have some antioxidant properties
Health, Nutrition & Diet: Getting Out the Gluten
Harvard Health Letters
Gluten seems to be the food ingredient non grata these days. Bakers are coming up with recipes for gluten-free cupcakes and baguettes. Anheuser-Busch sells Redbridge, a gluten-free beer made from sorghum. By some estimates, the sales of gluten-free foods have tripled since 2004. Gluten-free food has become more popular partly because doctors are diagnosing more cases of celiac disease, an autoimmune disorder whose symptoms are triggered by gluten, the protein content in wheat, barley, rye ...
- Kick the Caffeine Habit and Kick Up Your Energy Level
- Energy Drinks Can Have a Variety of Adverse Effects on the Body
- Which Fish is Best for Your Health
- Health & Nutrition: Why Choose Natural and Organic Products?
- Smart Fitness for Grown-Ups: Tips for the Over-40 Exerciser
- Peanuts: Bar Snack that Protects Your Health
- Health: Potassium & Sodium Out of Balance
- Seeds of Health: Pomegranates Pack a Hearty Nutritional Punch
- Nicotine Replacement Therapy Not Meant for Long-Term Use
- Vegetarian Diets & Potential Health Benefits
- Statins & Prostate Cancer
- Genetic Screening for Prostate Cancer
- Allergic Rhinitis: Your Nose Knows
- Medical Memo - Hearty Humor
- Ten Commandments of Cancer Prevention
(c) 2009 U.S. News & World Report