The knee is the largest joint in the body. The elderly require normal functionality to perform every-day activities. Over the course of a lifetime, natural lubricants dry up and the joint wears away, increasing the likelihood of osteoarthritis and knee pain.
The "Third National Health and Nutrition Examination Survey" was conducted on 6,596 elderly adults. Of these, 18.1% of U.S. men and 23.5% of U.S. women aged 60 years and older reported knee pain. The incidence of soreness of the knee typically increased in line with age.
Preventing Knee Pain
Leg extensions are an exercise that strengthens the lower quadriceps and muscles surrounding the knee joint. The development of these muscles is key to preventing knee pain as it means that the joint itself doesn't have to work nearly as hard.
How to Perform Leg Extensions
When learning to perform the exercise, it's sensible to seek guidance from a fitness instructor. Most instructors are readily available and will be only too happy to help you. Always warm up properly and choose a sensible training weight so that you don't cause yourself an injury. The correct execution of the leg extension is fundamental to preventing knee pain.
- Choose a manageable weight. Selecting a weight that is too heavy can only serve to cause further damage. It doesn't take a large weight to build the surrounding muscle.
- Sit down with your back directly against the support. This is essential so that no strain is placed on the lower vertebrae.
- Ensure abdominal muscles are tensed, knees are bent and the chest is upright.
- Perform a slow pushing motion, stopping just before both legs are straightened and then steadily lower the weight to the starting position.
- Repeat the process for 10 to 12 repetitions. There should be a minor burning feeling in the surrounding muscles caused by the build up of lactic acid. This is perfectly normal for any muscle-related exercise, but you shouldn't experience any pain.
Glucosamine and Knee Pain Prevention
Research suggests that glucosamine slows the progression of osteoarthritis. It works by lubricating joints and building cartilage. Taking 1000 mg tablet of glucosamine can help as a joint treatment and protect the elderly from experiencing premature knee damage.
A study by the Department of Medicine and Rheumatology at Charles University found that "Long-term treatment with glucosamine sulfate retarded the progression of knee osteoarthritis."
Knee problems are a reality for millions of seniors. As a knee treatment, few things work better than leg extensions and the taking of glucosamine. Particularly if you haven't exercised in several years, it's vitally important that you speak to your family doctor before starting an exercise regime. If knee pain has become too painful, you may wish to consider getting a knee replacement.
Disclaimer: Always remember to consult the family doctor for a full health check up prior to taking any supplements, or engaging in physical exercise, particularly if you're over-weight or have a pre-existing medical condition.
Asa Ghaffar - Asa has over 10 years of practical experience in loan approval, secured lending, bad credit repair, stock trading and debt management.
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