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Archive for August, 2017

Standing calf stretch

Strengthening, stretching, and exercising the knee will help provide pain relief for knees suffering from osteoarthritis.  This is the second part of three posts on this subject.

Exercise can also help support healthy cartilage.  Healthy cartilage requires motion and some stress.  Nutrients and lubrication are delivered to cartilage whenever it is used.  Synovial fluid moves in and out of knee cartilage every time you take a step.  If you don’t move, neither does the synovial fluid.  Imagine the difference between drinking water from a crisp clear babbling brook or a stagnant pond.  What do you think will be better for you?

Cartilage is like a sponge.  Keeping the synovial fluid moving through it keeps the sponge moist and supple.  Think of the sponge that dries out on your sink.  It gets crumbly and starts to deteriorate.  The same is tru with your knee cartilage.

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Knee Exercises

Exercise and stretching can help prevent and relieve knee pain associated with osteoarthritis.  When done regularly stretches, low-impact aerobic exercise, and strengthening exercise can provide many benefits.

Increase Function and Range of Motion – Exercise and stretching will keep the muscles surrounding the knee joint limber.  The more you stretch the greater your knee’s range of motion.  The easier it is for your knee to move, the easier it will be to exercise.

Pain reduction – An unstable knee joint will do much better when supported by strong muscles.  The knee can be protected from repetitive impacts, like walking, by strengthening the muscles that surround the knee.  The hamstrings and quadriceps should be the primary focus.  Exercise also releases the body’s natural pain relievers, endorphins.

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Knee Trauma

A knee injury can lead to post-traumatic knee arthritis.  A break in the tibia, fibula, or femur may damage the joint surface and lead to arthritis years after the injury. It depends on the severity of the injury.  Meniscal tears and ligament injuries can lead to an unstable knee joint, and additional wear on the cartilage, which can result in arthritis as the months and years pass.

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