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December 2010
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Archive for December, 2010

Three individual muscles makes up the hamstrings:  the biceps femoris, seimetendinosus, and semimembranosus.  Keeping the hamstrings flexible is a great conservative treatment option for your knee osteoarthritis.  Think about it, if you can ease your pain by stretching, no co-pays, no trips to the pharmacy, no side effects from drugs, no surgery…

This is one article in a series of blog posts describing different stretches to help your knees.

Standing Cross Leg Hamstring Stretch

Standing Cross Leg Hamstring Stretch

Standing Cross Leg Hamstring Stretch

1.  Stand, and cross your legs

2.  Slowly bend at the waist, keeping your knees straight

3.  Once you feel a gentle stretch, hold the position for ten seconds

4.  Stand up

5.  Repeat five times.

Buying gifts for friends and family is something we do all year long. If you’re anything like me then you have a long list of people to shop for. Dealing with the traffic and the crowds at the mall probably don’t have you looking forward to it. Luckily, lower shipping costs and faster delivery times have finally made online shopping a reality for people around the world. High quality pain relief products are no exception.

If you have someone in your life who suffers from osteoarthritis in the knees then you know how painful their day to day lives can become. From the simple act of getting out of bed to walking across a room, the simplest tasks take on a new challenge. Arthritis pain can be oppressive, and can cause us to become sedentary or withdrawn. You can help your loved ones escape the cycle of arthritis pain with a supportive knee brace designed to relieve the pain and discomfort associated with knee arthritis. Give a gift that says you really care this holiday season and they’ll thank you for it.

Standing Hamstring Stretch

Standing Hamstring Stretch

Stretching the hamstrings is easy and doesn’t take much time.  It is also important if you want to treat your knee osteoarthritis conservatively.  Medications and surgery can be dangerous.  Try this – a standing hamstring stretch:

1.  Stand up

2.  Bend forward, keeping your knees straight –  until you feel a gentle stretch

3.  Hold the position for ten seconds

4.  Return to the position you started in

5.  Repeat five times

This post is part of a series about how stretching can play an important role in a conservative treatment plan for knee osteoarthritis.

Living a more limber lifestyle can help ease the pain of the osteoarthritis in your knees.  Stretching can be an effective, conservative treatment option.

Here is another seated stretch:

Seated Hamstring Stretch

Seated Hamstring Stretch

1.  Sit down, straighten one leg

2.  Bend the other leg so that the sole of your foot is against your inner thigh

3.  Bend at the waist and reach forward until you feel a gentle stretch.

4.  Hold the stretch for ten seconds

5.  Relax the stretch

6.  Repeat five times.

Seated Hamstring Stretch

Seated Hamstring Stretch

Your hamstrings are located on the back of your leg behind your thigh.  It is a large muscle group that helps bend the knee and extend the hip.  Tight hamstrings are common in people that spend a lot of time sitting.  Effective hamstring stretching should be part of the treatment program for your knee osteoarthritis.

The seated hamstring stretch is simple:

1.  Sit on the floor

2.  Put your legs straight out in front of you.

3.  Lean forward, keeping your knees straight – until you feel a gentle stretch.

4.   Hold the stretch for ten seconds.

5.  Return to where you started.

6.  Repeat five times.



Stretching is important if you want your knees to feel better.  It doesn’t cost anything, you don’t need a prescription, and you can do it right now!

The muscles surrounding your knees play a role in how your knees move and feel.  This series of blog posts will explain several stretches to help ease the pain associated with your knee osteoarthritis.  In particular we will examine stretches for the hamstrings, quadriceps, and hip flexors.

Merry Christmas!

December 25, 2010
Merry Christmas!

Merry Christmas!

Merry Christmas from Osteoarthritis Blog and Heritage Medical!

From all of us to all of you – we hope your knees are pain free this holiday season.

Merry Christmas and Happy New Year!

Nature’s Gift

December 18, 2010

It’s easy to see why glucosamine has become one of the best-selling supplements in the United States. Providing your body with the critical means to create and maintain healthy joint cartilage, glucosamine is truly a gift for arthritis sufferers and anyone suffering from joint pain. As if our own experience wasn’t enough, even clinical trials have proven it effective in the treatment of arthritis. It provides both relief from pain and peace of mind.

Liquid glucosamine is also increasing in popularity as it can be mixed in juice or some other beverage. In liquid form your body doesn’t have to work as hard to break down a hard pill, powder or capsule. The uptake time is decreased and you can experience the benefits of glucosamine even faster than before. With these kinds of advancements it’s hard to believe more people haven’t treated their aching joints with this simple and effective home remedy.

Rest is Important

Rest is Important

Though exercise and weight loss are important for treating your knee osteoarthritis, don’t forget to rest.  Rest is important for the muscles, and joints you have been working.  The goal is to prevent pain, not cause it.  So know when to say when.  Listen to your body and don’t be afraid to take a day or two off if something doesn’t feel right.  Strength must be built up gradually, not all at once.

And don’t forget arthritis knee braces can help ease your pain and keep you exercising!

Isometric Exercise

Isometric Exercise

Isometric exercise is defined as, “a form of exercise involving the static contraction of a muscle without any visible movement in the angle of the joint”.  This type of low impact exercise is thousands of years old.  It is practiced by pushing or pulling an immovable object like the floor or a wall.

Isometric exercise is a great low impact form of exercise because it doesn’t involve strenuous activities or extreme pressure on the joints.  It works by contracting and relaxing muscles without changing the angle of the joint.  Simply breathing in, holding the breath, and squeezing your abdominal muscles is an isometric exercise.  Breath control is the most important aspect of isometric exercise.

Isometric exercises can be done without stressing your knees.  This is very important to someone who suffers with osteoarthritis.  Fitness classes, DVD’s and even shows on your local cable channels can teach you some of these exercises.